Low testosterone in men is a result of:
- Decreased muscle mass 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 libido, along with its decline, a weakening of libido is observed.
- Increased irritability.
- Increased deposition of excess fat.A lack of testosterone slows down your metabolism, which then leads to fat storage.
- Reduction of hair.Body and facial hair is one of the gender characteristics of a man.
- Gynecomastia (breast growth in men).It is seen with a strong and prolonged decrease in testosterone.
Vitamins and minerals essential for strength
Sexual function and libido 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 materials to form a testosterone molecule.
Food should contain all the necessary nutrients for the body, especially vitamins and minerals necessary for strength, the main of which are zinc, selenium, vitamin E, B, C. Diet should include foods that increase testosterone and exclude foods that decrease testosterone.
Being overweight not only reduces the level of testosterone, but also increases the level of estrogen - the female sex hormone, an excess of which leads not only to erectile dysfunction, but also to the deterioration of men's health.Estrogen in the male body further suppresses testosterone production.In addition, excess weight leads to cardiovascular diseases and diabetes, which are also serious factors that reduce strength and threaten health.
Zinc
Zinc is a building block for 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 activity.Zinc increases sperm motility and has a preventive effect against prostatitis.Zinc is also essential for normal development, growth and immunity.
- Products containing zinc: fish (perch, trout, herring, saury, salmon), wheat bran, oysters, shrimps, garlic, nuts, egg yolk, 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 cells.Selenium is involved in the synthesis of testosterone and supports the function of the genitals.
- Products containing selenium: garlic, eggs, seafood (fish, squid, shrimp), brown bread, corn, tomatoes.
- Daily allowance of selenium for men: 55-70 micrograms.
Vitamin C
In addition to the main roles in maintaining immunity, it increases the elasticity of blood vessels, improves blood circulation, including in the genitals.Increases testosterone production.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 regeneration and increases their resistance to destruction.Regulates capillary permeability, which leads to improved blood circulation, including to 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
Increases the production of the main male sex hormone - testosterone.Protects the liver, restores the human energy structure.They are involved 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.
- Daily dose of B vitamins for men: Vitamin B6 is 2 mg, Vitamin B12 is 2 mcg.
You should not rely solely on vitamin-mineral complexes of pharmaceutical origin, as some synthetic vitamins do not work properly in the body (for example, vitamin C or ascorbic acid).Vitamins and minerals derived from natural foods are more effective than their synthetic counterparts.
Exercises to increase activity
A sedentary lifestyle contributes to a decrease in activity.It has been observed that representatives of sedentary classes have a greater tendency to decrease activity than representatives of classes associated with physical activity.
Exercise and weight training help increase testosterone.This applies to a moderate exercise program (3-4 per week).On the other hand, too much exercise and daily hard training can cause low testosterone.
Specific exercises to increase activity aim to increase blood circulation in the pelvic organs and train the activity muscle - the pubococcygeus muscles.By doing the exercises, the pubococcygeus muscle is trained which is responsible for raising the penis during erection.The better the pubococcygeus muscle is trained, the stronger and longer the erection will be.This is because blood flow to the genital area increases and the penis fills with more 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. "Step Parade"
IPFeet shoulder width apart, hands on waist.We start walking, raising our knees high, as if we are pressing them to the stomach.
Exercise 3. "Hold on to the rock"
IPKnees slightly bent, hands on waist.Now bend your knees more and tense and relax your glutes several times as much as possible.Return to the starting position.
Exercise 4. "Bridge"
IPLying on your back, arms along your body, knees bent and feet resting on the floor.Lift your pelvis as shown in the picture.
Exercise 5. "Riding"
IPLying on your back, arms along your body, knees bent and feet resting on the floor.We begin to turn our legs and imitate riding a bicycle.
Exercise 6. "Muscles with power"
The main exercise that directly affects the pubococcygeus muscle.
IPSame as in the previous two exercises.We begin to stretch the pubococcygeus muscle.We focus on the intensity of the tension and not the number of repetitions.
Exercise 7. "Space vacuum"
IPSitting on a chair, chest thrust forward, shoulders melted.We begin to suck the area between the testicles and the anus, mentally imagining that we are sucking buckwheat porridge scattered on a chair.At the same time, the gluteal muscles should not be tensed.
Exercises must be done 2 times a day, in the evening and in the morning.We perform each exercise at least 10 times, gradually increasing the load.
Get at least 8 hours of sleep a day.Sleep should ideally take place in complete silence and darkness.
When the body is exposed to some experience or stress, sexual activity is inhibited.This is due to the ancient fertilization system, the essence of which is to ensure that offspring are born under the most favorable conditions.