Advice 1: How to stimulate testosterone production

It is difficult to underestimate the importance of a normal level of testosterone for the male body. Unfortunately, in recent years, the style of life of residents has led to the fact that more and more young people have found decreased production of this hormone. In this regard, the increased number of cases of myocardial infarction in men. To protect yourself from diseases associated with lack of testosterone in the body, it is necessary to know how to increase their own production of the hormone, without resorting to medication treatment.
How to stimulate testosterone production
Instruction
1
Watch your body mass index. Excess weight leads to the fact that in the male body begins to produce a greater amount of the female hormone estrogen. This, in turn, leads to a decrease in testosterone production. That is why men who are obese, there is sagging Breasts.
2
Not reduce body weight dramatically and immediately, if you decide to lose weight. When you are trying to reduce their weight more than 1 kg per week, the body perceives it as starvation and sharply reduces the production of testosterone. This drop in testosterone slows down fat burning. A vicious circle.
3
Make sure that products on this menu do not contain soy protein. The soybean is a great nutritional product but it contains phytoestrogens plant analogue female hormone. The result is the same as obesity: excess female hormones in the body inhibits the formation of testosterone.
4
Phytoestrogens in large quantities contained in beer. So the beer obesity in men occurs usually on the female type. One glass of beer a day – the maximum that you can afford.
5
Include in your diet sufficient amount of foods containing zinc, selenium and b vitamins, especially B6 and B12. It can be seafood, brown rice, wholegrain bread, green leafy vegetables, egg yolk, beef liver.
6
The normal levels of testosterone and the abuse of alcohol are incompatible. Ethyl alcohol inhibits the production of testosterone.
7
Exercise regularly. Regular physical activity provide a high level of testosterone in the body. Performing basic exercises with free weights leads to greater production of testosterone, than electoral exercises such as the biceps. Therefore, deadlifts, chest press, bench press bar over head and squats should be your favorite exercise.
8
Do not overdo it with physical activity. The rule "the more the better does not work here. The body must recover between workouts within two days.
9
In order hormonal balance of the body remained normal. need restful sleep. This means, not less than 7 hours daily. Do not rely on the weekend to fulfill his weekly quota. The body's circadian rhythm should be uniform.

Advice 2: How to increase testosterone

Testosterone promotes muscle growth, fat burning, strengthening of bone tissues, the emergence of "iron" erection and constant readiness to risk and adventure. The normal concentration of testosterone in the blood corresponds to the 350-1000 ng/DL. After 40 years a man loses approximately 1% of testosterone a year. Like a little, but by 60 years is threatened by excessive fullness, brittle bones, muscle loss and impotence. Additionally, the lack of testosterone increases the risk of heart attack.
How to increase testosterone
You will need
  • - to revise the diet;
  • - increase the intake of fats;
  • - to sleep;
  • - limit consumption of alcohol;
  • - change the training program;
  • - time to eat;
  • - to lose weight.
Instruction
1
In order to avoid reducing the level of testosterone check your diet. Eating foods rich in proteins and poor in carbohydrates, can lead to the decline of this useful hormone. Protein should account for approximately 16% of the daily calorie intake. That is, with a weight of 80 kg and a daily consumption of approximately 2,900 calories in protein should be about 150 grams. It's two chicken breast and 200 gr of tuna.
2
Get rid of the growing tummy, otherwise it can be added a lovely pair of Breasts. Excess weight contributes to the development of in the male body another hormone – estrogen, and it reduces the level of testosterone.
3
Do not try to lose weight more than 1 kg per week. Reducing the calorie intake by more than 15%, the body perceives as a threat of starvation and in anticipation of the worst can dramatically decrease the production of testosterone. What is the point to work, if the body is starving?
The drop in the level of testosterone prevents effective fat burning.
4
Eating at night is peanuts. It was found that men whose diet is rich in monounsaturated fatty acids, have a high level of testosterone. But peanuts these acids are found in other nuts and vegetable oils.
5
Get enough sleep. After a good night's sleep the level of testosterone is much higher. While night sleep duration of 6-7 hours can fully knock your biorhythms, and thus a regular production of testosterone.
6
Have sex in the morning. German scientists have found that a simple erection stimulates the production of testosterone. But if it happens early in the morning, it can lead to powerful and natural hormone release.
7
Start your workout with a weight that you can lift no more than five times. This will be an approximate 85% of your maximum force. Finnish researchers have found that this load causes the greatest release of hormone.
8
Eat in a timely manner. For the production of testosterone the body constantly needs calories, so regular refusals of food or business vanity without the ability to eat can lead to a sharp reduction in the hormonal reserves.
Include in your menu enough fat. In order to raise the level of testosterone, your diet is about 30% should consist of fat.
9
Rest between workouts. If you are not completely you recover from the previous exercise, the production of testosterone will decrease by 40%.
That never happened, take care of a full eight hours of sleep and never perform strength exercises for the same muscles two days in a row.
10
Limit the use of alcohol. As a result of excessive consumption of intoxicating beverages stocks of testosterone in the body are greatly reduced. Effects of alcohol on the body leads to the fact that the testicles no longer produce male hormones.
11
Perform training exercises aimed simultaneously at several large muscle groups instead of one or two small muscles. Studies have shown that squats with weights, bench press on a bench or the lifting of weights to strengthen back muscles increase the level of testosterone much more than, for example, the bending of the arms for biceps or breeding hands on a block simulator.
Note
Not worth it for testosterone boosting to take supplements like DHEA or Androstenedione is fraught with prostate cancer or heart disease.
Useful advice
Stock of hormone can be increased with the help of injections, gels, patches or tablets. However, among the side effects of such treatment – acne, high cholesterol, shrinkage of the testes and the liver. Better to raise your hormone levels through exercise and weight loss.

Advice 3: How to stimulate the production of colostrum

A child is born with a sterile digestive tract and reduced immunity. Nature has provided the ability to quickly and painlessly adapt to the environment: the breast after birth is produced by a unique ingredient – colostrum, which allows you to do it.
How to stimulate the production of colostrum

What is colostrum



Colostrum – a special nourishing liquid reminiscent of very thick milk, may appear in the breast before the baby is born. This will mean that the body comes hormonal changes and the breast preparing for breast feeding. The woman in these moments you may experience tingling and itching in the chest, and the nipples may appear yellow selection. In such cases, you need to use a cotton swab so as not to dirty clothes, and wash the chest with warm water to avoid breeding of bacteria. These same procedures should be carried out before feedings after the baby is born.

The first days after birth a baby should only eat colostrum. Gradually its composition changed: in 3-4 days after birth, the breast produces transitional, after a week of normal breast milk. With the advent of "real" milk, the amount increases dramatically, so in some cases you may need to apply racking. In contrast, the colostrum contained in breast in a small amount, but it has a very high nutritional value. Besides, this is the most suitable food for the newborn, provided by nature.

The composition and quantity of colostrum



Colostrum also contains leukocytes, and substances that develop a child's natural immune system. This nutritional liquid has a mild laxative effect, helps the discharge of the original feces of the newborn, the conclusion from the body of bilirubin, but also promotes the growth of beneficial intestinal bacteria in the sterile intestine of the baby.

Sometimes women are perturbed in breast lack of colostrum. For the most part, these fears are unfounded, because the production process may not be noticeable. In addition, the size of a newborn baby's stomach is very small and the amount of colostrum that is, is good enough for a child even if the mother is convinced otherwise. In such cases, you need to put the baby to the breast as often as possible, even if it seems that it is "empty", and in the intervals between feedings to do her massage. Gradually, the amount of colostrum will increase, in addition, these procedures promote uterine contractions after birth and the emergence of full-fledged breast milk.

To make the child comfortable to breastfeed, you should immediately correct to apply it: hold chest with hand on top and bottom, and put the nipple in the mouth, including the areola. In this case, the woman will experience less pain, and is easier for the baby to suck. After birth, all babies lose weight. If this loss fit into the physiological norm (5-7%), to worry and to Supplement the child is not necessary; the loss of 8-10% is possible to speak about inefficient feeding by the decision of the pediatrician, the introduction of supplementary feeding.

Advice 4: How to stimulate collagen production

Collagen is the main component of fibers that help the skin to stay longer young and smooth. However, over time, the production of useful substances is greatly reduced. Because of this become visible age-related changes. Respecting the rules of nutrition and care, you can easily stimulate the production of collagen.
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Instruction
1
Collagen production decreases gradually. Most often this process begins in middle age, and his natural reason for cosmetologists is called the slower metabolism. However, the lack of collagen can also occur in youth. Today this contributes to the difficult environmental conditions, sedentary lifestyle, stress and poor diet.
2
To stimulate the production of collagen and inside and outside. The most effective application of both methods. An integrated approach will give good results. But remember: the restoration of the skin will occur gradually, not immediately.
3
The first and most effective way is to review the nutrition. For the production of collagen, the body needs copper, zinc, iron and various amino acids. Of the vitamins most useful is S. the menu needs to be only healthy foods: fish, cereals, beef liver, seafood, poultry, dairy products, vegetables, eggs, berries and fruit. Instead of coffee drink green tea and freshly squeezed juice from citrus.
4
In parallel, discard of harmful products that reduce the production of collagen. These include sweets, baked goods, smoked meats, pickles, fast food, really greasy and fried foods. Meat lovers should pay attention to lean. The change in dietary habits will quickly improve the tone and color of the skin, get rid bags and dark circles, mimic wrinkles. The result became clearer, sustain a proper diet external procedures.
5
Special creams are a great way to promote the enhanced development of collagen. In order to effect a more thorough, use a serum. Also effective means to retinol, tretinoin, peptides. To avoid mistakes, pay attention not only to the labeling of anti-age, but also carefully read the composition.
6
To stimulate the production of collagen will help regular exfoliation. Data manipulation has a beneficial effect on the underlying tissue, enhancing metabolic processes and increasing blood flow. Incoming oxygen will strengthen the fibre, consisting of collagen and elastin, and the skin will become more elastic.
7
Collagen production can be stimulated using the cryosauna. Homemade alternative will be a contrast/cool shower. For daily use on small plots fit ice cubes. Can be frozen like regular water or mineral water and herbal infusions.
8
Perform daily sports exercises. Especially effective stimulate the production of collagen yoga, Pilates, stretching, body Flex, etc. the Secret lies in the necessity of proper breathing and careful, gradual stretching of muscles and joints (which also contains collagen). Also, these classes will help to get rid of stress that has a negative impact on the skin.
9
Collagen production can be stimulated using a special injection. Choosing such a radical method, be sure to find an experienced physician. And remember that injections must be repeated every six months to a year.
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