Low testosterone in men is caused by:
- Decreased muscle volume and strength.Testosterone has an anabolic effect, that is, 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, along with its decrease, there is a weakening of sexual desire.
- Increased irritability.
- Increased accumulation of excess fat.A lack of testosterone slows down your metabolism, which then 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).This 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 levels of the male sex hormone testosterone.Low testosterone levels in a man's body cause a decrease in sexual potency and performance.It is important to provide the body with building materials for the formation of testosterone molecules.
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, 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 levels of estrogen - the female sex hormone, excess levels of which can lead not only to erectile dysfunction, but also to a general decline in men's health.Estrogen in a man's body further suppresses testosterone production.In addition, being overweight leads to cardiovascular disease and diabetes, which are also serious factors in reducing potency and threatening health.
Zinc
Zinc is a building block for testosterone, that is, without zinc, testosterone molecules are 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 zinc dose for men: 15 mg.
Selenium
Selenium is also a very important mineral for men.Selenium affects reproductive function and will be especially useful for men suffering from infertility, because selenium improves sperm quality.Selenium is involved in testosterone biosynthesis and supports the function of the genital organs.
- Products containing selenium: garlic, eggs, seafood (fish, squid, shrimp), black bread, corn, tomatoes.
- Daily dose of selenium for men: 55-70 mcg.
Vitamin C
Apart from its main function of maintaining immunity, increasing the elasticity of blood vessels, improving blood circulation, including to the genitals.Increases testosterone synthesis.This is a prophylaxis 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 damage.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 that occur in the human body.
- Products containing vitamin B group: dairy products (milk, cottage cheese, cheese), nuts, carrots, fish.
- Daily dose of B vitamins for men: vitamin B6 2 mg, vitamin B12 2 mcg.
You should not rely solely on vitamin-mineral complexes of pharmaceutical origin, because some vitamins obtained synthetically do not work well in the body (for example vitamin C or ascorbic acid).Vitamins and minerals obtained from natural foods are more effective than synthetic vitamins and minerals.
Exercise to increase potential
A sedentary lifestyle contributes to a decrease in potency.It is known that representatives of sedentary professions have a tendency to a more pronounced reduction in potency than representatives of professions whose work is associated with physical activity.
Physical education and weight training help increase testosterone.This applies to moderate training plans (3-4 per week).On the other hand, excessive physical activity and strenuous exercise every day can cause low testosterone levels.
Special exercises to increase potency are aimed at improving blood circulation in the pelvic organs and training the potency muscles - the pubococcygeus muscles.By doing exercises, the pubococcygeus muscle is trained, which is responsible for enlarging the penis when erect.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 fuller with blood.
Exercise 1. “Pelvic rotation”
I.P. Feet shoulder-width apart, hands on hips.We begin to rotate the pelvis clockwise or counterclockwise.Do at least 10 turns in each direction.
Exercise 2. “Parade steps”
I.P. Feet shoulder-width apart, hands on hips.We start walking, raising our knees high, as if pressing them to the stomach.
Exercise 3. “Hold the stone”
I.P. Knees slightly bent, hands on hips.Now bend your knees more and tighten and relax your glutes several times as much as possible.Return to starting position.
Exercise 4. “Bridge”
I.P. Lie on your back, arms along your body, knees bent and feet resting on the floor.Raise your pelvis as shown in the picture.
Exercise 5. “Riding a bicycle”
I.P. Lie on your back, arms along your body, knees bent and feet resting on the floor.We start rotating our legs, imitating riding a bicycle.
Exercise 6. “Muscle potential”
The main exercises that directly affect the pubococcygeus muscle.
I.P. Same as in the previous two exercises.We begin to stretch the pubococcygeus muscle.We focus on the strength of tension, and not on the number of repetitions.
Exercise 7. “Vacuum cleaner”
I.P. Sitting on a chair, chest pushed forward, shoulders 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 muscles of the buttocks should not be tense.
Exercise should be done 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 should take place under optimal conditions in complete silence and darkness.
When the body is exposed to any experience or stress, sexual function is hampered.This is due to the ancient mechanism of fertilization, the essence of which is to ensure that the offspring are born in the most favorable conditions.