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, as a result, the balance of biologically active substances in the body is disturbed, and symptoms of hormonal deficiency appear. Therefore, everyone should know how to increase testosterone in men.
signs of deficiency
Before increasing the production of the hormone, you need to 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. So, the main signs and consequences of hormonal deficiency are:
- Decreased libido.
- During puberty - the absence of secondary sexual characteristics.
- Violation of sperm formation.
- Slowing of metabolic processes.
- Decreased memory, concentration.
- rapid fatigue.
- Irritability.
- depressive disorders.
- Decrease in muscle mass.
- Increased deposit of adipose tissue.
The most common forms
Based on the above, the importance of high testosterone in the body of male or masculine men becomes evident. However, some deficiency symptoms 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. So, all methods and ways to increase the production of hormones biologically active substances of an organic nature, produced in specialized cells of the endocrine glands, entering the bloodstream and binding to the receptors of target cells, can be divided into two big groups:
- Medical methods (ie using drugs).
- Non-pharmacological or natural enhancement.
natural methods
First of all, this group implies a modification of the lifestyle of a man. Therefore, you should carefully consider his diet as well as his level of physical activity. So, the natural remedy is:
- Power correction.
- Normalization of body weight (the greater the weight of a man, the lower the content of testosterone).
- Increased physical activity, sports.
- Rejection of bad habits (alcohol converts testosterone molecules into the female hormone - estrogen).
- Complete sleep (8 or more hours).
- Sexual activity (regular sexual intercourse increases the hormone).
Food
It is known that dietary nutrition and products containing natural vitamins are used as additional therapy for many diseases, and for some pathologies they are a primary condition for recovery. And an insufficient level of testosterone is the main male sex hormone, biologically active substances of an organic nature, produced in specialized cells of the endocrine glands, entering the bloodstream and binding to the receptors of target cells, androgens are not a exception. Consequently, it is important to know the products that increase testosterone in men of a male or male sex. The diet must be balanced in terms of the content of the following components:
- Minerals, especially zinc, selenium, calcium and magnesium (foods such as nuts, fish and shellfish, pumpkin and sunflower seeds).
- Vitamins C, E, which prevent the breakdown of testosterone molecules (found in citrus fruits, rose hips, currants, blueberries) and group B (cereals, bran).
- Omega-3 and omega-6 polyunsaturated fatty acids (ocean fish, fish oil).
- Fats and proteins (the hormone belongs to the group of steroids, that is, for its formation in the body, the intake of cholesterol is necessary, and proteins are necessary as a building material).
The main thing in nutrition 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. In your diet, you need to add foods like:
- Seafood, fish.
- Walnut seeds.
- Eggs.
- Vegetables (especially celery, broccoli, cauliflower, which help the synthesis of male hormones - biologically active substances of an organic nature, produced in specialized cells of the endocrine glands, enter the bloodstream, bind to the receptors of target cells and eliminate the body's estrogen).
- Fruits and berries that contain vitamins.
- Vegetables (parsley, spinach contain androsterone).
- Kashi.
- Spices (garlic, onion, turmeric are able to neutralize the effect of estrogens coming from the external environment).
And one more important point: do not forget the water. It is necessary to drink at least 2 liters of purified water without gas per day. In contrast to the above, there are foods that reduce high testosterone levels in men. These include:
- Sugar (allowed up to 5-6 tablespoons per day).
- Foods containing instant carbohydrates (white bread, pastries, pasta, fast food).
- Salt (the amount of salt affects the hormone).
- Coffee, strong tea (caffeine destroys hormonal biologically active substances of an organic nature, produced in specialized cells of the endocrine glands, entering the bloodstream, binding to target cell receptors and).
- Products containing soy, rich in phytoestrogens (female hormone of plant origin).
- Alcohol.
- smoked products.
Given the information received, you can make a balanced and acceptable diet for yourself. And these correctly selected products will certainly have a beneficial effect on the body.
Physical exercise
Studies 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 vials (eyes) filled with liquid. Level indicator (device) The level of testosterone in the body. To do this, it is enough to train only 40-60 minutes a couple of times a week. They can be both strength exercises at home, and classes in the gym. With the right approach, sport is a great way to maintain balance and hormone production.
First of all, it is necessary to focus on exercises with weights, which will support the hormone and provide a high level. For example, lifting weights, barbell. Please note 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.
Barbell Squat Exercise Technique:
- Legs shoulder width apart.
- Straighten your back, your chest should be slightly arched forward.
- The bar is located at the level of the trapezius muscles.
- Squat down so 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 over, grab the bar.
- Stretch slowly, lifting the bar.
- Hold at the top for a few seconds.
- Slowly release the bar down.
Regularly repeating such exercises, you can increase the production of the hormone in men and eliminate the symptoms of its deficiency in the body. However, do not overdo it. In fact, with excessive loads, exercises will bring the opposite consequences: most of the testosterone produced is the main male sex hormone, androgens will go to building muscle mass.
medical method
Medicines are used for two purposes: therapy that replaces the main male hormone or stimulates its formation. In the first case, the hormone is not produced, so diets and loads will not help, since the problem is in the endocrine glands. And in the second, the glands work, but in insufficient volume, therefore their stimulation from the outside is necessary. 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. Its effectiveness, when used correctly, is confirmed by numerous reviews. In order to protect yourself and avoid negative consequences, the hormone is a biologically active substance of an organic nature, produced in specialized cells of the endocrine glands, which enters the bloodstream, binds to the receptors of target cells and should be taken only after consulting a a doctor. The consequences after the uncontrolled use of the drug in men can be very diverse. After all, a high level of testosterone also negatively affects the men's body in general. The range of negative effects after taking the remedy ranges from cosmetic defects in the form of acne, baldness, edema, gynecomastia and infertility associated with poor functioning of the gonads.
Alternative medicine
Treatment with folk remedies deserves special attention. In connection with the development of the pharmacological industry, we completely forget about medicinal herbs that can replace any means. And increasing potency in a popular way is quite real. It remains to find out which herbs are useful for men, men or gender. Plants used include:
tribulus terrestris
Interestingly, these herbs have an effect only in the absence of a hormone, and when they reach a normal hormonal level, they only slightly increase its production. As a result, there is no possibility of hyperproduction of testosterone in the body.
Ginseng
Products such as ginseng have been shown to have tonic properties and are able to restore energy balance, as evidenced by reviews of male or male men.
Tribulus terrestris and Eleutherococcus
The herbs activate the cells responsible for increasing the hormone in a man's body. Therefore, using folk remedies alone, without using 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.