Increased potency- a topic of interest to many mature men. The average age of men increases, and the nervous, vascular and muscular system, on which an erection depends, atrophy over the years and chronic diseases begin. Contrary to popular belief, potency disorders are not caused by aging but by the diseases that accompany it. Of particular concern is the fact that erectile dysfunction also occurs in young men. This is mainly caused by stress and unhealthy lifestyles. By changing your lifestyle and taking care of your health, you can increase strength - everything is in your hands.
If you want to be as bold in bed as you were when you were young, stop sitting in front of the TV with a beer in hand and wait for your wife to cook a delicious dinner.
Peter is 56 years old, but looks 10 years younger. Since school, he has been involved in sports, and although the joints are no longer the same as before, he does not stop running an active lifestyle. He replaced tennis and jogging with swimming and an exercise bike, and if, due to work, he does not have time to go to the pool, he devotes at least an hour every day to a walk. Peter is confident that if a person wants something, he will find a way to achieve what he wants. For more than 20 years, he has been able to maintain weight and fit. Muscle mass, of course, has decreased by this age, but for women it is still just as attractive as in youth. His wife is completely satisfied with her husband's stability in bed, and if she wanted to, he "can" and every day.
Alexey also does not look 45 years old. Unlike Peter, he looks 10 years older than his real age. Yellow waxy skin, dark circles under the eyes and increased weight do not predict well. Even high blood pressure did not make Alexei quit smoking. He works two jobs, eats sandwiches or fast food, has virtually no time for sports. Except for sports, skiing with children or swimming in the sea during the holidays. And now, unfortunately, in bed with his wife "turns out" less and less. . . She convinces him to go to the doctor, be examined and undergo treatment to restore potency. Alexei clears him up: after all, he avoided doctors all his life, and now talk to a doctor about his intimate problems?
Erectile dysfunction alone 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 self-accuracy in intimate matters can exacerbate even a small temporary erectile dysfunction. Erectile dysfunction shares common risk factors with heart disease. Lack of exercise, overweight, smoking and high blood cholesterol all result in high blood pressure, impaired fat metabolism or sugar levels in the body. Therefore, a chronic erectile dysfunction can signal us of a possible cardiovascular disease, diabetes, prostate or other serious illness a few years before the first symptoms appear.
How to increase potency
To avoid impotence, quit smoking, do not abuse alcohol, spend at least 30 minutes of physical activity a day, set yourself a goal to normalize blood pressure 120 to 80 and blood cholesterol level - 5.
You can start taking care of your health whenever you want - in your forties or fifties. It is never too late to do this, but the sooner you start, the better. If, because of your career, you have not had time to lead an active lifestyle, eat healthy food, pay attention to your health, now is the time to radically change your lifestyle.
The basis of sexual longevity is a sufficient amount of sleep, minimal stress, proper nutrition, physical activity and regular sex life.
It is important to consult your doctor as soon as possible about your sexual problems. The examination is completely painless and will help to find out if erectile dysfunction has physiological or psychological reasons. And also, if necessary, choose an effective treatment.
If you have grown a beer belly and have shortness of breath, then to solve erection problems, you must first deal with excess weight. Regular exercise provides additional rewards - in addition to health, a slim figure, strong muscles, lots of endorphins and high quality sex. When moving, the blood supply to the genitals is improved, the prostate is massaged, the muscles become strong and elastic, which has a positive effect on libido and potency. As a result, your "stability" in bed will increase. Scientists have found that marathon runners have 30% higher sexual stamina than other men. Do you have joint pain and running is not for you? It does not matter - cycling, intense brisk walks, Nordic walking will help you. Of course, it is better to consult your doctor first about what is safe for you and what is not. If for health reasons it is impossible to play sports, do regular exercises to strengthen the pelvic floor muscles.
Kegel Exercises
Exercises to train your pelvic floor muscles, known as Kegel exercises, can be done alone or in combination with other exercises. They stimulate the prostate and normalize the functioning of the genitals, increase the sensitivity of the genitals. Exercising them regularly will teach you to better control ejaculation, improve erections, increase your sexual stamina and intensify your orgasm. There are two main techniques with many variations:
Exercise the muscle that controls the urethra. . . You will feel it when you stop the flow of urine while urinating - this is the sphincter (sphincter) of the urethra. Suspicion that you have tightened the right muscle? Control this with the movement of the penis - when the desired muscle contracts, it will move up and down. Other muscles in the body, such as the glutes, abs or inner thighs, are relaxed. So the muscle training we need is to stop urinating - 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 abdomen, sides and hips. With a willpower effort, alternate the contraction and relaxation of the muscles used to urinate. First, tense the muscles for 2-3 seconds, then relax. Repeat 10 times in the morning, afternoon and evening. Increase the muscle contraction interval and bring it to 10 seconds.
Training the muscles that control the anus sphincter. . . Contract the sphincter muscles, also known as the round anus muscles. The best way to train these muscles is to imagine keeping them wanting to cleanse your gut. Contract and relax these muscles at 6-8 second intervals. The muscles of the abdomen, legs and buttocks remain relaxed and do not move. Repeat this exercise at first 10 times three times a day, making sure the stomach and buttocks do not move. Gradually increase the number of contractions up to 40 times three times a day.
This exercise is convenient because you can do it anywhere and anytime - at home, in the office, in transport - both on foot 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 complaining of urinary incontinence. After an exercise course, patients noted that they had increased sensitivity in the genital area and felt stronger orgasms. Then the exercises were done by men and confirmed their positive effect on increasing erection and preventing premature ejaculation.
Food to increase male strength.
Nutritionists say that a healthy diet positively affects potency. But unbalanced diet, including fast food, leads to overweight, which in turn directly affects the prostate: the blood supply to the organs in the groin becomes insufficient and the ability to achieve a high quality collection is reduced.
Another factor that threatens male strength, experts call the very frequent consumption of meat. According to scientists, meat leads to high levels of cholesterol in the blood. Hence the risk of cardiovascular disease, high blood pressure, excess weight. All this in combination 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 oxidative stress in the body and neutralize free radicals. First, these are whole grains and dairy products, from fruits - apples, grapes, dates, kiwi, figs, cherries, as well as green vegetables and legumes.
Add olives, sesame and, best of all, pumpkin oil to salads and other dishes, which is known for its unique prostate prevention properties. You should consume two tablespoons of this oil a day. Whole pumpkin seeds also have a positive effect on the prostate - 4 tablespoons a day.
Relationship psychology
Older men who have a younger partner or lover should experiment more often in bed, less likely to get bored in relationships. Rather, they are afraid to quickly use up their entire arsenal of skills and not please their partner. Psychological pressure from such thoughts can lead to the fact that what men fear will happen - there will be no rise in time. And as a result of the fact that a man will wrap himself up, the appearance of erectile dysfunction is a matter of time.
Another problem in sexual intercourse is boredom and monotony. This is especially true for couples who have lived together for many years. Is there anything you can do about it? Of course, the main thing is that both partners love this, and do not hesitate to tell each other about it.
One of the secrets of sexual longevity lies in the love of experimentation and the ability to share your erotic fantasies. Imagine having sex with some women or with a stranger while masturbating? This is good. According to research by German scientists, one of the most popular male fantasies is threesome sex, in second place is love on the street, in third place - in a public place. This is followed by bondage, skin and latex, BDSM, sex with a stranger. Women also have sexual fantasies, although they are often more romantic than men. Most fantasies remain fantasies. But they are the key to your body's needs. They embody your hidden desires, show your feelings for your partner, how creative and capable you are for experiments, including this field. Experts say fantasies are a simple way to make your life richer and more vibrant, and reduce the need for physical betrayal. To do this, you just have to share your fantasies with your partner and, perhaps, do something real. Do not be afraid to use erotic movies or videos, various goods from sex shops, role-playing games. Experiment. This will help you keep your sex life happy for years to come and gain sexual longevity.
The first bell
Erectile dysfunction should be the first bell for a man that not everything is okay with his health. Early diagnosis and prescribed treatment can prevent the development of cardiovascular disease, diabetes or endocrine disorders.
An andrologist will determine the causes of erectile dysfunction and prescribe medication to treat sildenafil-based erectile dysfunction medications or other substances, as well as herbal supplements based on plant substances - ginseng, yohimbine and possibly other treatment methods. .
Exercises for potency
General recommendations: start doing potency exercises 2 times a week, 10-15 times each, then try to train every day and increase the number of repetitions. Before doing the exercises, you should do a warm-up and 5-minute stretch (also 5 minutes).
Exercise 1. . . Pelvic lift: lie on the floor on your back, lower your arms along your body, legs bent at the knees. Leaning on one leg, direct the other leg and at the same time raise the pelvis. The upper back rests on the floor. With your leg raised, make slow movements up and down. Then switch legs. During exercise, the pelvis remains elevated, do not lower it to the ground.
Exercise 2. . . Scissors: Lie on your stomach, rest your head on your bent arms. Stretching the muscles of the back and buttocks, lift the legs up. Make a pair of scissors with your feet.
Exercise 3. . . Abs: Lie on your back, hands behind your head, elbows apart. Bend your knees at a right angle. Slowly raise your head and upper body to your knees. Slowly return to the starting position and repeat the exercise. The lower back does not rise, it remains pressed to the floor. Do the exercise slowly, without shaking, using the abdominal muscles.
Exercise 4. . . "Twisting": Lie on your back with your legs bent at the knees. Place one foot behind the knee of the other. Hands behind head, elbows apart. Slowly raise your head, elbow and torso, pulling towards the opposite knee, as tightly as you can. Slowly return to the starting position. After you have done the exercise a few times, switch legs and do the exercise on the other side. Do not lift your back off the ground while doing this exercise. Tighten the muscles and parts of the pelvic abdomen.
Exercise 5."Pelvic shaking. "Stand up straight with your feet shoulder-width apart. Bend your knees slightly. Tighten the buttock muscles, push the pelvis forward, keeping the muscle tension. Then relax your buttocks and move your pelvis back. Return the pelvis to its original position and repeat the exercise.