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 absence
Before increasing hormone production, you should consider the main signs of its insufficiency. Knowing them, you can suspect testosterone deficiency 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:
- Low libido.
- During puberty - lack of secondary sexual characteristics.
- Violation of sperm formation.
- Slowing down metabolic processes.
- Decreased memory, concentration.
- Rapid fatigue.
- Nervousness.
- depressive disorders.
- Decreased muscle mass.
- Increased adipose tissue deposition.
The most common ways
Based on the above, it becomes clear the importance of high testosterone levels in the male body, male or male gender 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. So all the methods and ways to increase the production of hormones of biologically active substances of an organic nature, produced in specialized cells of the endocrine glands, entering the bloodstream, binding to the receptors of target cells, canbe divided into two major groups:
- Medical methods (i. e. the use of drugs).
- Non-drug or natural improvement.
natural method
First of all, this group implies a modification of a man's lifestyle. Therefore, you need to consider in detail your diet as well as the level of physical activity. So, natural medicine is:
- Power correction.
- Normalization of body weight (the greater a man's weight, the lower the testosterone content).
- Increase physical activity, sports.
- Rejection of bad habits (alcohol converts testosterone molecules into the female hormone - estrogen).
- Full sleep (8 or more hours).
- Sexual activity (regular sexual intercourse increases the hormone).
Food
It is known that dietary food and products with natural vitamins are used as adjunctive therapy for many diseases and for some pathologies are the primary condition for cure. And an insufficient level of testosterone is the main male sex hormone, biologically active substance of an organic nature, produced in specialized cells of the endocrine glands, entering the bloodstream, binding to target cell receptors, androgen does notmakes an exception. Therefore, it is important to know the products that increase testosterone in men of a male or gender. The diet should be balanced in terms of the content of the following ingredients:
- Minerals, especially zinc, selenium, calcium and magnesium (foods such as nuts, fish and seafood, pumpkin seeds and sunflower).
- Vitamins C, E, which prevent the breakdown of testosterone molecules (found in citrus fruits, rose thighs, currants, blueberries) and group B (cereals, bran).
- Omega-3 and omega-6 unsaturated fatty acids (sea fish, fish oil).
- Fats and proteins (hormone belongs to the steroid group, that is, for its formation in the body, the intake of cholesterol is necessary, and proteins are needed as 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 should add foods such as:
- Seafood, fish.
- Arra, fara.
- Eggs.
- Vegetables (especially celery, broccoli, cauliflower, which help in 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 removeestrogen from the body).
- Fruits and berries that contain vitamins.
- Vegetables (parsley, spinach contain androsterone).
- Kashi.
- Spices (garlic, onion, turmeric are able to neutralize the effect of estrogen coming from the external environment).
And one more 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 to 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 foods).
- Salt (the amount of salt affects the hormone).
- Coffee, strong tea (caffeine destroys biologically active hormonal substances of organic nature, produced in specialized cells of the endocrine glands, entering the bloodstream, binding to target cell receptors and).
- Products containing soy, which is 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.
Physical exercises
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 balloons (eyes) filled with liquid. Level gauge (device) Testosterone level in the body. To do this, it is enough to train only 40-60 minutes several times a week. There may be strength training at home or 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 training, which will support the hormone, ensuring a high level. For example, lift weights, dumbbells. 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 collection exercise technique:
- Feet away from shoulder width.
- Straighten your back, chest should be slightly arched forward.
- The bar is located at the level of the trapezius muscle.
- Sit 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.
- Feet away from shoulder width.
- Bend down, grab the barbell.
- Run slowly, raising the barbell.
- Hold on top for a few seconds.
- Slowly release the bar down.
By repeating such exercises regularly, you can increase hormone production in men and eliminate the symptoms of its deficiency in the body. However, do not overdo it. Indeed, with excessive loads, exercise will have the opposite effect - most of the testosterone produced is the main male sex hormone, androgen will go to build muscle mass.
Medical methods
Medications 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, as the problem is in the endocrine glands themselves. And in the second - the glands function, but in insufficient volume, therefore, their external stimulation is necessary. The hormone responsible for strength is available in the following forms:
- Tablets and capsules.
- Solution for intramuscular injection.
- Transdermal patches, gels or lotions.
Medications are often used by bodybuilders and athletes to increase muscle mass. Their effectiveness, when used properly, is confirmed by numerous reviews. To protect itself and prevent negative consequences, the hormone is a biologically active substance of an organic nature, produced in specialized cells of the endocrine glands, which enter the bloodstream, bind to the receptors of the target cells and should be taken only afterconsultation with the doctor. The consequences after uncontrolled drug use in men can be very different. After all, a high level of testosterone also negatively affects the male body as a whole. The range of adverse effects after taking the drug is from cosmetic defects in the form of acne, baldness, edema, gynecomastia and to infertility associated with impaired gonadal function.
Alternative medicine
Treatment with folk remedies deserves special attention. In connection with the development of the pharmacological industry, we completely forgot about medicinal plants that can replace any tool. And to increase power in popular ways is quite real. It remains to be seen which herbs are beneficial for men, males or gender. Plants used include:
Tribulus terrestris
Interestingly, these herbs only work 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 testosterone overproduction in the body.
Ginseng
Products such as ginseng have been proven to have tonic properties and are able to restore energy balance, as evidenced by male or gender reviews.
Tribulus terrestris and Eleutherococcus
Plants activate cells responsible for growth hormone in a male's body. Thus, using only folk remedies, without using medication, you can effectively eliminate the disease and achieve a fairly high level of testosterone, the main male sex hormone, androgen. And all thanks to the fact that they contain bioflavonoids, essential oils and vitamins.