Low testosterone levels in men are a consequence of:
- Decrease in muscle volume and strength.Testosterone has an anabolic effect, that is, it is responsible for muscle growth and strength.Therefore, with low testosterone levels, there is a decrease in muscle mass and strength.
- Decreased libido and erectile dysfunction.As testosterone is responsible for sexual desire, alongside its decline, we observe a weakening of sexual desire.
- Increased irritability.
- Increased deposition of excess fat.A lack of testosterone slows down your metabolism, thus leading 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 necessary for potency
Sexual function and sexual desire are directly linked to the level of testosterone, a male sex hormone.Low levels of testosterone in the male body lead to decreased sexual potency and performance.It is important to provide the body with the building materials needed to form a testosterone molecule.
Foods should contain all the nutrients necessary for the body, especially vitamins and minerals necessary for potency, the main ones being zinc, selenium, vitamins E, B and C. The diet should include foods that increase testosterone and exclude foods that decrease testosterone.
Excess weight not only reduces testosterone levels, but also increases the levels of estrogens - female sex hormones, the excessive level of which leads not only to erectile dysfunction, but also to deterioration in the general health of men.Estrogen present in the male body further suppresses the production of testosterone.In addition, excess weight leads to cardiovascular diseases and diabetes, which are also important factors in reducing potency and threatening health.
Zinc
Zinc is a building material for testosterone, that is, without zinc the testosterone molecule is 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 necessary for normal development, growth and immunity.
- Products containing zinc: fish (perch, trout, herring, saury, salmon), wheat bran, oysters, shrimp, garlic, nuts, egg yolk, 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 sperm quality.Selenium participates in the biosynthesis of testosterone and supports the functioning of the genitals.
- 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, thereby improving blood circulation, including to 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, which leads to improved blood circulation, including to the genitals.
- Products containing vitamin E: vegetable oils (olive, sunflower, corn), egg yolk, 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 the human energy structure.They participate in 15,000 biochemical processes taking place in the human body.
- Products containing group B vitamins: 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 solely on vitamin-mineral complexes of pharmaceutical origin, because some vitamins obtained synthetically do not act 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 power
A sedentary lifestyle contributes to a decrease in potency.It was noted that representatives of sedentary professions have a more pronounced tendency to decrease their power than representatives of professions whose occupation is associated with physical activity.
Physical education and weight training help increase testosterone.This applies to a moderate training plan (3-4 per week).Conversely, excessive physical activity and strenuous daily training can lead to low testosterone levels.
Special exercises to increase power are aimed at increasing blood circulation in the pelvic organs and training the power muscle - the pubococcygeus muscles.By doing the exercises, the pubococcygeus muscle is trained, which is responsible for raising 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 becomes more engorged with blood.
Exercise 1. “Pelvis rotation”
I.P. Feet shoulder-width apart, hands on waist.We begin to rotate the pelvis clockwise or counterclockwise.Perform at least 10 rotations in each direction.
Exercise 2. “No parade”
I.P. Feet shoulder-width apart, hands on waist.We start walking by raising our knees high, as if we are pressing them against our stomach.
Exercise 3. “Hold the stone”
I.P. Knees slightly bent, hands on waist.Now bend your knees more, tense and relax your gluteal muscles several times as much as possible.Return to the starting position.
Exercise 4. “Bridge”
I.P. Lie on your back, arms at your sides, knees bent and feet placed on the floor.Lift your pelvis as shown in the figure.
Exercise 5. “Riding a bike”
I.P. Lie on your back, arms at your sides, knees bent and feet placed on the floor.We begin to rotate our legs, imitating riding a bicycle.
Exercise 6. “Power muscles”
The main exercise that directly affects the pubococcygeus muscle.
I.P. Same as the two previous exercises.We begin to tense the pubococcygeus muscle.We focus on the strength of the tension, not the number of repetitions.
Exercise 7. “Vacuum cleaner”
I.P. Sitting on a chair, chest thrust out, shoulders melted.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 muscles of the buttocks should not tense.
Exercises should 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 must take place in optimal conditions, in silence and total darkness.
When the body is exposed to experiences or stress, sexual function is 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.