Testosterone is the main hormone of the male body, which ensures the formation of sexual behavior and secondary sexual characteristics. However, for certain reasons, the endocrine system can fail, which disrupts the balance of biologically active substances in the body and symptoms of hormone deficiency appear. Therefore, everyone should know how to increase testosterone in men.
Signs of lack
Before you increase hormone production, you should consider the main signs of its insufficiency. Knowing them, you can suspect a lack of testosterone in yourself, seek qualified medical help in a timely manner and take the necessary measures to eliminate the symptoms. Thus, the main signs and consequences of hormone deficiency are:
- Decreased libido.
- During puberty - the absence of secondary sexual characteristics.
- Violation of sperm formation.
- Slowing down metabolic processes.
- Decreased memory, concentration.
- Rapid fatigue.
- Irritability.
- depressive disorders.
- Decrease in muscle mass.
- Increased adipose tissue deposition.
The most common ways
Based on the above, it becomes clear the importance of high testosterone in the body of men, male or female. However, some symptoms of deficiency are not specific and can occur in many other pathological conditions. Therefore, laboratory tests are needed to confirm the diagnosis. Now let's take a closer look at how to increase testosterone levels in men. Thus, all methods and ways to increase the production of hormones of biologically active substances of organic nature, produced in specialized cells of the endocrine glands, which enter the bloodstream, binding to receptors of target cells, can be divided into two major groups:
- Medical methods (ie the use of drugs).
- Non-drug or natural improvement.
natural methods
First of all, this group implies a modification of a man's lifestyle. Therefore, you should consider your diet in detail, as well as the level of physical activity. So, a natural remedy is:
- Power correction.
- Normalization of body weight (the higher the weight of a man, the lower the testosterone content).
- Increased physical activity, sports.
- Rejection of bad habits (alcohol converts testosterone molecules into a female hormone - estrogen).
- Full sleep (8 or more hours).
- Sexual activity (regular sexual intercourse increases the hormone).
Food
Dietary foods and products containing natural vitamins are known to be used as adjunctive therapy for many diseases, and for some pathologies are the primary condition for recovery. And insufficient testosterone levels are the main male sex hormone, biologically active substances of organic nature, produced in specialized cells of the endocrine glands, entering the bloodstream, binding to target cell receptors, androgen is no exception. Accordingly, it is important to know products that increase testosterone in men or sex. The diet should be balanced in terms of the content of the following components:
- Minerals, especially zinc, selenium, calcium and magnesium (foods such as nuts, fish and seafood, pumpkin seeds and sunflower seeds).
- Vitamins C, E, which prevent the breakdown of testosterone molecules (found in citrus fruits, pomegranates, currants, cranberries) and group B (cereals, bran).
- Polyunsaturated fatty acids omega-3 and omega-6 (sea fish, fish oil).
- Fats and proteins (the hormone belongs to the group of steroids, ie cholesterol intake is necessary for its creation in the body, and proteins are necessary as a building material).
The main thing in the diet is the balance between the energy consumed and its consumption. Summarizing the above, you can make a list of products needed to increase testosterone in the body. You need to add foods to your diet such as:
- Seafood, fish.
- Nuts, seeds.
- Eggs.
- Vegetables (especially celery, broccoli, cauliflower, which support the synthesis of male hormones, biologically active substances of organic nature, produced in specialized cells of the endocrine glands, enter the bloodstream, bind to target cell receptors and remove estrogen from the body).
- Fruits and berries that contain vitamins.
- Greens (primrose, spinach contain androsterone).
- Kashi.
- Spices (garlic, onion, turmeric are able to neutralize the action of estrogen coming from the external environment).
And another important thing - do not forget about water. It is necessary to drink at least 2 liters of purified non-carbonated water per day. Unlike the above, there are foods that lower high testosterone levels in men. This includes:
- Sugar (allowed up to 5-6 tablespoons per day).
- Foods that contain instant carbohydrates (white bread, pastries, pasta, fast food).
- Salt (the amount of salt affects the hormone).
- Coffee, strong tea (caffeine destroys the hormone of biologically active substances of organic nature, produced in specialized cells of the endocrine glands, entering the bloodstream, binding to target cellular receptors and).
- Products that contain soy, which is rich in phytoestrogens (female hormone of plant origin).
- Alcohol.
- Smoked products.
Given the information received, you can make a balanced, acceptable diet for yourself. And such properly selected products will undoubtedly have a beneficial effect on the body.
Physical exercises
Research and reviews show that moderate physical activity and sports can increase levels Level - a rectangular measuring instrument made of plastic, wood or metal with transparent bottles (eyes) filled with liquid Level meter (device) Testosterone level in the body. To do that, it is enough to train only 40-60 minutes several times a week. These can be strength exercises at home and gym classes. With the right approach, sports are a great way to maintain balance and produce hormones.
First of all, it is necessary to focus on weight-bearing exercises, which will support the hormone, providing a high level. For example, lifting weights, weights. Keep in mind that the exercises should be aimed at training large muscles. Reviews and a large number of observations show that the best exercises for men are squats and deadlifts.
Weightlifting squat technique:
- Legs shoulder-width apart.
- Straighten your back, chest should be slightly curved forward.
- The bar is located at the level of the trapezius muscles.
- Squat so that your thighs are parallel to the floor, keeping your heels on the floor.
- Slowly return to starting position.
Deadlift Exercise Technique:
- Stand at a distance of 10 cm from the bar.
- Legs shoulder-width apart.
- Bend down, grab the barbell.
- Slowly straighten up, lifting the weight.
- Hold on top for a few seconds.
- Slowly release the bar down.
By regularly repeating such exercises, you can increase the production of hormones in men and eliminate the symptoms of its deficiency in the body. However, don’t overdo it. Indeed, with excessive loads, exercise will bring the opposite consequences - most of the testosterone produced is the main male sex hormone, and androgen will go to building muscle mass.
Medical method
The drugs are used for two purposes: therapy that replaces the main male hormone, or stimulates its production. In the first case, the hormone is not produced, so no diet and exercise will help, because the problem is in the endocrine glands themselves. And in the second - the glands are functioning, but in insufficient volume, so it is necessary to stimulate them from the outside. The hormone responsible for potency is available in the following forms:
- Tablets and capsules.
- Solution for intramuscular injection.
- Transdermal patches, gels or creams.
Bodybuilders and athletes often use drugs to increase muscle mass. Their effectiveness, when used properly, is confirmed by numerous reviews. To protect and prevent negative consequences, the hormone is a biologically active substance of organic nature, produced in specialized cells of the endocrine glands, enters the bloodstream, binding to target cell receptors and should be taken only after consulting a doctor. The consequences after uncontrolled use of the drug in men can be very diverse. After all, high testosterone levels negatively affect the body of men as a whole. The range of negative effects after taking the drug is from cosmetic defects in the form of acne, baldness, edema, gynecomastia to infertility associated with damage to the work of the gonads.
Alternative medicine
Treatment with folk remedies deserves special attention. In connection with the development of the pharmaceutical industry, we have completely forgotten about medicinal herbs that can replace any agent. And raising the potential in folk ways is quite realistic. It remains to be seen which plants are useful for men, male or sexual. Plants used include:
Tribulus terrestris
It is interesting that these plants work only with a lack of hormones, and when they reach a normal hormonal level, they only slightly increase its production. As a result, there is no possibility of testosterone overproduction in the body.
Ginseng
It has been proven that products like ginseng have tonic properties and can restore energy balance, as evidenced by reviews of men or men.
Tribulus terrestris and Eleutherococcus
Herbs activate the cells responsible for increasing hormones in a man's body. So, using only folk remedies, without the use of drugs, you can effectively eliminate the disease and achieve a sufficiently high level of testosterone, the main male sex hormone, androgen. And all thanks to the fact that they contain bioflavonoids, essential oils and vitamins.