Testosterone is the main male hormone that ensures the formation of sexual behavior and secondary sexual characteristics. However, for certain reasons, the endocrine system can fail, resulting in a disturbance in the balance of biologically active substances in the body and the appearance of hormone deficiency symptoms. So everyone should know how to increase testosterone in men.
Signs of deficiency
Before increasing hormone production, you should consider the main signs of a hormone deficiency. Knowing them, you can suspect a lack of testosterone yourself, seek professional medical help promptly and take necessary measures to eliminate the symptoms. So, the main signs and consequences of a hormone deficiency are:
- Reduced sex drive.
- During puberty - the absence of secondary sexual characteristics.
- Violation of spermatogenesis.
- Slows down metabolism.
- Memory loss, ability to concentrate.
- Fast fat.
- Irritability.
- depressive disorder.
- Reduced muscle mass.
- Increased deposition of adipose tissue.
The most popular ways
Based on the above, it can be clearly seen the importance of high testosterone in the male male or male male body. However, some deficiency symptoms are not specific and can be seen in many other medical 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. Therefore, all the methods and ways to increase the production of bioactive hormones of an organic nature, produced in specialized cells of the endocrine glands, enter the bloodstream, bind to the receptors of the cells. target cells, can be divided into two large groups:
- The medical approach (ie the use of drugs).
- Non-drug or natural enhancement.
natural method
First of all, this group implies changing a man's lifestyle. Therefore, you should consider your diet in detail, as well as your level of physical activity. So the natural remedy is:
- Power correction.
- Normalization of body weight (the greater a man's weight, the lower the testosterone level).
- Increase physical activity and sports.
- Refuse bad habits (alcohol converts testosterone molecules into the female hormone - estrogen).
- Get enough sleep (8 hours or more).
- Sexual activity (regular sex increases hormones).
Dish
It is well known that dietary nutrition and products containing natural vitamins are used as a complementary therapy for many diseases, and for some pathologies they are the main 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, enter the bloodstream, bind to the receptors oftarget cells, androgens are no exception. Accordingly, it is important to know the products that increase testosterone in men of a man or gender. The diet should be balanced in terms of the following ingredients:
- Minerals, especially zinc, selenium, calcium and magnesium (foods like nuts, fish and seafood, pumpkin and sunflower seeds).
- Vitamins C, E, prevent the breakdown of testosterone molecules (found in citrus fruits, rose hips, grapes, cranberries) and group B (cereals, bran).
- Omega-3 and omega-6 polyunsaturated fatty acids (sea fish, fish oil).
- Fats and proteins (hormones belong to the steroid group, i. e. , for its formation in the body, cholesterol absorption is necessary, and protein is needed as a building material).
The main thing in nutrition is the balance between the energy consumed and its consumption. Combining the above, you can make a list of necessary products to increase testosterone in the body. In your diet, you need to include foods such as:
- Seafood, fish.
- Nuts seeds.
- Egg.
- Vegetables (especially celery, broccoli, cauliflower, help synthesize male hormones, biologically active substances of an organic nature, produced in specialized cells of the endocrine glands. , enters the bloodstream, binds to target cell receptors, and removes estrogen from the body).
- Fruits and berries contain vitamins.
- Green vegetables (parsley, spinach contain androsterone).
- Kashi.
- Spices (garlic, onion, turmeric) have the ability to neutralize the effects of estrogen coming from the outside environment.
And one more important point - do not forget about the country. You need to drink at least 2 liters of filtered, non-carbonated water every day. Contrary to the above, there are foods that lower high testosterone levels in men. Including:
- Sugar (allow up to 5-6 tablespoons per day).
- Foods containing instant carbohydrates (white bread, cakes, pasta, fast food).
- Salt (the amount of salt affects hormones).
- Strong coffee, tea (caffeine destroys biologically active hormone substances of an organic nature, produced in specialized cells of the endocrine glands, enters the bloodstream, attaches to the receptors of target cells and).
- Products containing soy, which are rich in phytoestrogens (a plant-based female hormone).
- Wine.
- Smoked products.
With the information received, you can make an acceptable and balanced diet for yourself. And such properly selected products will certainly have a beneficial effect on the body.
Do exercise
Studies and reviews show that moderate physical activity and sports can increase levels. To do this, just 40-60 minutes of exercise a few times a week should suffice. It can be both strength exercises at home and classes in the gym. With the right approach, sports are a great way to maintain balance and hormone production.
First of all, it is necessary to focus on weight-bearing exercises, it will support hormones, bring high performance. For example, lifting weights, barbells. 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.
Techniques of the Barbell Squat exercise:
- Feet shoulder width.
- Straighten your back, chest slightly forward.
- The bar is horizontal with the trapezius muscle.
- Squat down so that your thighs are parallel to the floor, keeping your heels on the floor.
- Slowly return to the starting position.
Deadlift technique:
- Stand a distance of 10 cm from the bar.
- Feet shoulder width.
- Bend down, grab the barbell.
- Slowly straighten your body, lifting the barbell.
- Hold at the top for a few seconds.
- Slowly drop the bar down.
Regularly repeating such exercises, you can increase the production of male hormones and eliminate the symptoms of hormone deficiency in the body. However, don't overdo it. Indeed, with an excessive load, the exercises will have the opposite effect - most of the testosterone produced is the main male sex hormone, androgens go to build muscle mass.
Medical method
The drug is used for two purposes: to replace the main male hormone, or to stimulate its formation. In the first case, hormones are not produced, so no diet and energy intake will help, as the problem lies with the endocrine glands themselves. And in the second - the glands are active, but not in sufficient 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.
- Patches, gels or creams penetrate the skin.
The drug is commonly used by bodybuilders and athletes to increase muscle mass. Their effectiveness, when used correctly, is confirmed by numerous reviews. In order to protect themselves and prevent negative consequences, hormones are biologically active substances of an organic nature, produced in specialized cells of the endocrine glands, enter the bloodstream, bind totarget cell receptors and should be used only after consulting a physician. The consequences of uncontrolled drug use in men can be very diverse. After all, high testosterone levels also adversely affect the male body in general. The range of negative effects after taking the remedy is from cosmetic defects in the form of acne, baldness, edema, gynecomastia, and infertility related to impaired gonadal function. .
Alternative medicine dose
Treatment with folk remedies deserves special attention. With the development of pharmacology, we have completely forgotten that medicinal herbs can replace any means. And to increase potency in a folk way is quite practical. It remains to be found out which herbs are useful for men, men or gender. Plants used include:
Tribulus terrestris
Interestingly, these herbs only work when there is a hormone deficiency, and when a normal hormone level is reached, they only increase its production slightly. Therefore, it is not possible to increase the production of testosterone in the body.
Ginseng
Products like ginseng have been shown to have tonic properties and have the ability to restore energy balance, as evidenced by male or gender reviews.
Tribulus terrestris and Eleutherococcus
The herb activates the cells responsible for increasing hormones in a man's body. Thus, using only folk remedies, without the use of drugs, you can effectively eliminate the disease and achieve a sufficient level of testosterone, male sex hormones, androgens. And all thanks to the fact that they contain bioflavonoids, essential oils and vitamins.