Testosterone is the main hormone of the male body, which ensures the formation of sexual behavior and secondary sexual characteristics. However, for some reason the endocrine system can fail, as a result of which the balance of biologically active substances in the body is disturbed and symptoms of hormonal deficiency appear. That is why everyone should know how to increase testosterone in men.
Signs of deficiency
Before you increase 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 timely qualified medical care and take the necessary measures to eliminate the symptoms. So, the main signs and consequences of hormonal deficiency are:
- Decreased libido.
- During puberty - lack of secondary sexual characteristics.
- Impaired sperm formation.
- Delay of metabolic processes.
- Reduced memory, concentration.
- Rapid fatigue.
- Irritability.
- depressive disorders.
- Reduction of muscle mass.
- Increased deposition of adipose tissue.
The most common ways
Based on the above, it becomes clear the importance of high testosterone in the body of men male personality or gender male or gender. 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 hormonal biologically active substances of organic nature, produced in specialized cells of the endocrine glands, entering the bloodstream by binding to the receptors of target cells, can be divided into two major groups:
- Medical methods (ie use of drugs).
- Non-drug or natural improvement.
natural methods
First of all, this group suggests a change in a man's lifestyle. That is why you need to look in detail at your diet and level of physical activity. So, the natural remedy is:
- Power adjustment.
- Normalize body weight (the greater a man's weight, the lower his testosterone content).
- Increased physical activity, sports.
- Give up 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 adjunctive therapy in many diseases, and in some pathologies they are the main 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 cellular receptors, androgen is no exception. Accordingly, it is important to know the products that increase testosterone in men or 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 (found in citrus fruits, rose hips, blackcurrants, 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 steroid group, ie its formation in the body requires the intake of cholesterol, and proteins are needed as a building material).
The main thing in nutrition is the balance between energy consumed and its consumption. Summarizing the above, you can make a list of products needed to increase testosterone in the body. You should 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 cellular receptors and remove estrogen from the body).
- Fruits and berries containing vitamins.
- Greens (parsley, spinach contain androsterone).
- Porridge.
- Spices (garlic, onion, turmeric are able to neutralize the effect of estrogen coming from the environment).
And another important point - do not forget about water. It is necessary to drink at least 2 liters of purified non-carbonated water per day. In contrast, there are foods that lower high testosterone levels in men. They 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 hormones, biologically active substances of organic nature, produced in specialized cells of the endocrine glands, entering the bloodstream, binding to target cellular receptors and).
- Products containing 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.
Exercise
Studies and reviews show that moderate physical activity and sports can increase levels Level - a rectangular measuring device made of plastic, wood or metal with transparent flasks (eyes) filled with liquid Level meter (device) The level of testosterone in the body. To do this, it is enough to train only 40-60 minutes several times a week. These can be both strength exercises at home and fitness classes. With the right approach, sport is a great way to maintain balance and produce hormones.
First of all, you need to focus on exercises with weights that will support the hormone, providing a high level. For example, weightlifting, 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, 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 exercises:
- Stand at a distance of 10 cm from the bar.
- Legs shoulder width apart.
- Bend down, grab the barbell.
- Slowly stand up, lifting the barbell.
- Hold at the top for a few seconds.
- Slowly lower the bar.
By repeating such exercises regularly, 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, when you exercise too much, exercise will have the opposite effect - most of the testosterone produced is the main male sex hormone, and androgen will go to build 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 not help, because the problem is in the endocrine glands themselves. And in the second - the glands function, but in insufficient volume, therefore 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.
Medications are often used by bodybuilders and athletes to increase muscle mass. Their effectiveness, when used properly, is confirmed by numerous reviews. To prevent and prevent adverse effects, the hormone is a biologically active substance of organic nature, produced in specialized cells of the endocrine glands entering the blood, binding to target cellular receptors and should be taken only after consulting a doctor. The consequences of uncontrolled use of the drug in men can be very diverse. Ultimately, high testosterone levels also adversely affect the body of men in general. The range of adverse effects after taking the drug ranges from cosmetic defects in the form of acne, baldness, edema, gynecomastia and infertility associated with dysfunction of the gonads.
Alternative medicine
Folk remedies deserve special attention. In connection with the development of the pharmaceutical industry, we have completely forgotten about medicinal herbs, which can replace any means. And to increase the potency in folk ways is quite real. It remains to be seen which herbs are good for men, men or gender. The plants used include:
Tribulus terrestris
Interestingly, these herbs have an effect only in the absence of hormone, and when they reach normal hormone levels, 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 able to restore energy balance, as evidenced by reviews of men or men.
Tribulus terrestris and Eleutherococcus
Herbs activate the cells responsible for raising the hormone in a man's body. Thus, 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 this due to the fact that they contain bioflavonoids, essential oils and vitamins.