Low testosterone in men is a result of:
- Decrease in muscle volume and strength.Testosterone has anabolic effects, i.e. 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, its decline is accompanied by weakness in sexual desire.
- Increase in irritability.
- Increase in accumulation of excess fat.Testosterone deficiency slows down your metabolism, resulting in fat accumulation.
- Hair loss.Hair on the body and face is one of the male sexual characteristics.
- Gynecomastia (breast enlargement in men).This is seen with a strong and prolonged decrease in testosterone.
Essential vitamins and minerals for strength
Sexual activity and sexual desire are directly related to the level of the male sex hormone testosterone.Low levels of testosterone in the male body causes decreased potency and sexual performance.It is important to provide the body with the building materials to build the testosterone molecule.
Food should contain all the nutrients necessary for the body, especially vitamins and minerals necessary for potency, 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 reduces the level of testosterone, but also increases the level of estrogen - female sex hormone, the excess level of which leads not only to erectile dysfunction, but also to the deterioration of the general health of men.Estrogens further suppress testosterone production in the male body.In addition, being overweight leads to cardiovascular diseases and diabetes, which are also serious factors that reduce potency and endanger health.
zinc
Zinc is a building block for testosterone, meaning the testosterone molecule cannot be formed without zinc.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 essential for normal development, growth and immunity.
- Zinc-rich products: fish (perch, trout, herring, saury, salmon), wheat bran, oysters, shrimp, 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 useful 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.
- Selenium-rich 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 elasticity of blood vessels, improves blood circulation, including in the genitals.Increases testosterone synthesis.It is a prophylactic against prostatitis.
Products containing vitamin C: cabbage (fresh and pickled), citrus fruits (lemons, oranges, tangerines, grapefruits), 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 capillary permeability, thereby improving 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 human energy structure.They participate in 15,000 biochemical processes occurring in the human body.
- Products containing group of B vitamins: dairy products (milk, cheese, cottage cheese), nuts, carrots, fish.
- Daily dosage of Vitamin B for men: Vitamin B6 is 2 mcg, Vitamin B12 is 2 mcg.
You should not rely only on vitamin-mineral complexes of pharmaceutical origin, since some vitamins obtained artificially do not function 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 strength
A sedentary lifestyle contributes to a decrease in potency.It is observed that representatives of sedentary professions have a more pronounced tendency to reduce strength than representatives of professions whose occupation is associated with 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 daily strenuous training can cause low testosterone.
Special exercises to increase strength are aimed at increasing blood circulation in the pelvic organs and training the strength muscle - the pubococcygeus muscle.By performing 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 will be.This happens because blood flow to the genital area increases and the penis fills with more blood.
Exercise 1. "Pelvic Rotation"
I.P.Feet at shoulder width, hands at waist.We begin to rotate the pelvis clockwise or counterclockwise.Make at least 10 rounds in each direction.
Exercise 2. "Parade Step"
I.P.Feet at shoulder width, hands at waist.We begin to walk, raising our knees high, as if pressing them to our stomach.
Exercise 3. "Hold the stone"
I.P.Knees slightly bent, hands on the waist.Now bend your knees more and tense and relax your buttock muscles as many times 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 in the picture.
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 our legs, imitating riding a bicycle.
Exercise 6. "Muscles of Strength"
The main exercise that directly affects the pubococcygeus muscle.
I.P.Same as the previous two exercises.We begin to apply pressure to the pubococcygeus muscle.We focus on the strength of the tension, not the number of repetitions.
Exercise 7. "Vacuum Cleaner"
I.P.I am sitting on a chair, chest bent forward, shoulders slumped.We begin to suck the area between the testicles and the anus, mentally imagining that we are sucking buckwheat porridge scattered on a chair.Also, the muscles of the buttocks should not be tense.
Exercise should be done twice a day, morning and evening.We do each exercise at least 10 times, gradually increasing the load.
Take at least 8 hours of sleep a day.Sleep should take place in optimal conditions, in complete silence and darkness.
When the body is exposed to some experience or stress, sexual function is disrupted.This is due to the ancient system of fertilization, the essence of which is to ensure that the birth of an offspring occurs under the most favorable conditions.