Methods to increase testosterone in the blood for men

With age, as well as with hormonal imbalances, testosterone production slows down, as a result, low testosterone levels can contribute to the development of various diseases.

In this article, men will learn how to increase testosterone levels without using its synthetic (artificial) analogues.

Before voicing the methods for increasing testosterone, I would like to outline the external changes that occur in men when the level of this hormone decreases:

• decrease in muscle mass;
• increase in the amount of subcutaneous fat;
• strong irritability;
• tendency to depression;
• insomnia;
• decreased libido.

Testosterone is involved in various metabolic processes. Therefore, each of the obvious symptoms of androgen deficiency is based on serious metabolic disorders.

Natural methods for increasing testosterone

• Good sleep.

Although a man is considered physically more resilient than a woman, if he constantly sleeps poorly, this negatively affects the general condition of the body, in particular, the level of testosterone. Andrologists say that chronic lack of sleep leads to a decrease in male potency and deprives others of the joys of a full male life. Moreover, lack of sleep has a detrimental effect on the activity of the cardiovascular system, which further contributes to the development of sexual dysfunction. During sleep, the endocrine system works on a different principle than during wakefulness, increasing the production of such vital hormones as somatotropin, melatonin, and testosterone.

• Sunlight.

The dependence of testosterone levels on daylight was revealed by researchers studying the body of animals. In the course of various experiments, it was found that animals that were in a room without light for several days had a significantly reduced reproductive function - testosterone levels dropped, and the genitals decreased in size.

• Balanced nutrition.

The correct selection of products plays one of the main roles in increasing testosterone production.

So, the list of necessary elements for the production of male hormones, offered by andrologists.

• Vitamins.

It is especially important to note the role of vitamins C and E, the lack of which in the male body leads to a decrease in testosterone levels. Vegetables, fruits and berries contain large amounts of vitamin C, while the lack of fresh fruit in winter can be compensated for by drinking rosehip and chokeberry decoctions. Vitamin E enters the human body with vegetable and animal fats in an unrefined state. You should also remember about vitamin F (a complex of essential Omega-3 and Omega-6 fatty acids). It is present in vegetable oils and fish oil.

• Minerals.

A group of nutrients no less important than a vitamin complex. And among them, zinc has won the palm in the participation in testosterone production. Products rich in zinc: pumpkin seeds, nuts, whole wheat flour, legumes, sunflower seeds, eggs, sardines, beef.

• Fats.

Doctors have repeatedly claimed that the absence of fat in a man's diet completely suppresses reproductive function. This happens because the synthesis of steroid hormones, including testosterone, begins with the breakdown of cholesterol.

• Proteins.

The source of cholesterol in the blood is lipoproteins. These complex molecules include fats. And in addition to participating in the synthesis of testosterone, they carry it to the cells of the body. Eggs, fish, lean beef, nuts and lentils contain a lot of protein.

As we can see, eating foods high in vitamins, minerals, fats and proteins will create excellent soil for increasing testosterone levels.

To achieve the goal, half an hour of aerobic exercise every two or three days is enough. Running or swimming will do this task perfectly, but pull-ups on the bar, push-ups, and working with a barbell will help to “extract” testosterone more actively.

Here it is important to take into account that there should be a full rest between workouts, since overloading the body will lead to an undesirable opposite effect.

You should not discount a person’s mental state. It is known that hormonal levels directly affect the state of the psyche, and vice versa. For example, fear and stress cause an adrenaline rush, fun and laughter increase serotonin levels. And testosterone is no exception in this case, since its highest levels are observed in men in risky professions and competitive sports enthusiasts.

It is important to remember: in case of irreversible androgen deficiency, a man should consult an andrologist or endocrinologist.