As we sail past 50 and head into our sixties and seventies, men need to take adequate time for some serious self-care if we want to stay competitive in bed and enjoy our golden years. But for too many men, depression, or anxiety can set in after 50, and these can do a real number on your sex life, not to mention your overall quality of life.
According to a recent study, 70 percent of adults who had, but didn't get help for depression, had problems with their sex drive.
Common causes of depression as men age include reduced testosterone levels, health problems, the loss of a loved one, and inadequate serotonin levels.
Serotonin is a neurotransmitter, or a chemical produced by the body to send signals between nerve cells. Serotonin helps to regulate your mood, sleep, memory, and sexual desire and function. A lack of adequate serotonin is a common culprit in depression and anxiety.
The good news is, these conditions are treatable. The most common treatment for depression and anxiety is a combination of medication and therapy.
Making lifestyle changes before opting for medication is the best route to go when addressing anxiety or depression. That's because medications used to treat these, including selective serotonin reuptake inhibitors, or SSRIs, don't come without side effects, which can include a loss of libido and weight gain.
For many men, a treatment plan that doesn't include medication can be very effective. Increasing serotonin levels in your brain naturally can go a long way toward improving your libido and mood and helps reduce your depression and anxiety.
How to Increase Serotonin Naturally
Serotonin is associated with feeling good and living longer. It promotes better sleep, a stronger sex drive, and a stable mood. Here are ways to increase serotonin levels in the brain without taking medication.
1. Consume Tryptophan
Tryptophan is an amino acid from which serotonin is synthesized in your body. Tryptophan depletion is often seen in people with depression and anxiety.
Some foods that are rich in tryptophan include:
- Eggs, particularly the yolks, which also contain omega-3 fatty acids and other powerful antioxidants
- Cheese
- Soy products like tofu and soy milk
- Salmon
- All nuts and seeds, which are also a good source of fiber
- Turkey
2. Exercise daily
Daily exercise stimulates not only the release of serotonin but also of the chemicals dopamine and norepinephrine, which are other important "feel-good" neurotransmitters.
A half-hour of moderate-intensity exercises, such as brisk walking or swimming, is enough to increase serotonin, dopamine, and norepinephrine levels, and doing it daily can help to stabilize your overall mood.
Exercise can also help increase your libido, and it promotes endurance in the sack.
3. Spend time in the sunshine
Exposure to bright light is associated with higher serotonin levels. Spending a little time outside in the sun each day can also improve your sleep and ensure you have adequate vitamin D levels.
4. Change your thinking
Research shows that maintaining a positive outlook can dramatically increase your serotonin levels. If you tend to think negatively, a therapist or life coach can help you change your negative thought patterns and approach life more positively. A positive outlook can also lower your risk of a number of chronic illnesses.
5. Take a supplement
Some supplements can promote the release of serotonin. Predoxen's Max Delay, contains ingredients that boost serotonin to improve your mood, reduce your stress, and prolong your fun times in the bedroom.
Don't spend another day feeling depressed or anxious. Take action, and make changes in your life that will promote better health, a happier outlook, and an improved quality of life. If your depression doesn't improve, schedule an appointment with a therapist. Psychotherapy, or "talk" therapy, is highly effective for treating depression, anxiety, and sexual dysfunction.
Sources:
https://www.ncbi.nlm.nih.gov/books/NBK27940/
