Men want enough energy to completely enjoy sex. Yet as men age, various 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 take a look at these energy blockers and the best way to overcome them.
ATP and muscle mass
The best ways to extend ATP and muscle mass are with food plan and strength training. Foods high in polyunsaturated and monounsaturated fatty acids and protein can increase ATP. Opting for a plant-based food plan, reminiscent of the DASH or Mediterranean food plan, can increase your intake of foods wealthy in these fatty acids, reminiscent of 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 may 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 provide more ATP. More muscle mass also increases your basal metabolic rate, the quantity of energy your body uses at rest. Like other forms 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 wherein the testicles don’t produce enough testosterone, the male sex hormone. On average, testosterone levels drop about 1% every year starting in a person's late 30s and may drop as much as 50% by age 70.
Testosterone alternative therapy, given through absorbable pellet implants, topical gels, patches, or injections, may 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 consider that the last non-REM stage (called deep sleep) plays the largest 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 suggests less time spent in deep sleep and daytime fatigue. Poor sleep also can increase stress levels and interfere with how your body and brain store and use energy.
Specific problems can interfere with sleep, reminiscent of 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 provide help to get an excellent 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 calm down. 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 after noon or inside several hours of your bedtime.
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