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, together with its decline, a weakening of sexual desire is observed.
- Increased irritability.
- Increased deposition of excess fat.Lack of testosterone slows down your metabolism, which subsequently leads to fat storage.
- Hair reduction.Body and facial hair is one of the male sexual characteristics.
- Gynecomastia (breast growth in men).It is observed with a strong and prolonged decrease in testosterone.
Vitamins and minerals 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 lead to a decrease in potency and sexual activity.It is important to provide the body with building material for the formation of a testosterone molecule.
Food should contain all the nutrients needed by the body, especially vitamins and minerals needed 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 - female sex hormones, the excessive level of which leads not only to erectile dysfunction, but also to the deterioration of the general health of men.Estrogens in the male body further suppress testosterone production.In addition, excess weight leads to cardiovascular diseases 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 necessary for normal development, growth and immunity.
- Products containing zinc: fish (perch, trout, herring, saury, salmon), wheat bran, oysters, shrimp, garlic, nuts, egg yolk, squid, anchovies.
- Daily dose of zinc for men: 15 mg.
Selenium
Selenium is also a very important mineral for men.Selenium affects reproductive function and will be very beneficial for men suffering from infertility, as selenium improves sperm quality.Selenium participates in the biosynthesis of testosterone and supports the functioning of the sexual 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, improves blood circulation, including the genitals.Increases testosterone synthesis.It is a prophylactic against prostatitis.
Products containing vitamin C: cabbage (fresh and sour), 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.It normalizes the permeability of the capillaries, which leads to the improvement of blood circulation, including the genitals.
- Products containing vitamin E: vegetable oils (olive, sunflower, corn), egg yolk, celery, green onion.
- 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 are involved in 15,000 biochemical processes occurring in the human body.
- Products containing 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 rely only on vitamin-mineral complexes of pharmaceutical origin, since some vitamins obtained synthetically do not work properly 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 was noted that representatives of sedentary professions have a more pronounced tendency to decrease in potency than representatives of professions whose profession is related to physical activity.
Physical education and weight training help increase testosterone.This applies to a moderate training plan (3-4 per week).Conversely, excessive physical activity and daily strenuous workouts 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 performing 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 saturated with blood.
Exercise 1. "Rotation of the pelvis"
I.P.Feet shoulder width apart, hands on waist.We begin to rotate the pelvis clockwise or counterclockwise.Do at least 10 rotations in each direction.
Exercise 2. "Parade Step"
I.P.Feet shoulder width apart, hands on waist.We begin to walk, lifting our knees high, as if pressing them to our stomach.
Exercise 3. "Hold the Stone"
I.P.Knees slightly bent, hands on the waist.Now bend your knees more and tense and relax your glutes several times as much as possible.Return to starting position.
Exercise 4. "Bridge"
I.P.Lie on your back, arms by your sides, knees bent and feet flat on the floor.Raise the pelvis as shown in the figure.
Exercise 5. "Riding a bicycle"
I.P.Lie on your back, arms by your sides, knees bent and feet flat on the floor.We begin to rotate our legs, imitating riding a bicycle.
Exercise 6. "Muscles of potency"
The main exercise that directly affects the pubococcygeal muscle.
I.P.Same as in the previous two exercises.We begin to strain the pubococcygeus muscle.We focus on the strength of the tension, not the number of repetitions.
Exercise 7. "Vacuum cleaner"
I.P.Sitting in a chair, chest thrust forward, shoulders fused.We begin to suck in the area between the testicles and the anus, mentally imagine that we are sucking buckwheat porridge spread on a chair.At the same time, the muscles of the buttocks should not be strained.
The exercises should be performed 2 times a day, in the morning and in the evening.We perform each exercise at least 10 times, gradually increasing the load.
Get at least 8 hours of sleep a day.Sleep should take place under optimal conditions in complete silence and darkness.
When the body is exposed to some experiences or stress, the sexual function is inhibited.This is due to the ancient mechanism of fertilization, the essence of which is to ensure that offspring are born under the most favorable conditions.