reduce its production
The male hormone or testosterone is one of the most important male sex hormones. This is because it is primarily responsible for the emergence of secondary sexual characteristics in males, and has direct effects on a man’s sexual health, desire and overall health.
The testicles are the main source of this hormone, and it is medically known that the testicles of a normal man make 6 to 7 mg of the male hormone per day. The importance of the male hormone lies in the multiplicity of its functions and their overlapping in most body systems, some of which are related to reproductive and sexual health, including building muscles, increasing sexual desire and ability, regulating liver function, increasing bone density, regulating blood circulation, and improving memory.
There is a gradual physiological decrease in the level of the male hormone in healthy men, as the male hormone decreases 30% in healthy men from the age of 25 years to 75 years gradually.
Just as the male hormone begins to increase in the male body at the stage of puberty and is at its highest levels from the age of 19-30 years, but it begins to gradually decrease 1-2% annually. Many men begin noticing the symptoms of the problem over the age of fifty years, but symptoms may begin earlier in a small percentage of them. In a Canadian study conducted on several thousand men, it was found that symptoms occur in 8% in men in their forties, 29% in their fifties, 44% in the sixties, 70% in the seventies, and 91% in the eighties, and these symptoms are summarized according to their importance in Poor sexual desire, poor penile efficiency, weak muscle capacity, poor ability to exert effort, a sense of lethargy, a sense of depression, poor memory, and an increase in body weight, especially in the abdominal area.
The following are some general tips to improve the male hormone level if it decreases without the need to see a doctor and before resorting to drug therapy that is not without side effects, regardless of the type of treatment:
First: If a man is obese, he must lose weight. Because obesity is the number one cause of male hormone deficiency, and a 2012 study showed that weight loss is associated with an increase in the level of testosterone. And obese people should avoid sugars and reduce the proportion of fructose, which is the fruit sugar, so that it does not exceed 25 grams per day. Because sugars increase the percentage of insulin in a rapid way, which may be accompanied by insulin resistance and an increase in weight, and foods that contain a high percentage of fast-absorbing carbohydrates, such as those found in some grains, should be avoided, which causes a rapid increase in insulin secretion, and carbohydrates can be obtained from Slow-absorbing foods because of the abundance of fibers in them, such as vegetables such as broccoli, spinach and watercress, which are the ideal food source for those who want to lose weight. Because its absorption is slow, it stimulates the secretion of small, gradual amounts of insulin, which prevents any negative effects from excess insulin, including weight gain.
Second: Doing sports. Research has shown that practicing sports in a specific way and for a short period of not more than 15 minutes per day, so that you start with a simple heating for 5 minutes, then gradually increase the strength of exercise for five minutes, then reduce the strength of exercises for another five minutes until the completion of 15 minutes is sufficient to activate some Hormones in the body such as
(Leptin, Adiponectin, Colecystokinin and Melanocortins) are all hormones responsible for strengthening the effect of the male hormone and the subsequent strengthening of the male sexual ability.
Third: Eating foods that contain zinc, which is one of the main and important minerals for the production of the male hormone, but noting that relying on foods that contain zinc only and ignoring other foods may backfire that may lead to a decrease in the male hormone instead of increasing it, so you must eat the foods that contain zinc. It contains zinc and protein at the same time as some fish and meat, fresh and unfrozen, without adding any preservatives, some types of legumes, some types of cheese and yogurt prepared from raw milk without any additives, preservatives or flavorings.
Among the foods that help raise the male hormone: nuts, peanuts, cashews, raisins, and avocado fruits.
Also, eating foods that contain a lot of unsaturated fats, known as omega-3 and have little saturated fats, such as olive oil, also has an important role in the formation of the male hormone.
Fourth: Vitamin D, which is one of the important elements for the formation of sperm, especially with regard to its number and quality, and vitamin D contributes to increasing the level of the male hormone. The proportion of vitamin "D" can be increased in a simple way, just by exposure to sunlight in the early morning. The best time to be exposed to the sun to get vitamin D is between the hours of half past eight in the morning to eleven in the morning Studies have proven the presence of vitamin D in sunlight at this time. And care must be taken not to sit for a long time under the sun in the scorching summer so that the rays do not cause severe headache, extreme thirst, nausea, dizziness, decalcification and phosphorous, and it is sufficient to sit for twenty minutes three times a week to take the required amount of vitamin D. In terms of food, fresh fish such as tuna, mushrooms, caviar, mushrooms and egg yolks are among the most important foods that contain vitamin D.
Fifth: Keeping away from nervous pressures, which increase the secretion of the hormone cortisol, which is the hormone that neutralizes the effect of the male hormone, and some studies have shown that individuals who suffer from chronic nervous stress may decrease with them the production of the male hormone and may lead to impotence later. One of the most important factors in avoiding stress is getting enough sleep at night. This is because the body produces and produces testosterone during the early morning hours, and therefore sleep should be at least eight hours per day.
In conclusion, I would like to emphasize the importance of avoiding taking any drugs or nutritional supplements under the pretext that they help to raise the male hormone except under direct medical supervision, especially those that are prescribed in sports clubs to strengthen muscles or for bodybuilding because of their dire consequences that may persist with the man for a long time and lead him To impotence or infertility. In this context, the results of global medical statistics indicate that the number of men who receive hormonal replacement therapy for lack of male hormone level has tripled during the past two decades, and that more men who need to receive this hormonal replacement therapy do not actually receive it, and there are also men. They are receiving this hormonal replacement therapy and do not really need it.
Preparation: Prof. Dr. Saleh bin Saleh
