In men, low testosterone has the following consequences:
- Decreased muscle volume and strength.Testosterone has an anabolic effect, i.e. it is responsible for muscle growth and strength.Therefore, with low testosterone, muscle mass and strength decrease.
- Decreased libido and erectile dysfunction.Since testosterone is responsible for sexual desire, together with its decrease, a weakening of sexual desire can be observed.
- Increased irritability.
- Increased deposition of excess fat.A lack of testosterone slows down the metabolism, which then leads to fat storage.
- Hair reduction.Body and facial hair is one of the sexual characteristics of men.
- 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 the male body reduce potency and sexual performance.It is important to supply the body with building materials for the formation of the testosterone molecule.
The food must contain all the nutrients the body needs, especially the vitamins and minerals needed for potency, the most important of which are zinc, selenium, vitamins E, B, and C.Your diet should include foods that increase testosterone levels and exclude foods that decrease testosterone levels.
Being overweight not only lowers testosterone, but also increases the level of estrogen - female sex hormones - whose excessive levels lead not only to erectile dysfunction, but also to the deterioration of men's general health.Estrogens in the male body further inhibit testosterone production.In addition, excess weight leads to cardiovascular diseases and diabetes, which are also serious factors in reducing potency and endangering health.
Zinc
Zinc is the building block of 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 preventive effect against prostatitis.Zinc is also necessary for normal development, growth and immunity.
- Products containing zinc: fish (perch, trout, herring, bacon, salmon), wheat bran, oysters, shrimp, garlic, walnuts, 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 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 reproductive organs.
- Selenium-containing products: 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 flexibility of blood vessels and improves blood circulation, including the genitals.Increases testosterone synthesis.It is used to prevent 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
It is a natural antioxidant that promotes the renewal of cells and increases their resistance to destruction.It 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 onion.
- Daily dose of vitamin E for men: 30 mg.
B vitamins
It increases the synthesis of the main male sex hormone - testosterone.It protects the liver and restores the human energy structure.They are involved in 15,000 biochemical processes in the human body.
- Products containing vitamin B group: dairy products (milk, cottage cheese, cheese), nuts, carrots, fish.
- Daily dose of vitamin B for men: vitamin B6 2 mg, vitamin B12 2 mcg.
You should not rely exclusively on vitamin-mineral complexes of pharmaceutical origin, since 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 was found that representatives of sedentary occupations show a more pronounced tendency to decrease in potency than representatives of occupations 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 exercise can cause low testosterone levels.
The purpose of the special potency-increasing exercises is to increase the blood circulation of the pelvic organs and to train the potency muscles - the pubococcygeus muscles.By performing the exercises, the pubococcygeus muscle is trained, which is responsible for raising the penis during erection.The more trained the pubococcygeus muscle, the stronger and longer the erection.This is because the blood flow in the genital area increases and the penis becomes more saturated with blood.
Exercise 1: "Rotation of the pelvis"
IPFeet shoulder width apart, hands on the belt.We start rotating the pelvis clockwise or counterclockwise.Do at least 10 rotations in each direction.
Exercise 2: "Parade Step"
IPFeet shoulder width apart, hands on the waist.We start walking, raising our knees high, as if we are pressing them to our stomachs.
Exercise 3: "Hold the stone"
IPKnees slightly bent, hands on waist.Now bend your knees and tense up and relax your glutes as much as possible.Return to the starting position.
Exercise 4: "Bridge"
IPLying on your back with your arms along your body, knees bent and feet resting on the floor.Raise your pool as shown.
Exercise 5: "Cycling"
IPLying on your back with your arms along your body, knees bent and feet resting on the floor.We start rotating our legs, imitating cycling.
Exercise 6 "Muscles of potency"
The main exercise that directly affects the pubococcygeus muscle.
IPSame as the previous two 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"
IPSitting on a chair, chest pushed forward, shoulders fused.We begin to suck the part between the testicles and the anus, mentally imagining that we are sucking the hair scattered on a chair.At the same time, the muscles of the buttocks should not be strained.
The exercises should be done twice a day, in the morning and in the evening.Each exercise is performed at least 10 times, gradually increasing the load.
Sleep at least 8 hours a day.Sleep should take place in optimal conditions, complete silence and darkness.
When the body is exposed to any experience or stress, sexual function is inhibited.This is due to the ancient mechanism of fertilization, the essence of which is that offspring can be born under the most favorable conditions.