Modern medical statistics have data that confirm a disappointing fact: the level of testosterone in men these days is often lower than it is necessary at their age. Testosterone "does not hold out" even to the average level, not to mention the peak values. There are several reasons for this, but the main ones are:
- unhealthy lifestyle,
- bad habits( smoking, drinking alcohol),
- wrong diet, causing either excess weight, or dramatically insufficient,
- small sleep duration,
- insufficient physical activity and physical activity in general,
- no day regimen and others.
All these factors entail general health problems, in particular, with the production of sex hormones in the male body.
The importance of producing testosterone in the right amount
The inadequate production of male hormone in the body in men is affected by the fact that they:
- decreases libido( sexual desire),
- muscle mass is clearly lower than it should be at their age,
- decreases physical strength,
- inadequate vitality,
- rapid physical fatigue,
- delayed or impaired metabolism,
- overweight with fat deposition by female type,
- underdeveloped or missing secondary sex characteristics( nThe appearance of hair on the face, lower than that of women, the timbre of the voice).
- slowing metabolism,
- increase in adipose tissue.
Psychologically:
- irritability, short temper,
- depressive states,
- inability to concentrate, concentration, memorization,
- decreased mental development( mental retardation).
What you need in order to increase the production of testosterone
First of all, to increase the testosterone level in a man in natural ways, you need to ensure the correct duration of sleep. Sufficient for a healthy person is a sleep lasting not less than 7 hours. Regular lack of sleep not only leads to a decline in physical strength and psychological exhaustion: physicians argue that testosterone, like all sex hormones, is mostly produced by the body in the phase of deep sleep. That is, even if you sleep more than 7 hours, but in snatches, then there is little sense from such a dream.
What are the signs of a "proper", healthy sleep? This feeling is during the ascent. A man should feel cheerful and asleep. If a person is able to wake up on his own, without an alarm clock and other aids, and at the same time feels that during sleep he rested completely and gained strength for activity throughout the day - this is a sign of a good, healthy sleep. To sleep was such, it is necessary that in a room where a person sleeps there are no annoying and distracting factors:
- bright light,
- loud noises.
Also on the dream is how much the room is ventilated. Poor sleep, if the room air is stale, especially if there is smoked. Under such conditions, sex hormones are produced in an insufficient amount in a dream.
To a large extent, the level of testosterone in men is affected by their diet. Increase the production of sex hormones can be at home without much difficulty, if you provide a full-fledged man with the necessary amount of fats, proteins and carbohydrates. Low-calorie nutrition reduces the production of androgens, in addition, negatively affects the entire work of the body. Internal organs, especially the organs of internal secretion, begin to malfunction.
In addition to protein, carbohydrates and fats, the diet should have a sufficient amount:
- vitamins,
- minerals,
- water.
Vitamins are preferable in their natural form - they are fresh vegetables and fruits. First of all, these are vitamins-antioxidants, C and E. They suppress the production of cortisol and increase the production of insulin, which helps the body cope with the processing of sugar and avoid raising its level in the blood. Omega acids are necessary for the production of testosterone in the body by a natural biological pathway. With the help of vitamin D, the body of a man absorbs calcium, while the female hormone estrogen passes into its weaker forms. To increase the production of testosterone in men at home, not to do without B vitamins, they are responsible for the normal course of many biochemical reactions.
The above mentioned vitamins are found in large quantities in such products:
- citrus fruits( especially lemon),
- berries( particularly black currant, strawberry, raspberry),
- fish oil,
- fresh vegetables and fruits,
- various nuts.
Just nuts in large quantities contain zinc, the main mineral responsible for increasing testosterone levels in men. In addition to nuts, you can increase the production of male sex hormones by eating sunflower seeds( like sunflower and pumpkin), fish and seafood. More digestible zinc in oily fish. In addition to zinc, magnesium, calcium, selenium helps to synthesize testosterone.
It is wrong to believe that animal fats should be avoided for complete physical health. Cholesterol is the basic substance for the formation of testosterone at the molecular level. Therefore, fatty meat must necessarily enter the diet of men.
The amount of water drunk per day should not be lower than two liters - it concerns exactly water as a drink, separately from the liquid in the first dishes. The more physical activity of a man( hard physical work, playing sports), the more water a male body needs in order to increase or maintain testosterone at a normal level. But it should be borne in mind that we are talking about pure water - it is best if it is mineral still water. All sweet fizzy drinks, and also juices of industrial production, it is necessary to limit as much as possible: they contain sugar, dyes and preservatives.
Therefore, the optimal diet for a real man must necessarily contain:
- meat,
- eggs.
- fish and seafood,
- fresh vegetables and fruits, berries, greens,
- various nuts, seeds.
By the way, every well-known in the history of Lovelace had his own crowned dishes, which increased their male power. The love feats of Kazanova and others would be impossible without a special diet, as well as the use of so-called aphrodisiacs - nutrients that increase sexual desire( libido).
Along with the increase in healthy products for men's health, it is necessary to reduce the consumption of foods that adversely affect testosterone levels in men( and it is better to exclude them altogether from the menu).This:
- so-called fast carbohydrates - baked pastries, sweet buns, fresh white bread, various confectionery,
- sweet soda.
You should also make sure that fatty foods are used in moderation. Without fats, it is impossible to absorb certain vitamins, but excess fat intake is overweight, stress on the heart and spine. In addition, obesity in men leads to a decrease in testosterone levels, this is physiologically justified. Laboratory tests always confirm a low level of testosterone in the blood of obese men.
This is explained by the fact that fatty tissue is a kind of factory for processing testosterone into estrogen. The higher the level of estrogen, the lower the level of male sex hormones. In males with obesity, mammary glands begin to form according to the female type, and the fatty deposits begin to resemble females more. Hence the main conclusion: the higher the degree of obesity, the lower the testosterone level in a man.
Easy - do not increase testosterone
Physical activity directly affects testosterone levels in men. The data of the studies confirm that physical loads with reasonable burdens always increase the production of testosterone. Here we can observe a peculiar looped process: the more a man engages in heavy physical labor, the higher his male sex hormone level. And, conversely, the more testosterone in the blood, the man is physically stronger, stronger.
If the work of a man is not associated with physical exertion, it is necessary to perform physical exercises, attend training sessions. Very useful are strength exercises. But you need to keep in mind that physical activities after 45 minutes of employment from the category of useful pass in diametrically opposite. If before that time in the male body testosterone is produced, then after 45 minutes of intensive training, cortisol synthesis is started.
You should not train more than 3 times a week, but not less than two. Then you can achieve the best result.
By the way, increases the level of testosterone work of large muscle groups. A swing of biceps and the press, of course, lead to expressive external effects, but to the male power the attitude is very mediated.
To be a man and not become a woman
Such a harmful habit as an abuse of alcohol is not only harmful to the whole male body - it also turns a man into a woman in the most literal sense of the word. So, beer, which is one of the most favorite spirits in most men, contains hormones reminiscent of their effect on the body of women. It is usually customary to talk about a beer tummy( which in fact is often a big belly) - but at the same time do not notice almost women's mammary glands in beer lovers.
Therefore, if a person can not do without alcohol, it is better to choose a good red dry wine. It positively affects male health, and in addition, increases the level of hemoglobin and reduces the level of oxidants.
Summing up, it can be said that a set of rules for increasing testosterone levels in men is simple:
- Keep track of weight, do not overeat and certainly not indulge in gluttony. In addition to reducing the level of the male sex hormone, a large belly is unattractive, and considerably limits the possibility of diversifying intimate intimacy.
- Keep yourself in good shape. This does not mean that a man should not miss a single woman and always have sexual intercourse every day. Excessive sexual activity can, on the contrary, lead to sexual exhaustion. But a reasonable sex life positively affects the production of testosterone.
- Stresses kill a man in a man. We must try to find positive aspects in life, not to fall into depression. A good mood is the basis of testosterone production.
- A man must be a winner. It does not matter what is included in the concept of "victory": high sports achievements or growth along the career ladder. Sometimes even such a small victory as overpowering yourself and getting you to go jogging in the morning leads to an increase in testosterone levels. Quitting smoking is, by the way, a big victory over your bad habits.
- You need to sleep just as much as the body needs. Regular lack of sleep reduces the production of the male hormone.
- Be sure to monitor your health. Sometimes, even in the most correct way of life, there can be diseases that reduce the production of hormones - so do not have to self-medicate, it is better to consult a doctor.
