How to slow down aging for men. 3 effective ways

Nutritionist, nutritionist, PhD in microbiology and immunology

Signs of aging in men often begin to appear after age 40. These include: hair loss and/or graying, wrinkles, loss of muscle mass and/or tone, a growing belly and/or enlarged male breasts, and even more serious complications such as increased risk of cardiovascular disease and prostate problems. How do you counteract this?

What affects a man’s aging

A man’s health (mental and physical) depends on a proper balance of hormones. Testosterone plays a central role in this process.

It is the male sex hormone responsible for:

• fat metabolism;
• body and facial hair;
• muscle mass;
• bone density;
• libido/sex drive;
• sperm production;
• arousal/erection;
• a healthy heart.

There is no single cause for the age-related decline in testosterone levels. This process is the result of a combination of factors, including:

• Increased fat deposits (abdominal obesity);
• oxidative damage to the tissues responsible for testosterone production;
• nutritional status (body condition) and liver function.

How to slow aging

One of the most important ways to maintain good health is to ensure that the body has all the nutrients (vitamins, minerals, antioxidants and amino acids) needed to maintain a normal balance of male and female sex hormones.

Only a doctor can prescribe the necessary vitamin complex. Do not self-medicate.

All the substances necessary for the body, we get together with food. A balanced diet is important for proper blood circulation in the reproductive organs, healthy functioning of the brain and nervous system, normal cholesterol and blood glucose levels, as well as protection from the harmful effects of free radicals.

Replenish deficiencies

Vitamins C and E. Provide antioxidant protection that extends to nitric oxide, a substance that relaxes and dilates blood vessels, improving blood flow to body tissues.

In addition, vitamins C (grapefruit, mango, broccoli) and E (nuts, milk, leafy vegetables) help improve reproductive function. Getting enough of them helps immune defenses function properly.

Zinc. Promotes the synthesis of testosterone, which naturally declines with age. Lack of this male sex hormone can lead to problems such as low libido, depression, erectile dysfunction and infertility.

Zinc is found in beef, liver, seafood, carrots, peas, onions, spinach and nuts.

L-carnitine. Reduces the level of bad cholesterol in the blood, promotes increased fat metabolism, and also positively affects the condition of all blood vessels in the body.

The substance is also useful for those who are engaged in sports, as it improves endurance and mental activity. Its main source is products of animal origin.

L-methionine. Affects many functions of the body, participates in the synthesis of serotonin, which improves mood and general condition, and also helps nerve cells to communicate better. The substance is found in fish, eggs, meat, cheese.

Make a balanced diet

Low testosterone levels are associated with a higher risk of cardiovascular disease, diabetes and Alzheimer’s disease. Researchers in the UK have found that a low-fat diet can have a negative impact on levels of this hormone.

Reducing dietary fat intake can reduce circulating levels of androgens (the common name for male sex hormones) by 12%.

Low-carbohydrate diets can speed up the aging process, too. A diet high in protein and low in complex carbohydrates (with lots of fiber, vitamins and minerals) increases cortisol (stress hormone) levels, which negatively affects testosterone levels.

Find the right physical activity

Low-intensity, steady-state aerobic exercise is better replaced with high-intensity interval training that alternates periods of low-intensity exercise with periods of maximum intensity.

German scientists from the University of Leipzig have concluded that endurance training is characterized by a rejuvenating effect.

Strength training should not be forgotten either – a few hours a week will be enough (with weights or your own weight). This type of activity strengthens muscles, promotes their growth and development.