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How to increase testosterone in men in natural ways
Testosterone is one of the most important hormones produced by the endocrine system. It can be found in both sexes, but especially in men. And for them it is important first. It is this hormone that is responsible for those properties of a man’s body that make him different from women in biological terms. And so for men it is extremely important to maintain a sufficiently high level of this hormone. But, nevertheless, sometimes in the functioning of the endocrine system failures occur, and the level of the hormone decreases. Is it possible to prevent this phenomenon?
Testosterone Rates
In men, testosterone is synthesized in the gonads - the testicles (testicles), as well as in the adrenal cortex. By chemical structure, the substance belongs to the class of steroids. The pituitary and hypothalamus are also involved in the hormone synthesis process, which secrete enzymes that command the endocrine system to begin the synthesis of the hormone.
For the most part, testosterone in the body is associated with various proteins. Free testosterone accounts for approximately 2% of the total hormone. Testosterone in young men aged 18–20 years reaches a maximum concentration. Then the hormone level begins to decrease. From about 35 years old, testosterone levels fall by 1-2% per year. Reducing the amount of hormone in the blood of men with age is a natural process. However, a situation is often encountered when a low level of the hormone occurs in men of young and middle age. This situation, of course, is not normal and requires treatment.
The rate of testosterone in the blood of men for different ages
Age years norm, nmol / l
0-1 0, 42-0.72
1-7 0.1-1.12
7-13 0.1-2.37
13-18 0.98-38.5
18-50 8.64-29
over 50 6.68-25.7
What is testosterone for a man
Testosterone is responsible for the formation of the male body. This process begins in infancy, continues in childhood and adolescence, and ends in adulthood. However, the role of testosterone is not only in the formation of reproductive organs and external sexual characteristics. Testosterone plays a significant role in metabolism, in maintaining human health. With his participation is the process of spermatogenesis. Testosterone is responsible for the formation of the muscular and skeletal system, for the regulation of body weight. Testosterone is also responsible for many mental processes. For example, testosterone levels the effects of the stress hormone cortisol. Due to the effect of the hormone, the man feels the joy of life and optimism.
Symptoms of Low Testosterone
In men with low testosterone, there are a number of symptoms that they often do not associate with this cause. It:
depression , loss of interest in the world,
decreased libido or impotence,
obesity,
feminization - loss of body hair, gynecomastia,
reduced muscle mass
memory impairment, distraction.
Causes of Testosterone Reduction
The level of the hormone can decrease for various reasons. But, as a rule, they are divided into primary, caused by diseases of the organs of the endocrine system, and secondary, caused by external factors and factors associated with the lifestyle of a person.
What factors can lead to a decrease in hormone levels? It:
sedentary lifestyle,
poor nutrition,
excess weight,
unbalanced sex life
bad habits,
stresses
lack of sleep,
drug treatment,
exposure to harmful substances from the environment.
Sedentary lifestyle
It is well known that movement is life. This rule applies to all people, but especially to men. Nature arranged the male body so that it was convenient to constantly engage in various physical exercises. Previously, men were engaged in hunting, farming, cattle breeding and fighting. All these activities required high stamina and physical activity, which were maintained at the proper level due to the high level of testosterone. Now, most men are engaged in sedentary work, which does not require high levels of the hormone.
Of course, there is no need to return to the habits of the ancestors to raise the level of the hormone, however, it is useful to remember that in order to maintain an optimal male form, it is necessary to exercise regularly. It has long been established that intense physical exercise contributes to the production of testosterone in the blood of men. This is a natural reaction of the body, because without this hormone, an increase in muscle mass is impossible.
Malnutrition
Not all products that we consume contribute to maintaining a sufficient level of testosterone. Food should contain the necessary amount of trace elements, vitamins, proteins, fats and carbohydrates, from both animal and plant sources. Both overeating and insufficient, irregular nutrition lead to the fact that testosterone is reduced.
Excess weight
The extra pounds of a man is not just a defect in appearance, spoiling the typical look of a cool macho. In fact, the cells of adipose tissue are factories for the production of an antagonist of testosterone - estrogen. In addition, in body fat, testosterone can also be destroyed and converted to estrogen.
Irregular sex life
Regular sex also contributes to testosterone production, especially in adulthood. However, it should not be too frequent (no more than 2-3 times a week), since in this case the opposite effect will be observed - the level of the hormone will decrease.
Alcohol
A popular stereotype associates masculinity with the propensity to consume large quantities of alcoholic beverages. And it is in vain. Alcohol has been found to negatively affect the brain centers responsible for the formation of the male hormone, which results in the body's reverse process - the conversion of testosterone into estrogen.
Surely, beer lovers here can indulgently smile - after all, their favorite drink contains relatively little alcohol, and for this reason, it would seem, should not seriously affect the level of testosterone. But this is absolutely not the case. Beer contains a large amount of plant estrogen. Thus, beer is an even bigger enemy of the male hormone than strong drinks.
Stress
During stress, the body produces a special hormone - cortisol. This hormone does not directly affect the amount of testosterone. However, cortisol can block testosterone receptors, making testosterone useless. Thus, in men exposed to stress, the same symptoms are observed as in men with a lack of testosterone.
Lack of sleep
Most men are familiar with the feeling of spontaneous morning erection. This phenomenon is largely due to the fact that in the morning there is the highest level of testosterone. Most of this hormone is produced at night, during sleep, and deep, and not superficial.
Diseases
Many somatic diseases can cause a decrease in testosterone. This is especially true of diseases affecting the androgynous system, for example, prostatitis. But they can affect hormone levels and diseases such as diabetes, hypertension, lipid metabolism disorders, and leukocytosis.
Drug treatment
Testosterone is often reduced by medication. These include carbamazepine, veroshpiron, tetracycline, magnesium sulfate, glucocorticosteroids. As a rule, a decrease occurs only with prolonged use of drugs, and after cessation of their administration, the hormone level returns to normal.
Environmental pollution
Modern civilization poisons our body with many chemicals that negatively affect testosterone levels. Especially a lot of similar substances in the exhaust gases of cars. Studies show that gas station workers have a reduced hormone level. But household chemicals are also not deprived of substances harmful to the male hormone. In particular, these include bisphenols contained in many personal care products and detergents - shampoos, lotions, liquid soaps, etc., as well as in plastic utensils.
How to increase testosterone in men?
If you do not know how to increase the level of this hormone, you can consult a doctor for advice. However, before you begin treatment, you should understand the origins of the situation. A decrease in the level of the hormone can be caused by various reasons, and therefore an increase in testosterone in men depends on many factors. Of course, there are hormones that contain testosterone. However, they are recommended to be taken only in exceptional cases, for example, in cases of pathologies of the endocrine organs, since they will not replace the hormone produced in a natural way.
So how do testosterone increase in natural ways?
Do sport
Men who regularly play sports, as a rule, have no problems with testosterone. Most of all, exercises aimed at the development of various muscle groups of the body, for example, on power trainers, are suitable for this purpose. Classes should be quite intensive, but not particularly long. The main thing here is not to overdo it, because otherwise the body will perceive the exercises as stress, and thus cortisol will be produced. To increase the production of testosterone, enough to do about an hour a day, and not every day, but 2-3 times a week.
Improve nutrition
To increase testosterone, you should streamline food, do not overeat, eat 3-4 times a day and no later than 3 hours before bedtime.
Observing a reasonable balance between proteins, carbohydrates and fats is what increases the level of the hormone. In addition, there are certain substances that directly stimulate the production of testosterone by the body.
Cholesterol
Most of the testosterone is produced in the body from cholesterol. Therefore, in the diet should include foods that contain it in large quantities:
a fish,
meat,
liver,
eggs,
caviar,
whole milk.
Of course, here it is necessary to comply with the measure, since food rich in "bad" cholesterol can lead to problems with the cardiovascular system.
Zinc
Zinc will help increase the level of the hormone in the body. This trace element is directly related to the production of testosterone. A lot of it in seafood, fish, nuts, seeds - sunflower and pumpkin, cheeses, some vegetables.
Other nutritional tips
What else can raise the level of the hormone? It is also recommended to include foods containing selenium, vitamins C and B, the essential amino acid arginine (meat, eggs, peas, sesame, almonds, cottage cheese, peanuts, milk) and cruciferous plants such as cabbage, broccoli, etc. . Simple water plays a significant role. You must drink plenty of clean water (at least 2 liters per day).
In addition to alcohol, coffee consumption should be reduced. As established, a single cup of coffee helps burn the male hormone in the body. True, this effect does not last long, but regular use of coffee can lead to the fact that the level of testerone is significantly reduced.
Another product that is harmful for maintaining a high level of the hormone is soy. Studies show that soy contains a lot of plant estrogen.
Exposure to harmful chemicals
To increase testosterone, you should also minimize the effects on the body of harmful substances contained in the urban air. To do this, spend more time outside the city, in nature. When traveling by car and standing in traffic jams should completely close the window. It is also recommended to abandon the use of household personal care products containing bisphenol - lotions, shampoos, etc. For washing, you can use regular toilet soap. Even toothpastes contain bisphenol, so for brushing your teeth you should take the minimum amount of paste - no more than a pea.
Sleep
To increase testosterone, you need a lot of sleep, because the level of the hormone in the body affects the full sleep. It is recommended to sleep at least 7 hours a day, and preferably 8-9 hours. It is important to bear in mind that sleep must be deep, not superficial.
Regular sex life
The level of the male hormone is negatively affected by both abstinence from sexual activity and too frequent sex. Also note that the release of the hormone contributes to a simple communication with the fair sex, as well as viewing men's magazines and candid videos.
A tan
To increase testosterone, you also need a lot of tan. During exposure to the sun, vitamin D is produced in the body, which has a beneficial effect on hormone production. This factor also should not be discounted.
Drugs that increase testosterone
However, natural methods require a lot of effort and time. If you do not know how to quickly raise the level of the hormone, then you can resort to using drugs. Now in pharmacies you can buy a lot of drugs to increase testosterone. These are dietary supplements and hormonal drugs that should be taken as prescribed by a doctor. Drugs for testosterone in the pharmacy are usually prescription.
The main drugs designed to increase the level of the hormone:
testosterone propionate (injection),
testosterone undecanoate (tablets),
proviron,
stimulants of hormone production (Cyclo-Bolan, Parity, Vitrix, Enimal Test).
Do not confuse pills to increase testosterone levels and means to increase potency. The former do not directly affect the potency, although they may indirectly have a positive effect on it. The principle of the second, as a rule, is not associated with an increase in the level of the male hormone.
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