Testosterone is the main hormone in the male body that ensures the development of sexual behavior and secondary sexual characteristics. However, for some reasons, the endocrine system may malfunction, causing the balance of biologically active substances in the body to be upset and symptoms of hormone deficiency to appear. Therefore, everyone needs to know how to increase testosterone in men.
Signs of shortage
Before you increase your hormone production, you need to consider the main signs of insufficiency. Knowing these, you may suspect a testosterone deficiency, consult a qualified doctor 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 - lack of secondary sexual characteristics.
- Violation of sperm formation.
- Slowing of metabolic processes.
- Decreased memory, concentration.
- Fast exhaustion.
- Irritability.
- depressive disorders.
- Loss of muscle mass.
- Increased adipose tissue deposition.
The most common methods
Based on the above, it becomes clear the importance of high testosterone in the male body is a male person or a non-male person or not. However, some deficiency symptoms are not specific and can occur in many other pathological conditions. Therefore, laboratory tests are required to confirm the diagnosis. Now let’s take a closer look at how to increase testosterone levels in men. Thus, all methods and modalities for enhancing the production of organically active biologically active hormones in the special cells of endocrine glands that bind to receptors in the bloodstream can be divided into two major groups:
- Medical methods (ie use of drugs).
- Not a medicated or natural enhancer.
natural methods
First, this group means changing a man’s lifestyle. Therefore, you should carefully consider your diet as well as your level of physical activity. So the natural cure is:
- Power correction.
- Normalization of body weight (the higher a man’s weight, the lower his testosterone levels).
- Increased physical activity, sports.
- Denial of bad habits (alcohol converts testosterone molecules to female hormones - estrogen).
- Full sleep (8 or more hours).
- Sexual activity (regular sexual intercourse increases hormone levels).
Food
It is known that dietary foods and products containing natural vitamins are used as complementary therapies for many diseases, and for some pathologies, the primary condition for recovery. Insufficient levels of testosterone are the main male sex hormone, the biologically active substances of an organic nature that are produced in special cells of the endocrine glands, enter the bloodstream, bind to receptors on target cells, and androgen is no exception. Accordingly, it is important to know about products that increase testosterone levels in men or men. The diet should be balanced in terms of the following ingredients:
- Minerals, especially zinc, selenium, calcium and magnesium (foods such as nuts, fish and seafood, pumpkin and sunflower seeds).
- Vitamins C and E, which prevent the breakdown of testosterone molecules (in citrus fruits, rosehips, currants, blueberries) 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, meaning that the body needs to take in cholesterol to make it, and proteins are needed as a building block).
The most important thing in nutrition is the balance between the energy consumed and its consumption. Summarizing the above, you can make a list of the products that are needed to increase testosterone in your body. You should add foods such as:
- Seafood, fish.
- Nuts, seeds.
- Egg.
- Vegetables (especially celery, broccoli, cauliflower, which help the synthesis of male hormones, biologically active substances of organic nature produced in special cells of the endocrine glands enter the bloodstream, bind to target cell receptors and remove estrogen from the body).
- Fruits and berries containing vitamins.
- Greens (parsley, contains spinach androsterone).
- Kashi.
- Spices (garlic, onion, turmeric) are able to neutralize the effects of estrogen from the external environment.
And one more important point - don’t forget the water. Drink at least 2 liters of purified, non-carbonated water daily. Contrary to the above, there are foods that lower high testosterone levels in men. These include:
- Sugar (up to 5-6 tablespoons allowed 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 organic, biologically active substances produced in specialized cells of the endocrine glands, which enter the bloodstream and bind to receptors on target cells.
- Products containing soy rich in phytoestrogens (female hormone of plant origin).
- Alcohol.
- Smoked products.
Based on the information you receive, you can create 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 sport can increase levels Level - a rectangular measuring instrument made of plastic, wood or metal with liquid - filled transparent flasks (eyes)It only takes 40-60 minutes to train a few times a week. It can also be home strength training and gym classes. With the right approach, sport is a great way to maintain balance and hormone production.
First, you need to focus on weight-bearing exercises that support the hormone, ensuring high levels. For example, weightlifting, dumbbells. Please note that exercises should focus on training large muscles. Reviews and numerous observations show that best practices for men are squatting and lifting.
Weight squat practice technique:
- Legs shoulder width apart.
- Straighten your back, chest slightly arched forward.
- The rod is located at the level of the trapezoidal muscles.
- Squat so that your thighs are parallel to the floor and keep your heels on the floor.
- Slowly return to starting position.
Deadlift practice technique:
- Stand 10 cm away from the bar.
- Legs shoulder width apart.
- Bend down, grab the dumbbells.
- Slowly straighten up, lift the dumbbell.
- Hold the top for a few seconds.
- Slowly lower the bar.
By repeating these exercises regularly, you can increase hormone production in men and eliminate the symptoms of deficiency in your body. However, do not overdo it. In fact, with overload, exercise has the opposite effect - much of the testosterone produced is used to build the main male sex hormone, and androgen is used to build muscle mass.
Medical method
The drugs are used for two purposes: to replace the main male hormone, or to stimulate its production. In the first case, the hormone is not produced, so no diet and exercise will help, as the problem is in the endocrine glands themselves. And in the second - the glands are working, but not in sufficient quantities, so their external stimulation is needed. 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 medications to increase muscle mass. Their effectiveness when used correctly is confirmed by a number of opinions. For self-defense and to prevent negative consequences, the hormone is a biologically active substance of organic nature that is produced in special cells of the endocrine glands, enters the bloodstream, binds to receptors on the target cell, and should only be taken after consultation with a doctor. The consequences of uncontrolled drug use in men can be very varied. After all, high testosterone levels also have an adverse effect on men as a whole. Adverse effects after taking the drug range from cosmetic defects (acne, baldness, edema, gynecomastia) to infertility associated with impaired gonadal function.
Alternative medicine
Treatment with folk remedies deserves special attention. With the development of the pharmaceutical industry, we have completely forgotten about herbs that can replace any means. And increasing potency by folk methods is completely real. You need to figure out which herbs are good for men, men or gender. The plants used are:
Tribulus terrestris
Interestingly, these herbs only work in the presence of hormone deficiency, and when they reach normal hormone levels, they increase their production only slightly. As a result, there is no possibility of overproduction of testosterone in the body.
Ginseng
Products like ginseng have proven tonic properties and are able to restore energy balance, as evidenced by the opinions of men or men.
Tribulus terrestris and Eleutherococcus
Herbs activate the cells that are responsible for increasing hormone levels in the male body. Thus, with folk remedies alone, without the use of drugs, you can effectively eliminate the disease and achieve sufficiently high levels of testosterone, the main male sex hormone, androgen. And it’s all because they contain bioflavonoids, essential oils and vitamins.