Testosterone is one of the most important male hormones. It is necessary to take care of its development and preservation from the very youth, continuing throughout life.
Testosterone is essentially a natural anabolic. This hormone serves as a defense against all kinds of stress. And it is important that testosterone is responsible for a high-quality and healthy sex life. Its low level can cause many health problems.
The norm of testosterone for men, accepted in most laboratories, is 11-35 nmol/l.
Experts have proven that if at the age of 25, testosterone was 35 nmol/l, then, provided that health is taken care of, this reserve is enough for a man for life. And if the indicator is about 12 nmol/l, then you should think about it and reconsider your lifestyle.
In youth (18-20 years old) a man has a normal level of the hormone, and after 25 begins a gradual decrease. Until the age of 40, the level of testosterone decreases by about 1-2% annually. This is a natural process, and you should not worry about it. However, the level of an important hormone can fluctuate at a young age.
We bring to your attention the main reasons for the decrease in testosterone levels and ways to normalize it.
The reasons for the decrease in testosterone:
Overweight men statistically have lower testosterone levels. Fat promotes the secretion of the female hormone estrogen. Practice shows that men with a "beer belly" have a feminine figure: narrow shoulders, a wide pelvis and enlarged breasts. If your weight is 30% more than normal, then testosterone will be produced incorrectly. The loss of extra pounds leads to the normalization of its level. And, consequently, to improve the overall condition of the body.
American researchers have shown that each additional hour of sleep increases the level of testosterone by 12-15%. A good sound sleep has a positive effect on the body as a whole. And, of course, the level of testosterone. During sleep, the body is renewed, nervous tension disappears. At the same time, the production of testosterone increases during sleep. Experts recommend going to bed no later than 11 o'clock. Sleep should last at least 7-8 hours.
Smoking, alcohol and drug use dramatically reduce testosterone levels. It is known that alcohol not only harms the entire body, but also converts testosterone into estrogen. And beer, in addition to alcoholic degrees, contains phytoestrogens, which can cause an estrogenic effect. Alcohol also has a negative effect on the endocrine system. In this case, the ovaries stop the production of the male hormone. In addition, alcohol leaches zinc, which is necessary to maintain the level of testosterone in the male body. And systematic smoking weakens the body and its male functions.
According to experts, in order to increase the level of functioning of the testicles, and, consequently, the production of testosterone, they must have a temperature several degrees below body temperature. Men are not recommended to wear tight-fitting underwear, tight pants, abuse a hot bath, keep a laptop on your lap, and do other things that lead to overheating of the testicles. All this prevents the production of testosterone.
The sun's rays play an important role in the functioning and rejuvenation of the human body, as well as in increasing the content of testosterone. Experts have proven that the levels of vitamin D and the male hormone reach their peak in the summer months, and decrease in winter. It has also been found that men who have sufficient vitamin D content have the highest levels of circulating testosterone. But that doesn't mean you have to fry in the sun all day. The most useful sun is in the morning and in the evening. And since vitamin D is produced under the influence of sunlight, experts advise people with light skin to take a sun bath daily for no more than 15 minutes. And dark-skinned people will need three times as much time.
To maintain a normal level of testosterone, it is necessary to lead an active lifestyle. And first of all, do not forget about sports. Experts recommend doing strength exercises with dumbbells, barbells or on simulators. With a frequency of 3 times a week. And the most effective exercises for raising the level of testosterone are the basic ones: squats, stretching, pull-ups and bars. However, do not overexert yourself. Too frequent sports training can have a negative impact not only on the psychological state, but also on the hormonal level.
To get started, you can use the following lesson plan:
1) mandatory thorough warm-up – 3 minutes;
2) maximum intense pace for 30 seconds;
3) restore for 90 seconds;
4) repeat 2 and 3 points 7 times each.
This workout lasts only 20 minutes. At the same time, 75% of the time is spent on rest and recovery. Intensive load – 4 minutes. But this gives a very effective result. And train more often in the company of beautiful women. It is the beautiful half of humanity that raises testosterone very well. When communicating with her, the secretion of the male hormone increases by 40% or more.
To feel like a man, you need to think like a man. Always be confident. Set goals and strive to fulfill them. Try to win. No wonder testosterone is called the winning hormone. Any victory, even the smallest, increases its level, proven by scientists!
Stress takes away vital forces, worsens the moral and physical condition of a person. Scientists from Austria and Switzerland have proven that all kinds of stress associated with financial problems, debt, nervous overload at work and at home, contribute to a decrease in testosterone by 15-20%. During the period of nervous overstrain, stress hormones such as cortisol and adrenaline are produced in large quantities. For the body, this is a critical condition. All its functional potential is at the limit of its capabilities. Try to avoid such situations. Currently, there are many methods of dealing with stress. Walking in the fresh air and trips to nature, breathing exercises, relaxing meditations can help you. And just laugh, enjoy life.
An effective way to increase testosterone is to radically revise your diet. Try to eat more often and in small quantities. Thus, you will speed up your metabolism. And the better the metabolism, the faster the fat is burned, and therefore the production of testosterone is improved. With all this, breakfast should be nutritious. Try to avoid the consumption of foods and beverages containing chemicals and all kinds of additives (flavor enhancers, color and smell, preservatives), as well as meat products: sausages, sausages, ham and bacon. They are the cause of low testosterone. Eat as many unprocessed, whole foods as possible.
It is also scientifically proven that healthy fats help to increase testosterone in the blood. Eat foods such as salmon, flaxseed, olive, peanut butter, and nuts. As for olive oil, it perfectly helps to restore the tissues of the human body and increases the level of hormones. Add as much seafood (oysters, squid, mussels) as possible to your diet. Their effect on male potency has long been known. Soy and soy products have been shown to reduce testosterone levels.
A huge role in increasing the level of testosterone is played by all kinds of spices (red pepper, curry, garlic, onion, turmeric). Spices are the basis of Indian cuisine. Studies show that the level of spermatogenesis (development of spermatozoa) in the inhabitants of India is much higher than in Europeans.
Doctors strongly recommend limiting your intake of sugar and sugary foods. They reduce the level of testosterone. Also, the use of sweets leads to obesity. And extra pounds, as already mentioned, also lead to a decrease in the level of the hormone. Pasta and bakery products are also best consumed as little as possible.
For a high-quality process of testosterone synthesis, zinc is necessary. Nutritionists recommend seafood and pumpkin seeds. It is also necessary to consume at least 1.5-2 liters of clean water per day.
If the changes you have made in your life have not helped to increase your testosterone levels, you should use medications. These are injections, pills, patches, gels. In this case, you should contact a specialist for advice. The doctor will advise you which drugs are more suitable for you.
High testosterone levels
However, along with low testosterone levels, men may have a problem with unnaturally high levels of this hormone. In this case, the body may be harmed. Men can face such pathologies as: kidney disease, baldness, prostatitis, sleep apnea, cardiovascular diseases, infertility due to high levels of red blood cells. Elevated testosterone levels are just as much a problem as low testosterone levels. In this case, treatment is also necessary.
If you have a low level of the male hormone, do not get upset and panic. Following these guidelines will help you increase its content.
And what ways to increase the level of testosterone do you know?