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 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. So, 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 of metabolic processes.
- Decreased memory, concentration.
- Fast fatigue.
- Irritability.
- depressive disorders.
- Decrease in muscle mass.
- Increased deposition of adipose tissue.
The most common ways
Based on the above, it becomes clear the importance of a high testosterone level in the body of men, male person or male sex, person or gender. However, some deficiency symptoms are non-specific and can manifest 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 of increasing the production of the hormone biologically active substances of an organic nature, produced in specialized cells of the endocrine glands, which enter the bloodstream, bind to the receptors of target cells, can be divided into two large groups :
- Medical methods (i. e. drug use).
- Non-pharmacological or natural enhancement.
natural methods
First, this group implies a change in a man's lifestyle. Therefore, you should consider your diet and physical activity level in detail. So the natural remedy is:
- Power correction.
- Normalization of body weight (the greater a man's weight, the lower the testosterone content).
- Increased physical activity, sports.
- Refusal of bad habits (alcohol converts testosterone molecules into the female hormone - estrogen).
- Complete sleep (8 hours or more).
- Sexual activity (regular intercourse increases the hormone).
Food
It is known that dietary nutrition and products containing natural vitamins are used as an adjunct therapy for many diseases and for some pathologies they represent 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, which enter the bloodstream, bind to target cell receptors, androgen is no exception. Consequently, it is important to know the products that increase testosterone in male or sex men. 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 and sunflower seeds).
- Vitamins C, E, which prevent the breakdown of testosterone molecules (present in citrus fruits, wild rose, currants, cranberries) and group B (cereals, bran).
- Omega-3 and omega-6 polyunsaturated fatty acids (sea fish, fish oil).
- Fats and proteins (the hormone belongs to the group of steroids, that is, for its formation in the body, cholesterol intake is required, and proteins are needed 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 necessary to increase testosterone in the body. In your diet, you need to add foods such as:
- Seafood, fish.
- Nuts, seeds.
- Egg.
- Vegetables (especially celery, broccoli, cauliflower, which aid in 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 target cell receptors and remove estrogen from the body ).
- Vitamin-containing fruits and berries.
- Vegetables (parsley, spinach contain androsterone).
- Kashi.
- Spices (garlic, onion, turmeric are able to neutralize the effect of estrogens from the external environment).
And another important point: do not forget about the water. It is necessary to drink at least 2 liters of purified non-carbonated water per day. In contrast to the above, there are foods that lower 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 biologically active hormonal substances of an organic nature, produced in specialized cells of the endocrine glands, which enter the bloodstream, bind to target cell receptors and).
- Soy-based products, rich in phytoestrogens (a female hormone of plant origin).
- Alcohol.
- Smoked products.
Given the information received, you can make a balanced and acceptable diet for yourself. And such properly selected products will undoubtedly have a beneficial effect on the body.
Exercise
Studies and reviews show that moderate physical activity and sport can increase levels Level: a rectangular measuring instrument made of plastic, wood or metal with transparent bottles (eyes) filled with liquid Level indicator (device) The level of testosterone in the body. To do this, it is enough to train for only 40-60 minutes a couple of times a week. It 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 weight-bearing exercises, which will support the hormone, providing 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 the starting position.
Deadlift Exercise Technique:
- Stand 10 cm away from the bar.
- Legs shoulder-width apart.
- Bend over, take the barbell.
- Slowly straighten up, lifting the bar.
- Hold up for a few seconds.
- Slowly release the bar downward.
By 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, don't 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 build muscle mass.
Medical method
Drugs 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 no diet and load will help, since the problem is in the endocrine glands themselves. And in the second - the glands work, but at insufficient volume, so their stimulation from the outside is required. The hormone responsible for potency is available in the following forms:
- Tablets and capsules.
- Solution for intramuscular injection.
- Transdermal patches, gels or creams.
Drugs are often used by bodybuilders and athletes to gain muscle mass. Their effectiveness, when used correctly, is confirmed by numerous reviews. To protect themselves and prevent negative consequences, the hormone are biologically active substances of an organic nature, produced in specialized cells of the endocrine glands, which enter the bloodstream, bind to target cell receptors and should be taken only after consulting a doctor. The consequences after the uncontrolled use of the drug in men can be very different. After all, a high level of testosterone also negatively affects the body of men as a whole. 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 impaired functioning of the gonads.
Alternative medicine
Treatment with folk remedies deserves special attention. In connection with the development of the drug industry, we have completely forgotten about medicinal herbs that can replace any means. And increasing the potency in folk ways is quite real. It remains to be seen which herbs are useful for men, male or gender. The plants used include:
Tribulus terrestris
Interestingly, these herbs only have an effect with a lack of a hormone, and when they reach a normal hormone level, they only slightly increase its production. As a result, there is no possibility of overproduction of testosterone in the body.
Ginseng
Products such as ginseng have been shown to have tonic properties and are capable of restoring energy balance, as male or gender reviews show.
Tribulus terrestris and Eleutherococcus
Herbs activate the cells responsible for increasing the hormone in a man's body. Therefore, using only folk remedies, without using drugs, you can effectively get rid of 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.