Testosterone in men folk remedies. Weight loss
90% of all processes in the body are accompanied by endocrine system. In men, an important representative of this system is testosterone. Natural testosterone: in the body, testosterone is produced from cholesterol; its structure is a steroid, the most important representative of androgens. Produced in the testicles and adrenal glands.
The hormone performs the following functions:
- controls the development of the genitals and causes them to increase during puberty;
- forms all male sexual characteristics;
- supports libido;
- potency;
- responsible for spermatogenesis;
- is a mechanism that protects the body of a man from cancer, osteoporosis, diabetes, and CVD.
In the testicles, it is produced by Leydig cells, from cholesterol that enters the blood from food. The process of converting cholesterol into androgen is very complex and is of more interest to biochemists.
That is, diet is of paramount importance for a man. Testosterone also takes part in metabolism, helps build muscles, regulates weight, improves brain function, and is responsible for mood.
IN different stages Throughout life, testosterone levels in the body fluctuate. IN pure form the hormone is produced by the testicles at 12 mg/day. Its form is inactive because it is always bound to a transporter protein that helps it move through the bloodstream. To go to active form- dihydrotestosterone, the presence of a special reductase enzyme is necessary.
Causes of decreased testosterone
Androgens produced reach their peak at 18-25, then until the age of 30 they remain at this high level. After this milestone, their number begins to fall by 1% annually. After 60 years, some men even experience andropause or testosterone deficiency syndrome. Something like menopause.
A decrease in testosterone in young people always requires measures. Sometimes, due to certain diseases, testosterone after 40 years can sharply drop by 15 or even 20%.
Provoking factors:
- heredity;
- prolonged stress;
- eating disorders with an excess of carbohydrates, fats, caffeine;
- lack of sleep;
- hypodynamia - with similar factors the ability of the testicles to produce testosterone is noticeably reduced;
- violations of work and rest schedules;
- smoking and alcohol;
- obesity;
- endocrinopathies (DM, adrenal insufficiency);
- STI;
- irregular sex;
- bad ecology;
- genital trauma;
- taking cytostatics, corticosteroids, antibiotics;
- age.
Household chemical products can also reduce testosterone:
- lotions, creams, deodorants;
- plastic utensils,
- washing and detergents.
testosterone in women
His natural level, incomparably, much lower, but it should be. Women Health is regulated by the balance of 3 hormones: estrogen, progesterone and testosterone. Moreover, it is testosterone that helps synthesize estrogen. He takes care of his health skeletal system and muscles, is responsible for libido.
Symptoms of low testosterone
The first to decrease vitality is:
- chronic fatigue in the morning;
- interest in life decreases;
- Libido and potency decrease - the desire to have sex completely disappears, there is no orgasm;
- memory deteriorates;
- distraction appears;
- Irritation and depression often occur.
Sleep worsens, body weight decreases, but fat increases, it is deposited female type- on the abdomen and thighs. Muscles become weak, increases CVD risk. Men develop gynecomastia, baldness, and facial and body hair becomes sparse.
When testosterone decreases, the body begins to send signals about changes that should not be ignored. The further, the more difficult it will be to normalize everything in natural ways.
With such signs, it is better to get tested for the hormone and if no serious pathology is detected, start increasing testosterone naturally. Yes, pills can solve the problem faster. But they can also have side effects: increased risk of CVD, prostate adenoma.
testosterone boost
How to increase testosterone in men folk remedies? Natural ways include:
- diet correction;
- stimulation of the pituitary gland and immunity;
- normalization of sleep;
- exclusion of stress;
- increasing physical activity.
Nutrition
How to increase testosterone in men at home using natural methods? First you need to switch to the right diet.
Nutrition rules:
- do not overeat;
- not to starve;
- meals in fractional, small portions, every 3 hours;
- daily intake of vitamins and minerals, vit. gr. B, C, E, D. From microelements, do not forget about Zn Mg, Se, Ca, Cu, Fe, P;
- drink at least 2 liters clean water per day;
- quitting smoking and alcohol;
- last meal no later than 19:00;
- Avoid foods that lower testosterone.
What can be attributed to the last point? It's salt, sugar, White bread, caffeine containing products, sodas (lots of simple sugars), full fat milk, soy, which contains estrogen in its protein.
There must be meat on the menu. Reduce baking and baking; reduce alcohol as much as possible.
You need to be especially careful with beer, because it contains phytoestrogens and is very high in calories. Beer converts testosterone into estrogen. As for animal fat: it is almost impossible to replace it; it is a source of cholesterol. Therefore, it should be present in the diet, but in moderation. Fish, nuts, seeds, seafood, cruciferous vegetables, and poultry are very healthy.
A little about useful products:
- 1 place. Sea fish– it contains a lot of zinc, which increases testosterone production. Saury, salmon, tuna, sardines and herring are healthy.
- 2nd place. walnuts– contain zinc, vitamin E and phosphorus. It is useful to combine nuts with honey. They increase testosterone production, give sexual enhancement and energy.
- 3rd place. Berries - pomegranates, blueberries, watermelons, rose hips, black currants, raspberries, etc. - stimulate testosterone synthesis.
- 4th place. Citrus fruits, avocado, pumpkin, etc. vegetables and fruits - increase libido and energy.
- 5th place. Greens - special mention should be made about the beneficial properties of greens: parsley, spinach, cilantro and dill, onions and garlic contain plant phytohormones - analogues of testosterone, which increase its production.
This also includes chlorophyll - it powerfully activates almost the entire metabolism. The greens also contain folic acid and zinc, necessary for the growth of testosterone.
The obligatory presence of foods rich in arginine will also help to raise testosterone with folk remedies: nuts, cottage cheese, sesame seeds, tuna, chicken, almonds, beef and eggs, cabbage, olive oil. Whey protein is very useful. Maintain a water regime - 2 liters of water per day.
Natural testosterone synthesis enhancers
Turmeric – ginger spice; has mass beneficial properties, including properties that increase testosterone production. Its root is used, which has a rich orange color. Powder from this root is used in the East to add a sharp taste and aroma to dishes.
Curcumin in turmeric activates libido, reduces the risk of prostatitis, regulates the entire hormonal background helping to raise testosterone.
Royal jelly – has the same properties, + increases sperm activity and improves the quality of seminal fluid. Milk can be purchased at the pharmacy in the form of capsules or mixtures, or purchased from beekeepers. The course of treatment is prescribed by a doctor, daily dose 20
Physical exercise
Exercising in men always leads to an increase in testosterone levels; it is a natural testosterone activator: proven medical research. You need to exercise at least 2 times a week for 40-60 minutes. The program includes cardio, strength training and crossfit. The use of weights is especially effective - barbell lifts and squats, kettlebells, etc.
Boosting testosterone levels at home naturally includes normalization of sleep. Constant lack of sleep greatly reduces androgen levels. If sleep is left incomplete, all other methods will not produce any effect. We increase testosterone by going to bed no later than 10 pm and sleeping for at least 8 hours.
It is also important to sleep in darkness and silence. What is the influence of sleep? When a person sleeps, the amount of androgens becomes maximum.
This is why many men get an erection after waking up. When there is a lack of sleep, androgens do not have time to form and begin to gradually decrease.
Elimination of stress
They produce cortisol, which neutralizes testosterone very well. Therefore, learn to control yourself: methods such as breathing exercises, sports, gymnastics, slow walk, meditation.
Weight normalization
Mast cells promote the transformation of testosterone into estrogen. And estrogen itself suppresses testosterone synthesis. With a lot of fat, it is very difficult for the body to create testosterone.
Eliminate overweight it is necessary immediately, at the first sign of them. From sports loads Swimming, running, basketball and football are very good for this. How to increase testosterone in women? It is necessary to normalize sleep, nutrition, fitness, avoidance of stress, and normal weight.
Elimination of bad habits
Alcohol, regardless of its degree, destroys hormones. It also increases the conversion of testosterone to estrogen. Tobacco resins reduce sperm activity and are negative for the production of offspring. By the way, when asked how to increase testosterone further, many men can be recommended to watch erotica, which will also quickly increase the level of androgens.
Folk remedies
Increasing testosterone in men with folk remedies involves the use of products that contain phytohormones. They work well on hormonal system in general and on the testicles in particular. The herbs need to be used long enough for the effect to appear.
The hormonal system is rebuilt slowly. Folk remedies have the undoubted advantage of their safety and budget savings:
- Honey-nut mixture - nuts and honey are taken in equal parts. Take 1 tbsp 3 times a day for a whole month.
- Ginger root infusion is widely used to increase testosterone. It increases both androgens and immunity.
- Finely chopped ginger root is kept in a thermos for 5 hours. Use as tea at / in the evening for half a glass. You can add saffron, cloves or lemon to the infusion to improve the taste. Ginger also goes well with honey.
- Tribulus terrestris extract - affects the entire reproductive system. Its effect continues after the end of the course of treatment at home.
- The extract is made from dried tribulus or taken ready-made in a pharmacy. Tribulus dry extract is contained in Tribestan tablets. It is taken three times a day for 3 months. Its analogue is Tribestonin drops. Drink 7 drops at a time. The course is prescribed by a doctor.
- Hop cones – consumed as an infusion. There are numerous cooking recipes, one of them is: 1 tbsp per glass of boiling water, simmer for 10 minutes. Drink half a glass chilled in the evening for 50 days.
- St. John's wort is generally considered an aphrodisiac for men. It increases blood flow to the penis and instantly increases testosterone production. Pour 1 tbsp of herbs into a glass of boiling water and simmer over low heat for 20 minutes. Then leave with the lid closed for another 40 minutes. Take d / food for 1 tbsp. up to 6 times a day.
- Siberian ginseng or Eleutherococcus stimulates not only an increase in sexual strength, but also mental and physical strength. Side effects No. You can also buy it at the pharmacy in a ready-made tincture or prepare it yourself. The recipes are varied, one of them is: the proportion is 1 part chopped root and 10 parts alcohol. This mixture is infused for 3 weeks, then diluted 5 times with water. Take 1 tsp 3 times a day.
- Fenugreek – increases erection, hormone levels, muscle strength. This versatility is due to the fact that the grass contains a lot of Mg, Zn and amino acids. Take 1 tsp of seeds in the morning.
- Lovage root has long been used to combat aging. Root powder is sprinkled on fish and meat dishes. Another natural way: tincture – boil a 3 cm root for 2 minutes in 1 liter of port wine. Insist 20 days. Take 1 tbsp 3 times a day with meals.
- Nettle – increases testosterone and potency in a natural way. Use seeds (1 tsp in the morning, washed down with honey water) and may leaves. Infuse the leaves in red wine in a ratio of 1:10 for 3 weeks, drink 1.5 tbsp in the evening.
- Leuzea safflower or maral root– can also improve testosterone levels: proportion to vodka 1:5, leave for 20 days. Add 20 drops of the product to 1⁄4 glass of water after meals, take it for 3 weeks, then take a 2-week break. Full course with the result – 3-4. Leuzea is not used for hypertension and cardiac arrhythmias.
- Parsnip - use a decoction of the root vegetable. It is mixed equally with sugar, 0.5 liters of water are added and simmered on fire for 20 minutes. Then infuse for 10 hours. Take 60 ml of infusion per day, dividing it into 4 doses.
How to increase testosterone further? Every morning eat a salad with the following composition: a large celery root, 2 peeled pickled cucumbers, parsley, 2 pickled apples, 1 banana, juice of 1⁄2 lemon and fermented baked milk or kefir. Add sugar, salt and pepper to taste.
Elixir of love “Amarus” is an exotic recipe from the East. Take 6 mangoes, 200 ml of milk, 1 tbsp sugar, a pinch of black pepper. Whisk in a blender and drink in the evening.
Manual therapy
You can stimulate the production of endogenous testosterone by massaging the testicles. It's good if your partner does this. At the same time, the testicles are stimulated and the internal mechanisms of hormone production work more.
The sequence is as follows: with warmed hands, first gently stroke the scrotum. Gently, without pain, rub the testicles, without increasing movements, even in the presence of lumps. So, it is quite possible to increase testosterone levels naturally, just don’t be lazy. Without medication, a combination of these measures can definitely raise testosterone levels.
Testosterone is a male hormone that affects growth muscle mass and not only. At normal level testosterone, a person feels energetic and full of strength, has increased libido and excellent athletic results in training. Therefore, every guy needs to maintain his testosterone levels, even if building muscle mass is not his main goal. Well, in case the main objective If your exercise plan is to increase muscle mass, then to achieve the expected result, testosterone in your body must be at its maximum level.
The problem is especially pressing low level testosterone in men in adulthood.
Testosterone levels can be increased naturally without resorting to anabolic drugs. For example, by exercise, nutrition and other easy ways that we will now tell you about.
1) Training with heavy weights
Performance strength exercises with heavy weight stimulates growth muscle tissue, which in turn is associated with an increase in the male hormone in the body. Testosterone reaches its maximum level immediately after physical activity and lasts throughout the day.
To increase testosterone levels in the body, you need to train 4-5 times a week for 60-75 minutes. Exercises are especially effective with a small number of repetitions (5-8 times), but with the maximum possible weight. Rest time should be no more than 2 minutes between sets.
2) Moderate cardio exercise
Cardio exercise is essential for good heart function. But you shouldn't give aerobic exercise a lot of time because they can have a lowering effect on testosterone levels. This doesn't mean you should give them up altogether. Optimal duration cardio training 30-45 minutes, no more than 4 times a week.
3) Protein food
To increase testosterone levels in the body, eat foods with high content protein, such as dairy products, eggs, meat (pork, lean beef, poultry), which will also have a beneficial effect on muscle growth. Consume protein food according to the proportion of 2 grams of protein per kilogram of body weight.
4) Vegetables
Everyone knows that eating vegetables has important for health and muscle growth, but as scientists recently found out, there are a number of vegetables that can affect the level of male hormone in the body. These include all types of cabbage - broccoli, kohlrabi, Chinese and Brussels sprouts, as well as watercress. These foods contain enzymes such as indoles and phytonutrients that lower estrogen levels while increasing the amount of testosterone in the body.
5) Fats
To increase testosterone levels in the body, it is recommended to consume foods containing omega-3 fats. These include, first of all, fatty fish (mackerel, salmon, perch, herring, trout, sardines) and vegetable oils, such as olive and rapeseed.
6) Eliminate alcohol
Doctors sometimes advise taking a glass of red wine before meals to boost immunity. But frequent use alcohol in large doses negatively affects male hormone, contributing to its reduction.
7) Herbs that stimulate testosterone production
The herb fenugreek has a positive effect on testosterone levels in the human body; in addition, fenugreek helps lower blood sugar, which in turn helps to increase muscle mass after strength training. Include the herb fenugreek in your diet, for example, you can brew it as tea.
Ginseng root is one of the the most powerful means to stimulate many physiological functions in the body and primarily has the ability to increase potency and testosterone levels in a man’s body.
8) Get a good night's sleep
Your night sleep should last 8-10 hours. During this period of time, the body and muscles can relax and fully recover after training. Good vacation makes you feel cheerful and energetic, which is important for the productivity and results of your workouts, as well as the amount of testosterone in the body.
9) Rest from training
To get the most effective result from playing sports power training should occur 4-5 times a week, but not large quantity once. This lesson schedule not only provides you with maximum height muscle mass, but also helps to increase the male hormone at the highest level.
10) Regular sex
Regular sex is closely associated with an increase in luteinizing hormone. In men, this hormone activates interstitial Leydig cells, which directly produce the hormone testosterone.
But prolonged abstinence, on the contrary, reduces the level of testosterone in male body.
Testosterone, a hormone produced primarily by the testicles, is often associated with masculinity, although it is also produced in women. Below are 9 ways to increase testosterone levels in men naturally.
In fact, testosterone plays a big role in sexual and reproductive function men, is responsible for increasing muscle mass and hair growth. In addition, he has not so "noticeable", but no less important functions: maintaining density bone tissue, save to the right level number of red blood cells and many others.
Around the age of 30, testosterone levels in men begin to decline. naturally. Varied chemical substances, including the use of drugs such as statins, have Negative influence on testosterone levels in men. At the same time, estrogen levels tend to rise due to widespread estrogen-like compounds in food, water and environmental pollutants. And the question immediately arises, how to increase testosterone?
If you have erectile dysfunction, reduced sexual desire, your mood is depressed, you have difficulty concentrating and memory, and you think it is due to low testosterone levels, this can be easily checked by taking a blood test. Since hormone levels fluctuate throughout the day, to get true picture state of the body, you will need other examinations.
If testosterone levels are truly low, there are a number of synthetic and bioidentical testosterone products available, as well as dehydroepiandrosterone (DHEA), which is the most common androgenic prohormone (precursor) in the human body. This means that it is the most important "raw material" that the body uses to produce other hormones, including testosterone in men and estrogen in women.
More physiological is the use of bioidentical hormones. They should only be used under the guidance of a doctor, who will monitor their levels to be sure that you really need hormone replacement therapy.
But before you opt for synthetic substitutes, here are a few ways you can use to boost your testosterone levels naturally. They are suitable for almost everyone, since they have only positive “side effects”.
9 Ways to Boost Testosterone Naturally
1. Lose weight
If you have overweight, then, according to a study presented at the 2012 Endocrine Society meeting, losing extra pounds can increase testosterone levels. In men with overweight most often there is a low level of testosterone, so the loss excess weight can be important factor, which will help increase the production of the hormone in the body.
If you're serious about losing weight, you'll want to strictly limit the amount of refined sugar in your diet, as excess sugar and fructose have been shown to be a major factor in making obesity an epidemic. Therefore, stopping consumption of sugary sodas will be just as important as limiting your consumption of processed foods. food products containing fructose, fruit juices, fruits and so-called “healthy” sweeteners (eg agave).
Ideally, you should consume less than 25 grams of fructose per day (this includes fruit). This is especially true if you have developed insulin resistance, are overweight, have high arterial pressure, diabetes or high level cholesterol.
In addition, it will be vital to eliminate all grain products and milk (even unprocessed) from the diet. Milk contains a sugar called lactose, which has been shown to increase insulin resistance. So, it would be a wise decision not to drink it if you want to lose weight.
Refined carbohydrates such as breakfast cereals, bagels, waffles, muffins and most other processed foods also quickly turn into sugar, increasing insulin levels and causing insulin resistance. And this is the most important factor in the occurrence of almost all chronic diseases and human conditions, including weight gain.
If you eliminate these foods from your diet, you will need to replace them healthy food– vegetables and fats (including natural saturated fats!). Your body prefers carbohydrates in nutritious, hard-to-digest vegetables rather than grains and pure sugar, because they are converted more slowly into simple sugars (glucose, for example) and reduce insulin levels. If you eliminate grains and sugar from your diet, you'll have to radically increase the amount of vegetables in your diet, and make sure you're also regularly consuming plenty of protein and healthy fats.
The products you choose will become driving force on the way to your weight loss goal. And short, high-intensity exercise such as Peak Fitness two to three times a week, combined with a full-time exercise routine, will have additional positive effects on your body (see below)!
2. Do high-intensity exercise (especially when combined with intermittent fasting)
AND intermittent fasting, and short, intense exercise can increase testosterone levels. Unlike aerobics or long-term moderate physical activity, which have bad influence or have no effect on testosterone levels at all.
“Short, intense exercise has proven positive effect to increase testosterone levels and prevent its decline.”
Intermittent fasting increases testosterone by increasing the expression of satiety hormones, including insulin, leptin, adiponectin, glucagon-like peptide-1 (GLP-1), cholecystokinin, and melanocortins, all of which are known to enhance the effects of testosterone, increase libido, and prevent age-related decrease in male sex hormone.
Consuming whey protein post-workout may further increase satiety/testosterone effects (hunger hormones have opposite effects on testosterone and libido). Here's what a typical high-intensity workout might look like:
- Warm up for three minutes;
- Exercise as hard and fast as you can for 30 seconds. You should feel as if you are going to collapse in exhaustion;
- Recovery: Build up to a slow to moderate pace for 90 seconds;
- Repeat the HI exercise and recovery cycle 7 times.
As you can see, each workout lasts only 20 minutes. Twenty minutes! And it really works! During these 20 minutes, 75% of the time is spent warming up, recovering or cooling down. You only work really hard for four minutes. If you've never done it, it's hard to believe that you can get much benefit from four minutes of exercise. But this is true.
Keep in mind that you can use almost any type of activity for this - elliptical, treadmill running, swimming, long-distance running, including outdoors (be very careful to avoid injury) - as long as while you exert maximum effort for 30 seconds. But first, make sure you've stretched enough and to avoid injury, start slow. Do two or three repetitions at first and gradually increase the number. Don't expect to do all eight reps the first time, especially if you're out of shape.
3. Get enough zinc
Is important element for testosterone synthesis. Taking zinc supplements for just six weeks has been shown to cause a noticeable increase in testosterone in men with low testosterone levels. In addition, it protects a person from a reflex decrease in testosterone after exercise. physical exercise. Conversely, studies have shown that limited zinc intake leads to a significant decrease in testosterone levels.
It is believed that up to 45% of adults over the age of 60 take zinc in much lower doses than needed; even when accepted nutritional supplements, then, according to various estimates, 20-25% of older people continue to receive insufficient zinc.
Your food is best source zinc; Along with protein-rich foods such as meat and fish, other sources of zinc include unprocessed milk, unprocessed cheese, beans, yogurt, or kefir made from unprocessed milk. It is difficult for vegetarians to get enough zinc from foods. This problem is also relevant for meat eaters, in to a large extent due to management methods Agriculture where chemical fertilizers and pesticides are used. These chemicals destroy nutrients in the soil (including zinc) that need to be absorbed by plants and then released into your body.
Very often we ourselves reduce the amount nutrients in food during its preparation. In most food products, the amount of useful substances, especially with excessive heat treatment.
If you choose to use zinc supplements, stick to a dosage of less than 40 mg per day, as this is the recommended upper limit for adults. Taking too much zinc can interfere with the body's ability to absorb other minerals, especially copper, and may also cause by-effect- nausea.
4. Don't forget about strength training
In addition to high-intensity training, strength training is also known as a way to increase testosterone levels, but only if you apply enough force. To increase testosterone during your workout, you need to increase the weight and decrease the number of repetitions, and focus on exercises that involve a large number of muscles: deadlift, squats and others.
You can increase the benefits of strength training by doing it more slowly. By slowing down the movement, you turn it into a high-intensity exercise. Super slow movement helps your muscles open on a microscopic level. maximum amount cross bridges between protein fibers, on which muscle contractions depend.
5. Maintain Vitamin D Levels
Vitamin D, a steroid in structure, is essential for the healthy development of the sperm nucleus and helps maintain sperm and sperm quality. Vitamin D also increases testosterone levels, which supports libido. In one study, overweight men who took vitamin D supplements had significantly higher testosterone levels after one year of regular supplementation.
Vitamin D deficiency is now epidemic in the United States and many other regions around the world, largely because people do not spend enough time in the sun to support the synthesis of vitamin D.
So, the first step to knowing if you're getting the full benefits of vitamin D is to measure your blood levels of 25-(OH)-D, or 25-hydroxyvitamin D.
To reach the healthy range, all you need to do is get more sun exposure. Irradiating a large surface area of the skin at midday until it turns a slight pink tint will usually be sufficient to achieve adequate vitamin D synthesis. If lying in the sun is not an option for you, opt for the safe tanning of a tanning bed (with an electric ballast, not magnetic to avoid unnecessary exposure to electromagnetic fields).
IN as a last resort, Vitamin D3 supplements can be taken in pill form, but research shows that the average adult needs to take 8,000 IU of vitamin D per day to keep levels above 40 ng/ml, which is the absolute minimum for disease prevention.
6. Reduce stress
When you're stressed, your body releases a lot of the stress hormone cortisol. This hormone actually blocks the effects of testosterone, apparently because it biological point testosterone is associated with behavior (mating, competition, aggression) that may reduce the chances of survival if emergency(hence the fight or flight choice is driven by cortisol).
IN modern world chronic stress, and as a consequence, increased level cortisol may mean that the effects of testosterone are blocked in the long term.
One of good ways coping with stress is EFT (Emotional Freedom Technique), which is called “acupuncture without needles.” It's convenient and free way getting rid of emotional baggage is quick and painless, and it's so easy that you can even teach it to children. Other ways to quickly relieve stress are prayer, meditation, yoga, positive emotions, teaching relaxation techniques such as deep breathing and positive visualization, which are the “language” of the subconscious.
When creating a visual image (how you would like to feel), your subconscious mind will begin to help you by making the necessary biochemical and neurological changes in the body.
7. Limit or eliminate sugar from your diet
Testosterone levels decrease after you consume sugar. This is likely because sugar increases insulin levels, another factor that leads to decreased testosterone.
The USDA estimates that the average American consumes 12 teaspoons of sugar per day, which is about two tons of sugar over the course of a lifetime.
Why we eat so much sugar, it's easy to understand: it tastes good and we get pleasure from causing development innate reflex via dopamine and opioid signals.
What it does to us physically and emotional level is a completely different story, and most people's health improves significantly after reducing or eliminating sugar from their diet. Remember that foods with added sugar and fructose, as well as grains (bread and pasta) should also be limited.
If you are struggling with sugar cravings or have problems with sugar cravings, you should try psychological technique Turbo Tapping, which has helped many sugar addicts break their “sweet habit.” It works with any type of sweet tooth.
8. Eat healthy fats
“Healthy” - this means not only mono- and poly saturated fats, which can be found in avocados and nuts, but also saturated, as they are necessary for the synthesis of testosterone. Research shows that a diet with less than 40% of energy in the form of fat (and mainly from animal sources, i.e. saturated fat) leads to lower testosterone levels. Experts believe that an ideal diet should contain about 50-70% fat.
It is important to understand that your body requires saturated fats from animals and plant sources(meat, dairy products, some oils and tropical plants, e.g. coconut). And if you neglect this important food group in favor of sugar, grains and other starchy carbohydrates, your health and weight are almost guaranteed to suffer. Examples of healthy fats you should eat more of to help your testosterone levels rise:
9. Increase your intake of branched chain amino acids (BCAAs), such as from whey protein.
The amount of hormones produced in the body directly affects a person’s well-being and the activity of all his organs and systems. As soon as the synthesis of one of these substances is disrupted, it very quickly affects health. Thus, reduced testosterone production in men often causes problems with potency and reproductive function, and can lead to many other problems. To activate the synthesis of this hormone, a variety of medications, however, methods also have a good effect alternative medicine. Let's try to figure out how to increase testosterone in a man's body using folk remedies.
Food
Honey and nuts
To activate the production of testosterone in the body, many specialists folk medicine It is advised to take a mixture of chopped walnuts and honey. Combine these components in equal proportions and consume immediately after a meal in the amount of one tablespoon. The duration of such therapy is one month, it is recommended to repeat the dose twice or thrice a day.
Beverages
Natural tea and coffee in moderate amount can also help potency. However, it is better to give preference to high-quality green tea and add a little ginger to it; you can also use cloves or saffron as an additive.
Fermented milk products
If you are experiencing a decrease in testosterone levels in your body, saturate your daily diet with quality fermented milk products. Give preference to those products whose shelf life does not exceed seven days.
Herbs
* St. John's wort (St. John's wort) will help increase testosterone using folk remedies. This is quite common medicinal plant, it can be purchased in many pharmacies in the form of dried raw materials. For cooking healing agent It’s worth combining a couple of tablespoons of St. John’s wort with one glass of just boiled water. Infuse this composition for one hour, then strain and consume three times a day in the amount of fifty milliliters.
* Eleutherococcus will also help increase testosterone at home. This medicinal plant is widely known for its tonic qualities, but few people know that it can also have a positive effect on the production of male hormones. Preparations based on it can be easily purchased at the pharmacy, but you can also prepare them yourself. IN therapeutic purposes the roots of this culture are used. Fifty grams of such dry raw materials must be combined with half a liter of forty percent alcohol. Infuse this product in a glass bottle, tightly sealing it with a lid. Place the container in a dark place at room temperature and leave for three weeks. Do not forget to shake the prepared medicine from time to time. After strain the composition, move it to storage in the refrigerator and consume thirty drops, diluting them in fifty milliliters of water. Repeat the dose three times a day for two to four weeks.
Parsnip
Drugs of this plant have a positive effect on the functioning of many organs and systems, they will also be useful with reduced testosterone production. To prepare the medicinal composition, you will need four tablespoons of chopped parsnip roots. They need to be ground with six tablespoons of sugar, pour boiling water in the amount of half a liter and boil over low heat for a quarter of an hour. Infuse such a remedy for eight hours, then strain and take a tablespoon three times a day immediately before a meal.
Hop cones
To increase the production of testosterone in the body, you can also turn your attention to such a common medicinal plant as hops. Based on its cones, you can prepare very healthy drink. To do this, take a tablespoon of vegetable raw materials and brew it with one glass of boiled water only. Boil this mixture over low heat for five minutes. Consume the resulting medicine half a glass twice or thrice a day. The duration of such therapy should be one and a half months.
Lovage
Unique medicinal properties of this plant have been confirmed by multiple scientific research. For the active production of testosterone, experts recommend taking an infusion based on the roots of this culture. To prepare medicinal composition you need to take a teaspoon of medicinal raw materials and brew it with one glass of boiled water only. Infuse the future medicine for half an hour, then strain. It is recommended to take this remedy three times a day, one tablespoon at a time.
Tribulus creeping
This is a fairly well-known medicinal plant, which is widely used in traditional medicine, and whose effectiveness has been proven on scientific level. For therapeutic purposes, the herb of this culture is usually used. So, to activate the processes of testosterone production, it is recommended to brew a tablespoon of crushed plant material with two hundred milliliters of boiling water. The container with the composition must be placed in a water bath and kept for half an hour. The resulting decoction should be filtered and consumed seventy milliliters three times a day immediately before meals.
Conclusion
We talked about how to increase testosterone in men at home. Please note that all the products described can provoke personal allergic reactions.
Testosterone is part of the androgen group and is considered a male hormone. Its level in the male body is 40-60 times higher than in the female body. Testosterone is responsible for the formation of the genital organs of the future man, when he is still in the form of a fetus in the womb. Thanks to testosterone, men have hair where women lack it, and it is this hormone that is responsible for more developed male muscles. Thus, it is fair to say that testosterone makes a man a man. Reduced level testosterone leads to sad consequences: weight gain, depression, heart and musculoskeletal diseases, erectile dysfunction and decreased libido.
All men over 30 years of age are at risk. From this period to sharp decline testosterone levels can lead to associated factors: testicular injuries, pituitary gland disorders and even some types medicines. After 40 years the process begins age-related decline testosterone levels. On average, its output decreases by 1 percent per year. A seemingly harmless reduction, but it can be greatly amplified various factors: overweight, physical inactivity, stress, poor nutrition and other “benefits” of civilization.
Symptoms of Low Testosterone Levels
Everything in the body is interconnected and there is nothing superfluous or random in it. You should think about your male hormone levels and check them at the first opportunity if you observe the following signs:
- decreased sex drive;
- erectile dysfunction;
- feeling of prolonged physical or mental fatigue;
- prolonged depression;
- absence vitality and energy;
- increased irritability;
- increase in the amount of adipose tissue.
As shown latest research one of the main reasons early heart attacks in young men, this is a temporary decrease in testosterone levels in the body. Yes, you yourself can easily remember a lot famous people who have passed away too soon in recent years.
Therefore, if you observe the above signs in yourself, be sure to get tested for free testosterone and, if its level is reduced, take measures to increase testosterone levels.
How to increase testosterone levels in the body
We have reviewed natural ways increasing testosterone levels and recommend them as the safest and most certainly useful. You may not be able to apply them all together right away, as this will require significant changes in in the usual way life. But be sure to start small and don't stop there. We wish you to always remain Men in the full sense of the word.
