Testosterone is one of the most important hormones produced by the endocrine system. It can be found in both sexes, but it is especially abundant in men. And for them it is important in the first place. It is this hormone that is responsible for those properties of the body of a man that make him biologically different from women. And therefore, it is extremely important for a man to maintain a sufficiently high level of this hormone. But, nevertheless, sometimes malfunctions occur in the functioning of the endocrine system, and the level of the hormone decreases. Can this phenomenon be prevented?
In men, testosterone is synthesized in the gonads - the testicles (testicles), as well as in the adrenal cortex. According to the chemical structure, the substance belongs to the class of steroids. The pituitary and hypothalamus are also involved in the process of hormone synthesis, which secrete enzymes that command the endocrine system to begin hormone synthesis.
For the most part, testosterone in the body is associated with various proteins. Free testosterone makes up approximately 2% of the total hormone. Testosterone in young men aged 18-20 reaches its maximum concentration. Then the hormone levels begin to decline. From around age 35, testosterone levels drop by 1-2% per year. A decrease in the amount of the hormone in the blood in men with age is a natural process. However, it is not uncommon for a situation where a low level of the hormone occurs in young and middle-aged men. This situation, of course, is not normal and requires treatment.
The norm of testosterone in the blood in men for different ages
Testosterone is responsible for shaping the body male type. This process begins in infancy, continues through 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 its participation, the process of spermatogenesis is carried out. 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 counteracts the effects of the stress hormone cortisol. Due to the effect of the hormone, a man feels the joy of life and optimism.
Men with low testosterone have a number of symptoms that are often not associated with this cause. It:
Hormone levels can decrease for various reasons. But, as a rule, they are divided into primary, caused by diseases of the endocrine system, and secondary, caused external factors and lifestyle factors.
What factors can lead to a decrease in hormone levels? It:
It is well known that movement is life. This rule is true for all people, but especially for men. Nature arranged the male body so that it was convenient for him to constantly engage in various physical exercises. Previously, men were engaged in hunting, farming, cattle breeding and fought. All these activities required a lot of endurance and physical activity, which were maintained at the proper level due to high testosterone levels. Now, most men are engaged in sedentary work that does not require high level hormone.
Of course, there is no need to return to the habits of the ancestors in order to raise the level of the hormone, however, it is useful to remember that in order to maintain an optimal male form, regular exercise is necessary. It has long been established that intensive physical exercises contribute to the production of testosterone in the blood in men. This is a natural reaction of the body, since without this hormone, muscle growth is impossible.
Not all foods that we consume contribute to maintaining sufficient testosterone levels. Food should contain the required amount of trace elements, vitamins, proteins, fats and carbohydrates, both from animal and vegetable sources. Both overeating and insufficient, irregular nutrition lead to the fact that testosterone is reduced.
Extra pounds in a man is not just a defect in appearance that spoils the typical look of a tough macho. In fact, adipose tissue cells are factories for the production of the testosterone antagonist estrogen. In addition, in body fat, testosterone can also be destroyed and converted into estrogen.
Regular sex also contributes to the production of testosterone, especially in adulthood. However, it should not be too frequent (no more than 2-3 times a week), because in this case the opposite effect will be observed - the hormone level will decrease.
A popular stereotype associates masculinity with the propensity to consume alcoholic beverages in large quantities. And absolutely in vain. It has been established that alcohol negatively affects the centers of the brain responsible for the formation of the male hormone, as a result of which the body starts the reverse process - the conversion of testosterone into estrogen.
Surely, beer lovers can smile indulgently here - after all, their favorite drink contains relatively little alcohol, and for this reason, it would seem, should not seriously affect testosterone levels. But this is absolutely not true. Beer contains a large amount of plant estrogens. Thus, beer is an even greater enemy of the male hormone than strong drinks.
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, stressed men experience the same symptoms as testosterone deficient men.
Most men are well aware of the feeling of a 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, not superficial.
Many somatic diseases can cause a decrease in testosterone. This is especially true of diseases affecting the androgynous system, such as prostatitis. But diseases such as diabetes, hypertension, lipid metabolism disorders, and leukocytosis can also affect the level of the hormone.
Testosterone is often reduced by medical preparations. These include carbomazepine, veroshpiron, tetracycline, magnesium sulfate, glucocorticosteroids. As a rule, a decrease occurs only with prolonged use of drugs, and after stopping their intake, the hormone level returns to normal.
Modern civilization poisons our body with many chemicals that negatively affect testosterone levels. Especially a lot of these substances in the exhaust gases of cars. Studies show that gas station workers have lower levels of the hormone. But also the products household chemicals also not devoid of substances harmful to the male hormone. In particular, these include bisphenols found in many personal care products and detergents - shampoos, lotions, liquid soaps, etc., as well as in plastic dishes.
If you do not know how to increase the level of this hormone, then you can consult a doctor for advice. However, before starting treatment, you should understand the origins of the situation. A decrease in the level of the hormone can be caused by a variety of reasons, and therefore the increase in testosterone in men depends on many factors. Of course, there are also hormonal preparations containing 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 naturally.
So, how to increase testosterone naturally?
Men who exercise regularly do not usually have problems with testosterone. Most suitable for this purpose are exercises aimed at developing various groups body muscles, for example, on weight machines. Classes should be quite intense, but not very long. The main thing here is not to overdo it, because otherwise the body will perceive classes as stress, and at the same time cortisol will be produced. To increase the production of testosterone, it is enough to exercise for about an hour a day, and not every day, but 2-3 times a week.
Photo: ESB Professional/Shutterstock.com
To increase testosterone, you should streamline your diet, do not overeat, eat 3-4 times a day and no later than 3 hours before
Maintaining a reasonable balance between proteins, carbohydrates and fats is what increases the level of the hormone. In addition, there certain substances, which directly stimulate the production of testosterone by the body.
Most testosterone is made in the body from cholesterol. Therefore, the diet should include foods containing it in large quantities:
Of course, the measure should be observed here, since food rich in “bad” cholesterol can lead to problems with the cardiovascular system.
Zinc will help increase the level of the hormone in the body. This trace element is directly related to the production of testosterone. There is a lot of it in seafood, fish, nuts, seeds - sunflower and pumpkin seeds, cheeses, and some vegetables.
What else can raise the level of the hormone? The diet 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), as well as cruciferous plants - cabbage, broccoli, etc. . It also plays a significant role plain water. Need to drink a lot clean water(at least 2 liters per day).
In addition to alcohol, coffee consumption should be reduced. It has been established that a single cup of coffee contributes to the burning of the male hormone in the body. True, this effect does not last long, however, regular coffee consumption can lead to the fact that testerone levels will drop significantly.
Another product that is harmful for maintaining a high level of the hormone is soy. Studies show that soy contains a lot of plant estrogens.
To increase testosterone, you should also minimize the impact on the body of harmful substances contained in the city air. To do this, you should spend more time outside the city, in nature. When traveling by car and standing in traffic jams, you should completely close the windows. It is also recommended to stop using household personal care products containing bisphenol - lotions, shampoos, etc. For washing, you can use ordinary toilet soap. Even toothpastes contain bisphenol, so you should take the minimum amount of toothpaste - no more than a pea.
To increase testosterone, you need to sleep a lot, since a full-fledged hormone affects the level of the hormone in the body. It is recommended to sleep at least 7 hours a day, and preferably 8-9 hours. It is important to consider that it should be deep, not superficial.
The level of the male hormone is negatively affected by both abstinence from sexual activity and too frequent sex. It should also be noted that simple communication with the fair sex, as well as viewing men's magazines and frank videos, also contributes to the release of the hormone.
To increase testosterone, you should also sunbathe a lot. During exposure to the sun, vitamin D is formed in the body, which favorably affects the production of the hormone. This factor should also not be discounted.
However natural ways requires a lot of effort and time. If you do not know how to quickly increase the level of the hormone, then you can resort to the help of 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 directed by a doctor. Testosterone preparations in a pharmacy are usually sold by prescription.
The main drugs designed to increase hormone levels:
Do not confuse pills to increase testosterone levels and means to increase potency. The former do not directly affect potency, although they can indirectly have a positive effect on it. The principle of action of the latter, as a rule, is not associated with an increase in the level of the male hormone.
To increase testosterone in men, if it has decreased against the background of an unhealthy lifestyle and / or the presence of a number of diseases, it is possible to natural or medication. In the first case, it is necessary to change the lifestyle, including the diet. If it was not possible to normalize the level of the hormone on your own, you should seek the advice of a doctor.
To prevent a decrease in testosterone levels in men, the following measures are recommended:
Video from YouTube on the topic of the article:
HORMONE OF KINGS AND KING OF HORMONES
The considered methods, how to increase testosterone in men, are most effective in combination. Following them, you can achieve not only excellent well-being, but also great success in both social and sexual life.
Experts call testosterone a hormone that was made from a person. The level of testosterone largely determines the sexual orientation and behavior of men. Sculptural modeling of muscles on broad shoulders, a more active metabolism than women, the ability to procreate? Here is a far from complete list of the functions of testosterone in the male body. Men with a 10-12% lower level of testosterone, this male sex hormone, are effeminate, soft, sensitive. Conversely, those who have a testosterone content in the blood 10-12% higher than normal are characterized by aggressiveness, a reduced sense of self-preservation.
Functions of testosterone
1. Increase in muscle mass
2. Fat burning
3. Activation of metabolism
4. Strengthen bone tissue
5. Protection against cardiovascular and other diseases
6. Providing secondary sexual characteristics and erection
7. Control over the production of spermatozoa and their ability to fertilize
8. Maintain a heightened interest in female gender
9. Prolongation of youth and increase in life expectancy
10. Recharging with vivacity and optimism
11. Shaping male character offensive, active, enterprising, uninhibited, fearless, reckless, prone to adventures and improvisations.
Symptoms of low testosterone levels
1. Decreased libido
2. Erectile dysfunction
3. Reduce the intensity of orgasm
4. Reducing sexual
5. Reducing the volume and density of the testicles
6. Increased irritability
7. Decreased ability to concentrate
8. Decreased cognitive functions, memory
9. Depression
10. Insomnia
11. Decrease in "vital energy"
12. Decreased muscle mass and strength
13. Increasing the amount of adipose tissue
14. Osteoporosis
15. Decreased tone and thickness of the skin ("flabbiness" of the skin)
So how can you increase testosterone levels, absolutely safe for health?
General rules
1. The first way wears faster psychological character. The point is to reproduce the state that is usually maintained by normal levels of the hormone testosterone. It's about about the need to win. This option is the most fast way increase the production of the hormone in the body. To do this, it is enough to set realistic goals and achieve them. Soon you will see that the amount of male hormone has really increased.
2. Think like a man. To feel like a man, you must think like a man! What is our purpose, what are we born for? Be confident in yourself and in relationships with the opposite sex!
3. Keep yourself in a sexual tone. Watch movies with erotic content, buy men's magazines. Visit dance floors regularly, meet girls. The more friends you have, the better. Do not chase the number of sexual contacts. Even simple everyday communication with girls increases the secretion of testosterone.
4. Think about sex. It may seem a little strange, but when you think about sex, you stimulate testosterone production.
5. Be aware of your biorhythms. Set sexual, athletic and labor records when the testicles release large batches of testosterone into the blood: at 6-8 and 10-14 hours. From 15 to 24 hours, try not to strain - during this period, the hormonal "factory" operates at low speed. The maximum amount of the hormone is produced at 7 am, the level of testosterone reaches its lowest level at 8 pm.
6. Morning sex. In addition to burning a few extra calories every morning, you get a boost in testosterone. So we men have one more reason to stir up your girlfriend in the morning.
7. Laughter and rest. Cortisol is the main enemy of testosterone. Cortisol blocks testosterone production and increases estrogen levels. Laugh, get rid of stress, and you can be sure that your testosterone levels will soon increase.
8. Good dream. Sleeping less than 7-8 hours can disrupt your circadian rhythm. So don't be surprised if after many hours of working, visiting dirty sites, and clubbing until the morning, your sex starts to break down. Try to sleep well for 7-8 hours at night. Go to bed no later than 11.
9. Burn excess fat. Fat promotes estrogen secretion. That is why men with a "beer belly" have feminine features (wide pelvis, narrow shoulders, breast enlargement). If your weight is 30% more ideal weight, you can forget about the normal production of testosterone.
10. Don't be afraid to sunbathe. The sun is very important for boosting testosterone levels. And it's not just about vitamin D, the sun plays a very important role in the functioning and rejuvenation of the human body. This does not mean that you have to look like a "mukloman" =) Just keep in mind that at least occasionally the sun should break through your t-shirt! According to a study carried out by scientists from Medical University Graz, Austria, published in the journal Clinical Endocrinology, thanks to vitamin D, sunbathing increases testosterone in men. Since vitamin D is produced by the body under the influence of sun rays, scientists recommend fair-skinned people get at least 15 minutes of sunbathing on their face and hands daily, while dark-skinned people may need three times as much. The researchers tested the relationship between vitamin D and testosterone on 2,299 men over several months. They found that vitamin D levels and testosterone levels peaked at summer months and fell into winter period. They also found that men who had at least 30 ng of vitamin D in every milliliter of blood had the highest levels of circulating testosterone.
11. Excess estrogens and xenoestrogens. To get rid of excess estrogens that reduce your body's testosterone production, you can eat more raw cruciferous vegetables such as cabbage, cauliflower, Brussels sprouts, broccoli, bok choy, radishes, turnips. These vegetables contain a substance called diindolylmethane, which helps the body get rid of excess female hormone. You can also eat more fiber to naturally cleanse your body and get rid of toxins that cause excess estrogen. Most fruits and vegetables, nuts and legumes are high in fiber. Xenoestrogens are artificial estrogens found in pesticides, artificial growth hormones and steroids, air fresheners and plastic containers. Xenoestrogens increase female hormone levels, lowering testosterone levels. Therefore, try to avoid the consumption of fruits and vegetables containing pesticides, animal products (meat and dairy products) grown with artificial growth hormones and steroids. Use glassware instead of plastic to store food and water, as plastic items tend to contain xenoestrogens. Do not use perfumes or air fresheners that contain paraben as one of the ingredients, it is a xenoestrogen.
12. Say goodbye to alcohol. To maintain healthy testosterone levels, and a good erection, you need to get rid of alcohol. Alcohol affects endocrine system by causing your testicles to stop producing the male hormone. Drinking alcohol also triggers the release of the stress hormone cortisol. which splits muscle fibers. Everyone knows about the dangers of alcohol for the body of an athlete. Apart from negative impact on the internal organs, it also contains estrogen, which further suppresses your own testosterone. In addition, alcohol leaches zinc from the body. To a greater extent, all this applies to the favorite drink of men - beer. If you already choose between beer, vodka or cognac, give preference to stronger drinks (vodka, cognac).
13. Smoking. It has been scientifically proven that nicotine and cotinine in cigarettes also inhibit and reduce testosterone production.
14. Overheating of the testicles. Your testicles need to be a few degrees below body temperature in order to function better and increase testosterone production. Whether you're wearing tight-fitting underwear, tight jeans, taking long hot baths, keeping your laptop on your lap, or doing other things that cause your testicles to overheat, you'll be hindering testosterone production.
Nutrition, vitamins and minerals
15. Eat small meals more often. By "more often" is meant 5-6 times a day. Purpose: to speed up the metabolism. You know that the better the metabolism, the faster the fat burning process, which means the production of testosterone improves. It is important that your body naturally increase testosterone levels by providing a slow and steady flow of nutrition. Fractional nutrition serves to achieve this goal. And breakfast should be the most nutritious.
16. Use everything that is created by nature. Does not consume processed foods and drinks that contain chemicals and additives. This is the main cause of low testosterone. Chemical substances and processed foods disrupt our hormones and cause obesity, anxiety and depression. Eat unprocessed, whole foods.
17. Eat carbs. Low carb diets destroy your testosterone levels because carbohydrates are the main source of fuel in every cell in our body. If proteins consumed with food are building blocks for building tissues of the whole organism, then carbohydrates are builders.
18. Scientifically proven that healthy fats increase the level of testosterone in the blood. Eat healthy fats. Eat plenty of healthy fats throughout the day. This is a great way to increase testosterone and sex drive levels.
What fats are useful:
Bananas, salmon, linseed oil, peanut butter
- nuts, milk, olive oil
- egg yolks
19. Get more zinc. Beneficial features zinc were discovered relatively recently, but their effect on the body of an athlete turned out to be really important. Zinc has been shown to prevent testosterone from being converted to estrogen. In addition, it stimulates the conversion of estrogen into testosterone. This suggests that zinc plays a critical role in maintaining high blood testosterone levels. Along with food additives There are also foods rich in this substance.
20. Selenium - a dose of 200 mg. Selenium is involved in the biosynthesis of testosterone. It has a direct effect on the function of the hormone and childbearing. Zinc and selenium for every man after 40 must be taken on a regular basis. There is a lot of selenium in garlic. Sperm without selenium is immobile. It includes the detoxification of male liver poisons such as gasolines and everything related to cars.
21. Another way to increase testosterone is to consume foods rich in the essential amino acid arginine. A recent study found that men taking about two grams of L-arginine per day for two weeks experienced improved testosterone production. Another study where men took five grams of L-arginine per day showed similar results.
22. Meat is the food of a predator. Not a single vegetarian product will give the body cholesterol - the basis of testosterone production. Also, the metabolism of a real man needs zinc. Steak, minced beef, beef stroganoff should be on the menu every day - this will solve the problem of testosterone levels in men. But the meat must be lean. 2 chicken breasts or 200 grams of canned tuna is a sufficient serving of animal protein for the day. It is better to forget about pork, lamb and beef.
23. Pay attention to seafood: oysters, shrimp, squid, scallops and crabs. Since ancient times, their influence on male libido and potency has been known.
25. Use olive oil. Olive oil will help you increase testosterone. Known fact– olive oil helps in tissue repair human body and increases hormone levels.
26. Forget soy and soy products. Soy has been proven to lower testosterone levels. So when buying products in stores, pay attention to the content of ingredients in sausages, sausages, sausages and other "meat" products.
27. Salt very sharply reduces the production of testosterone. Men love salty because of the acidity of the body. The fact is that sodium, which is part of the salt, lowers the overall acidity of the body. But sodium has an unpleasant property: when a large number salt intake, it lowers testosterone levels.
28. Sugar. If a man wants to increase his testosterone levels, he needs to almost completely give up the use of sugar and salt. Men, on average, eat 12 tablespoons of sugar a day. In fizzy drinks like Sprite and Coca-Cola, there are 55 tablespoons of sugar per 1 liter of drink, despite the fact that 6 teaspoons of sugar is the upper allowable limit per day for a man. Women, unlike men, are more fortunate: they can not limit themselves in the amount of sweets.
29. Caffeine. While it is present in the body, it practically stops the production of testosterone and sperm. In fact, caffeine entering the bloodstream destroys testosterone molecules. It is permissible for a man to drink no more than 1 cup of coffee per day, and it is natural coffee. By the way, it is strictly forbidden for a man to drink instant coffee, since the effect of this coffee is such that the testosterone contained in the body of a man, under the influence of instant coffee, instantly turns into estrogen (the female sex hormone). If you don't want your (I mean men) breasts to grow, your face to become more feminine, and your facial hair to stop growing, don't drink instant coffee. Tea, unlike coffee, testosterone and you can drink it as much as you like.
30. Meat with hormones. All imported meat (beef, pork, poultry) is now produced with hormones. In order for cattle to increase their mass and amount of fat faster, they are literally stuffed with hormones. 80% of the hormones that are given to pigs so that they increase their fat faster are “female” hormones. Normal meat in our time can probably be found only in the market or in the village. As a rule, there are no estrogens in lamb and fish.
31. Fast food. If a man wants to be a Man, he should not eat in the system fast food. Fast food contains mainly the products mentioned in the previous paragraphs of this article and other harmful ingredients. There is such a wonderful film called "Double Portion". Look, and you will no longer desire to visit fast food.
32. Vegetable oil and mayonnaise.
Sunflower oil can also be consumed, but we must remember that it slightly reduces testosterone levels. It all depends on the combination of polyunsaturated acids that make up the oil. Men are not recommended to eat a lot of mayonnaise, as it consists mainly of vegetable oil.
33. Effervescent drinks (with carbon dioxide) starting from mineral water and ending with Coca-Cola and energy drinks. They contain substances that “acidify” the body, sugar, thirst enhancers (such drinks, oddly enough, dehydrate the body !!!), caffeine.
34. Smoked products due to liquid smoke. Smoked meats directly affect the tissues of the testicles, which actually produce testosterone. Smoking should be natural, it is better if it is hot.
35. Red dry wine. It is grape red wine, and not colored alcohol, which is very often sold under the guise of wine. Red wine inhibits aromatase, which converts testosterone to estrogen. The norm of wine per day is no more than a glass. This does not apply to vodka, or champagne, or cognac, or moonshine, or white wine. These drinks negatively affect the production of testosterone.
36. Spices suppress external xenoesterone (phytohormones). Cardamom, red pepper, curry, garlic, onion, turmeric. Spices are the basis of Indian cuisine. Studies show that the level of spermatogenesis (development of spermatozoa) in Indians is orders of magnitude higher than in Europeans. Spices play a huge role in this.
37. Take vitamin C. Along with strengthening the immune system, this vitamin, like zinc, inhibits the conversion of testosterone to estrogen. You should not buy vitamin C separately, it is better to buy a multivitamin complex right away, which, in addition to vitamin C, also contains other important trace elements.
38. Take vitamins A, B, E. These vitamins also help testosterone production in the body. A well-balanced diet will help maintain their level, but a multivitamin complex also does not hurt.
39. Vitamin E. It has a very special function. There is a certain distance between insulin and testosterone. Insulin should not come close to testosterone, otherwise it will inactivate it, i.e. destroy it. Vitamin E is a transport base that is built in between them if they go to convergence. Vitamin E is an antioxidant miracle of nature. Vitamin E - protection of testosterone function. Female hormones are very persistent, they themselves can extinguish any aggression, but the male hormone, on the contrary, needs protection, and vitamin E is the best protection. Vitamin E does not allow excess hydrogen to cling. Vitamin E has an anti-corrosion treatment.
40. Do strength exercises with dumbbells, barbells or machines, but not more than 3 times a week.
41. Best Exercises for testosterone levels - basic, namely: squats, deadlift, bench press or dumbbell bench press, overhead press, pull-ups, uneven bars.
42. Avoid overtraining. Too frequent training can negatively affect not only psychological state(severe exhaustion), but also at the hormonal level. Take breaks between trips to the gym to restore your strength. The optimal amount is 3-4 workouts per week.
43. Aerobics is for women. Aerobic exercise, exercise on a stationary bike lead to muscle fatigue, which in turn leads to an increase in the concentration of cortisol in the body and a decrease in testosterone. AT this case cardio loads are not useful, but act against a man.
44. Training in the company of beautiful ladies. In general, the female sex raises testosterone well. When communicating with beautiful girl The secretion of the male hormone increases by 40%! And this is not the limit. Take a friend with you to the gym. It's good for her and good for you.
Dietary supplements from a pharmacy (safe, BUT you should not take them all at once, choose for yourself 2-3 you like the most)
45. Tribulus terrestris (Tribulus terrestris, Tribulus creeping)
46. Epimedium, Goryanka (Horny goat weed)
47. Korean ginseng (Panax ginseng)
48. Damiana (Turnera aphrodisiaca)
49. Peruvian Maca or Meyen's Bedbug (Lepidium meyenii)
50. Muira puama (catuaba, leriosma, Ptychopetalum olacoides)
51. Yohimbe (Corynanthe yohimbe)
52. Pollen (Bee polen)
53. L-carnitine
54. BCAAs (amino acids: leucine, isoleucine, valine)
55. Omega-3 and Omega-6 fatty acids
