Testosterone is the main hormone of the male body, which ensures sexual behavior and the formation of secondary sexual characteristics. However, for some reason, the endocrine system may malfunction, resulting in disturbance of the balance of biologically active substances in the body and symptoms of hormone deficiency. Therefore, everyone should know how to increase testosterone in men.
lack of signs
Before boosting your hormone production, you should consider the main signs of its deficiencies. Knowing them, you can suspect that you have a testosterone deficiency, seek qualified medical help promptly, and take the necessary steps to eliminate symptoms. Therefore, the main signs and consequences of hormonal deficiencies are:
- Decreased libido.
- During puberty - no secondary sexual characteristics.
- Violation of sperm formation.
- Metabolic processes slow down.
- Memory loss and difficulty concentrating.
- Fatigue quickly.
- irritability.
- depression.
- Muscle mass decreases.
- Increased adipose tissue deposition.
most common way
Based on the above, it is clear how important high testosterone is in the body of a male male or 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. Therefore, all methods and methods to increase the production of organic hormone bioactive substances, which are produced in special cells of the endocrine glands, enter the bloodstream, and bind to the receptors of the target cells, can be divided into two categories:
- Medical methods (i. e. the use of drugs).
- Non-drug or natural enhancement.
natural method
First, this group means a change in one's lifestyle. Therefore, you should consider your diet as well as your level of physical activity in detail. So, natural remedies are:
- Power correction.
- Weight normalization (the heavier the male, the lower the testosterone levels).
- Increase physical activity, exercise.
- Reject bad habits (alcohol converts testosterone molecules into female hormones - estrogen).
- Get enough sleep (8 hours or more).
- Sexual activity (regular sex increases hormones).
food
Dietary nutrition and products containing natural vitamins are known to be used as an add-on therapy for many ailments and for some conditions they are the main condition for recovery. Insufficient levels of testosterone are the main male sex hormone, an organic biologically active substance that is produced in specialized cells of the endocrine glands, enters the bloodstream, and binds to target cell receptors, and androgens are no exception. Therefore, it is important to know about products that increase testosterone in males or gender males. The diet should balance the content of the following ingredients:
- Minerals, especially zinc, selenium, calcium and magnesium (foods such as nuts, fish and seafood, pumpkin and sunflower seeds).
- Vitamins C, E, prevent the breakdown of testosterone molecules (found in citrus fruits, rose hips, blackcurrants, cranberries) and group B (grains, bran).
- Polyunsaturated fatty acids omega-3 and omega-6 (sea fish, fish oil).
- Fat and protein (hormones belong to the group of steroids, i. e. for its formation in the body, the intake of cholesterol is necessary, and protein as a building material is necessary).
The main thing in nutrition is the balance between energy expenditure and its consumption. Summarizing the above, you can make a list of products you need to increase testosterone in your body. In your diet, you need to add the following foods:
- Seafood, fish.
- Nuts, seeds.
- Egg.
- Vegetables (especially celery, broccoli, cauliflower, which contribute to the synthesis of male hormones, an organic bioactive substance produced by specialized cells in endocrine glands that enter the bloodstream, bind to target cell receptors and are cleared from the bodyEstrogen) .
- Fruits and berries that contain vitamins.
- Green vegetables (parsley, spinach contain androsterone).
- Kashgar.
- Spices (garlic, onion, turmeric neutralize the effects of estrogen from the external environment).
One more important point - don't forget the water. Drink at least 2 liters of pure, non-carbonated water every day. Contrary to the above, there are certain foods that can reduce high testosterone levels in men. These include:
- Sugar (up to 5-6 tablespoons per day allowed).
- Foods containing instant carbohydrates (white bread, pastries, pasta, fast food).
- Salt (the amount of salt affects hormones).
- Coffee, strong tea (caffeine destroys hormonal bioactive substances of organic nature, produced in special cells of the endocrine glands, enters the bloodstream, binds to target cell receptors).
- Products containing soybeans rich in phytoestrogens (plant-derived female hormones).
- Alcohol.
- smoked products.
Based on the information you receive, you can develop a balanced, acceptable diet for yourself. And such a properly selected product will undoubtedly have a beneficial effect on the body.
Physical exercise
Research and reviews show that moderate physical activity and exercise can improve levels. Level - A rectangular measuring instrument made of plastic, wood or metal with a transparent flask (eye) filled with liquid. Level meter (device) The level of testosterone in the body. To do this, just 40-60 minutes of training a few times a week is enough. It can be either strength exercises at home or classes in the gym. In the right way, exercise is a great way to maintain balance and hormones.
First, it is necessary to focus on weight-bearing exercise, which will support the hormones that provide high levels. Like weights, barbells. Note that exercises should aim to train large muscles. Reviews and numerous observations suggest that the best exercises for men are squats and deadlifts.
Barbell squat exercises:
- Spread your legs shoulder-width apart.
- Straighten your back and your chest should arch slightly forward.
- The barbell is at the level of the trapezius.
- Squat down so your thighs are parallel to the floor, keeping your heels on the floor.
- Slowly return to the starting position.
Deadlift practice tips:
- Stand 10cm away from the bar.
- Spread your legs shoulder-width apart.
- Bend over and grab the barbell.
- Slowly stand up straight and raise the barbell.
- Hold on top for a few seconds.
- Slowly lower the barbell.
Regular repetition of such exercises can increase the production of male hormones and eliminate the symptoms of hormone deficiency in the body. However, don't overdo it. In fact, overloading and exercising can have the opposite effect - most of the testosterone produced is the main male hormone, and the androgen goes to increase muscle mass.
medical method
Drugs are used for two purposes: to replace treatment of the main male hormone, or to stimulate its formation. In the first case, no hormones are produced, so no diet and load will help because the problem is the endocrine glands themselves. And in the second - the glands function, but the volume is insufficient, therefore, their stimulation from the outside is necessary. The hormones responsible for potency come in the following forms:
- Tablets and capsules.
- intramuscular injection solution.
- Transdermal patches, gels or creams.
Bodybuilders and athletes often use drugs to increase muscle mass. When used properly, their effectiveness is confirmed by numerous reviews. To protect yourself and prevent negative consequences, hormones are biologically active substances of organic nature, produced in special cells of the endocrine glands, enter the bloodstream, bind to receptors on target cells, and should only be taken after consulting a doctor. The consequences of uncontrolled use of this drug in men can be very varied. After all, high levels of testosterone can also have detrimental effects on the entire male body. Negative effects after taking remedies range from acne, baldness, edema, cosmetic defects such as gynecomastia to infertility associated with impaired gonadal function.
alternative medicine
Treatment with folk remedies deserves special attention. With the development of the pharmacological industry, we have completely forgotten the medicinal materials that can replace any means. Increasing effectiveness in a folk way is quite real. Still need to figure out which herbs work for men, men or genders. Plants used include:
Tribulus
Interestingly, these herbs are only effective in the absence of hormones, and when they reach normal hormone levels, they only slightly increase their production. Therefore, overproduction of testosterone in the body is impossible.
ginseng
Products such as ginseng have been shown to have tonic properties and restore energy balance, as evidenced by reviews by men of either gender.
Tribulus terrestris and Acanthopanax senticosus
Herbs activate cells responsible for increasing hormones in the body. Therefore, the use of home remedies alone, without the use of drugs, can effectively eliminate the disease and achieve high enough levels of testosterone, the main male hormone, androgen. This is thanks to the fact that they contain bioflavonoids, essential oils and vitamins.