Understanding male power: factors affecting potency

Male strength, or potency, is a complex process that includes psychological, neurological, hormonal and vascular components. Violations in any of these areas can lead to a decrease in potency and erectile dysfunction (ED). Understanding these factors is the first step to finding effective solutions.

The main factors affecting male power:

• Age: With age, the level of testosterone, a key hormone for male power, is naturally reduced. This can lead to a decrease in libido, problems with an erection and reduction in energy.
• Psychological state: Stress, anxiety, depression and other psychological problems can have a significant impact on potency. Psychological stress can lead to a narrowing of blood vessels, which complicates the flow of blood to the floor dick.
• Diseases: Some diseases, such as diabetes, cardiovascular diseases, hypertension and multiple sclerosis, can directly or indirectly influence potency. Diabetes, for example, can damage the nerves and blood vessels necessary for an erection.
• Medicines: Some drugs, such as antidepressants, antihypertensive drugs and antihistamines, can cause ED as a side effect.
• Life: An unhealthy lifestyle, including smoking, alcohol abuse, lack of physical activity and malnutrition, can negatively affect potency. Smoking, for example, damages blood vessels, which makes it difficult to blood flow.
• Hormonal imbalance: The low level of testosterone (hypogonadism) is one of the main causes of a decrease in potency. Other hormonal problems, such as problems with the thyroid gland, can also affect the sexual function.

When to see a doctor:

It is important to consult a doctor if you experience constant problems with an erection or a decrease in libido. The doctor will be able to determine the cause of the problem and offer appropriate treatment. Early diagnosis and treatment can help prevent further complications and improve the quality of life.

Herbs and plants to improve male power

Traditional medicine has long used various herbs and plants to increase male strength and sexual function. Some of these plants have scientifically proven properties that can help improve blood flow, increase testosterone levels, reduce stress and increase libido. It is important to remember that before using any herbal additives, you need to consult a doctor, especially if you have any chronic diseases or you take medications.

Herbs to increase testosterone levels:

• Tribulus Terrestris Tribulus: This grass, also known as the nuclear, is traditionally used to increase libido and improve sexual function. Some studies show that tribulus can increase testosterone levels in men with a low level of this hormone. It is assumed that the tribulus stimulates the release of the luteinizing hormone (LH), which, in turn, stimulates the production of testosterone.
• Ashwaganda (Ashwagandha): Ashvaganda is an adaptogenic plant that helps the body cope with stress. Studies have shown that Ashvagand can increase testosterone levels, improve sperm quality and increase libido. Ashvaganda can also reduce the level of cortisol, stress hormone, which can negatively affect testosterone levels.
• Pajuk (Fenugreek): A fencth is a grass whose seeds contain compounds that can help increase testosterone levels. Studies have shown that the fencing can improve libido, sexual function and muscle mass. The fencing contains saponins that can stimulate the production of testosterone.

Herbs to improve blood flow:

• Ginseng (ginseng): Ginseng, especially the red Korean ginseng, is a well -known adaptogen that can improve blood flow and increase energy. Studies have shown that ginseng can improve erectile function and increase libido. Ginseng contains ginzenosides that can expand blood vessels and improve blood flow to the floor dick.
• L-Arginine (L-Arginine): L-Arginine is an amino acid that turns into nitrogen oxide in the body. Nitrogen oxide relaxes blood vessels, improving blood flow. Studies have shown that L-Arginine can improve the erectile function, especially in combination with other herbs, such as pycnogenol.
• Ginkgo biloba (Ginkgo Biloba): Ginkgo biloba improves blood circulation, including blood flow to the penis. It also has antioxidant properties and can help reduce stress. Ginkgo bilobe can be especially useful for people taking antidepressants who can cause ED.

Herbs to reduce stress and increase libido:

• Maca Peruvian (Maca Root): Maca is a plant that grows in the Andes, which is traditionally used to increase libido and improve sexual function. Studies have shown that poppy can increase libido, improve sperm quality and increase energy. The mechanism of action of poppies has not been fully studied, but it is assumed that it affects the hormonal balance and neurotransmitters.
• Damians (Damiana): Damiana is a plant that is traditionally used as an aphrodisiac. It is believed that Damian has a calming and relaxing effect, which can help reduce stress and anxiety, which can negatively affect potency.
• Rhodiola pink (Rhodiola rosea): Rhodiola is an adaptogenic plant that helps the body cope with stress and increases energy. Studies have shown that Rhodiola can improve sexual function, reduce fatigue and improve mood.

Diet to improve male power: what to eat

Proper nutrition plays an important role in maintaining health and sexual function. Some products contain nutrients that can help improve blood flow, increase testosterone levels and improve libido. A balanced diet rich in fruits, vegetables, whole grain products and low -fat protein is the basis for improving male power.

Products that increase testosterone levels:

• Fat fish: Salmon, tuna, sardines and other fatty fish are rich in omega-3 fatty acids, which are important for the health of the heart and can help increase testosterone levels. Omega-3 fatty acids are building blocks for hormones, including testosterone.
• Eggs: Eggs are an excellent source of protein, cholesterol and vitamin D, which are necessary for the production of testosterone. Cholesterol is the predecessor of testosterone, so its use in moderate quantities can be useful.
• Oysters: Oysters are rich in zinc, a mineral that plays an important role in the development of testosterone and sperm. Zinc deficiency can lead to a decrease in testosterone levels and a deterioration in sexual function.
• Beef: The low -fat beef contains protein, zinc and iron, which are important for the health and production of testosterone. Choose low -fat pieces of beef to avoid an excess of saturated fats.
• Nuts and seeds: Almonds, walnuts, pumpkin seeds and flax seeds contain useful fats, zinc and other nutrients that can help increase testosterone levels.

Products that improve blood flow:

• Watermelon: The watermelon contains citrullin, an amino acid that turns into arginine in the body. Arginine, as mentioned earlier, improves blood flow, relaxing blood vessels.
• Garlic: Garlic contains allicin, a compound that can improve blood flow and reduce blood pressure.
• Dark chocolate: Dark chocolate contains flavonoids that can improve blood flow and reduce blood pressure. Choose dark chocolate with a high cocoa content (at least 70%).
• Sharp pepper: Acute pepper contains capsaicin, a compound that can improve blood flow and increase libido.
• Pomegranate: Grenade contains antioxidants that can improve blood flow and protect blood vessels from damage.

Libido -raising products:

• Avocado: Avocado contains useful fats, vitamin E and folic acid, which are important to health and can increase libido.
• Fig: Figs contain amino acids that can increase libido and improve sexual function.
• Saffron: Safran is a spice that can increase libido and improve the erectile function.
• Honey: Honey contains boron, a mineral that can increase the level of testosterone and libido.

Products that should be avoided:

• Processed products: Producted products often contain a lot of sugar, salt and harmful fats, which can negatively affect health and sexual function.
• Fast food: Fastfood usually contains many calories, harmful fats and few nutrients, which can lead to obesity and health problems.
• Sweet drinks: Sweet drinks contain a lot of sugar, which can lead to insulin resistance and a decrease in testosterone levels.
• Alcohol: Alcohol abuse can negatively affect testosterone levels and sexual function.
• Soy products: Soy products contain phytoestrogens that can reduce testosterone levels in some men.

Exercises to improve male power

Physical activity plays an important role in maintaining health and sexual function. Regular exercises can help improve blood flow, increase testosterone levels, reduce stress and increase libido. The combination of cardio training, strength training and exercises for the pelvic floor can be especially effective for improving male power.

Cardio-training:

• Running: Running improves blood flow and cardiovascular system, which is necessary for a healthy erection.
• Swimming: Swimming is a great way to improve physical shape and reduce stress, without exerting a strong effect on the joints.
• Cycling: Cycling improves blood flow in the legs and pelvic area, which can be useful for improving potency.
• Fast walking: Fast walking is a simple and affordable way to improve the cardiovascular system and general health.

Power training:

• Squats: Squats are a comprehensive exercise that involves many muscle groups, including the muscles of the legs, buttocks and bark. Squats can increase testosterone levels.
• Stannaya traction: Stannaya traction is another complex exercise that involves many muscle groups and can increase testosterone levels.
• Life lying: Learing is a exercise that strengthens the muscles of the chest, shoulders and arms.
• Pull -ups: Pulling is an exercise that strengthens the muscles of the back, arms and shoulders.

Exercises for the pelvic floor (Kegel exercises):

• Kegel exercises: Kegel exercises strengthen the muscles of the pelvic floor, which support the bladder, intestines and genitals. Strengthening these muscles can improve control over an erection, prevent premature ejaculation and improve sexual pleasure.

How to perform Kegel’s exercises:

1. Determine the muscles of the pelvic floor: To find the muscles of the pelvic floor, try to stop urination in the middle of the stream. The muscles that you use for this are the muscles of the pelvic floor.
2. Squeeze the pelvic bottom muscles: Squeeze the muscles of the pelvic floor, as if you are trying to stop urination or prevent gases.
3. Hold the compression: Hold the compression for 5-10 seconds.
4. Relax: Relax the pelvic floor muscles for 5-10 seconds.
5. Repeat: Repeat the exercise 10-15 times.

Perform Kegel’s exercises several times a day, anywhere and anytime. Gradually increase the duration of compression and the number of repetitions.

Other useful exercises:

• Yoga: Yoga can help improve flexibility, balance and blood flow. Some yoga poses, such as the pose of the bridge and the pose of cobra, can be especially useful for strengthening the muscles of the pelvic floor and improve sexual function.
• Pilates: Pilates is a system of exercises that strengthens the muscles of the bark and improves posture. Strengthening the muscles of the bark can improve body control and increase sexual pleasure.

Changes in lifestyle to improve male power

Changes in lifestyle can have a significant impact on male strength and sexual function. Refusal of bad habits, stress management and sufficient sleep can help improve blood flow, increase testosterone levels and increase libido.

Refusal of smoking:

Smoking damages blood vessels, which complicates the blood flow to the floor dick and can lead to ED. Refusal of smoking is one of the most important steps that you can take to improve male power.

Alcohol use restriction:

Alcohol abuse can negatively affect testosterone levels and sexual function. Limit alcohol consumption to a moderate level (no more than two servings per day for men).

Stress management:

Stress can negatively affect potency, causing narrowing of blood vessels and a decrease in testosterone levels. Find healthy stress control methods such as:

• Meditation: Meditation helps to calm the mind and reduce stress.
• Yoga: Yoga combines physical exercises with meditation and respiratory techniques, which can help reduce stress and improve the general health.
• Natural walks: Entity walks help to relax and reduce stress.
• Hobbies: Do what you like to get distracted from stress and enjoy.
• Communication with friends and family: Communication with loved ones can help reduce stress and improve their mood.

Sufficient sleep:

The lack of sleep can negatively affect testosterone levels and sexual function. Try to sleep at least 7-8 hours a day.

Maintaining a healthy weight:

Obesity can negatively affect testosterone levels and sexual function. Maintain healthy weight with a balanced diet and regular exercises.

Regular medical examinations:

Regular medical examinations will help identify and treat any diseases that can affect potency. Discuss your fears with a doctor.

Avoid the effects of toxins:

The effects of toxins, such as pesticides, heavy metals and industrial chemicals, can negatively affect hormonal balance and sexual function. Try to avoid the effects of these substances.

Maintaining a healthy relationship:

Healthy relations with a partner are important for sexual health. Communicate with your partner about your needs and desires.

Other natural means to improve male power

In addition to herbs, diets and exercises, there are other natural means that can help improve male power.

Vitamins and minerals:

• Vitamin D: Vitamin D is important for the production of testosterone and overall health. Get a sufficient amount of vitamin D from sunlight, food or additives.
• Zinc: Zinc plays an important role in the development of testosterone and sperm. Use products rich in zinc, or take supplements with zinc.
• Magnesium: Magnesium is important for the health of muscles, nerves and cardiovascular system. Use products rich in magnesium, or take additives with magnesium.
• Vitamin B12: Vitamin B12 is important for energy and nervous system. Get a sufficient amount of vitamin B12 from food or additives.

Acupuncture:

Acupuncture is a method of traditional Chinese medicine, which includes the introduction of thin needles into certain points on the body. Some studies have shown that acupuncture can help improve erectile function and increase libido.

Meditation and awareness:

Meditation and awareness can help reduce stress and improve overall well -being. This can lead to an improvement in sexual function.

Alternative treatment methods:

Some people find relief with other alternative methods of treatment, such as:

• Homeopathy: Homeopathy is a system of alternative medicine, which uses highly diluted substances to treat diseases.
• Traditional Chinese medicine: Traditional Chinese medicine includes various methods of treatment, such as travoing, acupuncture and massage.
• Ayurveda: Ayurveda is a traditional Indian system of medicine that uses herbs, diet and lifestyle to treat diseases.