Low testosterone in men results in the following:
- Decreased muscle volume and strength.Testosterone has an anabolic effect, that is, it is responsible for muscle growth and strength.Therefore, with low testosterone, muscle mass and strength decrease.
- Decreased libido and erectile dysfunction.Since testosterone is responsible for sexual desire, along with its decrease, a weakening of sexual desire is observed.
- Increased irritability.
- Increased deposition of excess fat.A lack of testosterone slows down your metabolism, which subsequently 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 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.Low levels of testosterone in a man's body cause a decrease in potency and sexual performance.It is important to provide the body with the building material for the formation of the testosterone molecule.
Food should contain all nutrients necessary for the body, especially vitamins and minerals necessary for potency, the main of which are zinc, selenium, vitamin E, B, C. The diet should include foods that increase testosterone and exclude foods that decrease testosterone.
Excess weight not only reduces the level of testosterone, but also increases the level of estrogen - female sex hormones, the excess of which causes not only erectile dysfunction, but also the deterioration of the general health of men.Estrogens further suppress the production of testosterone in the male body.In addition, excess weight causes cardiovascular diseases and diabetes, which are also serious factors for reducing potency and endangering health.
Zinc
Zinc is the building material of testosterone, i.e. without zinc no testosterone molecule is formed.Therefore, if there is no zinc, there is no testosterone;If there is no testosterone, there is no potency.Zinc enhances sperm motility and has a preventive effect against prostatitis.Zinc is also essential for normal development, growth and immunity.
- Products containing zinc: fish (perch, trout, herring, saury, salmon), wheat bran, oysters, shrimps, garlic, nuts, egg yolks, squid, anchovies.
- Daily dose of zinc for men: 15 mg.
Selenium
Selenium is also a very essential mineral for men.Selenium affects reproductive function and will be very useful for men suffering from infertility, as selenium improves the quality of sperm.Selenium participates in the biosynthesis of testosterone and contributes to the functioning 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 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.Increases testosterone synthesis.This is prostatitis prevention.
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 the permeability of capillaries, which leads to the improvement of 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
Increases the synthesis of the main male hormone - testosterone.Protects the liver, restores the human energy structure.They participate in 15,000 biochemical processes in the human body.
- Products containing vitamins of group B: dairy products (milk, cottage cheese, cheese), nuts, carrots, fish.
- Daily dose of B vitamins 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 in a synthetic way 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 their synthetic counterparts.
Exercises to increase potency
A sedentary lifestyle contributes to a decrease in potency.It was noted that representatives of sedentary professions have a more pronounced tendency to decline in potency than representatives of those professions whose activities are related to physical activity.
Physical education and weight training help increase testosterone.This refers to a moderate training plan (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 circulation in the pelvic organs and training the potential muscle - pubococcygeus muscles.By performing the exercises, the pubococcygeus muscle is trained, which is responsible for raising the penis during erection.The better the pubococcal muscle is trained, the stronger and longer the erection.This is because the blood circulation in the genital area increases and the penis is filled with more blood.
Exercise 1. "Rotation of the pelvis"
i.p.Feet shoulder width apart, hands on hips.We start rotating 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 hips.We start walking, raising our knees as if pressing on our stomach.
Exercise 3. "Catch the stone"
i.p.Knees slightly bent, hands on hips.Now bend your knees more and tense and relax the muscles of the buttocks several times.Return to the starting position.
Exercise 4. "Bridge"
i.p.Lie on your back, arms along the body, knees bent and feet on the floor.Lift the pelvis as shown in the figure.
Exercise 5. "Riding a bicycle"
i.p.Lie on your back, arms along the body, knees bent and feet on the floor.We start spinning 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 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.He was sitting on a chair, his chest was moving forward, his shoulders were melting.We begin to suck in the area between the testicle 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 should 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, the sexual function is inhibited.This is due to the ancient mechanism of fertilization, the essence of which is to give birth to offspring under the most favorable conditions.