Testosterone is the main hormone in the male body responsible for the formation of sexual behavior and secondary sex characteristics. However, for certain reasons, 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. Therefore, everyone should know how to increase testosterone in men.
deficiency symptoms
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, timely seek qualified medical help 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.
- Rapid fatigue.
- Irritability.
- depressive disorders.
- decrease in muscle mass.
- Increased deposition of adipose tissue.
The most common ways
Based on the above, the importance of high levels of testosterone in the body of men becomes clear. male person or male gender male person or male gender. 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. All methods and ways of increasing the production of the hormone biologically active substances of an organic nature, which are produced in specialized cells of the endocrine glands, enter the bloodstream and bind to the receptors of target cells, can be divided into two large groups:
- Medicinal methods (ie the use of drugs).
- Non-drug or natural enhancement.
natural methods
First of all, this group implies a change in a man's lifestyle. Therefore, you should carefully consider your diet, as well as the level of physical activity. So, the natural remedy is:
- performance correction.
- Normalization of body weight (the higher a man's weight, the lower the testosterone level).
- Increased physical activity, sports.
- Giving up bad habits (alcohol converts testosterone molecules into the female hormone estrogen).
- Full sleep (8 or more hours).
- Sexual activity (regular sex increases the hormone).
meal
It is known that dietary nutrition and products containing natural vitamins are used as additional therapy for many diseases and for some pathologies are a main condition for recovery. And insufficient level of testosterone is the main male sex hormone, biologically active substances of organic nature, produced in specialized cells of the endocrine glands, enter the bloodstream and bind to target cell receptors, androgen is no exception. Accordingly, it is important to know the products that increase testosterone in men of a masculine or gender. 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, rosehips, currants, 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, that is, its formation in the body requires the ingestion of cholesterol, and proteins are necessary as a building material).
The main thing in nutrition is the balance between the energy consumed and its consumption. In summary, you can make a list of products that are needed to increase the level of testosterone in the body. In your diet you need to add foods like:
- seafood, fish.
- nuts, seeds.
- eggs.
- Vegetables (especially celery, broccoli, cauliflower, which support 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) .
- Fruits and berries with vitamins.
- Greens (parsley, spinach contain androsterone).
- kashi
- Spices (garlic, onion, turmeric can neutralize the effects of estrogen from the external environment).
And one more 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, there are foods that lower high testosterone levels in men. These include:
- Sugar (allow up to 5-6 tablespoons per day).
- Foods with instant carbohydrates (white bread, pastries, pasta, fast food).
- Salt (the amount of salt affects the hormone).
- Coffee, strong tea (caffeine destroys the hormone biologically active substances of organic nature, which are produced in specialized cells of the endocrine glands, enter the bloodstream, bind to target cell receptors and).
- Products containing soy, which is rich in phytoestrogens (a plant-derived female hormone).
- Alcohol.
- smoked products.
Using the information received, you can make a balanced, acceptable diet for yourself. And such properly selected products undoubtedly have a beneficial effect on the body.
Physical activity
Studies and reviews show that moderate physical activity and exercise can increase testosterone levels Level - a rectangular measuring instrument made of plastic, wood or metal with clear bottles (eyes) filled with liquidTo do this, it is enough to train for just 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, exercise is a great way to maintain balance and hormone production.
First of all, it is necessary to focus on weight exercises that 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 Squats Exercise Technique:
- Legs shoulder width apart.
- Back straight, chest should be slightly arched forward.
- The bar is at the level of the trapezius muscles.
- Squat down so your thighs are parallel to the floor and keep your heels on the floor.
- Slowly return to the starting position.
Deadlift Exercise Technique:
- Stand at a distance of 10 cm from the bar.
- Legs shoulder width apart.
- Bend down, grab the barbell.
- Slowly straighten up and raise the barbell.
- Hold 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 get rid of the symptoms of its deficiency in the body. However, don't overdo it. In fact, with excessive loads, exercises have the opposite consequences - most of the testosterone produced is the main male sex hormone, androgen is used to build muscle mass.
medical method
Drugs are used for two purposes: therapy, replacing the main male hormone or stimulating its formation. In the first case, the hormone is not produced, so diets and loads will not help, since the problem lies in the endocrine glands themselves. And in the second case, the glands work, but in insufficient volume, so their external stimulation 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.
Drugs are often used by bodybuilders and athletes to increase muscle mass. Its effectiveness when used correctly is confirmed by numerous test reports. To protect yourself and prevent negative consequences, the hormone is biologically active substances of an organic nature, which are produced in specialized cells of the endocrine glands, enter the bloodstream, bind to target cell receptors and are taken only after consulting a doctorshould. The consequences of uncontrolled intake of the drug in men can be very diverse. After all, high testosterone levels also have a negative effect on the entire male body. The range of negative effects after taking the drug ranges from cosmetic defects in the form of acne, hair loss, edema, gynecomastia to infertility associated with dysfunction of the gonads.
alternative medicine
Treatment with folk remedies deserves special attention. In connection with the development of the pharmacological industry, we completely forgot about medicinal herbs that can replace any means. And boosting potency in a folksy way is pretty real. It remains to find out which herbs are useful for men, men or sex. Plants used include:
Tribulus terrestrial
Interestingly, these herbs only work when there is a hormone deficiency, and when they achieve 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 like ginseng have been shown to have restorative properties and are capable of restoring energy balance, as evidenced by male or gender reviews.
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.