Low testosterone in men is a consequence of:
- Reduced muscle mass and strength.Testosterone has an anabolic effect, i.e. is responsible for muscle growth and strength.Therefore, when testosterone is low, muscle mass and strength decrease.
- Reduced sexual desire and erectile dysfunction.Since testosterone is responsible for sexual desire, with its decline, one notices a weakening of sexual desire.
- Increased discomfort.
- Increased accumulation of excess fat.A lack of testosterone will slow down your metabolism, which then leads to fat storage.
- Hair reduction.Body and facial hair is one of the sexual characteristics of men.
- Gynecomastia (breast growth in men).It is observed with a sharp and prolonged decrease in testosterone.
Vitamins and minerals necessary for potency
Sexual function and libido are directly related to the level of the male sex hormone testosterone.Low testosterone levels in the male body reduce potency and sexual ability.It is important to provide the body with building materials for the formation of testosterone molecules.
Food must contain all the nutrients necessary for the body, especially vitamins and minerals necessary for potency, mainly zinc, selenium, vitamins E, B, C. The diet should include foods that increase testosterone and exclude foods that reduce testosterone.
Excess weight not only reduces testosterone levels, but also increases estrogen levels - female sex hormones. This excess leads not only to erectile dysfunction but also to a general deterioration of men's health.Estrogen in the male body continues to inhibit testosterone production.In addition, being overweight also leads to cardiovascular diseases and diabetes, which are also serious factors that reduce potency and threaten health.
zinc
Zinc is the building block of testosterone, meaning without zinc, testosterone molecules cannot be formed.So, without zinc there is no testosterone;without testosterone there is no effect.Zinc increases sperm motility and helps prevent prostatitis.Zinc is also necessary for normal development, growth and immunity.
- Products containing zinc: fish (perch, salmon, herring, saury, salmon), wheat bran, oysters, shrimp, garlic, nuts, egg yolks, squid, anchovies.
- Daily zinc dose for men: 15 mg.
Selenium
Selenium is also an essential mineral for men.Selenium affects reproductive function and will be very useful for men suffering from infertility because selenium helps improve sperm quality.Selenium participates 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 selenium dose for men: 55-70 mcg.
Vitamin C
In addition to the main function of maintaining immunity, it also increases the elasticity of blood vessels, improves blood circulation, including to the genitals.Increases testosterone synthesis.It is a preventive measure 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 regeneration and increases their resistance to damage.Normalizes capillary permeability, leading to improved blood circulation, including to the 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
Increases the synthesis of the main male sex hormone - testosterone.Protects the liver, restores human energy structure.They participate in 15,000 biochemical processes occurring in the human body.
- Products containing vitamin B group: dairy products (milk, cottage cheese, cottage 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 solely on vitamin-mineral complexes of pharmaceutical origin, since some vitamins obtained synthetically do not function normally in the body (for example, vitamin C or ascorbic acid).Vitamins and minerals obtained from natural foods are more effective than synthetic foods.
Exercises to increase potency
A sedentary lifestyle contributes to reduced potency.It should be noted that representatives of sedentary professions tend to have a more pronounced decrease in potency than representatives of professions whose occupations are associated with physical activity.
Physical education and weight training help increase testosterone.This applies to a moderate workout plan (3-4 per week).Conversely, excessive physical activity and strenuous daily workouts can cause low testosterone.
Special exercises to increase potency are aimed at increasing blood circulation in the pelvic organs and training the potency muscles - pubococcygeal muscles.By performing exercises, the pubococcygeal muscle is trained, which is responsible for lifting the penis when erect.The better the pubic muscles are trained, the stronger and longer the erection will be.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, arms placed at hip level.We begin to rotate the pelvis clockwise or counterclockwise.Make at least 10 rotations in each direction.
Exercise 2. “Marching steps”
I.P.Feet shoulder width apart, arms placed at hip level.We begin to walk, raising our knees as if pressing them to the stomach.
Exercise 3. “Hold the stone”
I.P.Knees slightly bent, hands placed on the waist.Now bend your knees more and tense, while relaxing your glutes as many times as possible.Return to starting position.
Exercise 4. “Bridge”
I.P.Lie on your back with your arms along your body, knees bent and feet flat on the floor.Raise your pelvis as shown in the picture.
Exercise 5. “Riding a bicycle”
I.P.Lie on your back with your arms along your body, knees bent and feet flat on the floor.We began to rotate our legs, imitating riding a bicycle.
Exercise 6. “Potential Muscle”
The main exercise directly affects the pubococcygeal muscle.
I.P.Same as in the previous two exercises.We begin to stretch the pubococcygeus muscle.We focus on the strength of the tension, not the number of repetitions.
Exercise 7. “Vacuum cleaner”
I.P.Sit in a chair, chest thrust forward, shoulders melted.We begin to suck on the area between the testicles and the anus, imagining in our mind that we are sucking on buckwheat porridge scattered on the chair.At the same time, the gluteal muscles should not be tense.
Exercises must be performed 2 times a day, morning and 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 becomes 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.