Testosterone is one of the vital male sex hormones responsible for various body functions and characteristics. It is mainly responsible for male potency, changes in voice and hair distribution, muscle development, and even sexual performance. The hormone also occurs in women in lower amounts. As a growth hormone, testosterone occurs naturally in the human body and peaks during puberty. However, its production starts dropping as you edge closer to your 30s.
By the time you hit 50, your testosterone level is nearly half of what you had in your peak years. According to studies, low testosterone can result in a myriad of health and cardiovascular issues including weight gain, loss of lean muscles, reduced energy and stamina, increased risk of obesity, and other diseases. Fortunately, you can boost your testosterone through diet, exercise, and supplementation. There are several ways to elevate your testosterone production naturally and enjoy an optimized life well into your 50s. Here are seven of them:Why are Elderly Men Bailing out on Testosterone Therapy
7 Tips to Boost Testosterone after 50
Establish a regular workout routine
Physical exercise is essential if you want to live a healthy life. Exercise helps to burn calories and fat. Physical activity also breaks down your muscles, allowing your body to develop bigger, stronger tissues. According to studies, regular exercise can increase the natural production of testosterone and other vital hormones. Working out also aids better sleep and rest. You do not necessarily have to visit a gym and lift heavy weights to boost your testosterone. While bodybuilders use this approach, all you need is a routine that allows you to work out your body muscles and lose extra fat.
Eat a balanced diet
Testosterone is a sex hormone that the body synthesizes and releases to various cells. Therefore, you need to maximize your intake of essential nutrients, vitamins, and minerals to boost testosterone production. Your diet should include lots of protein from lean beef, veal, fish, and chicken. Protein is a critical ingredient for muscle development. You should also eat simple carbs from rice, oatmeal, and legumes as well as healthy unsaturated fats from fish oil, olive oil, and avocado. Pairing a balanced diet with regular exercise is the best way to stay healthy and boost your testosterone production.Strength Training For Larger Muscle
Take vitamin and mineral supplements
According to research, upping your intake of certain minerals and vitamins can potentially boost your testosterone production. Vitamin D and zinc, in particular, have shown great promise in test subjects. Minerals and vitamins are essential for digestion, nutrient absorption, and various cell and tissue functions. You can use vitamin D and zinc supplements to ensure your body gets adequate amounts of these vital nutrients. It is also essential to get enough quantities of other vitamins including A, B, C and E, potassium, iodine, calcium, and magnesium, among other micronutrients.5 essential nutrients and vitamins for muscle building
Avoid stress and depression
Studies have shown that stress and anxiety can raise the levels of the stress hormone cortisol. This hormone has an inverse relationship with testosterone. When cortisol levels go up, testosterone levels drop. Stress can also affect mood and appetite, causing you to eat more with no motivation to work out. Therefore, it is very crucial to manage your stress and avoid situations that get you depressed or anxious. If you are clinically depressed, the best solution is to find professional advice on how to regain your happy existence.Is there a link between low testosterone levels and depression?
Get enough quality sleep and rest
The human body grows and repairs torn tissues during your sleep. After a long day of physical activity, you need to get at least 7 hours of quality sleep to allow your body to recover. Sleeping is just as essential as working out and eating a balanced diet. It is also vital to take breaks from your workout routines and focus on getting enough rest before the next phase. Remember that all muscle growth and hormone synthesis takes place while the body is in rest mode.
Use testosterone boosters
Male and performance enhancers usually contain compounds that can boost your natural production of testosterone. Anabolic steroids like testosterone enanthate is a reliable source of testosterone to boost athletic performance. Naturally occurring herbs like Ashwagandha and Tribulus Terrestris can also increase overall testosterone production. Other testosterone boosters include D-Aspartic acid and Mucuna Pruriens. These are supplements that you can integrate into your regimen to aid testosterone production.
Stay consistent in your efforts
Boosting testosterone and gaining muscles after 50 is a daunting yet achievable goal. It is not going to be as easy as it was in your early 20s. Maintaining a healthy lifestyle that combines regular workout and eating the right nutrients can quickly bring your testosterone levels up. However, you need to commit to your goals and stay consistent in all your efforts. You should also monitor progress and test your testosterone levels to determine whether you are inching closer to your goals.
There are various other minor things you can do to optimize testosterone levels. You should drink enough water, avoid estrogen compounds, and quit bad habits such as cigarette smoking. These small changes will all work towards establishing a healthy routine that promotes testosterone production. Make sure you choose high-quality ingredients, highly effective workouts, and pure quality supplements. More importantly, do everything in moderation and stay consistent.