9 ways to increase testosterone in men after 30 and over

Testosterone is the main male hormone responsible for male strength. Many, even young men, are deficient in testosterone these days. The reason for this may be improper diet, bad habits, poor sleep, lack of physical activity. Plus, after 30 years of age, the testosterone level in men decreases by 1-2% per year (this is a natural process). In this article I will tell you how to increase testosterone levels and stop their decline naturally, without the use of special drugs.
 

Reasons for a decrease in testosterone

• Age-related changes. The older the man, the less the sex hormone is produced in the body. By the age of 60, testosterone levels decrease by 50%;
• Bad habits;
• Improper nutrition;
• Sexually transmitted diseases;
• A sedentary lifestyle, lack of physical activity;
• Wearing tight underwear that constricts the vessels of the genital organs;
• Bad ecology
• Obesity;
• Constant stress;
• Chronic diseases of internal organs.

Manifestations of testosterone deficiency : sleep disturbance, decreased potency, frequent dizziness, weight gain, pain in muscles and joints, memory impairment.

Natural ways to normalize testosterone levels:

1. Weight loss.

Fat deposits are not only ugly, but also dangerous for men's health. Lipid cells take the hormone from the blood and turn it into an inactive form. Losing weight is a great way to boost testosterone. In addition to testosterone levels, excess weight negatively affects the functioning of all internal organs.

2. Add physical activity to your life.

Exercise is the best way to boost testosterone. Multifunctional workouts work great. Exercises that involve a large number of muscles are ideal: squat, bench press, deadlift. Gradually, you need to increase the working weight so that the muscles do not get used to the load. But do not overdo it, overtraining is a terrible thing. You can do home workouts, but not cardio. Push-ups on the hands, push-ups from the floor with add. weight, army push-ups, squats with a backpack that can hold water bottles or books.

3. Set up food.

Stop eating all sorts of rubbish. People leading an averagely active lifestyle need 2500-2800 kcal daily, after 55 years, the requirement decreases to 2000-2200 kcal.

For a better synthesis of testosterone, the diet should be enriched with fatty fish, seafood, vegetables (onions, tomatoes), bananas and avocados, garlic, ginger, parsley, turmeric, cinnamon.

4. Normalize sleep.

Most of the testosterone is produced during nighttime sleep. Scientists advise sleeping for 7-8 hours. It is important to go to bed on time, proper rest should begin no later than 10-11 pm.

5. Give up bad habits.

Cigarettes are one of the main killers of testosterone.

Toxic substances in their composition impair the work of the pituitary gland - the central endocrine organ responsible for the functioning of the reproductive system. Secondly, nicotine affects the testicles: it destroys the cells that synthesize testosterone.

The liver is the main organ that is responsible for hormonal metabolism, therefore, when exposed to alcohol, the level of androgen will decrease. Beer hurts the most.

6. Avoid stress and depression

When stressed, the body releases cortisol, which suppresses testosterone production. In today's world, it is difficult to remain calm at all times. I advise you to treat everyday problems easier and not worry about trifles.

7. Live a regular sex life.

I think there is nothing to explain here. The main thing is to avoid self-satisfaction, this is an unnatural way that reduces the production of the hormone.

8. Reduce your consumption of coffee and energy drinks.

Abuse of coffee and strong tea contributes to a decrease in testosterone levels. This effect is observed if you drink more than 4-5 cups a day. It is generally better not to drink energy drinks, because they contain a huge dose of caffeine.

9. Maintain a good mood and do your favorite thing.

With rest and positive emotions in the brain, the synthesis of serotonin, dopamine and other biochemical compounds that affect the state of the genital area increases.