Low testosterone in men is a result of:
- Decreases muscle mass and strength.Testosterone has an anabolic effect, which is 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, along with its decrease, the weakness of sexual desire is observed.
- Increased irritability.
- Increased deposition of excess fat.Lack of testosterone slows down your metabolism, which then leads to fat storage.
- Hair reduction.Hair on the body and face is one of the sexual characteristics of a man.
- Gynecomastia (breast growth in men).It is observed with a strong and prolonged decrease in testosterone.
Vitamins and minerals needed 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 cause a decrease in sexual potency and performance.It is important to provide the body with building materials for the formation of testosterone molecules.
Food should contain all the nutrients needed for the body, especially vitamins and minerals needed for potency, the main ones being zinc, selenium, vitamins E, B, C. The diet should include foods that increase testosterone and not include foods that decrease testosterone.
Excess weight not only reduces the level of testosterone, but also increases the level of estrogen - the female sex hormone, an excessive level of which leads not only to erectile dysfunction, but also to the deterioration of men's general health.Estrogen in the male body further suppresses the production of testosterone.In addition, being overweight leads to cardiovascular disease and diabetes, which are also serious factors in reducing potency and threatening health.
Zinc
Zinc is a building block for testosterone, i.e. without zinc, testosterone molecules are 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 that contain zinc: Fish (perch, trout, herring, saury, salmon), wheat bran, oysters, shrimp, garlic, nuts, 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 with infertility, as selenium improves sperm quality.Selenium is involved in the biosynthesis of testosterone and supports the function 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 function of maintaining immunity, it increases the elasticity of blood vessels, improves 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
Natural antioxidants that promote cell renewal and increase their resistance to destruction.Normalizes capillary permeability, which leads to better blood circulation, including the genitals.
- Products containing vitamin E: vegetable oil (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 heart, restores human energy structure.They participate in 15,000 biochemical processes that occur in the human body.
- Products containing vitamin B group: 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 cannot rely solely on vitamin-mineral complexes of pharmaceutical origin, because some vitamins obtained synthetically do not work well in the body (for example, vitamin C or ascorbic acid).Vitamins and minerals obtained from natural foods are more effective than their synthetic counterparts.
Training to increase potential
An inactive lifestyle contributes to a decrease in potency.It has been observed that representatives of inactive professions have a more significant tendency to reduce potential than representatives of professions whose work is associated with physical activity.
Physical education and weight training help increase testosterone.This applies to moderate training plans (3-4 per week).On the other hand, excessive physical activity and daily weight 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 muscle.By doing the exercise, the pubococcygeus muscle is trained, 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 blood flow to the genital area increases and the penis becomes more engorged with blood.
Exercise 1. "Pelvic Rotation"
i.p.Feet shoulder width apart, hands on hips.We begin to rotate the pelvis clockwise or counterclockwise.Make at least 10 rotations in each direction.
Exercise 2. "Parade Step"
i.p.Feet shoulder width apart, hands on hips.We began to walk, raising our knees high, as if pressing them to our stomachs.
Exercise 3. "Hold the Rock"
i.p.Knees slightly bent, hands on hips.Now bend your knees more and tense and relax your back muscles as many times as possible.Return to the starting position.
Exercise 4. "Bridge"
i.p.Lie 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 a Bike"
i.p.Lie 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. "Potential Muscle"
The main exercise that directly affects the pubococcygeus muscle.
i.p.Same as in the previous two exercises.We begin to repel the pubococcygeus muscle.We focus on the strength of the tension, and not on the number of repetitions.
Exercise 7. "Vacuum Cleaner"
i.p.Sit on a chair, core chest forward, shoulders relaxed.We began to suck in the area between the testicles and the anus, mentally imagining that we were sucking buckwheat porridge scattered on the chair.At the same time, the back muscles should not be tense.
Exercise must be done 2 times a day, morning and evening.We do each exercise at least 10 times, gradually increasing the load.
Get at least 8 hours of sleep a day.Sleep should occur under 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 fertilization mechanism, the essence of which ensures that offspring are born in the best conditions.