Increased potency- a topic of interest to many mature men.The average age of men is increasing, and the nervous, vascular and muscular systems that depend on erection atrophy over the years, and chronic diseases begin.Contrary to popular belief, impotence is not caused by aging, but by 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 an 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 he looks 10 years younger.He's been playing sports since school, and even though his joints aren't what they used to be, he doesn't stop living an active lifestyle.He replaced tennis and running with swimming and the gym, 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 convinced that if a person wants something, he will find a way to achieve what he wants.For more than 20 years, he managed to maintain his weight and shape.Muscle mass, of course, has decreased by this age, but it is still as attractive to women as it was in youth.His wife is completely satisfied with his man's endurance in bed, and if she wanted, he "could" do it every day.
Alexey doesn't look 45 either.Unlike Peter, he looks 10 years older than his actual age.Waxy yellow skin, dark circles under the eyes and growing weight do not bode well.Even high blood pressure did not make Alexey quit 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 during your vacation as a sport.And yes, unfortunately, he "comes out" in bed with his wife less and less often... She persuades him to go to the doctor, get tested and undergo treatment to restore potency.Alexey repulses her: after all, he avoided doctors all his life, and now he talks to a doctor about his intimate problems?
One-time erectile dysfunction is not a problem from the point of view of doctors and does not require any treatment.If the problem has become chronic, then doctors diagnose erectile dysfunction.Its causes are organic in 80% of cases, and psychogenic in 20%.Increased demands on yourself in intimate matters can worsen even minor temporary erectile dysfunction.Erectile dysfunction shares common risk factors with heart disease.Lack of exercise, overweight, smoking, high blood cholesterol levels lead to high blood pressure, impaired fat metabolism or sugar levels in the body.Therefore, chronic erectile dysfunction several years before the first symptoms appear can signal us about a possible cardiovascular disease, diabetes, prostatitis or another serious disease.
How to increase potency
To avoid impotence, quit smoking, don't drink alcohol, spend at least 30 minutes a day on physical activity, set yourself a goal to normalize blood pressure to 120/80, and blood cholesterol 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 you have not had time to live actively, eat healthy, or pay attention to your health because of your career, now is the time to fundamentally change your lifestyle.
The basis of sexual longevity is sufficient sleep, minimal stress, proper nutrition, physical activity and a regular sex life.
It is important to consult a doctor about sexual problems as early as possible.The test is completely painless and will help determine whether erectile dysfunction has physiological or psychological causes.Also, if necessary, choose an effective treatment.
If you have grown a beer belly and you are short of air, then in order to solve erectile problems, you must first deal with excess weight.Regular exercise provides additional benefits - in addition to health, a slim figure, strong muscles, lots of endorphins and quality sex.By moving, the blood supply to the genitals improves, the prostate is massaged, the muscles become firm and elastic, which has a positive effect on libido and potency.This will increase your "stamina" in bed.Scientists have found that the sexual stamina of marathon runners is 30% higher than that of other men.Are your joints hurting and running not for you?It doesn't matter - cycling, brisk brisk walking and Nordic walking will help you.Of course, it's best to check with your doctor first about what's safe for you and what's not.If you are unable to exercise for health reasons, do regular exercises to strengthen your pelvic floor muscles.
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 activity of the genitals, increase the sensitivity of the genitals.Regular exercise will teach you to better maintain ejaculation, improve erection, increase sexual stamina and enhance orgasm.There are two main methods with many variations:
Training the muscles that control the urethra.You will feel this when you stop the flow of urine during urination - this is the urethral sphincter (circular muscle).Not sure if you strained your right muscle?Check this by the movement of the penis - when the desired muscle contracts, it will move up and down.Other muscles in the body, such as the buttocks, abdomen or inner thighs, are relaxed.So, the training of the muscle we need consists of stopping urination - we contract the muscle, the flow of urine stops, we relax, the flow of urine resumes, and so on several times.
Alternative technique: Empty your bladder.Relax your stomach, sides and thighs.By force of will, alternately contract and relax the muscles used during urination.First, tense the muscles for 2-3 seconds, then relax.Repeat 10 times in the morning, afternoon and evening.Increase the interval of muscle contractions and reduce it to 10 seconds.
Training of 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 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 initially 10 times three times a day, making sure that 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 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 by urologist Arnold Kegel in the 1940s for patients who complained of urinary incontinence.After a course of exercises, patients noticed increased sensitivity in the genital area, felt stronger orgasms.The men then performed the exercises and confirmed their positive effect on strengthening erections and preventing premature ejaculation.
Nutrition to increase male strength.
Nutritionists claim that a healthy diet has a positive effect on potency.However, 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, the ability to achieve a quality erection decreases.
Specialists call too frequent meat consumption another factor that poses a threat to male strength.According to scientists, meat increases the level of cholesterol in the blood.So there is a risk of cardiovascular disease, high blood pressure and obesity.All this together can have a negative impact on a man's sex life.
Diet for potency
Stop eating foods that are high in salt and fat.Choose food that neutralizes oxidative processes in the body and neutralizes free radicals.First of all, these are whole grain and fermented milk products, fruits - apples, grapes, dates, kiwis, figs, cherries, as well as green vegetables and legumes.
Add olive, sesame, and preferably pumpkin oil, known for its unique prostatitis prevention properties, to salads and other dishes.Two spoons of this oil should be consumed per day.Whole pumpkin seeds - 4 tablespoons per day - also have a positive effect on the prostate.
Relationship psychology
Older men who have a younger partner or lover should experiment more often in bed, they are less likely to experience boredom in the relationship.Rather, they are afraid to quickly use their entire arsenal of options and not satisfy their partner.The psychological pressure of such thoughts can lead to what men fear - not having an erection at the right time.And due to the fact that the man will have a hard time, erectile dysfunction is a matter of time.
Another problem in sexual relations is boredom and monotony.This applies more to couples who have been together for many years.Is it possible to do something about this?Of course, the most important thing is that both partners want it and do not hesitate to tell each other about it.
One of the secrets of sexual longevity is the love of experimentation and the ability to share your erotic fantasies.Do 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 a threesome, the second is making love on the street, the third is in a public place.Then follow the bondage, leather and latex, sadomaso, sex with a stranger.Women also have sexual fantasies, although they are often more romantic than men.Most fantasies remain fantasies.However, they are key to meeting your body's needs.They embody your hidden desires, show your feelings to your partner, how creative and experimental you are, also in this field.Specialists say that fantasies are a simple way to make your life richer and more colorful, to reduce the need for physical infidelity.To do this, you just need to share your fantasies with your partner and maybe turn some of them into reality.Don't 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 sexual life for many years and gain 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.
An andrologist will determine the causes of erectile dysfunction and prescribe drugs to treat erectile dysfunction with medications based on sildenafil or other substances, as well as food supplements made from plant substances - ginseng, yohimbine, and possibly choose other treatment methods.
Exercises for potency
General recommendations: start doing strength exercises 2 times a week for 10-15 times, then try to train every day and increase the number of repetitions.Before performing the exercises, you need to 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, extend the other leg and raise the pelvis at the same time.The upper back remains on the floor.Use the lifted 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.Stretching your back and glutes, lift your legs up.Make scissor movements 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 your head and upper body towards your knees.Slowly return to the starting position and repeat the exercise.The lower back does not rise and remains pressed to the floor.Perform the exercise slowly, without jerking, using the abdominal muscles.
Exercise 4."Spin": Lie on your back, bend your knees.Place one foot behind the other knee.Hands behind the head, elbows out to the sides.Slowly raise your head, pulling your elbow and torso toward the opposite knee as far as you can.Slowly return to the starting position.After performing the exercise, switch legs several times and perform the exercise on the other side.Do not lift your lower back off the ground during the exercise.Tighten your pelvic floor and abdominal muscles.
Exercise 5."Pelvis Swing".Stand straight, feet shoulder width apart.Bend your knees slightly.Tighten the gluteal muscles, push the pelvis forward, maintaining muscle tension.Then relax your glutes and pull your pelvis back.Return the pelvis to the starting position and repeat the exercise.