Men On Pause…
As men age, testosterone levels decline. Many factors contribute to low testosterone, the most important sex hormone for men. If you’ve noticed a drop of this vital hormone in symptoms you might be having, it’s time to take action. Low testosterone can be an indicator of other health problems.
In their prime, most men don’t really notice or need to consider low testosterone, but as time creeps by, they can begin a steady downhill into andropause – like menopause, only for men. What’s it look like? Well, sex drive is diminished, a well-rounded belly may be forming, and fatigue is more common. Mood, attitude, physical endurance and self-esteem might also be feeling like it’s slipping away. Testosterone is so much more than energy and libido. It’s key to regulating bone mass, fertility, and supports red blood cell production and helps with reflexes, spatial recognition and critical thinking.
With age and decline, men can experience further symptoms including cognitive decline, poor reflexes, changes in body hair (less) and skin as well as a loss of muscle mass.
To the Rescue!
Nutrition and exercise are the simplest, easiest and best way to maintain testosterone levels in men. Quality, lean sources of meat, such as fish, chicken and turkey as well as antioxidants and fibre found in fresh fruits and vegetables are key. Keep sugar, fatty foods and excess meat and dairy low and take a break from alcohol if it is consumed regularly. Foods that promote good circulation are important for maintaining endurance and overall virility.
Consider adding foods such as grapes, red wine, brazil nuts, pomegranates, celery, eggs, a little grass fed beef, free-range chicken, olive oil, coconut oil and a quality BCAA (Branched chain amino acid) supplement to your diet to improve your testosterone.
Physical exercise, particularly strength training and muscle building exercise is critical to maintaining testosterone levels. As muscle pulls on bone, it rebuild both the muscle and the bone and this in turn helps to prevent muscle loss, reduces body fat and helps to ward off bone loss (osteoporosis). Maintaining muscle mass is important to keeping testosterone levels adequate and for building up more muscle.
The market is flooded with supplements for boosting testosterone. A study by Turkish researchers found that the simple mineral magnesium increased testosterone in men significantly. Before you begin taking any supplements, I would suggest having your testosterone levels checked by your family physician – something that should be done at an annual physical exam.
Move it, Used it, or Lose it!
Physically the more muscle mass, the greater the level of testosterone. That is not to suggest steroids or other unsafe methods of building muscle – I mean staying fit with a healthy dose of activity that includes weight-bearing exercise. Maintaining a healthy sex drive is also key as the male body is designed for desire. Consider things that may be sabotaging your sex life, fitness and nutritional choices and aim to reduce stress and make time for yourself.
Be Well.
