Low testosterone in men is a consequence of:
- Decreased muscle volume and strength.Testosterone has an anabolic effect, 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, along with its decline, a weakening of sexual desire is observed.
- Increased irritability.
- Increased deposition 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 development in men).It is observed with a strong and prolonged decrease in testosterone.
Vitamins and minerals necessary 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 potency and sexual performance.It is important to provide the body with building material for the formation of a testosterone molecule.
The food must contain all the nutrients necessary for the body, especially vitamins and minerals necessary for strength, the main of which are zinc, selenium, vitamin E, B, C. The diet must include foods that increase testosterone and exclude foods that decrease testosterone.
Excess weight not only reduces testosterone levels, but also increases the level of estrogen - female sex hormones, the excessive level of which leads not only to erectile dysfunction, but also to the deterioration of the general health of men.Estrogen in the male body further suppresses testosterone production.In addition, excess weight leads to cardiovascular diseases and diabetes, which are also serious factors in reducing strength and threatening health.
zinc
Zinc is a building block for testosterone, meaning 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 potency.Zinc increases sperm motility and has a preventive effect against prostatitis.Zinc is also essential for normal growth, development and immunity.
- Products containing zinc: fish (perch, trout, herring, saury, salmon), wheat bran, oysters, shrimp, garlic, nuts, egg yolk, squid, anchovies.
- Daily allowance 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 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 maintaining immunity, it increases the elasticity of blood vessels, improving blood circulation, including the genitals.Increases testosterone synthesis.It is prophylactic 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.It normalizes capillary permeability, which leads to improved 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.
B vitamins
It increases the synthesis of the main male 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 group B vitamins: dairy products (milk, cottage cheese, cheese), nuts, carrots, fish.
- The daily dose of B vitamins for men: vitamin B6 is 2 mg, vitamin B12 is 2 mcg.
You should not rely exclusively on vitamin-mineral complexes of pharmaceutical origin, as some vitamins taken 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 strength
A sedentary lifestyle contributes to a decrease in potency.It has been noted that representatives of sedentary occupations have a stronger tendency to reduce power than representatives of occupations whose occupation is related to physical activity.
Physical education and weight training help increase testosterone.This applies to a moderate training program (3-4 per week).Conversely, excessive physical activity and daily intense training can cause low testosterone.
Special exercises to increase strength are aimed at increasing blood circulation in the pelvic organs and training the muscle potential - the pubic coccygeal muscles.By doing the exercises, the pubococcygeus muscle is trained, which is responsible for lifting 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. "Pelvic Rotation"
IPFeet shoulder width apart, hands on waist.We begin to rotate the pelvis clockwise or counterclockwise.Do at least 10 rotations in each direction.
Exercise 2. "Parade Step"
IPFeet shoulder width apart, hands on waist.We begin to walk, lifting our knees up, as if pressing them to our stomach.
Exercise 3. "Hold the stone"
IPKnees slightly bent, hands on waist.Now bend your knees more and stretch and relax your gluteal muscles several times as much as possible.Return to starting position.
Exercise 4. "Bridge"
IPLie on your back, arms along your body, knees bent and feet flat on the floor.Lift your pelvis as shown in the figure.
Exercise 5. "Riding a bicycle"
IPLie on your back, arms along your 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.
IPThe same as in the previous two exercises.We begin to strain the pubococcygeus muscle.We focus on the strength of the tension and not the number of repetitions.
Exercise 7. "Electric vacuum cleaner"
IPSitting in a chair, the chest is pressed forward, the shoulders are fused.We begin to suck in the area between the testicles and the anus, mentally imagining that we are sucking buckwheat porridge spread on a chair.At the same time, the muscles of the buttocks should not be stretched.
The exercises should be done twice 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 experiences or stress, the sexual function is inhibited.This is due to the ancient mechanism of fertilization, the essence of which is to ensure that offspring are born in the most favorable conditions.