Low testosterone in men is a result of:
- Decrease in muscle volume and strength.Testosterone has an anabolic effect, meaning it 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, as it decreases, sexual desire also weakens.
- Increased irritability.
- Increased accumulation of excess fat.Lack of testosterone slows down your metabolism and ultimately leads to fat storage.
- Hair reduction.Hair on the body and face is one of the sexual characteristics of men.
- Gynecomastia (breast enlargement in men).It is observed with a strong and prolonged decrease in testosterone.
Vitamins and minerals necessary for strength
Sexual function and sexual desire are directly related to the level of the male sex hormone testosterone.Low testosterone levels in the male body result in decreased sexual 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 main ones are zinc, selenium, vitamins E, B and C.The diet should include foods that increase testosterone and exclude foods that lower testosterone.
Excess weight not only lowers testosterone levels, but also increases the level of estrogen - female sex hormones;Their excess leads not only to erectile dysfunction but also to deterioration of men's general health.Estrogens in the male body further suppress testosterone production.In addition, excess weight leads to cardiovascular diseases and diabetes, which are serious factors that reduce potency and threaten health.
Zinc
Zinc is a building material for testosterone, i.e.Without zinc, the testosterone molecule cannot be formed.Therefore, if there is no zinc, there is no testosterone;Without testosterone there is no potency.Zinc increases sperm motility and has a preventive effect against prostatitis.Zinc is also essential for normal development, growth and immunity.
- Products containing zinc: fish (sea bass, trout, herring, saury, salmon), wheat bran, oysters, shrimp, garlic, hazelnuts, egg yolk, squid, anchovies.
- Daily zinc dosage 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 selenium dosage 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 in the genitals.It 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
It is a natural antioxidant that supports cell regeneration and increases its resistance to destruction.It normalizes capillary permeability, which leads to improved blood circulation, including in 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
It increases the synthesis of testosterone, the main male sex hormone.It protects the liver and repairs the human energy structure.They participate in 15,000 biochemical processes occurring in the human body.
- Products containing group B vitamins: dairy products (milk, cottage cheese, cheese), nuts, carrots, fish.
- Daily dose of vitamin B for men: vitamin B6 2 mg, vitamin B12 2 mcg.
Since some synthetically obtained vitamins do not work properly in the body (for example, vitamin C or ascorbic acid), you should not rely solely on vitamin-mineral complexes of pharmaceutical origin.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 is noted 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 weight training help increase testosterone.This is valid for an intermediate training plan (3-4 per week).Conversely, excessive physical activity and daily strenuous training can cause low testosterone.
Special exercises to increase potency are aimed at increasing blood circulation in the pelvic organs and training the pubococcygeus muscles, the potency muscle.By performing the exercises, the pubococcygeus muscle, which is responsible for lifting the penis during erection, is trained.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 with more blood.
Exercise 1. “Pelvic rotation”
ROPE.Feet shoulder width apart, hands on hips.We begin to rotate the pelvis clockwise or counterclockwise.Make at least 10 turns in each direction.
Exercise 2. “Gateway step”
ROPE.Feet shoulder width apart, hands on hips.We start walking by lifting our knees up as if pressing them to our stomach.
Exercise 3. “Hold the stone”
ROPE.Knees slightly bent, hands on hips.Now bend your knees more and tense and relax your hip muscles as many times as possible.Return to starting position.
Exercise 4. “Bridge”
ROPE.Lie on your back, with your arms across your body, your knees bent and your feet flat on the floor.Lift your pelvis as shown.
Exercise 5. “Riding a bicycle”
ROPE.Lie on your back, with your arms across your body, your knees bent and your feet flat on the floor.We begin to rotate our legs, imitating cycling.
Exercise 6. “Strength muscles”
The main exercise that directly affects the pubococcygeus muscle.
ROPE.Same as in the previous two exercises.We begin to strain the pubococcygeus muscle.We focus on the strength of tension, not the number of repetitions.
Exercise 7. “Vacuum cleaner”
ROPE.Sitting on a chair, chest jutting forward, shoulders fused.We begin to suck the area between the testicles and the anus, mentally imagining that we are sucking buckwheat porridge scattered on a chair.At the same time, the hip muscles should not be strained.
Exercises should be done twice 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 occur under optimal conditions, in complete silence and darkness.
Sexual function becomes inhibited when the body is exposed to any experience or stress.This is due to the ancient fertilization mechanism, which is to ensure that offspring are born in optimal conditions.