Men want enough energy to totally enjoy sex. Yet as men age, a lot of aspects can reduce their energy levels and reduce their independence and libido. For example, muscle mass naturally decreases, and the body becomes less efficient at producing adenosine triphosphate (ATP), the energy-carrying molecule present in cells. Testosterone levels also drop, and sleep problems are common, resulting in fatigue.
Here's a have a look at these energy blockers and methods to overcome them.
ATP and muscle mass
The best ways to extend ATP and muscle mass are with food regimen and strength training. Foods high in polyunsaturated and monounsaturated fatty acids and protein can increase ATP. Opting for a plant-based food regimen, corresponding to the DASH or Mediterranean food regimen, can increase your intake of foods wealthy in these fatty acids, corresponding to fatty fish (salmon), avocados, olive oil, and nuts (almonds). , Walnut).
High-quality protein sources include beans, nuts, soy (soy milk, tofu) and poultry. Another source of protein is protein powder from plants (soybean, pea, rice, or hemp) or milk (casein or whey protein). The powder could be added to a smoothie, stirred into oatmeal, or mixed with water or milk (regular, soy, or almond).
Strength training helps construct muscle mass, which stimulates your body to supply more ATP. More muscle mass also increases your basal metabolic rate, the quantity of energy your body uses at rest. Like other varieties of physical activity, strength training increases levels of energy-promoting neurotransmitters within the brain.
Low testosterone
Fatigue is a standard side effect of male hypogonadism, a condition by which the testicles don't produce enough testosterone, the male sex hormone. On average, testosterone levels drop about 1% annually starting in a person's late 30s and may drop as much as 50% by age 70.
Testosterone substitute therapy, given through absorbable pellet implants, topical gels, patches, or injections, may also help improve energy and libido in men with often low levels. Talk to your doctor about whether it is best to have your testosterone levels tested and whether testosterone therapy is suitable.
to sleep
Sleep is split into two stages: REM (rapid eye movement) and non-REM sleep. Non-REM sleep includes three stages. Sleep experts imagine that the last non-REM stage (called deep sleep) plays the most important role in energy, since it helps the body make ATP.
Older adults need seven to nine hours of sleep each night. However, many older adults have trouble falling or staying asleep, which implies less time spent in deep sleep and daytime fatigue. Poor sleep may increase stress levels and interfere with how your body and brain store and use energy.
Specific problems can interfere with sleep, corresponding to insomnia, sleep apnea, restless legs syndrome, and nocturia (the necessity to urinate at night). “If you have trouble sleeping through the night, check with your doctor to see if you have any of these conditions,” says Dr. Catherines.
Otherwise, practicing good sleep hygiene can show you how to get a great night's rest. For example, go to bed and stand up at the identical time day by day, including weekends, to maintain your sleep/wake cycle in sync along with your circadian rhythm.
Establish a bedtime ritual where you give yourself an hour before bed to shower, brush your teeth and loosen up. Use the bed just for sleeping or sex (no TV or electronic devices) and keep your bedroom dark and funky. If you do take afternoon naps, keep them to lower than 20 minutes, and don't nap later within the afternoon or inside several hours of your usual bedtime.
Photo: © Fabio Camandona/Getty Images