Testosterone is the male sex hormone that affects sex drive and determines hair growth, sperm production, heart, and bone and muscle health. Testosterone levels decrease when you age and also if you have chronic illnesses. The peak levels are reached around puberty, and as the human body slows down with age, levels start dropping. This typically happens in the mid-thirties and is most prominent after 50 when testosterone levels are almost halved. This is the time when men experience maximum weight and muscle loss.
If you are over fifty and are facing these issues, don’t lose heart. There are many natural and medical remedies like anadrol. You can quickly regain your bulging muscles by kick-starting your metabolism even at an advanced age. The ways to synthesize lean muscle is also the way to increase testosterone in fifty plus men. There are many ways to increase testosterone by natural means.
1.Food As Medicine
Phytoestrogens or hormone-mimicking nutrients is the best way to increase testosterone levels. High protein foods will also help in restoring testosterone levels to a great extent. An abundance of Vitamin D and Zinc in your diet will be the game-changer. Tuna, Egg yolks, Low-fat milk, Fortified cereals, Beef, beans, Oysters, and Shellfish are all foods that keep you high on testosterone and build muscle mass.Protein is the primary food nutrient that nourishes cells, tissues, and muscles. If you are a vegetarian, you can derive protein from dairy, olive oil, avocados, beetroots, and broccoli in fair amounts. Nuts and seeds are also a healthy option to up your testosterone game.
2. Consider supplements to boost testosterone.
If you feel that you are losing muscle mass and cannot build back the same through food only, you can ask your medical practitioner for supplements to boost testosterone in your system. A judicious mix of vitamins, minerals, antioxidants, phytochemicals, and probiotics can start you on your path to build muscle. You can also look out for natural testosterone supplements if you want to develop bulging and prominent musculature.
Micronutrients are often not available in our daily food, especially if you are vegetarian or vegan. Vitamins A, B, C, d, and E, along with minerals like Iodine, Zinc, Calcium, Potassium, and Magnesium, are vital for many body functions.
Nutrient absorption is a delicate balance and needs adequate supplementation to give the best results. The supplements that you can take to build muscle are whey protein, antioxidants, micronutrients, and essential oils.
3. Exercise Builds Muscle
Once your diet is on track, take cognizance of the next most crucial thing- exercise. Physical activity boosts testosterone levels in myriad ways. You burn those extra calories, but you also add tension to your aging muscles and spur them to grow lean and hard all over again. Improved blood circulation is also a by-product of exercise that makes cells partake of extra nutrition and oxygen. Cardiovascular health is maintained, and you not only look fit and trim but also grow muscles to boot! Losing weight is often the best way to boost testosterone levels organically.
A mix of aerobic and anaerobic exercises like jogging, cycling, running, and swimming with some serious Gymming moves can pump up those muscles within no time. Create a workout routine that is in sync with your needs with the help of your trainer. Fitness goals are best met with a team. It would help if you had the support of your family, friends, and your trainer to keep you on the straight and narrow path to a healthy body and healthy muscle mass.
4. Get rid of stress to elevate testosterone levels.
Many studies demonstrate how stress can play havoc with your body. Long term and chronic stress can be dangerous and elevate the levels of Cortisol in the body. Cortisol is responsible for regulating immune responses and metabolism in the human body. A high level of Cortisol negatively impacts the testosterone balance. Stressful events may contribute to erratic spikes and dips in testosterone, leading to severe problems.
It would help if you controlled stress by doing things that relax you. Meditation, yoga, walks, and other things that keep you happy can be the answer to cortisol spikes. Get a hobby or an outdoor physical activity to mitigate stress and keep you comfortable and stress-free. You will automatically see an increase in testosterone levels.
5. Adequate Rest & sleep:
The human body needs an average of 7-8 hours of sleep every night. Any sleep deprivation can see a drop in testosterone. A host of hormones and chemicals that keep your body running like clockwork can go haywire with a lack of sleep. This can build up if you are a chronic poor sleeper. Maintain your testosterone levels at an optimal level by getting adequate sleep. You will also see a rise in energy and alertness. It is worth getting help if you are always sleep-deprived.
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6.Dump alcohol and drugs
Low levels of testosterone are linked directly to drug and alcohol abuse. The glands and hormones that keep your reproductive system healthy are affected by the use of alcohol and most drugs. They may cause cell damage and reduce testosterone in the system.
7. Check the medications you take
Many medications prescribed for underlying medical conditions may adversely lower testosterone levels in the body. Medicines that lower cholesterol is the most suspect. If you feel that is the case, discuss with your doctor to change the medication protocol to regain healthy testosterone levels.
Testosterone has a direct relation to muscle gain. Healthy levels of testosterone help you to keep fit, have more energy and stamina, and improved metabolism. As you step into your fifties, you should aim at a mix of nutrition, exercise, good sleep, and low levels of stress to boost muscle building. Maintain good overall health consistently to rebuild those muscles you seem to be losing.