Causes of low testosterone levels in men are:
- Decreased muscle size and strength.Testosterone has anabolic effects, i.e. it is responsible for muscle growth and strength.Therefore, when testosterone levels are low, muscle mass and strength decrease.
- Decreased libido and erectile dysfunction.Since testosterone is responsible for sexual desire, as testosterone decreases, we will observe a decrease in sexual desire.
- Increased irritability.
- Increase the deposition of excess fat.A lack of testosterone slows metabolism, leading to fat storage.
- Hair loss.Hair on the body and face is one of the sexual characteristics of men.
- Gynecomastia (male breast development).A strong and long-term decrease in testosterone levels is observed.
Vitamins and minerals needed for potency
Sexual function and libido are directly related to levels of the male sex hormone testosterone.Low testosterone levels in men can lead to reduced sexual performance and performance.It is important to provide the body with the building materials from which testosterone molecules are formed.
Food should contain all the nutrients required by the body, especially the vitamins and minerals required for effectiveness, the main ones being zinc, selenium, vitamins E, B, C.The diet should include foods that increase testosterone and exclude foods that lower testosterone.
Being overweight not only reduces testosterone levels, but also increases levels of estrogen (the female sex hormone), which can lead not only to erectile dysfunction but also to worsening of a man's overall health.Estrogen in men further suppresses testosterone production.In addition, being overweight can also lead to cardiovascular disease and diabetes, which are also serious factors that reduce efficacy and threaten health.
zinc
Zinc is the building block of testosterone, i.e. without zinc, the testosterone molecule would not be formed.So, without zinc, there is no testosterone; without zinc, there is no testosterone.Without testosterone, there is no potency.Zinc can increase sperm motility and prevent prostatitis.Zinc is also required for normal development, growth and immunity.
- Products containing zinc: fish (bass, trout, herring, saury, salmon), wheat bran, oysters, shrimp, garlic, nuts, egg yolks, squid, anchovies.
- Daily zinc dose for men: 15 mg.
selenium
Selenium is also a very important mineral for men.Selenium affects reproductive function and is useful for men suffering from infertility, as it improves sperm quality.Selenium is involved in the biosynthesis of testosterone and supports the function of reproductive organs.
- Selenium-containing products: garlic, eggs, seafood (fish, squid, shrimp), brown bread, corn, tomatoes.
- Daily selenium dose for men: 55-70 mcg.
Vitamin C
In addition to its main function of maintaining immunity, it also increases the elasticity of blood vessels and improves blood circulation, including blood circulation in the genitals.Increases testosterone synthesis.It is a preventive agent for prostatitis.
Products containing vitamin C: cabbage (fresh and pickled), citrus fruits (lemons, oranges, tangerines, 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 cell resistance to damage.Normalizes capillary permeability, thereby improving blood circulation, including to the genitals.
- Products containing vitamin E: vegetable oils (olive oil, sunflower oil, corn oil), egg yolks, celery, green onions.
- Daily dose of vitamin E for men: 30 mg.
B vitamins
Increases the synthesis of the main male sex hormone - testosterone.Protect the liver and restore the body's energy structure.They are involved in 15,000 biochemical processes that occur in the human body.
- Products containing B vitamins: dairy products (milk, cottage cheese, cottage cheese), nuts, carrots, fish.
- Daily dose of B vitamins for men: 2 milligrams of vitamin B6 and 2 micrograms of vitamin B12.
You should not rely solely on pharmaceutically derived vitamin-mineral complexes, as some synthetically obtained vitamins do not function properly in the body (such as vitamin C or ascorbic acid).Vitamins and minerals obtained from whole foods are more effective than synthetic vitamins and minerals.
Exercises to enhance effectiveness
A sedentary lifestyle can lead to decreased effectiveness.It was noted that representatives of sedentary occupations had a more pronounced tendency to decrease in effectiveness than representatives of physically active occupations.
Physical education and weight training help increase testosterone.This works well with a moderate training program (3-4 times per week).Conversely, excessive physical activity and daily strenuous training can lead to low testosterone levels.
Special exercises for increasing potency are designed to increase blood circulation in the pelvic organs and train the potency muscles - the pubococcygeus muscles.With exercises, the pubococcygeus muscles, which are responsible for lifting the penis during an erection, are trained.The better the pubococcygeus muscles are trained, the stronger and longer the erection will be.This is because blood flow to the genital area increases and the penis becomes more engorged.
Exercise 1. “Pelvic Rotation”
Stand with your feet shoulder-width apart and your hands on your waist.We begin by rotating the pelvis clockwise or counterclockwise.Make at least 10 turns in each direction.
Exercise 2. “March Steps”
Stand with your feet shoulder-width apart and your hands on your waist.We started walking with our knees raised high as if we were pressing them on our bellies.
Exercise 3. "Hold the Stone"
Intellectual property knees slightly bent, hands on the waist.Now, bend your knees as much as you can and tighten and relax your gluteal muscles a few times.Return to starting position.
Exercise 4. "Bridge"
Lie on your back with your arms on your body, knees bent and feet on the floor.Lift your pelvis as shown.
Exercise 5. “Cycling”
Lie on your back with your arms on your body, knees bent and feet on the floor.We started rotating our legs, imitating riding a bicycle.
Exercise 6. “Strength Muscles”
Mainly directly affects the exercise of pubococcygeus muscles.
The IP is the same as the previous two exercises.We begin by tightening the pubococcygeus muscles.We focus on the intensity of the tension, not the number of repetitions.
Exercise 7. “Vacuum Cleaner”
IP sits in a chair, chest thrust forward, shoulders melted.We started sucking on the area between the testicles and anus, mentally imagining that we were sucking on the buckwheat porridge that had been spread on the chair.At the same time, don't tense your hip muscles.
Exercise must be done twice a day, once in the morning and evening.Perform each exercise at least 10 times, gradually increasing the load.
Get at least 8 hours of sleep every day.Sleep should take place under optimal conditions of complete silence and darkness.
When the body is exposed to any experience or stress, sexual function becomes inhibited.This is due to the ancient mechanism of fertilization, whose essence is to ensure that offspring are born under the most favorable conditions.