Low testosterone in men is a consequence of:
- Decrease in muscle volume and strength.Testosterone has an anabolic effect, that is, responsible for muscle growth and strength.Therefore, with low levels of testosterone, there is a decrease in muscle mass and strength.
- Decreased libido and erectile dysfunction.Since testosterone is responsible for sexual desire, along with its decrease, a weakening of sexual desire is observed.
- Greater irritability.
- Greater deposition of excess fat.Lack of testosterone slows down metabolism, which subsequently leads 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 related to the level of the male sex hormone testosterone.Low levels of testosterone in the male body cause a decrease in sexual potency and 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 of which are zinc, selenium, vitamin E, B, C. The diet should include foods that increase testosterone and exclude foods that reduce it.
Excess weight not only reduces testosterone levels, but also increases the level of estrogen, female sex hormones, the excessive level 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 the production of testosterone.In addition, excess weight causes cardiovascular diseases and diabetes, which are also serious factors that reduce potency and threaten 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, walnuts, 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 promotes the functioning of the genital organs.
- Products containing selenium: garlic, eggs, seafood (fish, squid, shrimp), whole wheat 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, improving 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 its resistance to destruction.Normalizes capillary permeability, which improves blood circulation, including in 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 that occur in the human body.
- Products containing vitamins of group B: dairy products (milk, cottage cheese, cheese), nuts, carrots, fish.
- The daily dose of vitamin B for men: vitamin B6 is 2 mg, vitamin B12 is 2 mcg.
Do not rely solely on pharmaceutical vitamin-mineral complexes, as some synthetically obtained vitamins 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 power.
A sedentary lifestyle contributes to a decrease in potency.It has been noted that representatives of sedentary professions have a more pronounced tendency to decrease potency 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).On the contrary, excessive physical activity and daily strenuous 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 muscle of power - the pubococcygeus muscles.By performing the exercises, the pubococcygeus muscle is trained, which is responsible for elevating the penis during an erection.The better the pubococcygeus muscle is trained, the stronger and longer lasting the erection will be.This is because blood flow to the genital area increases and the penis becomes more engorged.
Exercise 1. “Pelvic rotation”
IP Feet shoulder width apart, hands on waist.We begin to rotate the pelvis clockwise or counterclockwise.Do at least 10 rotations in each direction.
Exercise 2. “Parade step”
IP Feet shoulder width apart, hands on waist.We begin to walk by raising our knees high, as if we were pressing them against our stomach.
Exercise 3. “Hold the stone”
IP Knees slightly bent, hands on waist.Now bend your knees more and tense and relax your gluteal muscles several times as much as possible.Return to the starting position.
Exercise 4. “Bridge”
IP Lying face up, with arms along the body, knees bent and feet resting on the floor.Raise your pelvis as shown in the figure.
Exercise 5. “Riding a bicycle”
IP Lying face up, with arms along the body, knees bent and feet resting 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.
IP The same as in the two previous exercises.We begin to tighten the pubococcygeus muscle.We focus on the strength of the tension and not on the number of repetitions.
Exercise 7. “Vacuum cleaner”
IP Sitting in a chair, chest forward and shoulders melted.We begin to suck the area between the testicles and the anus, mentally imagining that we are sucking buckwheat porridge spread on a chair.At the same time, the muscles of the buttocks should not be tense.
The 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 be carried out in 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 fertilization mechanism, the essence of which is to ensure that offspring are born in the most favorable conditions.