Certainly. Here is the English translation of the previous explanation about male hormones.
The Role of Male Hormones (Testosterone)
Your point about a notable decrease in male hormones (testosterone) in people in their 70s is a widely recognized medical fact. The idea that male hormones are a source of youth and that their maintenance is crucial is also a key finding in recent research, for both men and women.
Here is a detailed explanation of the mechanisms and specific ways to maintain these hormone levels.
Testosterone is called a "male hormone," but it also plays a small yet crucial role in the female body.
1. The Role for Men
Maintenance of Muscle and Bone Density: It promotes the formation of muscle and bone, helping to prevent locomotive syndrome and osteoporosis.
Maintenance of Sexual Function: It is deeply involved in libido and erectile function.
Mental Stability: It boosts motivation and a positive attitude, which helps prevent depression.
Obesity Prevention: It promotes the breakdown of fat and prevents the accumulation of visceral fat.
Cardiovascular Health: It helps maintain the health of blood vessels, which is said to reduce the risk of arteriosclerosis.
2. The Role for Women
Maintenance of Libido: Although not as much as in men, it is related to sexual desire.
Maintenance of Muscle and Bone Density: Women also face an increased risk of muscle loss and osteoporosis as their testosterone decreases.
Mental Stability: It plays an important role in maintaining motivation and vitality.
Reasons for Testosterone Decline in the 70s
Aging: Testosterone production peaks in the 30s and gradually declines with age. In the 70s, this decline accelerates further.
Lifestyle Diseases: Lifestyle-related diseases such as diabetes, obesity, and high blood pressure are known to suppress testosterone production.
Lack of Exercise: A sedentary lifestyle can lead to decreased testosterone secretion.
Stress: Chronic stress increases a hormone called cortisol, which interferes with the function of testosterone.
Ways to Maintain and Increase Testosterone Even in Your 70s
While it is difficult to restore levels completely to their peak, it is definitely possible to slow the decline and maintain vitality by improving lifestyle habits.
1. Moderate Exercise (Especially Strength Training)
Strength Training: Exercises that work large muscle groups, such as squats and push-ups, are the most effective way to stimulate testosterone secretion. The ideal is to do this 2-3 times a week, within a comfortable range.
Walking and Jogging: Aerobic exercise also improves blood circulation and helps balance hormones.
2. Diet
Actively Consume Protein: Protein, the building block of muscles, is essential for increasing testosterone. Eat a balanced diet of meat, fish, eggs, and soy products.
Consume Zinc: Zinc, found in oysters, beef, and liver, is a mineral crucial for testosterone production.
Consume Vitamin D: Vitamin D, which is abundant in fish and mushrooms, also helps maintain testosterone levels.
3. Quality Sleep
Solve Sleep Deficiencies: A significant amount of testosterone is secreted during sleep. It is important to get at least 6-7 hours of quality sleep.
4. Stress Management
Enjoy Hobbies and Social Interaction: To avoid accumulating stress, it's important to find time for hobbies or increase opportunities to socialize with friends and family.
Summary
While the decline of testosterone in your 70s is an inevitable phenomenon, there's no need to give up on the physical and mental discomfort it can cause. By focusing on appropriate exercise, a balanced diet, and quality sleep, you can slow the decline of testosterone and continue to lead a vibrant life as you age.
