Low testosterone in men is a consequence of:
- Decreased muscle volume and strength.Testosterone has an anabolic effect, that is, responsible for muscle growth and strength.Therefore, with low testosterone, there is a decrease in muscle mass and strength.
- Decreased sexual desire and erectile dysfunction.Since testosterone is responsible for sexual desire, along with its decline, a weakening of sexual desire is observed.
- Increased nervousness.
- Increased storage of excess fat.A lack of testosterone slows down your metabolism, which then leads to fat storage.
- Hair reduction.Body and facial hair is one of the sexual characteristics of a man.
- Gynecomastia (breast enlargement in men).It is observed with a strong and prolonged decrease in testosterone.
Vitamins and minerals needed for strength
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 needed by the body, especially the vitamins and minerals needed for strength, the main of which are zinc, selenium, vitamins E, B, C. The diet should include foods that increase testosterone and exclude foods that decrease testosterone.
Excess weight not only lowers the level of testosterone, 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 leads to cardiovascular disease and diabetes, which are also serious factors in reducing strength 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 power.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, 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 beneficial for men suffering from infertility, as selenium improves sperm quality.Selenium is involved in the biosynthesis of testosterone and supports the functioning of the genital 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, improving blood circulation, including the genitals.Increases testosterone synthesis.It is a prophylactic tool against prostatitis.
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 the capillaries, which leads to the improvement of blood circulation, including the genitals.
- Products containing vitamin E: vegetable oils (olive, sunflower, corn), egg yolk, celery, spring onion.
- 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 structure of human energy.They participate in 15,000 biochemical processes that occur in the human body.
- Products containing group B vitamins: 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, since some vitamins obtained synthetically 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 strength.It has been observed that representatives of sedentary professions have a more pronounced tendency to reduce power than representatives of professions whose profession is related to 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 cause a decrease in testosterone.
Special exercises to increase potency are aimed at increasing blood circulation in the pelvic organs and training the power muscles - 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 the blood flow to the genital area increases and the penis becomes more filled with blood.
Exercise 1. "Rotation of the pelvis"
I.P.Feet shoulder width apart, hands on the waist.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 the waist.We start walking, raising our knees up, as if pressing them to the stomach.
Exercise 3. "Hold the stone"
I.P.Knees slightly bent, hands on waist.Now bend your knees more and tense and relax your gluteal muscles as many times as possible.Return to the starting position.
Exercise 4. "Bridge"
I.P.Lie on your back, arms along the body, knees bent and feet flat on the floor.Raise your pelvis as shown in the picture.
Exercise 5. "Riding a bicycle"
I.P.Lie on your back, arms along the body, knees bent and feet flat 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 in the previous two exercises.We begin to strain the pubococcygeus muscle.We focus on the strength of the tension, and not on the number of repetitions.
Exercise 7. "Vacuum cleaner"
I.P.Sitting in a chair, chest thrust forward, shoulders fused.We begin to inhale in the area between the testicles and the anus, mentally imagining that we are inhaling 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.
Get at least 8 hours of sleep a day.Sleep should be done in optimal conditions in complete silence and darkness.
When the body is exposed to any experience or stress, sexual function is hindered.This is due to the ancient mechanism of fertilization, the essence of which is to ensure that offspring are born under the most favorable conditions.