Low testosterone levels in men are a result of:
- Decreased muscle volume and muscle strength.Testosterone has an anabolic effect and is therefore responsible for muscle growth and strength.Therefore, when testosterone levels are low, there is a decrease in muscle mass and strength.
- Decreased libido and erectile dysfunction.Since testosterone is responsible for sexual desire, in addition to its decline, a weakening of sexual desire is also observed.
- Increased irritability.
- Increased deposition of excess fat.A lack of testosterone slows down the metabolism and subsequently leads to fat storage.
- Reduction of hair.Hair on the body and face is part of a man's sexual characteristics.
- Gynecomastia (breast growth in men).It is observed with a sharp and persistent decline 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 testosterone levels in the male body lead to a reduction in potency and sexual performance.It is important to provide the body with building material for the formation of a testosterone molecule.
Food should contain all the nutrients necessary for the body, especially vitamins and minerals necessary for potency.The most important of them are zinc, selenium, vitamin E, B, C. The diet should include foods that increase testosterone levels and exclude foods that lower testosterone levels.
Excess weight not only lowers testosterone levels, but also increases estrogen levels - female sex hormones, an excess of which leads not only to erectile dysfunction, but also to a deterioration 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 endanger health.
zinc
Zinc is a building material for testosterone, i.e.h.without zinc the testosterone molecule is not 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, mackerel, salmon), wheat bran, oysters, shrimp, garlic, nuts, egg yolk, squid, anchovies.
- Daily zinc dose for men: 15 mg.
selenium
Selenium is also a very essential mineral for men.Selenium affects reproductive function and is very useful for men suffering from infertility because selenium improves sperm quality.Selenium is involved in the biosynthesis of testosterone and supports the function 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 µg.
Vitamin C
In addition to the main functions of maintaining immunity, it increases the elasticity of blood vessels and improves blood circulation, including in the genitals.Increases testosterone synthesis.It is a 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, resulting in improved blood circulation, including in the genitals.
- Products containing vitamin E: vegetable oils (olive, sunflower, corn oil), egg yolk, celery, green onions.
- Daily dose of vitamin E for men: 30 mg.
B vitamins
Increases the synthesis of the most important male sex hormone – testosterone.Protects the liver, restores the human energy structure.They are involved in 15,000 biochemical processes in the human body.
- Products containing vitamins of group B: 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 exclusively on vitamin-mineral complexes of pharmaceutical origin, as some synthetically obtained vitamins do not work properly in the body (for example, vitamin C or ascorbic acid).Vitamins and minerals derived 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 found that representatives of sedentary professions have a more pronounced tendency to reduce potency than representatives of professions whose profession is associated with physical activity.
Physical education and strength training help increase testosterone levels.This applies to a moderate training schedule (3-4 per week).Conversely, excessive physical activity and daily strenuous exercise can lead to low testosterone levels.
Special exercises to increase potency are aimed at increasing blood flow to the pelvic organs and training the potency muscle - the pubococcygeus muscle.The exercises train the pubococcygeus muscle, which is responsible for lifting the penis during an 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 fills more with blood.
Exercise 1. “Pelvic rotation”
I.P.Feet shoulder-width apart, hands on the waist.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 the waist.We start walking, lifting our knees up as if we were 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 glutes several times as much as possible.Return to the starting position.
Exercise 4. “Bridge”
I.P.Lying on your back, arms along your body, knees bent and feet resting on the floor.Raise your pelvis as shown in the picture.
Exercise 5. “Riding a bicycle”
I.P.Lying 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. “Muscles of potency”
The main exercise that directly affects the pubococcygeus muscle.
I.P.The same as the previous two exercises.We begin to strain the pubococcygeus muscle.We focus on the strength of tension and not the number of repetitions.
Exercise 7. “Vacuum cleaner”
I.P.Sitting in a chair, chest thrust forward, shoulders melted.We start sucking in the area between the testicles and the anus, imagining that we are sucking in buckwheat porridge that is scattered on a chair.At the same time, the gluteal muscles should not be tense.
The exercises must be performed twice 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 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 mechanism of fertilization, the essence of which is to ensure that the offspring are born in the most favorable conditions.