Increased potency– a topic that interests many mature men.The average age of men is increasing, and the nervous, vascular and muscular systems, on which erection depends, atrophy with age and chronic diseases begin.Contrary to popular belief, potency disorders are not due to aging, but to the diseases that accompany it.Of particular concern is the fact that erectile dysfunction also occurs in young men.This is mainly due to stress and unhealthy lifestyle.By changing your lifestyle and taking care of your health, you can increase your potency - it's all in your hands.
If you want to be as durable in bed as you were in your youth, stop sitting in front of the TV with a beer in hand and waiting for your wife to cook a delicious dinner.
Peter is 56 years old, but looks 10 years younger.He has been involved in sports since school and although his joints are no longer what they used to be, he does not stop leading an active lifestyle.He replaced tennis and running with swimming and an exercise bike, and if he doesn't have time to go to the pool because of work, he takes at least an hour for a walk every day.Peter is sure that if a person wants something, he will find a way to achieve what he wants.For more than 20 years, he has managed to maintain weight and shape.Muscle mass, of course, has decreased by this age, but for women he is still as attractive as in his youth.His wife is completely satisfied with her husband's endurance in bed and if he wanted to, he "could" do it every day.
Alexey also does not look his 45 years.Unlike Peter, he looks 10 years older than his actual age.Waxy yellow skin, dark circles under the eyes and weight gain do not bode well.Even high blood pressure did not force Alexey to give up smoking.He works two jobs, eats sandwiches or fast food and has practically no time for sports.If you don't consider skiing with children or swimming in the sea on vacation as a sport.And so, unfortunately, in bed with his wife "does not work" less and less ... She convinces him to go to the doctor, get examined and undergo treatment to restore potency.Alexei rejects her: after all, he has avoided doctors all his life, and now he is talking to a doctor about his intimate problems?
Single erectile dysfunction is not a problem from the point of view of doctors and does not require any therapy.If the problem has become chronic, then doctors diagnose erectile dysfunction.In 80% of cases its causes are organic, and in 20% psychogenic.Increased demands on oneself in intimate matters can worsen even mild temporary erectile dysfunction.Erectile dysfunction shares common risk factors with heart disease.Lack of movement, overweight, smoking, high blood cholesterol lead to high blood pressure, impaired fat metabolism or sugar levels in the body.Therefore, chronic erectile dysfunction can signal us several years before the appearance of the first symptoms of a possible cardiovascular disease, diabetes, prostatitis or other serious illness.
How to increase potency
To avoid impotence, stop smoking, do not drink alcohol, devote at least 30 minutes a day to physical activity, set your goal to normalize your blood pressure to 120/80 and blood cholesterol level to 5.
You can start taking care of your health at any time - in your forties or fifties.It's never too late to do this, but the sooner you start, the better.If because of your career you haven't had time to lead an active lifestyle, eat healthy food or pay attention to your health, then it's time to fundamentally change your lifestyle.
The basis of sexual longevity is sufficient sleep, minimal stress, proper nutrition, physical activity and regular sex life.
It is important to consult your doctor about your sexual problems as early as possible.The test is completely painless and will help determine whether erectile dysfunction has physiological or psychological causes.And also, if necessary, choose an effective treatment.
If you have grown a beer belly and are short of breath, then to solve your erection problems, you must first deal with excess weight.Regular exercise provides additional bonuses - in addition to health, you also get a slim figure, strong muscles, lots of endorphins and quality sex.When moving, the blood supply to the genitals improves, the prostate is massaged, the muscles become tight and elastic, which has a positive effect on libido and potency.As a result, your "stamina" in bed will increase.Scientists have found that the sexual endurance of marathon runners is 30% higher than that of other men.Got joint pain and running isn't for you?It doesn't matter - cycling, brisk brisk walking and Nordic walking will do the trick.Of course, it is better to check with your doctor first about what is safe for you and what is not.If you cannot play sports for health reasons, do regular exercises to strengthen the muscles of the pelvic floor.
Kegel exercises
Pelvic floor exercises, known as Kegel exercises, can be done alone or in combination with other exercises.They stimulate the prostate and normalize the work of the sexual organs, increasing the sensitivity of the genitals.Regular exercise will teach you to maintain ejaculation better, improve erection, increase your sexual stamina and increase orgasm.There are two basic techniques with many variations:
Training the muscle that controls the urethra.You will feel it when you stop the flow of urine during urination - this is the sphincter (circular muscle) of the urethra.Not sure if you're straining the right muscle?Check this by the movement of the penis - when the desired muscle contracts, it will move up and down.Other muscles of the body, such as the buttocks, abdominal muscles or inner thighs, are relaxed.So, training the muscle we need consists in interrupting urination - we contract the muscle, the flow of urine is interrupted, we relax, the flow of urine resumes, and so on several times.
Alternative technique: Empty the bladder.Relax your stomach, sides and hips.By force of will, alternately contract and relax the muscles used during urination.First, tighten your muscles for 2-3 seconds, then relax them.Repeat 10 times in the morning, afternoon and evening.Increase the interval of muscle contraction and bring it to 10 seconds.
Training the muscles that control the anal sphincter.Contract the sphincter muscles, also known as the round muscles of the anus.The best way to train these muscles is to visualize yourself resisting the urge to purge.Contract and relax these muscles in 6-8 second intervals.The muscles of the abdomen, legs and buttocks remain relaxed and do not move.Repeat this exercise first 10 times three times a day, making sure that the abdomen and buttocks do not move.Gradually increase the number of contractions to 40 times three times a day.
This exercise is convenient because you can perform it anywhere and at any time - at home, in the office, in transport - both standing and sitting.The result will not appear immediately, but after a few weeks of regular training, you will feel an increase in male strength.
These exercises were invented in the 1940s by urologist Arnold Kegel for patients who complained of urinary incontinence.After a course of exercises, patients note that they have increased sensitivity in the genital area and feel a stronger orgasm.The men then performed the exercises and confirmed their positive effect on strengthening erections and preventing premature ejaculation.
Nutrition to increase male strength.
Nutritionists say that a healthy diet has a positive effect on potency.But unbalanced food, including fast food, leads to obesity, which in turn directly affects the prostate: the blood supply to the organs in the groin area becomes insufficient and the ability to achieve a high-quality erection decreases.
Another factor that threatens men's strength, experts call the too frequent consumption of meat.According to scientists, meat leads to an increase in cholesterol in the blood.Hence the risk of heart and vascular diseases, high blood pressure and obesity.All of this together can have a negative impact on a man's sex life.
Diet for potency
Stop eating foods high in salt and fat.Choose foods that counteract the oxidation processes in the body and neutralize free radicals.First of all, these are whole grain and fermented milk products, fruits - apples, grapes, dates, kiwi, figs, cherries, as well as green vegetables and legumes.
Add olive oil, sesame oil, and especially pumpkin oil, known for its unique prostatitis prevention properties, to salads and other dishes.You should consume two tablespoons of this oil per day.Whole pumpkin seeds - 4 tablespoons per day - also have a positive effect on the prostate.
Psychology of relationships
Older men who have a younger partner or lover need to experiment more often in bed and are less likely to experience relationship boredom.Rather, they are afraid to quickly use the entire arsenal of their capabilities and not satisfy their partner.The psychological pressure of such thoughts can lead to what men fear will happen - not having an erection at the right time.And as a result of the fact that the man will screw up, the appearance of erectile dysfunction is a matter of time.
Another problem in sexual relations is boredom and monotony.This applies more to couples who have lived together for many years.Is it possible to do something about it?Of course, the most important thing is that both partners want it and are not afraid to tell each other.
One of the secrets of sexual longevity is the love of experimentation and the ability to share your erotic fantasies.Can you imagine having sex with several women or with a stranger while masturbating?that's good. According to research by German scientists, one of the most popular male fantasies is the threesome, in second place is making love in the street, in third place is in public.Next comes bondage, leather and latex, sadomasochism, sex with a stranger.Women also have sexual fantasies, although they are often more romantic than men.Most fantasies remain fantasies.But they are key to your body's needs.They embody your hidden desires, show your feelings for your partner, how creative and capable of experiments you are, including in this area.Experts say that fantasies are an easy way to make your life richer and more colorful and reduce the need for physical infidelity.To do this, you just need to share your fantasies with your partner and maybe turn some into reality.Do not be afraid to use erotic films or videos, various products from sex shops and role-playing games.Experiment.This will help you maintain the joy of your sex life for many years and achieve sexual longevity.
The first bell
Erectile dysfunction should be the first warning signal for a man that something is wrong with his health.Timely diagnosis and prescribed treatment can prevent the development of cardiovascular diseases, diabetes or endocrine disorders.
A specialist andrologist will determine the causes of erectile dysfunction and will prescribe drugs for the medical treatment of erectile dysfunction based on sildenafil or other substances, as well as nutritional supplements based on plant substances - ginseng, yohimbine, and possibly choose other methods of treatment.
Potency exercises
General recommendations: start doing strength exercises 2 times a week, 10-15 times each, then try to train every day and increase the number of repetitions.Before performing the exercises, you should do a 5-minute warm-up and stretch (also 5 minutes).
Exercise 1.Pelvic lift: lie on the floor on your back, lower your arms along the body, legs bent at the knees.Leaning on one leg, straighten the other leg and lift the pelvis at the same time.The upper back remains on the floor.Use your raised leg to slowly move up and down.Then switch legs.During the exercise, the pelvis remains raised, do not lower it to the ground.
Exercise 2.Scissors: Lie on your stomach with your head on your bent arms.Tighten the muscles of the back and buttocks, lift your legs up.Make a scissor motion with your legs.
Exercise 3.Press: Lie on your back, hands behind your head, elbows out to the sides.Bend your knees at a right angle.Slowly raise the head and upper body towards the knees.Slowly return to the starting position and repeat the exercise.The lower back does not rise and remains pressed to the floor.Do the exercise slowly, without sudden movements, using the abdominal muscles.
Exercise 4."Twist": Lie on your back, bend your knees.Place one leg behind the other knee.Hands behind the head, elbows out to the sides.Slowly raise your head, pull your elbow and torso toward the opposite knee as hard as possible.Slowly return to starting position.After you have done the exercise a few times, switch your leg and do the exercise on the other side.When performing the exercise, do not lift the spine of the lower back off the ground.Tighten your pelvic floor and abdominal muscles.
Exercise 5."Pelvis sway".Stand straight with your feet shoulder-width apart.Bend your knees slightly.Tighten the gluteal muscles, push the pelvis forward, maintaining muscle tension.Then relax the buttocks and move the pelvis back.Return the pelvis to its original position and repeat the exercise.