Increasing testosterone levels in older men is not such an uncommon act. This is especially in cases of men in their 50s and 60s. Normally, testosterone levels in men peak around their late 20s, and then start a gradual drop from age 30 onward. Testosterone is the primary male sex hormone. This hormone helps keep muscle and bone mass in your entire life. Low levels of testosterone have been associated with diabetes, low libido, and more other medical conditions. In this article, find out to boost the levels naturally with food, supplements and medication. This is not necessarily for aged men; younger men can still use these ideas.
Natural Foods that increase Testosterone in older Men
- Natural Foods that increase Testosterone in older Men
- Natural testosterone supplements for Older Men
- Lifestyle activities
- OTC Pills, Prescription Drugs & Other Medication to increase Testosterone
- Benefits of Optimal Testosterone in Older and Younger Men
- Low and High Testosterone levels in Women
There are various foods that you can take so as to boost your levels of testosterone. They are locally available foods that are cheap to make and use. They do not need any professional expertise to have them effect. They include the following:
Your body needs healthy saturated fats in order to produce most hormones, testosterone being part of them. Considering this, coconut will help your body’s ability to produce cholesterol, necessary for optimal health, help reduce body fat and maintain your weight. This is so because weight control is another natural way of improving your testosterone production.
This beverage gives you the caffeine which stimulates the nervous system and boosts you up, while also leads to increased levels, leading to increased testosterone production.
Apart from that, coffee can also increase cortisol levels (which is a stress hormone notorious for lowering testosterone). However, it is important to understand that the cortisol boost from caffeine is very short in duration, not like the t suppressing long-term (usually stress-related) cortisol elevation.
They are a rich source of nutrients and testosterone as well. Eggs are considered as “the perfect protein” simply because they contain an almost perfect balance of amino acids for human needs.
Apart from that, eggs are also highly nutritious, containing nearly all of the recognized vitamins (with the exception of vitamin C). Similarly, they also have good fatty-acid ratios for testosterone production. 38% saturated fats, 44% monounsaturated fats, and only 18% polyunsaturated fats.
There are a number of studies that have put forward suggestions that pre-biotic and probiotics have a number of living enzymes and other types of human friendly bacteria that could impact you positively in testosterone production.
Other studies have pointed out that gut exposure to healthy microorganisms can lead to elevated rates of testosterone hormone production. There is a study that pointed out the pre-biotic Clostridium scindens as being able to convert the stress hormone cortisol into androgens inside the gut.
Just like yogurt, blue cheese has a number of human friendly bacteria and living enzymes that can help to enhance production of testosterone. Apart from that, it has large amounts of testosterone boosting saturated fats and certain testosterone boosting fat soluble vitamins like K2.
According to scientists at Texas and university, watermelons have an amino acid called citrulline that can be converted to arginine in the body. In the long run, there is boosted blood flow and hence increased levels of testosterone from production sites.
In as much as this fragrant herb does not contain the necessary nutrients to produce testosterone, it has allicin, a compound that lowers the levels of cortisol in your body. With your cortisol levels lowered, your body can more effectively and efficiently use the testosterone that is produced.
They not only contain high levels of magnesium, vitamin b and omega 3 for healthy testosterone production, but also lower the levels off the sex hormone binding globulin that is known to oppose the production of testosterone.
Natural testosterone supplements for Older Men
This is a herb that has been used over the centuries to boost testosterone. It was reported in the International Journal of Sport Nutrition that it can reduce body fat and thereby improving the total testosterone. It may also be helpful to help you increase your sexual drive.
This is a hormone that gets to be converted to estrogen and testosterone. In as much as some studies have shown decrease in the levels, an upsurge has also been observed.
It is produced by the body naturally, but if it is deficient, it is necessary to supplement. The impact of the hormone is not direct but instead it can help to treat the symptoms of low testosterone. The dosage for this hormone has not been established but it has been approximated to be between 400 to 600mg. in order to treat erectile dysfunction, 5 g would be adequate. This is according to Mayo clinic.
Low levels of zinc in the body have been associated with low levels of testosterone in the body. Zinc supplementation therefore is essential for the production of more of the hormone. Zinc deficient leads to a condition that is known as hypogonadism hence low testosterone levels. The recommended dose is 5 to 10mgs for prevention and 25 to 45 mg for people with deficiency.
From some study, it was established that men who took 3,332 international units of zinc recorded an increase in the level of testosterone. Another study highlighted that men without vitamin D deficiency had no increase in the levels of testosterone. The recommended daily allowance is 4,000 IU per day. Similarly, having 15 minutes sunshine three times in a week can greatly help you synthesize adequate amounts of vitamin D for your body.
It helps to increase the levels of libido in the body, increase sperm production and improve symptoms of low testosterone. A study also found out that the consumption of saw palmetto can reduce the effects of prostatic hyperplasia or an enlarged prostrate which affects the ability to urinate easily.
There are several ways in which you can change your lifestyle and in the long run increase the levels of testosterone in your body. They include:
Try to lose weight
According to the research posted in the Endocrine Society’s, 2012 meeting, shedding the excess weight may increase the levels of testosterone in your body. Therefore, excess weight leads to the accumulation of the bad cholesterol that does not encourage the formation of testosterone. Cut down the consumption of fructose and lactose. Milk especially has the sugar that is called lactose. It is known to increase insulin resistance and so it will be the best thing to avoid.
High intensity exercise
both the intermittent fasting and the short intensive exercise have been shown to boost the levels of testosterone. Intermittent fasting increases the levels of testosterone by increasing the expression of the satiety hormone including insulin, leptin, adiponectin, glucagon-like peptide 1, cholecystokinin and melanocortins.
Having strength training is also a good idea. It is has been known to do this if it is get it intensely enough in your body.
The other thing that you should do is to limit your levels of stress. During stress, there is the release of the stress hormone cortisol. This hormone then goes ahead to block the effects of testosterone because biologically, testosterone associated behaviors like mating competing and aggression may have the ability to lower the chances of survival in emergency.
You’ve already learnt the best foods your testosterone levels naturally. A healthy diet will not only boost you testosterone levels but also maintain optimal general health. Consider taking or consuming healthy fats. These are the polysatuarated fats, like the ones found in avocados and nuts. There is a research that points out that 40 percent of the energy as fat leads to a decrease in the levels of testosterone.
OTC Pills, Prescription Drugs & Other Medication to increase Testosterone
If you have tried the above natural ways and they seem not to work, you can seek medical advice. In this case, you probably want to try some medication, prescription drugs or pills. Here are some ideas
Injections and implants
This is another way of improving testosterone. In this is a scenario testosterone is injected directly into the muscles, or implanted as pellets in the soft tissues. Your body slowly absorbs the testosterone into the bloodstream and then takes effect thereafter.
There are different types of testosterone injections. They include;
- Testosterone Cypionate
- Testosterone Enanthate
- Testosterone Propionate
Very low testosterone level by itself does not mean that you need treatment. Testosterone replacement therapy can have side effects, and the long-term risks and benefits are not entirely known. This therapy is prescribed only for men with symptoms of low testosterone and blood levels that confirm this as the cause of symptoms should consider testosterone replacement.
There are testosterone pellets. They are a newer form of treatment. They are inserted under the skin of the buttocks then they will release the testosterone for three to four times in a day, for a period desired.
There is also a tablet shaped patch that is called the buccal system that is applied on the mouth where the upper gum meets the inside of the lip. The patch is changed in every 12 hours of use.
Also called transdermal, endoderm is a skin patch worn on the arm or upper body. It is applied once a day.
some of the examples include androgel and testim which are sold in packets of clear testosterone gel. Testosterone is absorbed directly through the skin when you apply the gel once a day. Androgel, axiron, and fortesta also come in a pump that delivers the amount of testosterone prescribed by your doctor. Natesto is a gel applied inside the nose.
Benefits of Optimal Testosterone in Older and Younger Men
- Improved sex drive
- Healthy heart and blood
- Less fat, more muscle
- Better moods- less stress
- Stronger bones
- Better verbal memory, spatial abilities, or mathematical reasoning
The use of testosterone therapy or injection in men with age related low testosterone are likely to face the following risks:
- Accelerated growth of the existing prostate cancer
- Acne and other skin problems
- Increased risk of deep vein thrombosis
- Increased risk of heart attack or stroke
- Low sperm production
- Enlarge breast
- Worsened sleep apnea.
You therefore ought to watch out the effects of the medication or drug on your body. Ensure you don’t put your heath at risk by not voicing whatever adverse effect you note.
Low and High Testosterone levels in Women
Testosterone also is present in women, but at significantly lower levels. In women, high levels of testosterone seem to come with undesired effects such as hair loss specifically, frontal hair balding. High levels of testosterone can also result to infertility and are commonly seen in polycystic ovarian syndrome (PCOS)
Other effects include;
- Unwanted increased in muscle mass,
- Deepening of voice.