Tiredness, low spirits, men who get angry and nervous about anything, lack of sexual desire, including anemia, weak bones, and memory problems. All of this may indicate that you have low testosterone in your blood. And there are two dangers here. First, it can occur at any age, including adolescents, adults, youth, seniors, and the elderly. And both men and women. Second, many times there are few symptoms or we attribute them to other health problems. That is why it is so difficult to suspect and detect this early. But I have very good news. No matter how old you are.
There are natural ways to increase testosterone in the blood. There are even postures that we can do with our body for just two minutes to help increase its levels. Hi everyone, I’m Dr. Veller. I have a specialty in Internal Medicine and Nephrology and today I am going to tell you what the symptoms of low testosterone are, including the most subtle ones to detect it early. What are the dangers that this can bring? What diseases does it cause? And what are the best foods and habits to increase it. Now notice, this here is testosterone, the main male sex hormone, but it’s also present in women. In men, it is she who gives the main masculine characteristics. It thickens our voice, makes us more virile, increases our muscles, keeps us energized. The problem is that it begins to decrease in our blood 0.5 to 1% per year from the age of 40.
The Symptoms of Low Testosterone
But pay attention here, it is often very low also in young people and I will tell you why right away. Its normal blood level depends on age, but it ranges between 300 and 1100 nanograms per deciliter in men and between 15 and 70 nanograms per deciliter in women.
Now, maintaining your optimal levels is much more important than you think. Since it helps control the functions of various organs, for example, it helps the growth of muscles and gives us strength. It keeps our bones strong. Avoid osteoporosis. Helps control brain function. It stimulates the production of red blood cells so that we do not have anemia.
And when to suspect that we have low testosterone? Well, in many cases there are no symptoms or they are very subtle. We do not attribute them to the deficiency of this hormone. We think it may be something else. For example, low spirits, more depressed mood, makes the man more hysterical, angry, nervous about anything, less cheerful. This can be accompanied by weakness, loss of muscle mass. There may be anemia, especially that, which is not the cause.
Now, more obvious, more typical symptoms, especially when levels are lower Decreased libido, decreased amount of body hair, growth of breasts or breast tissue in men. You can even have hot flashes, hot flashes and sudden redness of the neck, face, arms. Now pay close attention. There are also some warning signs that should concern us.
For example, reduction of bone mass can lead to osteoporosis, fractures, increases the risk of cardiovascular problems, heart attacks, strokes. It can manifest itself with depressive symptoms, decreased vitality, which can be very serious.
The Causes of Low Testosterone
Let us now see the causes of low testosterone in the blood. In addition to aging, there are many other reasons for low levels, and this can happen at any age. For example, obesity, insulin resistance, metabolic syndrome. We know that the accumulation of body fat increases the destruction or degradation of testosterone. This occurs because fatty tissue converts testosterone into another hormone called estradiol, which is primarily female. And this is very important for two reasons. First, it explains some of the physical signs that men can have, especially those who are obese, such as increased breast tissue, a condition we call gynecomastia. Second, obese patients with low testosterone levels, applying skin patches with this hormone or injecting it will not solve the problem. The solution here is to lose weight.
Sleeping bad. People who sleep little or have poor quality sleep have lower levels of testosterone. Even a few days of a bad night’s rest can lead to insulin resistance, increased triglycerides, increased levels of cortisol in the blood, which is the stress hormone. And the more cortisol we have, the lower our testosterone levels. Patients with obstructive sleep apnea, for example, have lower levels of testosterone. So the same thing happens here as with the obese. It is no use giving testosterone, but you have to improve the quality of sleep or treat apnea, stress. This raises cortisol levels, as I explained, and lowers testosterone levels.
Lack of vitamin D. Some studies have shown that those who are deficient in this vitamin have lower levels of testosterone. I’ll tell you how to fix this problem right away. There are also remedies or medications that can lower it, such as the use of anabolic corticosteroids, some chemotherapy, pain remedies, such as opioids, some epilepsy remedies. And there are other causes, such as consuming alcohol. This substance is toxic, it directly attacks the cells that produce testosterone. And some diseases that lower testosterone are diabetes, chronic kidney problems, especially those that are more advanced. Loss of protein in the urine. Some liver problems, cirrhosis. Having had trauma to the testicles. Chronic lung problems, including HIV infection.
Natural Ways to Increase Testosterone
And how do we deal with this problem? Well, there are great natural methods to increase your blood levels. Even changing our body posture could affect the levels of various hormones. But the most important thing here is that it is not always necessary to supplement with this hormone, that is, to use skin patches, injections. Many times controlling diabetes, hypothyroidism, losing weight, exercising, sleeping well, maintaining a good diet. His levels normalize. I’ll tell you what are the best foods, exercises, and habits to increase their levels and also if there are supplements.
But also remember that hormone treatment with testosterone can lead to thrombosis, increasing the risk of heart problems. Make your blood thicker by stimulating the formation of red blood cells. In some patients, it could increase the risk of prostate cancer. So let’s go natural.
And first I want to tell you something about body posture and testosterone. And this is very interesting. It is not a joke. A study by scientists at Harvard University showed that holding a pose for two minutes could increase your levels while lowering cortisol levels. The researcher asked some of the participants to maintain a more dominant posture with their chest and head held high, as if showing more confidence. The typical posture of Superman or Wonder Woman. At the same time, he asked other participants to make a posture as more sad, afflicted. Anxious and afraid also for two minutes. After this, she measured the levels of the hormones and saw that the former had higher levels of testosterone and at the same time lower levels of cortisol. And the authors’ explanation is that modifying our facial expression and our posture could modulate emotional states and in some way this can affect the levels of our hormones and neurotransmitters because the body is one, everything is connected. Subsequently, other scientists tried to replicate this study without obtaining the same results, and this created a great debate in the scientific community. Whether or not it is true that changing our posture, displaying a more dominant attitude actually increases blood testosterone levels. What I am telling you is that no matter how old you are, doing that posture for two minutes every day is not going to hurt you. It has no adverse effects. And if somehow this generates a more active behavior in you, that makes you feel more determined, more powerful or powerful. Why not give it a try?
Now let’s look at foods and supplements that help increase testosterone levels. And the first one I am going to tell you about is the pomegranate, a fruit that has been considered an aphrodisiac for millennia. It has tremendous antioxidant, anti-inflammatory, anti-aging properties. Increases testosterone levels. Prevent it from being destroyed. Improves blood flow improving sexual performance. It helps both men and women feel more pleasure.
And there is very good science behind all this. So incorporate it into your diet. Try consuming a pomegranate a few times a week. Ginger, there are several studies that show that consuming it every day increases the production of testosterone, in addition to having excellent antioxidant, anti-inflammatory effects, improves immunity.
You can consume it chopped in the salad or liquefied along with fruits as you like. Garlic helps a lot. It contains enormous antioxidant, anti-inflammatory properties thanks to a substance called “allicin”. The secret is that you must consume it raw, crushed or chopped for the allicin to activate.
You can also cook it, but try not to spend more than three minutes and not heat it more than 60 degrees. Try to consume 1 to 2 cloves of garlic per day. Onions contain flavonoids, a substance that helps produce this hormone. It is best eaten fresh, raw, along with the salad. Or onion juice for those who like it.
Foods rich in zinc, a mineral of enormous importance. Oysters, for example, are very rich in zinc. Also, the egg, the seeds, in general, especially the pumpkin seeds, the grains, the broccoli also contain a lot. Foods rich in magnesium, a mineral that is also very important to help activate testosterone. You can find it in darker leafy vegetables like spinach. Also in nuts, seeds, in general. One thing that is very important for the production of testosterone is the good fats, those that we find in fish such as tuna, sardines, salmon. So try to incorporate all of these foods into your diet. The diet has to have many colors, it has to be varied.
Let us now look at the vitamins and supplements that can increase testosterone. The main one here is vitamin D. The main source of vitamin D is the sun. It’s not the food. Sun exposure on the arm, legs, belly. 20 to 25 minutes per day is enough to keep your levels optimal. Now there are people who need supplements. This depends on each case and for that, you should always consult with your doctor. The most appropriate dose of vitamin D supplements is 2,000 to 10,000 international units per day. But this depends on each patient. Vitamin C helps lower cortisol levels. If you consume a varied diet of citrus kiwi, guava, you do not need any type of supplement. It is also present in passion fruit. You can drink water with lemon. Citrus, in general. And what about vitamin and zinc supplements? They are needed?
Well, if you have a varied diet, rich in colors and you don’t have any disease that lowers your levels in general, supplements are not needed. Now, if in your routine it is usual for you to consume ultra-processed junk food, poor in color, you may possibly have a deficiency of these and may need supplements.
One very important thing, consuming refined sugar detonates testosterone levels, those carbohydrates with a high glycemic index that generate insulin resistance, obesity, increased triglycerides, etc., drastically decrease their blood levels.
Do you know what is the habit that has more weight to maintain the levels of this normal hormone? Improve the quality and quantity of your sleep. Some studies even showed that those who slept five hours or less per day had smaller testicles. This was seen in young adults compared to those who slept more than 7 or 8 hours a day. Sleeping well gives you superpowers, literally.
Another very important habit is doing strength, resistance exercises. This is much more than just burning calories. The hormonal and metabolic impact this has is impressive. In addition, it improves insulin resistance, helps reduce weight, improves mood, releases endorphins, and has benefits on several levels. The ideal thing to increase testosterone is to do strength, weight, bodybuilding exercises, at least three or four times a week, half an hour, 40 minutes. If for some reason you have a contraindication to lifting weights, stay active, avoid a sedentary lifestyle, use the stairs, dance whatever you want, but move.
Other Habits Avoid alcohol if you can’t avoid it. Consume as little as possible. Don’t smoke or smoke as little as possible. And measures to reduce stress such as meditation. Traveling, listening to good music also helps increase testosterone levels.
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