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According to the World Health Organization (WHO), the majority of men aged 40-50 complain of potency problems. Of course, age-related changes play a role. However, this does not mean that this condition is normal. Adherence to a healthy lifestyle and proper nutrition will help maintain men’s health for many years. Olga Stepanova, a nutritionist in Kyiv, tells us what you need to do.
Where does “masculine power” go?
Potency problems can be caused by a variety of factors. Here are some of the most common:
- age-related changes. Potency usually decreases with age, when the level of testosterone in the body drops. Also, the elasticity of blood vessels decreases over the years, which disrupts the normal blood supply to the penis;
- chronic diseases. Diabetes, arterial hypertension, and cardiovascular disease can affect erections because they can cause poor blood circulation and problems with the nervous system;
- a permanent stressful state. It can lead to psychological problems (anxiety, depression) and temporary erectile dysfunction;
- fears and complexes. Certain events in a man’s personal life can affect the quality of sexual relations, even if his health is excellent;
- unhealthy lifestyle. Insufficient physical activity, alcohol consumption and smoking have a strong and noticeable impact on “manhood” even at a young age.
How to be a “giant” not just in words: recommendations from a nutritionist in Kyiv
Olga Stepanova notes that in order to maintain potency for many years, it is necessary to change your life qualitatively. This “revolution” for the body should include three components: proper nutrition, changing habits, and protection from negative external influences.
The nutritionist advises four steps to start quality prevention to improve men’s health:
- A nutrient-rich diet. The diet should contain enough proteins, vitamins, and minerals to help maintain the health of the reproductive system. Vegetables, fruits, whole grains, fish and lean meat are the basis of a healthy menu.
- Weight control and physical activity. Exercising for at least 30 minutes a day helps maintain a normal weight, lower cholesterol and blood pressure, and improve blood circulation.
- Limiting alcohol consumption and quitting tobacco. No comments here, everyone knows the effects of these factors on the body.
- Controlling stress levels. Factors that often cause stress can lead to lower testosterone levels and impaired potency. It is recommended to use stress reduction techniques (such as yoga, meditation) and avoid people or situations that cause a negative reaction.
What should you eat to increase potency?
“Maintaining and improving erectile function is a process that depends on many factors. However, a healthy lifestyle and a healthy diet are of the utmost importance,” says Olga Stepanova, a nutritionist in Kyiv. She advises to consume foods that contain
- antioxidants, which help protect cells from the harmful effects of free radicals and support vascular health. Food sources of antioxidants include berries, dark chocolate, nuts, green tea, tomatoes, and garlic;
- nitrates, which increase the level of nitric oxide in the body to support vascular health and improve potency. They are found in asparagus, broccoli, and radishes, as well as pears and apples;
- zinc, which supports normal testosterone levels and promotes tissue growth. Food sources of zinc include seafood, meat, seeds, and nuts.
More or better?
To maintain men’s health, you need to have sex regularly. The optimal number of sexual intercourse for men may vary depending on age and other factors. Official medicine has no advice on the “right frequency” of sexual intercourse for men of different ages, as each body is unique. However, research shows that regular sexual activity can improve a man’s health and help maintain potency.
“It is important to pay attention to the quality of sexual life, not just the quantity. You can improve the quality by establishing a proper lifestyle, regular physical activity, good nutrition and maintaining a positive emotional state,” says Olga Stepanova, a nutritionist in Kyiv.
Regular medical examinations are important to help identify and address health issues that affect potency in a timely manner. It’s best to have a physical every year or more often, depending on your age and other risk factors. And if you need help with establishing the right lifestyle, a nutritionist in Kyiv will help you with this. All consultations are anonymous.
