How to raise testosterone – why you need to take care of its proper level
In order to function properly, the human body needs a number of hormones that regulate important systems, including the sexual system. This happens in both women and men, and any, even the smallest, disturbances in hormone management can sometimes cause serious health consequences. If the problems are related to sex hormones, it very often results in decreased sexual performance, weakened libido, in extreme cases even leading to total impotence. That is why it is so important to maintain the responsible hormones at the right level, and men need to take care of the right amount of testosteronein the first place.
- 1 What is testosterone
- 2 Testosterone – norms for men and women
- 3 What role does testosterone play in the body
- 4 The effects of testosterone excess and deficiency
- 5 How to raise testosterone by natural means
What is testosterone
Testosterone is a term every man is certainly familiar with, but not everyone fully understands what it really stands for. They know that a testosterone deficiency can cause a decrease in libido or muscle mass, but it is worth explaining the definition, role and importance of this most important male sex hormone.
When we speak or write about testosterone, we mean an organic chemical compound that belongs to the group of androgens. Testosterone production in the male body takes place in the testes, in the Leyding’s interstitial cells and, although in small quantities, in the adrenal glands. It can also be synthesized in small amounts in the ovaries and placenta. Maintaining normal levels of this hormone is in turn responsible for the pituitary gland, which when its levels fall, secretes the next hormones to increase production.
Testosterone – norms for men and women
There is no exaggeration in saying that testosterone is essential, looking at the huge number of functions it performs in male and female bodies. It’s safe to say that without it we wouldn’t be able to function at all, so it’s important to make sure that testosterone levels are always in line with the standards recommended by specialists.
These norms vary depending on the type of tests performed, allowing for earlier diagnosis of many ailments, including those causing decreased sexual desire. Other reasons qualifying a patient for such an examination include:
- erectile dysfunction;
- sudden increase in body weight, overweight or obesity, despite following a well-balanced diet;
- rapid loss of hair, baldness in part or on the entire surface of the head;
- acne occurring, also in adulthood;
- characteristic lowering of the voice tone;
- male pattern hair in women;
- abnormal distribution of body fat in different parts of the body;
- menstrual problems in women.
As soon as you notice any of the alarming symptoms in yourself, it is worth going to a specialist, have your testosterone levels tested, see if they are consistent with the following accepted as valid values:
- in women: <29.5 pmol/l;
- in men: 174-792 pmol/l,
- in women: 0.52-2.43 nmol/l;
- in men: 9.0-34.7 nmol/l.
What role does testosterone play in the body
We already know that testosterone is the most important male sex hormone, which is also found in women. If you are running low on it, raising your testosterone levels to the values above will save you a lot of health problems. You can’t simply ignore the role this hormone plays, again differentiated by gender.
The importance of testosterone for men
The male body is practically unable to develop properly without it, since it begins to be produced in the fetal period, and throughout the life of a man is responsible for:
- the formation and further development of the male genitals, testicles and penis;
- a normal, undisturbed sex life;
- The production of sperm or the processes of spermatogenesis necessary for reproduction;
- growth of male pattern hair;
- the position of the vocal cords, which reduces the high, childlike tone of the voice;
- proper growth of muscle mass and long bones;
- synthesis of compounds responsible for normal blood clotting;
- stimulation of the prostate, i.e. the prostate gland to grow; however, prolonged exceeding of acceptable testosterone levels may lead to prostate cancer;
- partial regulation of the amount of LDL cholesterol in the blood here again, raising the level of this hormone can become the cause of simultaneous increase in blood pressure and the risk of developing atherosclerosis;
- Increase libido, which can be done by using e.g. potency enhancing dietary supplements, usually available in the form of tablets with a strong but natural composition.
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The importance of testosterone for women
Although testosterone is typically a male sex hormone, it is also found in women in small amounts and for good reason. Although its importance is smaller here than in men, it has several important functions:
- it supports the proper work of the ovaries;
- strengthens the weakened libido, but to a lesser extent than in men;
- increases immunity and strength of bones, so it can be considered an element of prevention against osteoporosis;
- helps reduce symptoms of depression, stress and anxiety.
The effects of testosterone excess and deficiency
The specific effects of testosterone are primarily related to its different effects on the bodies of men and women. In the case of women, the dosage of this hormone should be chosen carefully and its natural production should also be monitored. While low levels of testosterone are not usually dangerous, a rapid increase is quite the opposite, and you need to be prepared for such problems as
- rapidly growing body hair, especially facial hair;
- appearance of typically male sexual characteristics, the phenomenon of masculinization, increased muscle mass, lowered voice, atrophy of the nipples;
- increasing problems with skin health, the appearance of acne on it having a hormonal basis, discoloration and inflammation;
- greater tendency to gain weight;
- decreased libido, lack of desire for sex;
- menstrual problems;
- Difficulty getting pregnant due to reduced fertility;
- mental problems, increased hyperactivity, lowered self-esteem, nervousness and a tendency to aggression;
- male pattern androgenetic alopecia.
In men, in turn, we have to deal with a number of ailments caused by low testosterone levels, the most troublesome of which are:
- erectile dysfunction, difficulty getting an erection and maintaining it throughout intercourse;
- lower semen production which has a negative effect on fertility and may lead to permanent infertility;
- hypertrophy of the prostate gland causing other diseases, among others, connected with difficulties in passing urine;
- liver disease with further consequences in the form of digestive disorders and slowed metabolism, making it difficult to reduce weight and burn excess body fat;
- uncontrolled growth of muscle mass, particularly evident in physically active people who practice strength sports and at the same time take large amounts of supplements that can increase testosterone synthesis;
- weight gain, regardless of your current diet;
- increased potential for the formation of life-threatening venous thromboses;
- severe headaches such as migraines;
- sleep problems, often resulting in insomnia;
- violent mood swings, aggression, and a lack of emotional control;
- retention of excess fluid in the body causing visible and painful swelling of the lower limbs.
How to raise testosterone by natural means
We are most interested in finding an answer to the question often asked by men, how to raise testosterone, but preferably with the help of natural methods, without exposing yourself to the side effects of taking such popular pharmaceuticals. Fortunately such methods do exist, they are also recommended by specialists dealing with male potency problems and to keep this hormone at the right level, all you need to rememberis:
A healthy diet
This is the absolute basis of not only an effective weight loss treatment without a yo-yo effect, it also allows you to raise testosterone levels and maintain them at all times. The right diet to do this should be composed by a professional nutritionist or in consultation with your doctor.
There are many foods that allow you to naturally increase testosterone, but your daily menu should undoubtedly include:
Preferably of animal origin, and its most valuable source is invariably meat, fish and seafood, as well as adequate, acceptable by nutritionists, amounts of eggs and dairy products.However, such a diet may be problematic for people on vegan or vegetarian diets.
The fats you eat should also be sea fish, mackerel, tuna, salmon, or oils pressed from olives, rapeseed, flax seed or sunflower. Only in such are found exceptionally healthy fatty acids Omega – 3 and Omega – 6, but they must be eaten in balanced amounts, so that they do not exceed a maximum of 30 percent of daily energy requirements.
If you eat too much of them, your sex hormone levels will automatically fall and you will put yourself at risk of diseases, mostly related to increasing obesity and body fatness. This also has a significant impact on the decrease in potency and the inability to get an erection.
We shouldn’t have any problem with providing them in proper doses if what we eat includes wholemeal products, dark carbohydrates, carbohydrates and other carbohydrate sources.The body should not have any problem with providing them in appropriate doses if what it eats includes wholemeal products, wholemeal dark bread, wholemeal pasta, brown rice, oatmeal, buckwheat, barley and millet groats, quinoa. Large amounts of them, especially simple sugars, can be found in fruits, vegetables and honey.
Vitamins and minerals
Essential in any diet, not only the one aimed at higher testosterone production, but also faster, more efficient weight loss. Vitamins and minerals can be safely called the basis of our health, and those whose regular supplementation should be taken care of are:
- vitamin B6, pyridoxine, one of the many B vitamins, effective in boosting endogenous testosterone production;
- vitamin C, also known as ascorbic acid, a powerful natural antioxidant that removes reactive oxygen species, i.e. free radicals, also protecting Leyding’s testosterone-producing cells from their effects
- Vitamin D, which comes in two variants, D2 and D3, the latter being one of the substances known as testosterone boosters as it increases testosterone levels while reducing the amount of androgens in the body.It regulates the heart and circulatory system, increases muscle mass and reduces the risk of prostate disease;
- magnesium, one of the two minerals that help raise testosterone levels and maintain them for a longer period of time. It also stabilises blood pressure, improves concentration, boosts immunity and improves digestion;
- zinc, which the human body is unable to produce and must be supplied entirely from external sources. One of its tasks is to prevent the conversion of testosterone into estrogen, thanks to which it multiplies the amount of the former, preventing erectile dysfunction and increasing libido.
Herbs for potency
The power of herbal medicine, known and used around the world for thousands of years, cannot be underestimated. Herbs and other plants with proven medicinal properties will also help to naturally increase testosterone levels, thanks to whichSo your potency will skyrocket, and the sensations and pleasure of sex will be more intense for both partners. Of the numerous herbs that have such properties, experts particularly recommend
- Ground mace (Tribulus Terrestris), in which steroidal saponins, flavonoids, chlorogenic acid, vitamin C and large amounts of minerals are responsible for the increase in testosterone, simultaneously increasing the erection;
- Ginseng root, removing the effects of stress, stimulating and intensifying the production of nitric oxide which widens blood vessels and improves blood flow to the penis;
- Sabal palm (Saw Palmetto), used not only against hair loss, inhibiting the mutation of testosterone into dihydrotestosterone (DHT);
- ashwagandha, one of the plants forming the basis of traditional Indian medicine, an adaptogen fastest relieving all negative symptoms of stress, a natural potent stimulator of testosterone production;
- Maca root, which comes from the high slopes of the Andes, not only takes care of strong erections and potency but also ensures that we always have the right level of testosterone without the risk of sudden drops.
To increase testosterone levels and our sexual performance, daily physical activity is also essential. It is necessary to end the sedentary lifestyle once and for all, move from the comfort of your chair and get out of the house for fresh air, which will not only enhance libido, but also bring many other health benefits. Stress levels will be reduced, the risk of insomnia will decrease and we will have a greater desire to have sex regularly, and as studies have shown, this can increase testosterone levels by up to several dozen percent.
All it takes is an hour of walking or other regular exercise, especially those involving the most muscle groups, to feel the difference in a short time. crossfit, aerobic workouts and even walking with sticks, the popular nordic walking, are perfect for this. More fit men should consider strength training, bench pressing, deadlifting or other gym exercises to model their muscles as well.