Low testosterone in men is a result of:
- Decreased muscle volume and strength.Testosterone has an anabolic effect, i.e.responsible for muscle growth and strength.Therefore, with low testosterone, there is a decrease in muscle mass and strength.
- Decreased libido and erectile dysfunction.Since testosterone is responsible for sexual desire, as well as its decline, a weakening of sexual desire is observed.
- Increased irritability.
- Increased detection of excess fat.A lack of testosterone slows down your metabolism, which causes fat to be stored.
- Hair reduction.Hair on the body and face is one of the sexual characteristics of men.
- Gynecomastia (breast growth in men).It is caused by a strong and long decrease in testosterone.
Vitamins and minerals are necessary for potency
Sexual function and sexual desire are directly related to the level of the male sex hormone testosterone.Low levels of testosterone in the male body causes a decrease in potency and sexual performance.It is important to provide the body with building material to form a testosterone molecule.
Food should contain all the nutrients necessary for the body, especially vitamins and minerals necessary for potency, the main ones being zinc, selenium, vitamin E, B, C. The diet should include foods that increase testosterone and exclude foods that lower testosterone.
Excess weight not only reduces testosterone levels, but also increases the level of estrogen - a female sex hormone, the excess of which leads not only to erectile dysfunction, but also to a decline in the general health of men.Estrogens in the male body further suppress testosterone production.In addition, excess weight leads to cardiovascular disease and diabetes, which are also serious factors that reduce potency and threaten health.
Zinc
Zinc is a building material for testosterone, i.e.Without zinc, the testosterone molecule is not formed.Therefore, if there is no zinc, there is no testosterone;if there is no testosterone, there is no potency.Zinc increases sperm motility and has a preventive effect against prostatitis.Zinc is also needed for normal development, growth and immunity.
- Products containing zinc: fish (perch, trout, herring, saury, salmon), wheat bran, oysters, shrimps, garlic, nuts, egg yolk, squid, anchovies.
- Daily dose of zinc for men: 15 mg.
Selenium
Selenium is also a very essential mineral for men.Selenium affects reproductive function and will be very useful for men suffering from infertility, as selenium improves sperm quality.Selenium is involved in the biosynthesis of testosterone and supports the functioning of the reproductive organs.
- Products containing selenium: garlic, eggs, seafood (fish, squid, shrimp), brown bread, corn, tomatoes.
- Daily dose of selenium for men: 55-70 mcg.
Vitamin C
In addition to the main functions of maintaining immunity, it increases the elasticity of blood vessels, improving blood circulation, including the genitals.Increases testosterone synthesis.It is prophylactic against prostatitis.
Products containing vitamin C: cabbage (fresh and pickled), citrus fruits (lemon, orange, tangerine, grapefruit), green onions, parsley, carrots.
Daily dose of vitamin C for men: 100 mg.
Vitamin E
A natural antioxidant that promotes cell renewal and increases their resistance to destruction.Normalizes capillary permeability, which improves blood circulation, including the genitals.
- Products containing vitamin E: vegetable oils (olive, sunflower, corn), egg yolk, celery, green onions.
- Daily dose of vitamin E for men: 30 mg.
B vitamins
Increases the synthesis of the main male sex hormone - testosterone.Protects the liver, restores the human energy structure.They participate in 15,000 biochemical processes that occur in the human body.
- Products containing group B vitamins: dairy products (milk, cottage cheese, cheese), nuts, carrots, fish.
- The daily dose of B vitamins for men: vitamin B6 is 2 mg, vitamin B12 is 2 mcg.
You should not completely rely on vitamin-mineral complexes of pharmaceutical origin, because some vitamins obtained synthetically do not work in the body (for example, vitamin C or ascorbic acid).Vitamins and minerals obtained from natural foods are more effective than their synthetic counterparts.
Exercises to increase potency
A sedentary lifestyle contributes to a decrease in potency.It has been observed that representatives of sedentary professions have a more significant tendency to reduce capacity than representatives of professions whose occupation is related to physical activity.
Physical education and weight training help increase testosterone.This involves a moderate training plan (3-4 per week).Conversely, excessive physical activity and intense daily training can cause low testosterone.
Special exercises to increase potency are aimed at increasing blood circulation in the pelvic organs and training the potency muscle - the pubococcygeus muscles.By doing the exercises, the pubococcygeus muscle is trained, which is responsible for lifting the penis during erection.The better the pubococcygeus muscle is trained, the stronger and longer the erection.This is because the blood flow to the genital area increases and the penis becomes more blood engorged.
Exercise 1. “Pelvic rotation”
IPFeet shoulder-width apart, hands on the waist.We begin to rotate the pelvis clockwise or counterclockwise.Do at least 10 rotations in each direction.
Exercise 2. “Parade Step”
IPFeet shoulder-width apart, hands on the waist.We start walking, raising our knees high, as if they were pressed to our stomach.
Exercise 3. “Keep the stone”
IPKnee slightly bent, hands on waist.Now bend your knees more and more tense and relax your buttock muscles repeatedly as much as possible.Return to the starting position.
Exercise 4. “Bridge”
IPLying on your back, arms along your body, knees bent and feet resting on the floor.Raise your pelvis as shown in the figure.
Exercise 5. “Riding bicycles”
IPLying on your back, arms along your body, knees bent and feet resting on the floor.We begin to rotate our legs, imitating riding a bicycle.
Exercise 6. “Power muscles”
It is the main exercise that directly affects the pubococcygeus muscle.
IPSame as the two previous exercises.We begin to squeeze the pubococcygeus muscle.We focus on the strength of the tension, not the number of repetitions.
Exercise 7. “Vacuum cleaner”
IPSitting on a chair, chest thrust forward, shoulders slumped.We begin to pull in the area between the testicles and the anus, mentally imagining that we are sucking in buckwheat porridge spread on a chair.At the same time, the muscles of the buttocks should not be tense.
Exercises must be done 2 times a day, in the morning and in the evening.We do each exercise at least 10 times, gradually increasing the load.
Get at least 8 hours of sleep a day.Sleep should take place under the best possible conditions in complete silence and darkness.
When the body is exposed to any experience or stress, sexual function is inhibited.This is due to the ancient mechanism of fertilization, the essence of which is to ensure that the offspring is born in the most favorable conditions.