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 you raise 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 hormonal deficiency are:
- Decreased libido.
- During puberty - the absence of secondary sexual characteristics.
- Violation of the formation of sperm.
- Slowdown of metabolic processes.
- Decreased memory, concentration.
- Fast fatiguability.
- 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 high testosterone in the body of men male person or gender male person or gender. However, some deficiency symptoms are not specific and may 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 methods and ways to increase the production of the hormone 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, can be divided into two large groups:
- Medical methods (that is, using drugs).
- Non-drug or natural enhancement.
Natural Methods
First of all, this group implies a modification of the lifestyle of a man. Therefore, you should consider in detail your diet, as well as the level of physical activity. So, the natural remedy is:
- Power correction.
- Normalization of body weight (the greater the weight of a man, the lower the testosterone content).
- Increased physical activity, sports.
- Refusal 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 nutrition and products containing natural vitamins are used as an additional therapy for many diseases, and for some pathologies they are 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, entering the bloodstream, binding to target cell receptors, androgen is no exception. Accordingly, 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 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, 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, for its formation in the body, the intake of cholesterol is necessary, and proteins are necessary 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 needed to increase testosterone in the body. Add foods such as:
- Seafood, fish.
- Nuts, seeds.
- Eggs.
- Vegetables (especially celery, broccoli, cauliflower, which help 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 containing vitamins.
- Greens (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. 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 the hormone biologically active 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, acceptable diet for yourself. And such properly selected products will undoubtedly have a beneficial effect on the body.
Physical exercise
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 flasks (eyes) filled with liquid. Level gauge (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, lift weights, barbell. Please note that 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 arched forward.
- The bar is located at the level of the trapezius muscles.
- Squat down so that your thighs are parallel to the floor, keeping 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 over, grab the barbell.
- Slowly straighten up, lifting the barbell.
- Hold at 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 eliminate the symptoms of its deficiency in the body. However, don't overdo it. Indeed, with excessive loads, exercises will bring the opposite consequences - most of the testosterone produced is the main male sex hormone, androgen 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 diets and loads will help, since the problem is in the endocrine glands themselves. And in the second - the glands function, but in insufficient volume, therefore, their stimulation from the outside 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.
Medications are often used by bodybuilders and athletes to increase muscle mass. Their effectiveness, when used correctly, is confirmed by numerous reviews. To protect yourself and prevent negative consequences, the hormone is biologically active substances of an organic nature, produced in specialized cells of the endocrine glands, entering the bloodstream, binding to target cell receptors and should be taken only after consulting a doctor. The consequences after uncontrolled use of the drug in men can be very diverse. After all, a high level of testosterone also adversely affects the body of men as a whole. The range of negative effects after taking the remedy is from cosmetic defects in the form of acne, baldness, edema, gynecomastia and to infertility associated with impaired functioning 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 to raise potency in folk ways is quite real. It remains to figure out which herbs are useful for men, male or gender. Plants used include:
Tribulus terrestris
It is interesting that these herbs have an effect only with a lack 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 hyperproduction of testosterone 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 the reviews of men of a male or gender.
Tribulus terrestris and Eleutherococcus
Herbs activate the cells responsible for increasing the hormone in the body of a man. Thus, using folk remedies alone, without using drugs, you can effectively eliminate 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.