Low testosterone in men is a consequence of:
- Decreased muscle volume and strength.Testosterone has an anabolic effect, that is, it is responsible for muscle growth and strength.Therefore, with low testosterone levels comes a decrease in muscle mass and strength.
- Decreased libido and erectile dysfunction.Since testosterone is responsible for sexual desire, along with its decline, a weakening of sexual desire is also observed.
- Increased irritability.
- Increased deposition of excess fat.Lack of testosterone slows down your metabolism, which leads to fat storage.
- Hair reduction.Body and facial hair is one of the sexual characteristics of a man.
- Gynecomastia (breast growth in men).It is observed by a strong and long-lasting 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.A low level of testosterone in the male body causes a decrease in potency and sexual performance.It is important to provide the body with building materials for the formation of testosterone molecules.
Food should contain all the nutrients needed by 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 the level of testosterone, but also increases the level of estrogen - female sex hormones, the excess of which leads not only to erectile dysfunction, but also to the deterioration of the general health of men.Estrogens in the male body additionally suppress the production of testosterone.In addition, excess weight leads to cardiovascular diseases and diabetes, which are also serious factors for reducing potency and endangering health.
Zinc
Zinc is a building material for testosterone, i.e. without zinc no testosterone molecule is formed.So 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, saura, salmon), wheat bran, oysters, shrimp, garlic, walnuts, egg yolks, 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 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 genital 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 preventive tool against prostatitis.
Products containing vitamin C: cabbage (fresh and pickled), citrus fruits (lemon, orange, tangerine, grapefruit), green onion, parsley, carrot.
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 capillary permeability, which leads to improved blood circulation, including genitals.
- Products containing vitamin E: vegetable oils (olive, sunflower, corn), egg yolks, celery, green onions.
- Daily dose of vitamin E for men: 30 mg.
B vitamins
It increases the synthesis of the main male sex hormone - testosterone.It protects the liver, restores the human energy structure.They participate in 15,000 biochemical processes that take place in the human body.
- Products containing B vitamins: dairy products (milk, cottage cheese, cheese), nuts, carrots, fish.
- Daily dose of vitamin B for men: vitamin B6 is 2 mg, vitamin B12 is 2 mcg.
You should not rely only on vitamin-mineral complexes of pharmaceutical origin, because 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 synthetic ones.
Exercises to increase potency
A sedentary lifestyle contributes to a decrease in potency.It was observed that representatives of sedentary professions have a more pronounced tendency to decrease potency than representatives of professions whose occupation 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 training can cause low testosterone levels.
Special exercises to increase potency are aimed at increasing blood circulation in the pelvic organs and training the potency muscle - the pubococcygeus muscle.Performing exercises trains the pubococcygeus muscle, which is responsible for raising 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 and more full of 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 start walking, raising our knees high, as if pressing them to our stomach.
Exercise 3. "Hold the stone"
I.P.Knees slightly bent, hands on waist.Now bend your knees more and tense and relax your gluteal muscles as many times as possible.Return to the starting position.
Exercise 4. "Bridge"
I.P.Lying on your back, arms by your body, knees bent and feet resting on the floor.Lift your pelvis as shown in the picture.
Exercise 5. "Riding a bicycle"
I.P.Lying on your back, arms by your body, knees bent and feet resting 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 pubococcygeus 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 on a chair, chest pushed forward, shoulders relaxed.We begin to suck the area between the testicles and the anus, mentally imagining that we are sucking buckwheat porridge scattered on the stool.At the same time, the muscles of the buttocks should not be strained.
Exercises must 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.
Sleep at least 8 hours a day.Sleep should take place in optimal 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 offspring are born in the most favorable conditions.