Low testosterone in men has the following causes:
- Decreased muscle mass and strength.Testosterone has an anabolic effect, i.e.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, along with its decrease, a weakening of sexual desire is observed.
- Increased irritability.
- Increased deposition of excess fat.A lack of testosterone slows down the metabolism, which leads to the accumulation of fat.
- Hair reduction.Body and facial hair is one of the sexual characteristics of a man.
- Gynecomastia (male breast growth).This is seen 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.A low level of testosterone in the male body causes a decrease in potency and sexual activity.It is important to provide the body with a 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, vitamins E, B, C. The diet must include foods that increase testosterone levels and exclude foods that decrease testosterone levels.
Being overweight not only lowers testosterone levels, but also increases estrogens, female sex hormones, the excess of which leads not only to erectile dysfunction, but also to the deterioration of men's general health.Estrogens in the male body further suppress testosterone production.In addition, being overweight causes cardiovascular diseases and diabetes, which are also serious impotence-reducing and health-threatening factors.
Zinc
Zinc is a building material for testosterone, i.e.without zinc, the testosterone molecule cannot be 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 prophylactic effect against prostatitis.Zinc is also essential for normal development, growth and immunity.
- Products containing zinc: fish (perch, trout, herring, fish, salmon), wheat bran, oysters, shrimp, garlic, nuts, egg yolk, squid, anchovies.
- Zinc daily dose for men: 15 mg.
Selenium
Selenium is also a very important mineral for men.Selenium affects reproductive function and will be of great benefit to men suffering from infertility, as selenium improves sperm quality.Selenium participates in the biosynthesis of testosterone and supports the function of the reproductive 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 supporting immunity, it increases the elasticity of blood vessels, improves blood circulation, including the genitals.Increases testosterone synthesis.It is a prophylactic measure 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 the permeability of capillaries, which improves blood circulation, including 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.
group B vitamins
Increases the synthesis of the main male sex hormone - testosterone.Protects the liver, restores the human energy structure.They are involved in 15,000 biochemical processes occurring in the human body.
- Products containing group B vitamins: dairy products (milk, cottage cheese, cheese), nuts, carrots, fish.
- Daily dose of group B vitamins for men: vitamin B6 – 2 mg, vitamin B12 – 2 mcg.
You should not rely solely on vitamin and 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 has been observed that representatives of sedentary professions have a more pronounced tendency to decline in potency than representatives of professions whose occupation is related to physical activity.
Physical education and weight training help increase testosterone levels.This applies to a moderate training plan (3-4 per week).Conversely, excessive physical activity and daily strenuous workouts can lead to low testosterone levels.
Special exercises to increase potency are aimed at increasing blood flow in the pelvic organs and training the potency muscle - the pubococcygeus muscle.During the 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 due to the increased blood flow in the genital area, and the penis fills with more blood.
Exercise 1."Pelvic Rotation"
I.P.Feet shoulder width apart, hands on hips.We begin to rotate the bowl clockwise or counterclockwise.Do at least 10 rotations in each direction.
Exercise 2."Parade Step"
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 as many times as possible.Return to the starting position.
Exercise 4 "Bridge"
I.P.Lying on your back, arms along the body, knees bent and feet flat on the floor.Lift the bowl as shown in the picture.
Exercise 5."Cycling"
I.P.Lying 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.The same as in the previous two exercises.We begin to tighten 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 pushed forward, shoulders relaxed.We begin to suck the area between the testicles and the anus, mentally imagining that we are sucking buckwheat porridge spread on the chair.At the same time, the gluteal muscles should not tighten.
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 experiences any kind of experience or stress, the sexual function is inhibited.This is due to an ancient fertilization mechanism, the essence of which is to ensure that offspring are born in the most favorable conditions.