9 Ways to Increase Testosterone Levels Naturally

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 a man’s sexual and reproductive function and is responsible for increasing muscle mass and hair growth. In addition, it has less “noticeable” but no less important functions: maintaining bone density, maintaining the number of red blood cells at the desired level, and many others.

From about age 30, testosterone levels in men begin to decline naturally. A variety of chemicals, including the use of drugs such as statins, have a negative impact on testosterone levels in men. At the same time, estrogen levels tend to increase due to the widespread occurrence of estrogen-like compounds in food, water and environmental pollutants. The question immediately arises, how to increase testosterone?

What is the normal testosterone level and how to determine it?

A decrease in testosterone will not go unnoticed for a man. This sex hormone affects the functioning of all human organs and systems, so a decrease in its level will affect deviations in functions, as well as changes in the structure of some tissues. Even without laboratory tests, you can suspect a problem based on the following signs:

1. Erectile dysfunction, in advanced cases – complete absence of erection.
2. Decreased sexual desire. It may be a consequence of the first problem or occur independently of it.
3. The distribution of adipose tissue according to the female type is on the chest and hips.
4. Abdominal obesity – fat accumulates in the abdomen and waist.
5. Decreased muscle volume. In special cases, even intensive training does not help a man.
6. Flabby, flaky skin, baldness, hair loss on the arms and legs.
7. Chronic fatigue, drowsiness, weakness.
8. Deterioration of memory, reaction, concentration.
9. Irritability, depression, mood swings.

These symptoms, especially in combination, may indicate a drop in testosterone levels in the blood. But it is possible to say for sure whether there is a problem only after laboratory tests. To do this, a man must donate blood from a vein and wait for test results.

Testosterone levels are normal.

Age	Indicator nmol/l
<18	0,2-37,67
18-50	5,76-30,43
>50	5,41-19,54

Having received the blood test data, the doctor will be able to tell exactly what measures to take to improve the situation. It is possible that the problem is associated with some disease and then it will not be possible to increase testosterone naturally - serious therapy will be required.

Taking a blood test for testosterone

But even with drug treatment, it will not be possible to avoid lifestyle corrections - testosterone levels can only be restored with an integrated approach.

Diagnosis of high testosterone in men

The normal range for total testosterone in adult men is 8.5–32.0 nmol/l, but may vary between laboratories depending on the method used to determine the hormone.

In a bound state, 97–99% of testosterone circulates in the blood, with about 54% of the hormone bound to albumin, approximately 44% to sex hormone-binding globulin. Only 1–3% of testosterone is in the unbound form (free testosterone). In cases where the patient has increased or decreased levels of sex steroid binding globulin, determining the level of free testosterone makes it possible to assess androgenic function.

Testosterone is responsible for the normal virilization of males, which includes the normal processes of puberty.

During laboratory determination of testosterone levels, the patient's blood serum is examined. Blood collection is carried out from 8:00 to 14:00. The day before the study, physical and psycho-emotional stress and the consumption of alcoholic beverages are excluded. The last meal should be 8-12 hours before taking blood; you should not smoke an hour before the test.

To draw up a treatment plan for high testosterone, ultrasound and magnetic resonance imaging may be required.

Drugs that increase testosterone levels

Various medications sold in pharmacies or specialized sports stores (dietary supplements) can affect testosterone levels, but most likely affect the functioning of other body systems. Such medications should only be taken under the supervision of a specialist; it is better if they are prescribed by an andrologist, and the therapy process itself will be monitored by laboratory tests.

To increase testosterone you can use:

1. Testen-100 solution for injection. It is relatively cheap, but testosterone grows slowly, its background may be unstable and, as a result, fluctuations in the exchange of water and salt.
2. Nebido. Another injection solution, the effect of which will be noticeable after a year. Among the disadvantages, men note that the injections are noticeably painful.
3. Andriol. Available in capsule form, it has a slight effect, but has almost no effect on liver function.
4. Tamoxifen. Prescribed for cancer caused by estrogen. Has many side effects.
5. Androderm. Available in the form of patches, they can cause allergic reactions.

Any medications cause side effects. In men they will be more pronounced. Most often, doctors are consulted about the following health problems:

• excitement, aggressiveness;
• difficulties with procreation;
• uncontrolled hair growth throughout the body;
• swelling of the upper and lower extremities.

Possible problems with the cardiovascular system. More intense baldness is possible.

If side effects develop, you will either have to look for another drug, or abandon drug treatment and opt for increasing testosterone naturally. Moreover, this option can give a good result, albeit over a longer period.

To increase the amount of testosterone, you need to follow nutritional standards, exercise and adjust your lifestyle. Let's look at these areas in more detail.

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Normal and abnormal testosterone levels

Average normal hormone levels are shown in the table.

Age, years	Testosterone, nmol/l
Up to 1 year	Up to 1.25
Up to 11 years old	0,39-2,31
Up to 15 years	0,48-22
Under 18 years old	3,67-37,61
Up to 50 years	8,9-42
From 50 years old	5,4-19,5

Increased testosterone levels occur with increased activity of the pituitary gland and hypothalamus of the brain. It causes premature puberty in boys. Such abnormalities are usually caused by genetic diseases or tumors. Lack of the hormone is more common.

Her reasons:

• obesity;
• excess prolactin due to pituitary adenoma (tumor);
• consequences of traumatic brain injury, surgery, radiation, brain infection (the formation of hormones that stimulate the testicles is reduced);
• diseases of the thyroid gland, adrenal glands;
• undescended testicle into the scrotum (cryptorchidism) or its absence (developmental anomaly);
• chronic prostatitis;
• injuries and operations in the groin area;
• use of drugs: antitumor drugs, Tetracycline, Prednisolone, Finlepsin;
• low physical activity;
• lack of the required amount of protein and fats in the diet, excess sweets;
• alcoholism, smoking;
• stress;
• venereal diseases;
• lack of regular sexual intercourse.

Foods that increase testosterone levels

Before adjusting the diet, a man must undergo a full examination. This is necessary to identify a number of diseases that can cause low testosterone levels. If there are no such problems in the body, then you can focus on diet and lifestyle changes.

Foods that increase testosterone levels

List of foods that can directly or indirectly affect testosterone growth:

• lean red meat;
• poultry (not fatty);
• oysters, shrimp, salmon and other seafood containing fatty acids, protein and selenium;
• avocado, carrots, tomatoes, eggplants;
• celery, parsley, arugula, spinach;
• citrus fruits (except grapefruit);
• grapes, melon, dates, apricots;
• dried fruits;
• currants, cranberries, figs;
• hazelnuts, pistachios (not salted), walnuts;
• bee honey in reasonable quantities;
• buckwheat, pearl barley and millet cereals - it’s not for nothing that such porridges are the basis of the army diet;
• chicken and quail eggs (do not overdo it);
• dairy products;
• olive and nut oils.

In addition to a variety of foods, drinks can also give a good effect. It has been established that green tea stimulates muscle development, which means it indirectly affects testosterone levels. Red tea has a similar effect. Black has less impact; it is better to replace it with infusions of ginger, raspberries, St. John's wort, fireweed (Koporo tea).

At the same time, you need to change your lifestyle. Try not to overwork, spend more time outdoors. You need to eat in small portions, fractionally, avoid prolonged fasting and overeating. You should drink at least two liters of water a day, but carbonated drinks should be completely avoided. The same goes for alcohol. You also need to quit smoking.

Why do we need testosterone?

Foods that lower testosterone levels

If you decide to raise testosterone with meat, fruits and other foods, you also need to know what not to eat. Some dishes and foods have a negative effect on the body and therefore can lead to a decrease in testosterone. It turns out that a man will exhaust himself with exercises and spend money on a diet, but there will be no effect.

To know which foods may lower testosterone levels, see the detailed table.

Product	How does it affect testosterone levels?
Salt	Reduces the acidity of the body, which is useful. However, sodium accumulation leads to decreased testosterone levels. Therefore, salty foods - crackers, chips, fish - should be excluded. No more than 3 g should enter the body per day.
Sugar*	It contains sucrose, which directly affects testosterone levels towards its reduction. The maximum dose of sugar for a man is 6 teaspoons per day.
Coffee	Instant “coffee” leads to the conversion of testosterone into estrogen with all the ensuing consequences. Natural coffee of any roast simply stops testosterone synthesis, the maximum permissible daily dose is 1 cup.
Imported meat**	Any meat sold in supermarkets and stores contains female sex hormones and antibiotics. Especially when it comes to imported products. It is better to buy meat in the village or raise it yourself.
Soy***	Contains phytoestrogens that reduce testosterone levels.
Fast food	Contains a complex of substances harmful to the male body.
Milk	Milk is generally contraindicated for adults. For a man, it is doubly harmful due to the female sex hormone estrogen it contains.
White bread	Contains sucrose, which increases testosterone.
Vegetable oils****	They contain combinations of polysaturated acids, which slightly, but reduce testosterone levels in men. You also need to completely remove mayonnaise, which contains sunflower oil, from your diet.
Smoked products	Modern smoked products are produced by immersion in a special liquid. It inhibits testicular function, hence the decrease in testosterone levels. Natural smoking, especially hot smoking, is acceptable.

*The male body needs sugar, but not fructose, but glucose. It is found in large quantities in bee honey, potatoes and sweet fruits. These are exactly what you need to eat to increase testosterone and also improve sperm quality.

** Female hormones are not detected in fish and lamb; you can eat such meat without fear. Pork, beef and poultry are better off.

***Contained in store-bought dumplings, cheap cheeses, cutlets, sausages and other “meat” products.

****Except olive and nut.

Soda lowers testosterone

Following these recommendations will help restore the amount of testosterone in the blood and maintain it at the proper level. In addition, if a man eliminates the foods listed in the table, the likelihood of developing prostate cancer will decrease several times. Prostatitis will also become less likely.

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What is a hormone?

Most people know that testosterone is a hormone, but do not understand the meaning of the term.

Hormones are chemicals produced in the body that control and regulate the activity of certain cells and organs.

Hormones play an extremely important role in many processes and areas of life, including digestion, metabolism, growth, reproduction and even mood.

You can think of them as messenger molecules that stimulate the functioning of cells and organs in various ways. For example, insulin is a hormone that causes cells to absorb glucose from the blood and use it to produce energy.

Testosterone, like insulin, is also a hormone, but its functions in the body are completely different.

Folk remedies to increase testosterone

Our ancestors had no idea what testosterone was, but they understood how to deal with the signs that develop when this hormone decreases. Some traditional medicine recipes have survived to this day, some of them have been successfully tested by doctors, and therefore can be recommended for increasing testosterone levels. Let's look at the most effective folk methods that can be used to overcome the problem at home.

Siberian ginseng tincture

It perfectly increases testosterone levels, in addition, improves mental performance, enhances sexual activity and helps get rid of chronic fatigue. In recommended doses, the medicine does not have a negative effect on a man, so you can safely go to the pharmacy or prepare the tincture yourself according to our recipe.

1. Take 20 g of ginseng root.
2. Grind thoroughly.
3. Pour 20 ml of medical alcohol.
4. Leave for 3 weeks in a dark, cool place.
5. Strain through cheesecloth and pour in 100 ml of water.

If we talk about the pharmacy tincture, the dosage is 40 drops in half a glass of water once a day, preferably in the morning. Drink a teaspoon of the self-prepared product in the morning, lunch and evening.

Enhancing Fenugreek

It has been established that different parts of the plant contain substances useful for men - zinc, magnesium, amino acids. Together they help increase testosterone. The herb also increases appetite, which indirectly helps increase the level of male sex hormone (with proper nutrition). There are many methods of treating fenugreek, the simplest is to take a teaspoon of the plant’s seeds every day, washing them down with a sufficient amount of water.

You can also prepare a useful infusion:

1. Take a teaspoon of the plant.
2. Pour in 600 ml of water.
3. Simmer over low heat for 5 minutes.
4. Strain and squeeze out the mass.
5. Pour into a container of sufficient volume.

The resulting infusion should be drunk in a glass in the morning, at lunch and in the evening. This remedy has a rather strong taste, so a man can prepare an alternative to it by mixing fenugreek, honey and lecithin in a 1:1:1 ratio. The resulting mixture is taken in the morning, at lunch and in the evening.

Ginger for testosterone

It is known that ginger, when used wisely, has a beneficial effect on the male reproductive system. The root is recommended for problems with potency, for the prevention of prostatitis and prostate adenoma; it can also increase testosterone levels. To do this, just brew ginger and drink it instead of regular tea, or finely chop the root and take a teaspoon every 8 hours.

Folk remedies to increase testosterone

The effect of ginger can be enhanced by preparing a wine tincture according to the following recipe:

1. Take 100 g of crushed root.
2. Add 2 level teaspoons of nutmeg (to enhance the effect)
3. Pour in a liter of real red wine.
4. Leave for 20 days in a dark and cool place.
5. On day 21, strain the wine.

Drink a small glass of it before bed. After a few days, you will feel a surge of strength, which means that testosterone is gradually returning to normal.

There are contraindications for ginger and nutmeg. It is better to consult with your doctor about the advisability of this remedy and only then start preparing it. Thus, nutmeg is contraindicated for nervous excitability, irritability, and depression.

Lovage root

Lovage is otherwise called a love potion. In natural conditions it can be found only in some regions of Afghanistan and Iran, but many grow this plant at home, so it is easy to get it from Russian healers. The grass deserves its popular name for a reason - the substances included in its composition stimulate the male reproductive system, help fight erectile dysfunction in old age and are indirectly involved in enhancing testosterone synthesis.

To use for the purposes considered, you need to prepare the tincture according to the following recipe:

1. Take a root 2-3 cm in size.
2. Pour in a liter of port wine.
3. Boil over low heat for 2 minutes.
4. Strain and pour into a dark glass container.
5. Place in the refrigerator.

To increase testosterone, drink a tablespoon in the morning, lunch and evening half an hour before meals. You can also use the root as a seasoning for dishes; it goes especially well with meat and fish.

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Contraindications include a tendency to bleeding and hemorrhoids at any stage. People suffering from vascular pathologies and prone to allergic reactions also need to be careful. If you are going to harvest the roots yourself, it is better to do this in late autumn: before and during flowering, lovage is poisonous.

Nettle tincture to increase testosterone

Nettle treatment

All above-ground parts of nettle, especially the leaves and seeds, are good for increasing testosterone. The best time to collect leaves is May. This month is the most active sap flow, so the plant mass will be maximally saturated with useful substances.

The easiest way to use it is to dilute a teaspoon of bee honey (linden or buckwheat) in a glass of water and drink a teaspoon of nettle seeds with the resulting solution. An infusion of nettle leaves prepared according to the following recipe can give a good effect:

1. Wash the nettle leaf and weigh out 100 g.
2. Pour in a liter of fortified wine.
3. Leave for 20 days and strain.

To increase testosterone, drink a quarter glass. You can also mix one banana and 10 g of nettle seeds or beat young leaves in a blender and add the same amount of bee honey and dilute with grape juice.

When treating with nettle, you need to be careful - the plant increases blood clotting, therefore it is contraindicated in some diseases. These include: thrombosis, thrombophlebitis, varicose veins (including varicocele), hypertension.

Leuzea safflower

To increase testosterone levels, traditional healers recommend maral root. This is the name of the plant, known in botany as Leuzea safflower.

Recipe for healing tincture:

1. Take 200 g of root.
2. Grind.
3. Pour in a liter of quality vodka.
4. Leave for 20 days.
5. Strain.

To achieve the desired effect, dilute 20 drops of the product in a quarter glass of boiled water and drink after each main meal. After three weeks, take a break for 14 days, then repeat the course. In total, you need to complete 4 courses.

Contraindications to treatment of Leuzea are: arrhythmia; chronic pathologies of the liver and kidneys, arterial hypertension, any infectious diseases in the acute stage, angina pectoris and problems with heart function. The plant is also contraindicated in case of individual intolerance.

Causes of androgen reduction

Testosterone in men is synthesized by two organs: the testicles and the adrenal glands. The testicles produce the bulk of the hormone (95%). The contribution of the adrenal glands to the total level of androgens is not so significant. They produce "weak" forms of male hormones, which are then converted into testosterone. Decreased androgen levels in young men are often associated with testicular dysfunction. Diseases of the adrenal glands also have a negative impact on hormonal levels, but not so significant. Since testosterone synthesis occurs at the command of the brain, a decrease in the hormone can be caused by various lesions of the hypothalamic-pituitary system.

In adolescents, testosterone deficiency manifests itself as delayed sexual development. The cause may be acquired or congenital pathologies: orchitis, anorchia, undescended testicle, Klinefelter, Rood, Kallman syndromes.

Endocrine disorders can also occur for the following reasons:

1. Chronic renal failure.
2. Spinal cord diseases.
3. Tumors.
4. Thyroid dysfunction.
5. Drug use and smoking. Nicotine and psychoactive substances slow down testosterone synthesis.
6. Pharmacological factor: treatment with cytostatics, antituberculosis drugs, some antidepressants, antipsychotics, taking thyroid hormones, anabolic steroids, estrogens.

Chronic fatigue, lack of sleep, and constant stress have a negative effect on the amount of testosterone in the blood. Cortisol produced during such conditions has an extremely negative effect on the level of male hormones.

Sooner or later, any man suffers from age-related androgen deficiency. A gradual decrease in testosterone levels occurs from 30-40 years. By the age of 50-60, about 20% of men already suffer from severe hypogonadism. The intensity of the decrease in hormone levels depends on a number of factors:

• Heredity;
• Lifestyle. In obese and physically inactive men, testosterone levels are usually lower than normal, since adipose tissue actively produces female hormones;
• Presence of chronic diseases : arterial hypertension, coronary disease, diabetes mellitus. In men suffering from these pathologies, testosterone levels are 10-15% lower, regardless of age.

The clinical picture of androgen deficiency can be erased for a long time. Men turn to doctors for various reasons (from depression to chest pain) and undergo treatment, which, due to incorrect identification of the root of the problem, turns out to be ineffective.

Exercises to increase testosterone

Along with traditional methods of increasing testosterone and correcting the diet, physical activity is important. In this case, you need to take into account the characteristics of age and condition of the body and not overdo it.

Exercises to increase testosterone

Lifting weights is important to increase testosterone. It’s good if the weight is large and the number of lifts is smaller. The main thing is to perform the following types of exercises:

1. Bench press with a barbell. The exercise requires the coordinated work of muscle groups, so more testosterone is produced than in cases where one or two muscles are involved. In addition to the bench press, this category includes squats, shoulder presses and the like.
2. HIIT (high intensity interval training). This technique consists of alternating two intervals: during the first, the exercises are performed quickly, at a high tempo, and during the second, a light, restorative exercise is performed. For example, the first stage lasts 20 seconds, the second – 80 seconds, the number of repetitions is at least seven. This load increases testosterone production.
3. Increase the load. If you play sports without effort, there will be no benefit. Testosterone increases only when a man overcomes high loads, which is why professional athletes and construction workers do not have such problems.

In addition to working out in the gym, a similar effect can be obtained when working in the country or on a rural estate. Forget about naps during the day, get up with the sunrise, strive to reduce the amount of hired labor, do any work yourself - and testosterone will remain at the proper level. Especially if you improve your diet and don’t “kill” your body with bad habits.

How to increase testosterone levels naturally?

While all the legitimate and effective testosterone supplements on the market are made from a variety of herbs and ingredients that are safe for the body, there are other ways to increase your testosterone levels without taking supplements.

However, if the most important thing for you is the speed and speed of increasing your testosterone levels, then supplements have proven that they are the most effective way.

However, if you are someone who vehemently hates any sports nutrition and dietary supplements and wants to do everything without drugs, here are some useful ways to increase testosterone production without taking synthetic substances:

Let's sum it up

In most cases, it is possible to increase testosterone in men using natural methods. Proper nutrition, giving up bad habits and high physical activity will help cope with the problem better than various drugs, and there will be much fewer side effects. As for medications, they should be prescribed by doctors taking into account the man’s health condition, and the course and dosage should be strictly controlled. Hormonal drugs can cause enormous harm, so self-medication in this case is unacceptable.

How can you replace Testosterone?

If you are experiencing erectile dysfunction, low sex drive, depressed mood, difficulty concentrating and memory, and you think it is due to low testosterone levels, this can be easily checked by taking a blood test. Because hormone levels fluctuate throughout the day, you will need other tests to get a true picture of your body's condition.

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”.

How to normalize testosterone levels

Among the medicinal methods popular in the treatment of high testosterone in adolescents is hormonal therapy using luteinizing hormone analogues. As a result of such therapy, testosterone levels return to normal according to the patient’s age.

If an adult man begins to notice testosterone excess in himself: he develops uncharacteristic irritability and aggression, his hair begins to grow actively, and he has a constant sexual desire that cannot be controlled, then he needs to undergo an examination. This is necessary in order to identify disorders in the body that have led to excess hormones. For patients involved in sports and consuming products that help build muscle, simply giving up such products may be enough for testosterone levels to normalize.

Testosterone levels are also reduced by drugs such as Carbamazepine, Cyclophosphamide, Magnesia, Digoxin, Finasteride, Ketoconazole, Nafarelin, etc. In cases where the cause of a high level of male hormone is a tumor formation in the adrenal glands, surgical intervention is resorted to. If the formation is benign, the prognosis is always favorable. In boys with early puberty, the causes may lie in testicular tumors. These tumors are also removed surgically, after which recovery is noted, and hormonal levels are normalized according to age.

Important! Numerous observations have shown that high-testosterone men experience rapid aging and early mortality.

No matter how incredible it may seem, in order to reduce the level of the hormone it is necessary to clearly establish a work-rest-sleep regime so that there is no overload of the body. A man is recommended to normalize sexual relations: they should be regular, but not frequent and with one woman, and masturbation is also not recommended.

Main signs of elevated testosterone levels

Testosterone regulates the expression of sexual characteristics in men. But it also has other functions:

• responsible for the growth of muscles and bones;
• regulates sperm synthesis;
• controls sebum production;
• responsible for mood stability;
• regulates triglyceride synthesis;
• increases the synthesis of endorphins;
• controls digestive processes involving insulin;
• responsible for carbohydrate metabolism;
• regulates libido strength;
• increases endurance and strength characteristics of muscles.

When testosterone levels are elevated, the body functions for which the hormone is responsible are impaired. The following symptoms occur:

• increased irritability and aggressiveness;
• mood changes in a short period of time;
• increased sweating;
• muscle and general weakness;
• decreased ability to concentrate;
• memory loss, forgetfulness;
• worsening sleep—a constant desire to rest during the day, problems falling asleep;
• migraine-like pain;
• alopecia (baldness) of the head;
• rise in blood pressure;
• increased body hair growth;
• a sharp appearance of sexual desire, which is replaced by apathy;
• skin rashes;
• reducing the time of sexual intercourse;
• pain during ejaculation and urination;
• weight gain with poor nutrition.

If you have symptoms of high testosterone, you should visit a urologist-andrologist. He will order tests to determine the exact amount of the hormone and prescribe treatment.

Signs and consequences of hormonal excess

High testosterone men usually have a low tone of voice and good physical development. Such representatives of the stronger half are characterized by impulsiveness and risk-taking, sexual activity. Such men usually do not have permanent sexual partners. Such people often become drug addicts, alcoholics, etc.

Men with high levels of testosterone experience aggressive behavior, increased irritability and excitability, and possible suicidal tendencies. Such representatives of the stronger half are characterized by increased hairiness over the surface of the entire body and profuse rashes in the form of purulent acne. But on the contrary, the hair on the head may fall out, which will manifest itself as a completely unmanly bald spot. Elevated testosterone levels are often found in professional bodybuilders who build muscle mass through the use of anabolic steroid hormones. When using such drugs, there is a violation of the secretion of one's own testosterone.

The male body begins to independently regulate the content of the hormone by reducing its production, which causes dysfunction of the gonads. As a result of such a restructuring of the body, suppression of the functioning of the testicles can occur, up to their atrophy, and this process inevitably leads to the development of infertility. Excess of the male hormone can provoke various kinds of disorders of the cardiovascular system, against the background of which diseases such as arterial hypertension, vascular thrombosis or heart attacks subsequently develop.

Attention! Elevated testosterone levels lead a man to infertility, erectile dysfunction, and also increases the risk of prostate cancer.

Testosterone excess also affects the reproductive system: in men, the prostate enlarges, leading to difficulties in the urinary process, impotence develops, and sperm activity decreases. One of the most dangerous consequences of increased testosterone levels is prostate cancer. Against the background of increased hormonal levels, various liver pathologies develop, swelling and congestion appear in the pelvis. Due to muscle tissue, a man gains weight and increases cholesterol levels.

In the area of ​​activity of the nervous system, insomnia, frequent and sudden mood swings of a total nature (from relaxed bliss to unbridled aggressiveness) may be observed, and a man is often bothered by headaches. Due to an excess of testosterone, the destruction of brain cells begins, and in adolescents slow growth is observed. It is quite difficult for a man to concentrate on certain activities.

Nutrition for high testosterone

To reduce androgens in the blood, it is important to adjust a man’s diet. This is a simple and effective method of treating pathology. To begin with, it is advisable to completely exclude (or significantly reduce the amount) of the following products from the diet:

• salt and sugar;
• potato;
• legumes;
• beef;
• soy;
• all types of smoking;
• bakery products;
• carbonated drinks;
• alcohol.

To increase efficiency, foods that help reduce the concentration of androgens are introduced into the diet:

• butter;
• lean fish;
• eggs (2-4 pieces per day);
• natural coffe;
• fermented milk products and milk.

A man will notice the results of proper nutrition after a week, but to consolidate the result, it is recommended to stick to the diet for three weeks. To prevent hyperandrogenism from appearing again in the future, it is worth considering nutritional recommendations and always following them.

How is testosterone produced in the male body?

As the leading sex hormone for men, testosterone is produced by several glands. For the most part, testosterone is synthesized in the testes; Leydig cells are responsible for its production. In addition to them, a small part of the hormone is produced by the adrenal glands.

The production of testosterone is influenced by the amount of follicle-stimulating and luteinizing hormones, which in turn are synthesized by the pituitary gland. Part of the testosterone in the male body is synthesized into the daughter hormone androsterone. Essentially, this is a liquid form of the main hormone, which is delivered to the organs through the circulatory system.

A decrease in the amount of the hormone does not have the best effect on muscle tone, reproductive function and psycho-emotional state. Testosterone “hunger” causes genital diseases, chronic fatigue, attention disorders and active production of excess fat in men.

The development of boys' bodies without the hormone is generally impossible; it is the increase in testosterone in the blood that causes the formation of the main male characteristics: a brittle voice, growth of muscle mass, genitals, as well as hair on the chest, armpits and pubic area. But testosterone is not only responsible for sexual functions, it also helps neutralize cortisol (the stress hormone) and helps stabilize the psyche.

Low testosterone is the silent killer

In men over 30 years of age, the natural secretion of the hormone begins to decrease and, following this, fat appears on the abdomen, muscles are lost and health deteriorates.

Low hormonal levels are dangerous:

• Metabolic disorders - diabetes, obesity and heart disease;
• Deterioration of cognitive indicators - memory impairment, moderate impairment of cognitive functions and the risk of developing disorders such as Alzheimer's disease;
• Increased risk of obesity and muscle loss;
• Significantly higher risk of early death.

How to increase testosterone at home

It has been proven that excess weight is one of the main reasons for low testosterone levels in men. According to the results of studies, in men over 30 years of age with a weight exceeding ideal body weight by 30% or more, the level of testosterone in the blood decreases by 10–20% every year. Therefore, it is possible to increase testosterone in overweight men by correcting excess body weight.

Adequate sexual activity plays an important role in ensuring sufficient testosterone production, since long-term abstinence from sexual intercourse has an adverse effect on testosterone secretion.

It has been established that chronic sleep deficiency leads to a decrease in the production of male hormones. Thus, you can increase testosterone by adjusting your work and rest schedule. It is necessary to avoid excessive physical and mental stress, and also ensure a full night's sleep (at least 7-8 hours a day). In addition, avoiding stressful situations can increase testosterone. This is explained by the fact that cortisol, which suppresses testosterone production, takes part in the development of stress reactions.

Strength training helps increase testosterone in men

You can increase testosterone in men naturally through exercise. Of particular importance are workouts that involve large muscles. It is recommended to conduct classes in the morning. A non-sports background is not a reason to refuse physical exercise - sports records do not matter in this case. Regular one-hour workouts twice a week can increase testosterone in men over 40 to normal levels. At the same time, overtraining should be avoided, since during physical overload the body begins to intensively produce cortisol and, accordingly, the synthesis of testosterone decreases.

Along with overeating and excess weight, regular malnutrition and a low-calorie diet negatively affect the production of male hormones.

Interestingly, the maximum increase in testosterone levels can be achieved by performing strength exercises. No other sports were able to demonstrate a comparable result.

To increase testosterone in men through exercise, it is recommended:

• conduct 2-3 training sessions per week, each of which should last no more than one hour;
• give priority to exercises aimed at large muscles (chest, back, lower extremities); exercises involving smaller muscles (abs, biceps, triceps, calves) are performed for the harmonious development of the body, but do not affect testosterone production;
• work out 1-2 large and 2-3 small muscles in one workout, each exercise should be performed in several sets of 6-8 repetitions, rest between two approaches should be 1-5 minutes, depending on the energy intensity of the exercises performed;
• try to slightly (0.5–2 kg) increase the weight of the weights used at each subsequent workout.

It is advisable that a professional be involved in drawing up a training plan and monitoring the load level, this will help avoid inadequate physical activity and its adverse health consequences.

If you combine training with a balanced diet and proper rest, you can increase testosterone in men to normal values ​​quite quickly, in just a few months.

To increase testosterone, other types of physical activity are also suitable, for example, walking, sprinting, as well as training the pubococcygeus muscle, which helps transfer the produced testosterone into the bloodstream and improves blood supply to the genitals.

It is recommended to drink at least two liters of fluid during the day, and during active sports, the amount of fluid consumed should be increased.