While hormonal issues seem to be a dire concern for aging women, men may also need to pay attention to them over the years. Testosterone is the primary troublemaker for males because its levels decline as they age. Low levels can lead to several problems as the male hormone does more than keep your virility and libido in place. It is also vital for overall health and well-being, so you must ensure its levels stay on track. The good thing is that you can adopt some simple lifestyle measures to balance your testosterone levels naturally. Here are some tips that aging men can rely on.
Watch your diet
Research indicates that eating well can go a long way in maintaining testosterone levels over the years. Prioritize a balanced diet with the right mix of carbohydrates, healthy fats, and proteins. Eating a nutritious diet keeps all hormone levels on track, and testosterone is no exception. Also, avoid food culprits that can cause weight gain in the long run. Moreover, you should also steer clear of yo-yo dieting as it can cause hormonal disruption. Watch what you eat, and you can manage your weight and keep your hormones in place even as you age.
Load up on vitamins and supplements
Diet may not be enough to address age-related testosterone deficiency in men. But you can rely on vitamins and supplements to address the gaps. Start with vitamin D supplementation, though you can try getting enough from daily exposure to sunlight and food sources such as salmon and fortified milk and cereal products. DHEA is another hormone that affects testosterone levels in older men. DHEA supplements and foods like fish and flaxseed make excellent addition. Other supplements that can help include magnesium, zinc, and creatine.
Get adequate sleep
Sleep deprivation is detrimental to health in more than one way, and it can affect the levels of hormones your body requires to function correctly. Aging men who sleep less than eight hours are likely to run low on testosterone. The simplest way to restore balance is by getting adequate sleep. Clean up your sleep-wake cycle, even if it means missing out on late-night outings. Also, avoid sleeping pills, and stick to natural remedies like meditation, herbal tea, and a hot shower at bedtime.
Studies indicate that obesity can lower testosterone levels, so older men should watch their weight closely. You can also opt for regular testosterone testing to track your hormonal levels and double up on weight loss efforts if they seem to fall short. Manage your diet and follow a regular workout schedule to keep the extra pounds and inches on bay. Moreover, weight management helps you maintain your looks and confidence over the years. Pick age-appropriate workouts and ditch the sedentary lifestyle for good.
Lower your stress
Surprisingly, stress management can help you increase testosterone levels effectively. Long-term stress is detrimental, and the health risks increase for older men. Stress elevates cortisol, a hormone that manages immune response and metabolism. A high level of cortisol also impacts testosterone. Keeping stress at bay is a viable solution to balance your testosterone levels for the long haul. The good thing is that you can lower it naturally by embracing daily rituals like deep breathing, meditation, and aromatherapy.
Review your medications
As you age, you may have to rely on several medications to deal with age-related health issues. However, most medications have side effects. For example, statins lower cholesterol, but they can also reduce testosterone. Some other prescription medications may also act as culprits. Discuss your current medicines with your healthcare provider, and consider substitutes if you suspect that your prescribed medications are causing low testosterone. Your doctor will surely have a better alternative.
Ditch drugs and alcohol abuse
Drugs and alcohol abuse can also contribute to low testosterone levels in men. In fact, alcohol can impact male reproductive health by affecting the glands and hormones, so even younger men should practice moderation. Likewise, abuse of drugs and alcohol can lead to cell damage and adverse hormonal reaction. Weight gain is another negative impact of alcohol use, and it can lower testosterone levels. Commit to ditching drugs and alcohol as you grow older.
While low testosterone in aging men is a common issue, it is not untreatable. You can address the problem naturally and balance the hormonal levels for good. But regular testing and healthy lifestyle measures are vital to staying a step ahead of deficiencies. Follow these simple tips to keep them on track.