Low testosterone in men is a result of:
- Decreased muscle volume and strength.Testosterone, 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, in addition to its decrease, sexual desire is also weakened.
- Increased irritability.
- Increased deposition of excess oil.Lack of testosterone slows down your metabolism, which leads to fat storage.
- Hair reduction.Hair on the body and face is one of the sexual characteristics of a person.
- Gynecomastia (breast enlargement in men).It is observed with a strong and long decrease in testosterone.
Vitamins and minerals necessary for potential
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 leads to a decrease in potency and sexual performance.It is important to provide the body with building materials for the formation of the testosterone molecule.
In food, the body must include all the nutrients necessary for the vitamins and minerals necessary for potency, zinc, selenium, E, B, C, C. The diet should also include foods that increase testosterone and exclude testosterone foods.
Excess weight not only reduces the level of testosterone, but also increases the level of estrogen - female sex hormones, which leads not only to erectile dysfunction, but also to the deterioration of the general health of men.Estrogens in the male body further suppress the production of testosterone.In addition, excess weight leads to cardiovascular diseases and diabetes, which are serious factors in threatening potency and health.
Zinc
Zinc is a building material for the testosterone molecule, that is, without zinc.Therefore, if there is no zinc, there is no testosterone;If there is no testosterone, there is no potential.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, trout, herring, false), wheat bran, oysters, shrimp, garlic, nuts, squid, squid, anchovy, squid, anchovy.
- Zinc dosage for men: 15 mg.
Selenium
Selenium is also a very important mineral for men.Selenium affects reproductive function and will be very useful for men suffering from infertility, because selenium improves sperm quality.Selenium participates in the biosynthesis of testosterone and supports the functioning 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 to protect immunity, it increases the elasticity of blood vessels, including blood circulation to the genitals.Increases testosterone synthesis.It is a prophylactic against prostatitis.
Products with vitamin C: cabbage (fresh and pickled), citrus fruits (lemon, orange, tangerine, grapefruit), green onion, parsley, carrot.
Vitamin C dosage for men: 100 mg.
Vitamin e
A natural antioxidant that promotes cell renewal and increases resistance to destruction.Including Cinitials, blood circulation normalizes, improved capillary permeability.
- Products containing vitamin E: vegetable oil (olive, sunflower, corn), egg yolk, celery, green onion.
- Vitamin D dose for men: 30 mg.
B vitamins
Increases the synthesis of the main male sex hormone - testosterone.Protects the liver, restores the human energy structure.They participate in 15,000 biochemical processes occurring in the human body.
- Products with group B vitamins: Dairy products (milk, cottage cheese, cheese), nuts, carrots, fish.
- Daily dose of B vitamins for men: Vitamin B6 2 mg, Vitamin B12 2 mcg.
You should not rely only on vitamin-mineral complexes of medicinal origin, because some 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 potential
A sedentary lifestyle contributes to a decrease in potency.It was noted that representatives of sedentary professions have a more pronounced tendency to reduce potential than representatives of professions related to physical activity.
Physical education and weight training help to increase testosterone.This applies to an average training plan (3-4 per week).Conversely, excessive physical activity and daily strenuous training can cause low testosterone.
Special exercises to increase potency increase blood circulation in the pelvic organs and train the potential muscle - puboCoCygeus muscles.By doing the exercises, the puboCoCygeus muscle is trained, which is responsible for raising the penis during an erection.Pubokoscygeus muscle better, stronger and longer installation.This is because the blood flow to the genital area increases and the penis becomes more attractive with blood.
Exercise 1. "Pelvic rotation"
I.P.Feet shoulder width, hands on the waist.We begin to turn the pelvis clockwise or counterclockwise.Make at least 10 turns in each direction.
Exercise 2. "Parade Step"
I.P.Feet shoulder width, hands on the waist.Raising our knees high, pressing on our stomach, we begin to raise our knees.
Exercise 3. "Catch a stone"
I.P.Knees slightly bent, hands on the waist.Now bend your knees more and tense up and relax the hip muscles as many times as possible.Return to the starting position.
Work 4. "Bridge"
I.P.Back, arms stretched across your body, knees bent and feet on the floor.Raise your pelvis as shown in the picture.
Exercise 5. "Riding a bicycle"
I.P.Back, arms stretched across your body, knees bent and feet on the floor.In the case of riding a bicycle, we begin to rotate our legs.
Exercise 6. "Potential muscles"
A basic exercise that directly affects the pubokoscygeus muscle.
I.P.As in the previous two exercises.We begin to strain the pubokoscygeus muscle.We pay attention to the strength of tension and the number of repetitions.
Exercise 7. "Vacuum cleaner"
I.P.Sitting in a chair, chest shoulders forward, shoulders fused.We begin to breastfeed in the area between the testicles and the anus, we mentally breastfeed on buckwheat porridge scattered on a chair.At the same time, the hip muscles should not be strained.
Exercises should be held twice a day, in the morning and in the evening.We perform each exercise at least 10 times, gradually increasing.
Get at least 8 hours of sleep a day.Sleep should take place in optimal conditions in complete silence and darkness.
When the body is subjected to any kind of experience or stress, the sexual function is hindered.This is due to the ancient mechanism of fertilization to ensure that offspring are not born under the most favorable conditions.