Last week on the blog, we talked about how bioidentical hormone therapy can help women maintain hormone balance during menopause, optimizing the alignment between chronological age and biological age. This alignment is just as important for men as it is for women, and hormone balance plays a key role. For most men, testosterone levels peak at the age of 20, and they decline by about one percent per year after the age of 40. Maintaining healthy levels of testosterone as you get older can support both your physical and mental health. The following are just a few of the benefits of optimizing testosterone levels:
- Body fat reduction
- Lower risk of depression
- Stronger bones
- Increased muscle mass
- Better sexual health
All-Natural Ways to Balance Testosterone Levels
Although testosterone therapy is an option for some men, it is usually a good idea to try all-natural methods before your risk the side effects associated with traditional hormone therapy. Before seeking medical treatment, you might want to try changing your lifestyle habits in ways that are proven to help balance testosterone levels as you get older.
First, there are multiple dietary supplements that offer benefits for men who are looking to balance testosterone levels as more birthdays fly by. Here are a few of the most effective supplements:
- Plant extract blends. In certain professional formulas, such as Testomax, scientists have combined antioxidant-rich, bioactive plant extracts like green oat extract and mungbean sprout powder. Salivary assays show that the compounds in these extracts have the ability to free up serum-bound testosterone, making it more available for use in the body.
- Vitamin D. Vitamin D plays a regulatory role in a wide range of body processes, including the maintenance of testosterone levels. If the levels of vitamin D in your blood drop below the normal range, it can wreak havoc on your endocrine system, including testosterone balance. A regular vitamin D supplement can prevent this from happening.
- Omega-3 Fatty Acids. The two vitamins that play the most significant role in maintaining healthy testosterone levels — vitamin D and vitamin A — are fat-soluble vitamins.Taking a regular omega-3 fatty acid supplement can help make sure that you are getting enough healthy fats in your diet to properly absorb these vitamins.
- Probiotics. Multiple studies in rats have demonstrated a correlation between a healthy gut microbiome and increased testosterone levels. Thus, a probiotic supplement can keep both your endocrine and your GI system in balance. A prebiotic supplement can have similar effects.
Alongside your regular dietary supplements, you can also make healthy food choices that are tailored toward optimizing your testosterone levels. In order to maximize the effectiveness of your testosterone-boosting diet, it is best to get nutritional counseling from a chiropractor or another health care professional, but here are a few ideas to get you started:
- Garlic. Garlic contains allicin, a compound that naturally reduces levels of cortisol, a stress hormone that competes with testosterone in muscle cells. By eating more garlic, you can ensure that testosterone wins out. You can add garlic powder to meat rubs, stir chopped garlic into pasta sauces, or roast garlic with potatoes or other vegetables.
- Macadamia Nuts. Studies show that eating healthy fats can boost testosterone levels. Monounsaturated fats are the most effective, and macadamia nuts are chock full of them. You can sprinkle macadamia nuts on salad or keep a small stash at your desk for a quick and healthy snack.
- Organic Beef. The protein in red meat, especially beef, can naturally boost testosterone levels. It’s best to choose organic, grass-fed beef because the animals are not exposed to pesticides and herbicides, both of which can negatively impact hormone levels. Also, look for lean cuts, since testosterone imbalance is particularly common in older men with conditions like hypertension, and cardiovascular disease — and high-fat cuts of meat can contribute to these problems.
Another way to naturally keep your testosterone levels in check is to adopt a regular exercise routine. Not only does regular exercise combat obesity — a major risk factor for testosterone imbalance in older men — but exercise can also stimulate the production of testosterone itself. Sports medicine experts maintain that all types of exercise have a positive effect on hormone balance, but high-intensity workouts and resistance training are believed to be more effective than low-intensity cardio. The next time you’re at the gym, you might want to add one of these exercises to your workout:
- Plyometric jump squats
- Bench press
- Kettlebell swings
- Mountain climbers
By developing healthy nutritional and exercise habits as you get older, you can ensure that your testosterone levels stay in balance. With dietary supplements, meal plans, and regular exercise, you can limit the effects of the natural decline of testosterone as you age.
At Atlanta Chiropractic and Wellness, you can find a variety of supplements that support healthy testosterone levels, including TestoMax, vitamin D, omega-3 fatty acids, probiotics, and prebiotics. Our chiropractors can also provide valuable nutritional counseling and exercise advice to help you stay healthy. Contact us today to schedule an appointment!Share