How to increase testosterone in men
The content of the article:
- What determines the level of testosterone in the body
- How to increase testosterone at home
- What to do if you can't raise testosterone levels on your own
- How to Boost Testosterone Naturally Through Diet
- How to prevent a drop in testosterone levels in men
It is possible to increase testosterone in men if it has decreased against the background of an improper lifestyle and / or the presence of a number of diseases, it is possible in a natural or drug way. In the first case, it is necessary to change the lifestyle, including the diet. If it was not possible to normalize the hormone level on your own, you should consult a doctor.
Testosterone is the main male sex hormone, which is synthesized from cholesterol mainly in the Leydig cells of the testes; a small amount of the hormone is also synthesized by the adrenal cortex. The synthesis and secretion of testosterone occurs under the influence of luteinizing and follicle-stimulating hormones produced by the anterior pituitary gland.
Testosterone is a product of peripheral metabolism, is responsible for virilization, that is, the development of genital organs and secondary sexual characteristics in boys, plays an important role in the production of sperm, regulates sexual behavior, and also affects the development of muscle and bone tissue. In addition, changes in testosterone levels affect the psycho-emotional state of a man. The lowered content of the hormone causes constant fatigue, memory and attention impairments, and an increase in body weight.
Testosterone is synthesized in the testes under the influence of pituitary hormones
To gain muscle mass, testosterone is used by athletes, however, prolonged use of hormone preparations leads to a decrease in the body's production of its own testosterone. In the future, this condition requires therapy aimed at restoring the natural secretion of testosterone.
What determines the level of testosterone in the body
Male testosterone levels depend on a number of factors, including lifestyle, diet, physical and sexual activity. The norm of testosterone in the blood of adult males varies depending on the method of determination, the allowable range is 8.5–32 nmol / l. In men after 50 years of age, the level of testosterone in the blood decreases (6.6–25.7 nmol / l).
Risk factors for an excessive decrease in testosterone production in men include being overweight, sedentary work, age over 40, genetic predisposition, arterial hypertension, kidney disease, hyperglycemia, high cholesterol and / or bilirubin levels in the blood. Low testosterone levels can be caused by an increased temperature of the testicles, surgery, infectious diseases, traumatic brain injury, endocrine diseases, etc.
How to increase testosterone at home
It has been proven that being overweight is one of the main reasons for the decrease in testosterone levels in men. According to the results of the studies, men over 30 years old with a weight exceeding the ideal body weight by 30% or more, the level of testosterone in the blood every year decreases by 10-20%. Therefore, it is possible to increase testosterone in overweight men by correcting excess body weight.
Adequate sexual activity plays an important role in ensuring sufficient testosterone production, since prolonged abstinence from sexual intercourse adversely affects testosterone secretion.
It has been found that chronic sleep deficiency leads to a decrease in the production of the male hormone. Thus, you can increase testosterone by adjusting the mode of work and rest. It is necessary to avoid excessive physical and mental stress, as well as to ensure a full night's sleep (at least 7-8 hours a day). In addition, avoidance of stressful situations helps increase testosterone. This is due to the fact that cortisol is involved in the development of stress reactions, which suppresses testosterone production.
Strength exercise helps increase testosterone in men
You can naturally increase testosterone in men through exercise. Of particular importance are workouts that involve large muscles. It is recommended to conduct classes in the morning. An unsportsmanlike past is not a reason to give up exercise - sports records do not matter in this case. Regular, one-hour workouts done twice a week can increase testosterone levels in men over 40 to normal levels. In this case, overtraining should be avoided, since with physical overload in the body, cortisol begins to be intensively produced and, accordingly, testosterone synthesis decreases.
Interestingly, the maximum increase in testosterone levels can be achieved by performing strength exercises. No other sports have been able to show comparable results.
To increase testosterone in men through exercise, it is recommended:
- conduct 2-3 workouts per week, each of which should last no more than one hour;
- give priority to exercises aimed at large muscles (chest, back, lower limbs); exercises with the use of smaller muscles (abs, biceps, triceps, calves) are performed for the harmonious development of the body, but they do not affect testosterone production;
- work out 1-2 large and 2-3 small muscles in one workout, each of the exercises should be performed in several sets of 6-8 repetitions, rest between two sets should be 1-5 minutes, depending on the energy intensity of the exercises performed;
- try to slightly (by 0.5–2 kg) increase the weight of the weights used at each subsequent workout.
It is advisable that a professional be engaged in drawing up a lesson plan and monitoring the level of load, this will avoid inadequate physical exertion and their adverse health consequences.
Provided that training is combined with a balanced diet and proper rest, it is possible to increase testosterone in men to normal values quite quickly, in just a few months.
To increase testosterone, other types of physical activity are also suitable, for example, walking, sprinting, and training the pubococcygeal muscle, which promotes the transfer of produced testosterone into the bloodstream, improves blood flow to the genitals.
What to do if you can't raise testosterone levels on your own
With age, especially after 50 years, it is more difficult, if not impossible, to increase testosterone in men by natural methods. In this case, hormone replacement therapy with synthetic testosterone may be appropriate. It should be borne in mind that in some patients of the older age group, natural methods of stimulating testosterone production may be more effective than hormone replacement therapy, so it is recommended to resort to them first.
Low testosterone levels in men lead to decreased vitality and obesity
Drug treatment with drugs, whose action is aimed at normalizing testosterone levels, is carried out with serious hormonal disorders. Usually in such cases, testosterone preparations or its synthetic analogues are prescribed. Due to the likelihood of side effects and inhibition of the natural production of testosterone, such drugs should be taken exclusively under strict indications and under medical supervision. An overdose of testosterone preparations can cause hypersexuality, the development of gynecomastia (enlargement of the mammary glands in men), lipomastia (false gynecomastia), and oncological diseases.
How to Boost Testosterone Naturally Through Diet
You can increase testosterone in men by adjusting the diet. So, for the synthesis of testosterone, the body needs a sufficient amount of minerals, especially zinc, the deficiency of which negatively affects the production of this hormone. To satisfy the body's need for zinc, it is necessary to regularly include fish and seafood, nuts, pumpkin and sunflower seeds in the diet.
Another essential trace element for the synthesis of testosterone, the deficiency of which is especially common in men over 40 years old, is selenium. Foods rich in selenium include liver, rice, corn, beans, lentils, peas, and pistachios.
Along with overeating and being overweight, regular malnutrition and a low-calorie diet negatively affect male hormone production. Therefore, weight should be reduced with a small daily calorie deficit - no more than 300 kcal of the daily requirement. To increase testosterone in men through diet, a balanced ratio of protein (30-40%), fat (about 20%) and carbohydrates (40-50%) from food should be ensured.
To provide the body with complete protein, it is recommended to include beef, white poultry and eggs in the diet. From carbohydrates, preference should be given to complex ones, which can be obtained from whole wheat, brown rice, vegetables. It is also necessary to consume a sufficient amount of mono- and polyunsaturated fatty acids, which are found in vegetable oils, nuts, oily fish of the northern seas (for example, trout and salmon).
One of the most effective ways to increase testosterone in men is through diet.
In addition, in order to increase testosterone in men, it is important to provide the body with vitamins. Vitamins C, E, F, as well as B vitamins, take part in the synthesis of the male hormone. For this reason, citrus fruits, currants, rose hips, and fish oil should be present in the diet.
During the day, it is recommended to drink at least two liters of fluid, and during active sports, the amount of fluid consumed should be increased. You should drink clean water, avoiding the use of sugary drinks and packaged juices.
With a reduced testosterone level in men, it is recommended to limit the consumption of light alcoholic beverages to two or three glasses of natural wine per week, or to stop drinking altogether, since drinking alcohol leads to a decrease in testosterone levels (alcohol promotes the conversion of testosterone into estrogens). At the same time, the strength of alcohol does not matter, both strong and low-alcohol drinks have an adverse effect. It is also recommended to quit smoking.
How to prevent a drop in testosterone levels in men
To prevent a decrease in testosterone levels in men, the following measures are recommended:
- maintaining a normal body weight;
- balanced diet;
- avoidance of stressful situations;
- avoidance of excessive physical exertion, while sufficient physical activity;
- a rational mode of work and rest, a full night's sleep;
- adequate sexual activity;
- refusal from self-administration of hormonal drugs, including testosterone preparations, in order to increase its level in the blood or build muscle mass;
- strengthening the immune system (hardening by pouring cold water is especially effective, since short-term exposure to cold water increases testosterone synthesis);
- avoidance of exposure to the body of adverse environmental factors.
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Anna Aksenova Medical journalist About the author
Education: 2004-2007 "First Kiev Medical College" specialty "Laboratory Diagnostics".
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