Constant tiredness, lack of drive, a weak libido – the symptoms of a testosterone deficiency cannot always be recognized as such. Missing energy often results from chronic stress or a higher age. And that little happens in bed for months is sometimes a side effect of relationship conflicts. But when several typical symptoms come together, this indicates a hormonal imbalance.

Hormone replacement therapy is not possible for everyone and is often not necessary. Affected people can also counteract a slight testosterone deficiency in a natural way: “With lifestyle -changing measures, you can produce up to 23 percent more testosterone,” says the Hamburg urologist and university professor for men’s health Frank Sommer. If you want to increase your testosterone, you should especially implement two measures.

Testosterone’s Crucial Role in Men’s Health

In medicine applies Testosterone As the “royal hormone of the man”: The effect of the sex hormone plays a crucial role for the health of the man and extends to the entire body, sexuality and psyche.

“With lifestyle -changing measures, you can produce up to 23 percent more testosterone,”

Testosterone…

• is responsible for the training of male gender characteristics.
• stimulates sperm formation.
• enables erections.
• promotes sexual desire (libido).
• Supports muscle building and regeneration.
• affects bone mineralization.
• Cabilates the metabolism and the fat burning.
• is involved in blood formation.
• Stabilizes the mood and counteracts depression and anxiety.
• ensures motivation, drive and energy.

The effects of a long -lasting one Testosterone deficiency (hypogonadism) Are correspondingly far -reaching: those affected suffer from erectile dysfunction,lack of drive and depressed moods or suddenly increase a lot.In the worst case, a metabolic syndrome with overweight, high blood lipid levels and diabetes type 2. The testosterone deficiency can also be noticeable by a lower penis volume: “If the testosterone deficiency exists longer, the cells break down in the penis,” explains Frank Sommer.

Increase testosterone, of course: arginine can positively influence potency

One of the natural testosterone boosters is the doctor Oatmeal and nuts: Hafer contains Avenacoside that can make testosterone more biologically active. Just like nuts,oats also delivers a lot of arginine. The body can produce the amino acid itself, but not in sufficient quantities. Arginine must also be absorbed through food. It supports the formation of nitrogen monoxide, which the Blood vessels widenedthat promotes blood circulation and can thus improve the ability to erect.

Studies indicate a positive effect of arginine in light to medium erectile dysfunction. Generally suitable Food with a lot of arginine or its forerunner citrulin well for testosterone levels.Thes include mackerel, peas, cheese, pumpkin, cucumbers with bowls and watermelons.

However, oatmeal and nuts also have a catch: they are rich in calories and, according to summer, should therefore only be on the menu. “I recommend eating my patients who want to lose weight at most ten grams of nuts a day,” says Sommer. “Once in the morning,once in the evening.” Walnuts are best suited for this. In addition, the expert recommends consuming a maximum of 30 grams of oatmeal a day.

Protein Intake and Testosterone

If you want to increase your testosterone, you should also be sufficient according to summer Protein intakeregard. Proteins supply the body with amino acids for hormone formation.In addition, they support muscle growth and strengthen the bones. As the german Nutrition society explains, adults between 19 and 64 years should consume 0.8 grams of protein per kilogram of body weight every day, in humans from 65 the need is a gram per kilogram of body weight. The most protein -rich foods include hemp seeds, parmesan, chicken breast and tuna.

When Lifestyle Changes Aren’t Enough

According to summer, a sustainable lifestyle change can have a great resistance: up to 23 percent more testosterone can be achieved through physical exercise, healthy eating and not smoking. However,the measures cannot always be implemented,for example if the testosterone deficiency takes away the drive to those affected or makes weight loss impossible.

In this case a temporary Hormone replacement therapyThe better choice: “If the testosterone level has fallen into the basement, then you can temporarily substitute to have this drive, to change your diet and have less belly,” said the expert.

treatment becomes necessary if the testosterone deficiency has already resulted in secondary diseases such as osteoporosis or depression. Those affected then receive synthetic testosterone in the form of Three-month injectionsOr a gel that is applied to the skin every day. However, according to summer, men with several symptoms and high suffering can also explore the possibilities of hormone replacement therapy together with the doctor.