Low testosterone in men has the following consequences:
- Decreased muscle size and strength.Testosterone has an anabolic effect, i.e. it is responsible for muscle growth and strength.Therefore, with low testosterone levels, muscle mass and strength decrease.
- Decreased libido and erectile dysfunction.Since testosterone is responsible for sexual desire, as well as its decrease, a weakening of sex drive is observed.
- Increased irritability.
- Increased deposition of excess fat.The lack of testosterone slows down the metabolism, which leads to the accumulation of fat.
- 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 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.
The food must contain all the nutrients needed by the body, especially the vitamins and minerals needed 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 lower testosterone.
Excess weight not only reduces the level of testosterone, but also increases the level of estrogen, a female hormone, the excessive level of which leads not only to erectile dysfunction, but also to the deterioration of the general health of men.Estrogens further suppress the production of testosterone in the male body.In addition, excess weight leads to cardiovascular diseases and diabetes, which are also serious factors of potency reduction and health risks.
Zinc
Zinc is the building material of testosterone, i.e. without zinc the testosterone molecule cannot be formed.Therefore, without 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 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 the quality of sperm.Selenium is involved in the biosynthesis of testosterone and supports the function of the genitals.
- Selenium-containing products: garlic, eggs, seafood (fish, squid, shrimp), brown bread, corn, tomatoes.
- Selenium daily allowance 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 preventive measure for 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 regeneration and increases their 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.
- 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 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 potency
A sedentary lifestyle contributes to a decrease in potency.It is indicated that representatives of sedentary professions have a more pronounced tendency to decrease in potency than representatives of professions whose occupation is related to physical activities.
Physical education and weight training help increase testosterone.This applies to a moderate training plan (3-4 per week).Conversely, excessive physical activity and daily intense training can lead to low testosterone levels.
Special exercises for increasing potency are aimed at increasing blood circulation in the pelvic organs and training the potency muscle - the pubic muscles.When performing exercises, the pubococcygeus muscle is trained, which is responsible for raising the penis during erection.The better the pubococcygeus muscle is trained, the stronger and longer the erection.This is because the blood flow to the genital area increases and the penis becomes more saturated with blood.
Exercise 1 "Pelvic Rotation"
I.P.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"
I.P.Feet shoulder width apart, hands on waist.We start walking, raising our knees high, as if pressing them to our stomach.
Exercise 3 "Hold the stone"
I.P.Knees slightly bent, hands on waist.Now bend your knees more and tighten and relax your glutes as much as possible.Return to the starting position.
Exercise 4 "Bridge"
I.P.Lie on your back, arms along your body, knees bent and feet on the floor.Lift your pelvis as shown.
Exercise 5 "Riding a bicycle"
I.P.Lie on your back, arms along your body, knees bent and feet on the floor.We begin to rotate the 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 strain the pubococcygeus muscle.We focus on the strength of the tension, not the number of repetitions.
Exercise 7 "Vacuum cleaner"
I.P.When sitting on a chair, the chest is pushed forward, the shoulders are melted.We begin to suck the area between the testicles and the anus, mentally imagining that we are sucking buckwheat porridge scattered on the chair.At the same time, the buttock muscles 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 related to the ancient mechanism of fertilization, the essence of which is to ensure the birth of offspring under the most favorable conditions.