Testosterone is the main hormone of the male body and provides the formation of sexual behavior and secondary sexual characteristics. However, for some reason, the endocrine system can malfunction, resulting in imbalance of biologically active substances in the body and the appearance of symptoms of hormonal deficiency. Therefore, everyone should know how to increase testosterone in men.
Symptoms of deficiency
Before increasing hormone production, you should consider the main symptoms of its deficiency. Knowing them, you can suspect testosterone deficiency, seek professional medical attention in a timely manner and take the necessary measures to eliminate the symptoms. Thus, the main symptoms and consequences of hormonal deficiency are:
- Decreased libido.
- During adolescence - the lack of secondary sexual characteristics.
- Disorders of sperm formation.
- Slowing down metabolic processes.
- Decreased memory, concentration.
- Rapid fatigue.
- Irritation.
- depressive disorders.
- Decreased muscle mass.
- Increased adipose tissue deposition.
The most common ways
Based on the above, the importance of high testosterone in the body of both men and women is clear. However, some deficiency symptoms 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. Thus, all the methods and ways to increase the production of biologically active substances of organic nature, produced in special cells of the endocrine glands, enter the bloodstream and bind to the receptors of target cells, can be divided into two major groups:
- Medical methods (ie the use of drugs).
- Non-medicinal or natural reinforcement.
natural methods
First of all, this group envisages a change in a person's lifestyle. Therefore, you should carefully consider your diet, as well as the level of physical activity. Thus, the natural remedy:
- Power correction.
- Normalization of body weight (the more a person weighs, the lower the amount of testosterone).
- Increased physical activity, sports.
- Give up bad habits (alcohol converts testosterone molecules into the female hormone estrogen).
- Full sleep (8 hours or more).
- Sexual activity (regular sex increases the hormone).
Food
It is known that dietary foods and products containing natural vitamins are used as adjunctive therapy for many diseases and are a prerequisite for recovery for some pathologies. Insufficient levels of testosterone are the main male sex hormone, an organic and biologically active substance that is produced in special cells of the endocrine glands, enters the bloodstream, binds to target cell receptors, androgens. Therefore, it is important to know the products that increase testosterone in men or men. 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 and E, which prevent the breakdown of testosterone molecules (found in citrus fruits, hips, currants, cornel) and B group (grains, bran).
- Polyunsaturated fatty acids omega-3 and omega-6 (sea fish, fish oil).
- Fats and proteins (the hormone belongs to the group of steroids, ie cholesterol is needed for its formation in the body, and proteins are needed 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. You should add the following foods to your diet:
- Seafood, fish.
- Hazelnuts, seeds.
- eggs.
- Vegetables (especially celery, broccoli, cauliflower, organic biologically active substances produced in specialized cells of the endocrine glands, which help the synthesis of male hormones, enter the bloodstream, bind to target cell receptors and eliminate estrogen from the body).
- Fruits and berries with vitamins.
- Greens (parsley, spinach contain androsterone).
- Kashi.
- Spices (garlic, onion, turmeric are able to neutralize the effects of estrogen from the environment).
And one more important point - do not forget about water. Drink at least 2 liters of purified still water a day. In contrast to the above, men have foods that lower high testosterone levels. These include:
- Sugar (up to 5-6 tablespoons per day is allowed).
- Foods that contain instant carbohydrates (white bread, pasta, pasta, fast food).
- Salt (the amount of salt affects the hormone).
- Coffee, strong tea (caffeine, produced in special cells of the endocrine glands, enters the bloodstream, binds to target cell receptors, destroys the biologically active substances of organic nature and).
- Soy products rich in phytoestrogens (female hormone of plant origin).
- Alcohol.
- Foggy products.
Based on the information received, you can prepare a balanced, acceptable diet for yourself. And such properly selected products will undoubtedly have a beneficial effect on the body.
Physical training
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 tubes (eyes) filled with liquid Level meter (device) The level of testosterone in the body. It is enough to train only 40-60 minutes once or twice a week. You can have strength training 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 pay attention to weight-bearing exercises that will support the hormone and provide high levels. For example, lift weights, barbells. Remember that exercises should focus on training large muscles. Observations and numerous observations show that the best exercises for men are squats and deadlifts.
Barbell Squat Training Technique:
- The legs are shoulder-width apart.
- Straighten your back, chest should be slightly bent forward.
- The bar is located at the level of the trapezius muscles.
- Squat down so that your thighs are parallel to the ground, keeping your heels on the ground.
- Slowly return to starting position.
Deadlift Training Techniques:
- Stand 10 cm away from the bar.
- The legs are shoulder-width apart.
- Bend over and hold the barbell.
- Lift the barbell and slowly straighten it.
- Hold above for a few seconds.
- Release the rod slowly.
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, exercise with excessive loads will lead to the opposite result - 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 or stimulates the formation of the main male hormone. In the first case, the hormone is not produced, so no diet and load will not help, because the problem is in the endocrine glands themselves. In the second - the glands work, but in insufficient volume, so they need external stimulation. 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 properly, is confirmed by numerous reviews. To protect yourself and prevent negative consequences, hormones are organic biologically active substances that are produced in special cells of the endocrine glands, enter the bloodstream, bind to target cell receptors and should be taken only after consulting a doctor. In men, the results can be very different after uncontrolled use of the drug. After all, high testosterone levels also have a negative effect on the body of men as a whole. After taking the treatment, the range of adverse effects ranges from acne, baldness, edema, gynecomastia in the form of cosmetic defects and infertility associated with disorders of the sex glands.
Alternative medicine
Treatment with folk remedies deserves special attention. Due to the development of the pharmaceutical industry, we have completely forgotten about herbs that can replace any remedy. It is very realistic to increase the potential through folk methods. It remains to be seen which herbs are beneficial for men, men or genders. The plants used include:
Tribulus terrestris
Interestingly, these herbs are only affected by hormone deficiency, and when normal hormonal levels are reached, they only increase its production slightly. As a result, there is no possibility of hyperproduction of testosterone in the body.
ginseng
Products such as ginseng have been shown to have tonic properties and are able to restore energy balance, as evidenced by the reviews of men or men of the opposite sex.
Tribulus terrestris and Eleutherococcus
Herbs activate the cells in the male body that are responsible for increasing hormones. Thus, using only folk remedies, without the use of drugs, you can effectively eliminate the disease and achieve a fairly high level of testosterone, which is the main male sex hormone androgen. And all because it contains bioflavonoids, essential oils and vitamins.