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How to increase testosterone levels in natural ways (tips for teens)
Testosterone is a hormone that is produced in the male genitals. During puberty of a boy (aged 9 to 14 years), the body begins to produce more of this hormone, which leads to the development of secondary sexual characteristics: the voice becomes lower, muscle mass increases, facial hair begins to grow, the Adam apple increases, and the like . In the body of some adolescents, these changes begin somewhat later than their peers. In most cases, the time of onset of puberty is due to genetic (hereditary) factors. However, there are other causes, such as malnutrition, physical injuries and some diseases that can delay the maturation of the boy's body. With the help of natural methods, you can stimulate the production of testosterone in the body of a teenager, and only in some cases you will need hormone therapy to stimulate sexual development and its completion. In the third part of this article you will find recommendations, when and what means will be useful for a teenager.
Attention: the information in this article is for informational purposes only. Before using any drugs and food supplements, consult your doctor.
Part 1
Stimulation of testosterone production
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Lose weight if you are overweight. A number of studies have found a correlation between overweight (in particular, obesity) and low testosterone levels in both adult men and adolescents. [1] In a study in which males with significant body weight were involved, it was found that weight loss often stimulates a natural increase in testosterone production.
In adolescence, to maintain a normal weight, it is necessary to limit the consumption of simple sugars (such as refined sugar and high fructose corn syrup). Try to exclude from the daily diet of sweet soda, donuts, cakes, pastries, butter biscuits, ice cream and other sweets. Occasionally, for example, at a festive table, you can pamper yourself with these delicacies.
Instead of harmful products, eat plenty of fresh vegetables and fruits, whole grains, fish and low-fat dairy products. Instead of sugary drinks, drink non-carbonated water and nonfat milk.
Make your favorite food more useful. If you like macaroni and cheese, take wholegrain macaroni and add a little squash sauce. When making pizza, take whole-grain flour dough, and use more vegetables and some low-fat cheese as a filling. Cook burgers and stews from turkey meat or chicken and discard beef.
Cardiovascular exercise is another important component of weight loss. If you walk in the evenings for 30 - 45 minutes, this will contribute to a significant weight loss, provided that you eat right. Swimming and cycling are also useful as cardiovascular workouts.
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Add intense short-term workouts. Daily walks help to reduce weight well, but intense sports training (such as football, swimming or weightlifting) directly stimulates testosterone production. However, the duration of the workout and its intensity are of key importance. It is proved that short-term intensive training (especially weightlifting) has a positive effect on testosterone levels, as well as prevent its decline in adolescents and middle-aged men. [2] Thus, try to keep your workouts short (no more than 30 minutes), very intense, but safe for health. Longer workouts (60 minutes and longer) with less intense exercise in some cases have the opposite effect and lead to a decrease in testosterone levels in men and adolescent boys.
Remember the general rule: the greater the increase in muscle mass stimulates the exercise, the more testosterone is produced in the body. Leg kicking and squats (with a load) are particularly effective exercises that help stimulate testosterone production, since large muscle groups are involved in such workouts.
Bench press and deadlift - exercises that also contribute to the production of testosterone.
In adolescence, skeletal and soft tissue growth and development continues, so intensive strength training can be performed only under the guidance of an experienced trainer.
3
Take care of a regular full sleep. Chronic lack of adequate sleep leads to a significant decrease in the amount of testosterone in both adult men and adolescents, which, in turn, slows down the development of muscles and provokes the accumulation of adipose tissue. Studies have found a direct correlation between the amount of sleep and testosterone levels in men in the morning. [3] In particular, in men, testosterone levels rise in the morning depending on the duration of a night’s sleep. Experts advise to sleep at least seven hours, and a teenager for a good rest is recommended to sleep nine hours.
Try not to use stimulants (caffeine, alcohol) at least eight hours before bedtime. Caffeine enhances brain activity and thus prevents a person from falling asleep. Alcohol does not allow the brain to plunge into a deep sleep.
Bear in mind that caffeine is found in cola, energy drinks, coffee, black tea and chocolate.
Create a calm, relaxing atmosphere in your bedroom and make sure it is dark. All this will help you fully sleep. Always turn off the computer and TV when you go to bed.
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Forget about prejudice against natural fats. Many people believe that fats bring only harm and should be completely excluded from the diet, especially in adolescents who are overweight. In fact, natural fats and cholesterol derived from animal products (meat, eggs and milk) are necessary for the production of sex hormones, in particular, testosterone. [4] If you include moderate amounts of saturated and unsaturated fats in your daily diet, this is unlikely to result in overweight. Excessive amounts of carbohydrates and artificial trans fats are the true culprits of obesity. Moreover, some studies show that a diet low in fat reduces testosterone levels in men, and also leads to other problems of growth and development of the body of adolescents. [5] Studies show that a diet in which less than 40% of the energy is extracted from fat leads to a decrease in testosterone levels. [6]
Here are a few examples of healthy foods that contain large amounts of monounsaturated (vegetable) fats: almonds, walnuts, natural peanut butter, avocados, and olive oil.
Useful products that contain saturated (having in its composition cholesterol) fats: lean red meat, seafood, egg yolk, cheese, coconut oil and dark chocolate with a high content of cocoa butter.
Do not forget that cholesterol is necessary for the body to synthesize testosterone. Therefore, you need to consult with your doctor and find out what level of cholesterol in the blood is normal for a teenager. During maturation, the body needs more cholesterol than the normal average rate.
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Reduce stress levels. Stress is a ubiquitous phenomenon in the modern world, especially among adolescents who daily face various forms of social pressure and expectations from others. A high level of stress leads to the release of stress hormone - cortisol, which normally resists the negative impact of stress on the physiology of the body. No one disputes the importance of the functions of cortisol, however, it should be noted that this hormone blocks the work of testosterone in the body and prevents its effects. This can cause very serious problems in the body of a teenager. [7] If you are the parents of a teenager, try to create for him a calm living space and reduce the level of stress. An adolescent needs from time to time to vent anger and other emotions. Physical activity, sports, or an exciting hobby are great for reducing stress.
If stress is so severe that you are not able to cope with it yourself, do not hesitate to contact a psychologist or psychotherapist for help. Some therapeutic techniques, such as cognitive-behavioral therapy, very effectively help to cope with stress, anxiety and depression.
Popular ways to reduce stress include also meditation , tai-chi , yoga and breathing exercises .
Part 2
Include certain nutrients in the diet.
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Eat enough zinc. Zinc is a chemical element necessary for many functions of the human body, including for the effective functioning of the immune system, bone strength and testosterone production. In fact, low zinc levels are in direct correlation with low testosterone levels in both adult men and adolescents. [8] In today's world, many men experience some zinc deficiency in the body, so there is a chance that your teenage son has a low zinc level (especially if he does not adhere to the principles of healthy eating). To find out for sure, you can consult a doctor and ask for an appropriate blood test. At the same time, try to prepare and serve to the family table dishes from zinc-rich foods: meat, fish, low-fat milk, hard cheeses, beans, as well as some types of nuts and seeds.
Studies have shown that consuming zinc supplements for six weeks leads to a significant increase in testosterone levels in a man’s body. [9]
The recommended intake of zinc for a teenager is 8 to 11 milligrams per day. [ten]
If you stick to vegetarian food, it will be difficult for you to get the right amount of zinc from food, so think about taking food supplements containing this element. You will have to consume 50% more daily intake of zinc. [eleven]
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Take care of getting enough vitamin D. This vitamin plays a very important role in the synthesis of testosterone. The important role of vitamin D is due to the fact that its action is more like the work of a steroid hormone than the effect of regular vitamin. In 2010, studies were conducted on the relationship between the level of vitamin D and testosterone levels in men. It was found that an increased level of this vitamin in the blood is accompanied by an elevated testosterone content. [12] Vitamin D is produced in human skin by intense solar radiation. However, now adolescents spend very little time outdoors, so in some countries, including the United States, vitamin D deficiency takes on the character of an epidemic. This problem is particularly acute for residents of the northern regions, because for many months a year the level of sunlight is too low for the skin to get enough vitamin D.
Vitamin D is found in only a few foods; Among the sources of this vitamin, mention should be made of fish oil, fatty fish, beef liver, egg yolk and dairy products enriched with vitamins.
If you want to take nutritional supplements with vitamin D, it is better to choose drugs containing form D3. It is believed that vitamin D3 is more effective and safe to take.
The recommended level of vitamin D in the blood ranges from 50 to 70 nanograms per milliliter (ng / ml). To determine the level of vitamin in the blood, the doctor will give you a referral for a blood test.
The recommended intake of vitamin D for a teenager is 600 IU / 15 micrograms per day. [13]
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Take supplements with D-aspartic acid (DAA). It is believed that this amino acid, which is contained in the glandular tissue, increases testosterone production and the effect of other hormones on the human body. Studies conducted in 2009 showed that in men who received daily 3120 mg of D-aspartic acid for 12 days, the level of testosterone increased by an average of 42%. [14] The results of the study suggest that DAA plays a key role in regulating the synthesis and release of testosterone in adults, so most likely this substance performs the same functions in the body of a teenager. Another form of aspartic acid is synthesized in the human body, and also found in many foods. As for D-aspartic acid, it is not so common in food.
Good sources of D-aspartic acid are corn grain protein, casein, vegetable cream and soy protein. Thus, it is almost impossible to get DAA from food products in sufficient quantities to affect testosterone levels.
It is important to note that the introduction of supplements with DAA in the diet has a positive effect on the synthesis of testosterone mainly in men leading a relatively sedentary lifestyle. In men engaged in active sports (for example, bodybuilding and weightlifting), taking D-aspartic acid often causes a significant decrease in testosterone production. [15]
If you are considering the introduction of this supplement in the diet of your teenage son to influence the level of testosterone, be sure to discuss this issue with your doctor. Do not neglect this advice, because today the effect of DAA on the human body is still not well understood.
Part 3
When can I use this or that advice?
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Change your diet and exercise if your state of health allows. If you lose weight, start eating healthy foods and go in for sports, this will not only help increase testosterone levels, but will also have a beneficial effect on your overall health. When it comes to small lifestyle changes, in most cases it is safe for adolescent health. With regard to fundamental changes, be sure to consult with your doctor and make sure that in your particular case, these measures will benefit, not harm.
If you are not involved in sports right now, your doctor will probably advise you to start with moderate-intensity cardiovascular exercises, for example, with hiking. [16] Continue moderate exercise until your body adapts to a new level of physical activity, and only then proceed to intensive training or strength training. [17]
When you go to intensive training or strength exercises, you need an instructor or coach to show you how to do the exercises correctly. This will reduce the risk of injury. [18]
Before you begin to engage in sports — even moderate workouts — you need to consult a doctor and find out if you have heart, lung diseases (including asthma), diabetes, kidney disease, or cancer. In addition, the doctor will be able to determine how your weight exceeds the age norm. [nineteen]
If you feel dizzy during exercise, you have difficulty breathing or severe pain, refrain from further exercise and consult with your doctor. [20]
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Take nutritional supplements with low levels of relevant substances. Low levels of zinc and vitamin D in the body often lead to low testosterone levels in adolescents, so increasing the amount of these substances in the diet or taking appropriate nutritional supplements will help increase testosterone levels. If the level of these substances in the body corresponds to the norm, you need to carefully weigh everything before you start taking dietary supplements.
It is much safer to get zinc and vitamin D from food than to take dietary supplements. In addition, the human body absorbs these substances much better when digesting food.
If you decide to take nutritional supplements, be sure to follow the recommended intake rates for the respective substances and find out how much zinc and vitamin D can be consumed without harm to the body.
The recommended daily rate of zinc for boys aged 9 to 13 years is 8 mg, for adolescents aged 14 to 18 years - 11 mg. The maximum allowable daily dose of zinc for boys 9 - 13 years old is 23 mg, for adolescents 14-18 years old - 34 mg. Exceeding these values can lead to poisoning. [21]
For vitamin D, the recommended intake is 600 IU / 15 micrograms per day. As for the overdose of this vitamin, then you can talk about it, if you consume more than 50,000 IU per day, because vitamin D is not toxic. However, for some diseases, an overdose of vitamin D may occur at much lower values. [22]
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Before using one or another natural way to increase testosterone, be sure to consult your doctor. Although most non-drug ways to increase testosterone are quite safe for teens, you still need to consult your doctor if you are worried about whether your testosterone level is age appropriate.
Keep in mind that puberty age and speed vary from person to person, so do not panic if you think your testosterone level is lower than your peers.
If you are worried about this, the doctor will give you a referral for a blood test and determine if the level of testosterone in your body is much lower than normal. Many doctors understand that a patient wants to solve a problem with natural remedies, and take this into account when they make a treatment plan. If the doctor comes to the conclusion that drug treatment (including prescription testosterone prescription drugs) will be more beneficial in your case, he will definitely tell you about it.
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Be wary of other methods of testosterone enhancement. A large number of herbal preparations are available, whose manufacturers promise to solve the problem of low testosterone. However, these tools can significantly harm the health, especially if they take a teenager. Take only those funds that are recommended by official medicine. If they do not help you, ask your doctor to recommend other methods.
Although preparations of D-aspartic acid are considered conditionally safe for adolescents, the studies performed are clearly not enough to fully evaluate the effect of this substance, especially in the body of a teenager. If you want to take such supplements, be sure to ask the doctor for advice.
Do not take testosterone and other steroid hormones without a doctor's prescription. In addition, herbal supplements that promise an increase in testosterone, for the most part, have not passed medical approbation, and their intake can only harm, especially to a teenager during puberty.
Tips
If there is reason to suspect that a teenager has delayed development and puberty, consult a doctor who will perform the necessary blood tests and prescribe appropriate testosterone and other hormone preparations.
A blood test is the only method to diagnose low testosterone levels or reduced activity of this hormone. [23]
Changes in the level of testosterone in the blood may occur as a side effect of taking certain medications. Consult a doctor about any medications that a teenager is taking.
Treatment with testosterone (in the form of injections, tablets, patches or gels) helps both adults and adolescents, but this treatment can only be carried out under the supervision of an experienced doctor. Hormonal drugs are used only for certain diseases. [24]
Warnings
Do not take testosterone supplements or other steroids (especially anabolic steroids), unless the doctor has diagnosed you and prescribed a treatment. Uncontrolled steroid supplementation can cause serious side effects and harm health.
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