Be a male! 9 Simple Ways to Boost Testosterone

Information from the Internet was used in preparing this article. This article is for informational purposes only.

People with low testosterone levels can raise their levels through dieting. Testosterone is a male sex hormone that plays an important role in fertility, sexual function, bone health and muscle mass. Testosterone levels decrease with age, by 1 to 2 percent per year, but illness, lifestyle and other factors can affect the amount of this hormone in the body.

Testosterone levels in women and men

Normal levels of this hormone change at different ages:

Some treatments can raise testosterone levels, especially in younger people, but levels can also rise with diet and lifestyle changes.

Reasons for low testosterone

There are a number of reasons why testosterone concentrations decrease. These can be either background pathologies or the impact of unfavorable factors:

1. Bad habits. Unregulated drinking of alcoholic beverages, smoking cigarettes, and drug addiction not only negatively affect testosterone, but also the general hormonal background.
2. Frequent stressful situations, tendency to irritability. In men who often experience nervous shock, a decrease in testosterone secretion is noticed.
3. Wrong lifestyle. This factor includes: physical inactivity - a sedentary lifestyle, poor nutritional diet, central nervous system dysfunction due to chronic fatigue, chronic lack of sleep, insomnia, obesity due to poor nutrition, unfavorable environmental conditions.
4. Long-term use of potent medications. This is especially true for addictive drugs.

Reduced secretion of the main sex hormone in a young man is caused by the following ailments:

• Cardiovascular system disorders – arterial hypertension, tachycardia, shortness of breath;
• Hyperbilirubinemia (increased levels of bilirubin) - indicates the predominance of estrogens - female sex hormones - in the male body;
• Renal dysfunction;
• Obesity;
• Diabetes;
• Musculoskeletal disorders;
• Infections;
• ARVI;
• Increased cholesterol in the blood.

Men of pre-retirement age (after 50 years) are characterized by testosterone deficiency, and in people who have reached the age of 40, androgen levels decrease by 15%. Testosterone deficiency is caused by weakened functioning of the genitourinary system in a person during the post-reproductive period. Also, insufficient secretion of organic matter is observed due to:

• Intoxication;
• Damage by pathogenic microorganisms;
• Heredity;
• Traumatic brain injuries.

To prevent a decrease in testosterone in the male body, experts advise reviewing the daily routine, diet and menu. Systematic training and getting rid of bad habits normalize hormonal levels. Doctors also recommend that a man have regular sex life.

List of foods that increase testosterone levels:

1. Ginger Ginger can increase testosterone levels and improve male fertility. People have long used ginger for medicinal and culinary purposes. Modern research shows that this root can improve male fertility. According to a study, daily ginger supplements for 3 months increased testosterone levels by 17.7% in men with fertility problems.
2. Oysters Oysters contain more zinc than any other food, and zinc is important for sperm health and reproductive function.
   Men with severe zinc deficiency may develop hypogonadism, in which the body does not produce enough testosterone. They may also experience impotence or delayed puberty. Zinc is found in the following foods, such as: shellfish, red meat, poultry, beans, nuts.
3. Pomegranates Pomegranate is a symbol of fertility and sexual function, and its antioxidant levels may support heart health and reduce stress. Study results suggest that pomegranates may increase testosterone levels in men and women. Sixty healthy participants drank pure pomegranate juice for 14 days, and the researchers analyzed their salivary testosterone levels three times a day. At the end of the work period, participants' testosterone levels increased by 24%. They also experienced improvements in mood and blood pressure.
4. Plant Milk Fortified plant milk is a healthy source of vitamin D. Vitamin D is an essential nutrient that can increase testosterone levels.
   While sun exposure is one of the best ways to get vitamin D, not everyone can spend enough time outdoors in sunny weather. Almond, soy, hemp and flax milk contain 25% of the requirement for vitamin D. Foods rich in vitamin D: milk and dairy products, orange juice, cereals. Doctors are not sure that vitamin D increases testosterone levels in healthy people. A 2021 study found that the vitamin had no effect on testosterone levels. However, it is important to remember that vitamin D is essential for overall health.
5. Green Leafy Vegetables Vegetables such as spinach, Swiss chard and kale are rich in magnesium, a mineral that boosts testosterone levels.
   The study authors found that magnesium supplementation increased testosterone levels in sedentary people and athletes. However, the increase in testosterone was greater in active participants. Other dietary sources of magnesium: beans and lentils; nuts and seeds; whole grain.
6. Fatty fish and fish oil Nutritionists recommend eating seafood twice a week.
   Fatty fish may be especially beneficial as they are rich in omega-3 fatty acids. A person can also increase fatty acid levels by taking fish oil and omega-3 supplements. Results from an animal study suggest that fish oil can improve sperm quality and serum testosterone levels in dogs by improving their fatty acid profiles. A study in mice showed similar results. Fish rich in omega-3 fatty acids: Atlantic mackerel, herring, salmon, sardines, trout.
7. Olive oil Olive oil is a staple of the Mediterranean diet, which may have many health benefits, including reducing the risk of heart disease and cancer. The oil is rich in monounsaturated fats and vitamin E, an antioxidant. Olive oil can also improve reproductive health in men. Research suggests that the oil may increase testosterone levels in healthy men. Participants also experienced an increase in luteinizing hormone, which stimulates cells in the testicles to produce testosterone.
8. Onions Onions offer many health benefits, from heart support to weight loss. It is also a good source of a number of nutrients and antioxidants. In addition, onions increase testosterone levels. Scientists found that drinking fresh onion juice daily for 4 weeks significantly increased testosterone levels in mice.

The influence of testosterone on the male body

Testosterone has a systemic effect on the male body. The primary task of androgen is to coordinate the functioning of the reproductive system. However, the steroid hormone not only maintains potency, but also performs a number of additional functions:

• Normalization of metabolism, prevention of excess fat deposits.
• Fat burning is the processing of complex carbohydrates and fats into useful energy. Therefore, athletes often take testosterone-based drugs before competitions. Organic matter helps reduce fat reserves, increasing muscle mass.
• Shaping the male physique with biceps and triceps.
• Control of the aging process.

Without a hormonal substance, the regulation of the following biochemical processes does not occur:

• Erythropoiesis - the formation of red blood cells;
• Protein biosynthesis is the basis for the health of musculoskeletal tissue;
• Carbohydrate metabolism;
• Normalizing blood cholesterol levels - preventing increases.

The normal course of the above processes favors increasing the duration and improving the quality of life. Moreover, normal testosterone levels have a positive effect on immunity, reproductive function, and psycho-emotional state.

Foods that lower testosterone levels

Some foods can lower a person's testosterone levels:

• Processed Foods Frozen or packaged meals and snacks are processed foods. They have little nutritional value and tend to be high in calories, salt, fat and sugar. In particular, processed foods often contain high amounts of trans fats, which can lower testosterone levels and impair testicular function.
• Canned Food and Food Packaged in Plastic Chemicals found in plastic packaging can affect testosterone levels.
  Foods and drinks that are canned or packaged in plastic can affect hormone levels. This can happen when chemicals such as bisphenol A or bisphenol C from water in plastic bottles or heated food in plastic containers enter the human body. People who work in environments with high levels of bisphenol are thought to have decreased levels of testosterone and androstenedione. It is important to note that the participants in this study worked in a factory environment. Bisphenol is present in much smaller quantities in food packaging.
• Alcohol Moderate amounts of alcohol, such as a glass of red wine, can provide health benefits. However, excessive alcohol consumption can reduce fertility in both men and women.

Drugs to increase testosterone that can be bought at the pharmacy

Prescription medications include various injections that quickly saturate the body with androgen. Pharmaceutical products containing the hormone are produced under the following trade names:

• Nebido;
• Andriol;
• Testosterone propionate;
• Tamoxifen;
• Androgel.

Such medications can only be prescribed by a doctor: increased (especially artificially, as in the case of the mentioned medications) testosterone in men has just as bad an effect on health as an insufficient level of the hormone.

There are many over-the-counter drugs available over the counter at pharmacies. They do not contain a hormone, but act as stimulators of androgen synthesis.

To improve male power, you can buy the following products at the pharmacy:

• Effex Tribulus;
• Yohimbine;
• Parity.

IMPORTANT: for some reason many people believe that sildenafil (part of some drugs - phosphodiesterase type 5 inhibitors, including the main active ingredient of Viagra) promotes the production of testosterone, this is not so, the mechanism of action of the component is aimed at improving blood circulation in the pelvic organs (and short-term).

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Other Ways to Boost Testosterone

Additional options to increase your levels of this hormone:

1. weight loss for overweight people;
2. building muscle through resistance training;
3. good dream;
4. stress reduction;
5. talking to your doctor about testosterone therapy.

Nutritionist-endocrinologist Evgenia Yurievna Smorodinskaya will tell you more about how to increase testosterone levels and provide professional assistance. Choose a time and call: +7 (499) 214-00-00.

AXIS MC thanks you for taking the time to read this information. Performer: Anatoly Ivanovich Murai.

Causes of the problem and ways to combat it at home

There are several reasons for a decrease in hormones, each of which, to one degree or another, can affect a man’s hormonal levels. Let's list the most common, most dangerous reasons.

Stress

Prolonged stress is one of the main causes of many diseases, including hormonal imbalances. Stress sends an impulse to the brain, resulting in the release of huge amounts of adrenaline and cortisol.

If this happens for a short time, then the combination of these two enzymes allows the body to build a protective shield from any negative external influence. The body seems to be on alert to face danger.

But when the surge of adrenaline and cortisol lasts more than 24 hours and is repeated with a frequency of more than 2 times a month, then a complete internal imbalance occurs.

As a result of this destructive chaos, testosterone is the first to suffer, as it cannot withstand the attack of enzymes hostile to it and reduces its activity.

Therefore, in order to avoid health problems, it is necessary, first of all, to ensure a more or less calm, measured life, devoid of swearing, squabbles, fears and depression.

Bad habits

Excessive consumption of alcohol and tobacco products also leads to numerous hormonal problems. Alcohol, especially in large quantities, is a kind of dynamite for the body.

Frequent consumption of alcohol-containing drinks leads to the death of healthy cells, complete extinction of the brain, reproductive system, destruction of the gastrointestinal tract, heart muscle... and the list of negative manifestations does not end there.

Poor nutrition

The predominance of fatty, high-calorie foods in a man’s diet leads to a rapid decrease in hormone levels.

To improve the situation, you need to completely reconsider your diet, including:

• 
  vegetables fruits;

• greenery;
• meat (beef or chicken, but not pork) boiled or stewed, but not fried;
• dairy and lactic acid products;
• nuts, dried fruits;
• herbs, herbal teas, which are rich in valuable enzymes and amino acids.

ATTENTION: In order for testosterone to remain normal, it is necessary to consume foods containing vitamins C, E, A. Onions, lemon, fish, olive oil, carrots, hazelnuts... - these and many other healthy products of natural origin must be included in your diet, giving up harmful products such as alcohol, tobacco products, hamburgers and other fast food dishes, and confectionery.

Irregular sex life

The lack of regular sex life is one of the most serious reasons affecting the functioning of a man’s entire body, including the production of vital hormones.

But at the same time, it should be emphasized that an overly active sex life also leads to a decrease in libido and testosterone production.

Therefore, you should take note of the rule of the golden mean, moderation in everything.

Insufficient physical activity

Movement is life. The ancients knew this wisdom.

Today, when our working days are spent sitting at computers, in car seats, and evenings and weekends in passive fatigue in front of the TV and again, in front of the computer, but with virtual games, there is a frightening increase in a variety of diseases, the main cause of which is is precisely a passive lifestyle.

For a man, lack of physical activity is a destructive factor that destroys hormonal levels. Therefore, in order to normalize testosterone levels, you need to include physical activity in your daily regimen.

Cardio exercises (running, jumping rope, swimming, cycling, tempo walking) should be alternated with strength training (barbell press, dumbbells, pull-ups, push-ups, abdominal work) and stretching.

Only in the combination of these three elements, physical activity will not only be a controller of the hormonal system, but also an excellent way to create an ideal body, as well as maintain oneself in a vigorous state.

There are two main methods of increasing the hormone:

• a natural method consisting of physical activity, a therapeutic diet and the use of herbal teas based on ginseng or eleutherococcus;
• medication, prescribed in more complex cases (not at the initial stage).