increased potency- An interesting topic for many mature men.The average age of men increases, and the nervous, vascular and muscular systems, on which erection depends, atrophy over the years and chronic diseases begin to develop.Contrary to popular belief, impotence is not caused by old age, but by concomitant diseases.Especially worrying is the fact that erectile dysfunction is also found in young men.This is mainly caused by stress and unhealthy lifestyle.By changing your lifestyle and taking care of your health, you can increase your potency - everything is in your hands.
If you want to be as strong 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 despite the fact that his finances are not the same as before, he does not give up on an active lifestyle.He replaced tennis and running with swimming and exercise cycling, and if he doesn't have time to go to the pool because of work, he spends at least an hour every day walking.Peter is sure that if a person wants something, he will find a way to achieve what he wants.She managed to maintain her weight and fitness for more than 20 years.Muscle mass, of course, has decreased at this age, but it is still as attractive to women as it was in youth.His wife is completely satisfied with her husband's endurance in bed, and if she wanted, she "could" do it every day.
Alexey also does not look 45 years old.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 Alexei to quit smoking.He works two jobs, eats sandwiches or fast food, and has practically no time for sports.If you do not consider skiing with children or swimming in the sea on vacation as a sport.So, unfortunately, he is less and less "coming out" in bed with his wife... She convinces him to go to the doctor, get an examination and undergo treatment to restore his potency.Alexey brushes it off: after all, he's been avoiding doctors all his life, and now he's 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 treat it as erectile dysfunction.In 80% of cases, its causes are organic, and in 20%, psychogenic.Increased demands on oneself in intimate matters can worsen even a small temporary erectile dysfunction.Erectile dysfunction shares common risk factors with heart disease.Lack of exercise, excess weight, smoking, high cholesterol in the blood lead to high blood pressure, impaired fat metabolism or sugar levels in the body.Therefore, chronic erectile dysfunction may warn us of a possible cardiovascular disease, diabetes, prostatitis or other serious disease years before the first symptoms appear.
How to increase potency
To prevent impotence, quit smoking, don't drink alcohol, get at least 30 minutes of physical activity a day, aim to normalize your blood pressure to 120/80 and your 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 you haven't had time because of your career to start an active lifestyle, eat healthy foods or pay attention to your health, then now is the time to radically 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 a doctor about your sexual problems as early as possible.The test is completely painless and can help determine whether erectile dysfunction has physiological or psychological causes.Also, if necessary, choose an effective treatment.
If you have a beer belly and are short of breath, then you need to deal with excess weight first to solve your erection problems.Exercising regularly provides additional bonuses – in addition to health, you also get a lean figure, strong muscles, lots of endorphins and high-quality sex.During movement, 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.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.Do you have joint pain and running is not for you?It doesn't matter - cycling, brisk walking and Nordic walking will help.Of course, it is best to consult 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 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 normalization of the functioning of the prostate and genital organs, increase the sensitivity of the genitals.Regular exercise will teach you to maintain ejaculation better, improve erection, increase your sexual stamina and enhance orgasm.There are two basic techniques with many variations:
Exercise the muscle that controls 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 stretched the right muscle?Test this by moving your penis – when the desired muscle contracts, it moves up and down.Other muscles in the body, such as the buttocks, abdominal muscles or inner thighs, are relaxed.So the muscle training we need consists of stopping urination - we contract the muscle, the flow of urine stops, we rest, the flow of urine resumes, and so on several times.
Alternative technique: Empty the bladder.Relax your stomach, sides and thighs.By force of will, alternately contract and relax the muscles used during urination.Tighten the muscles first for 2-3 seconds, then relax.Repeat 10 times in the morning, afternoon and evening.Increase the interval of muscle contraction and bring it to 10 seconds.
Exercise 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 imagine that you are resisting the urge to purge.Contract and relax these muscles for 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 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 the increase in male strength.
These exercises were invented by urologist Arnold Kegel in the 1940s for patients who complain of urinary incontinence.After the training course, the patients reported that their genital area increased in sensitivity and they felt a stronger orgasm.Then the men did the exercises and confirmed their positive effect on strengthening the erection 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, causes obesity, 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 erection decreases.
Another factor that threatens men's strength, experts call too frequent consumption of meat.According to scientists, meat causes an increase in blood cholesterol levels.Hence the risk of heart and vascular diseases, high blood pressure and overweight.All this together can have a negative impact on a man's sexual life.
Diet for potency
Stop eating foods rich in salt and fat.Choose food that opposes the oxidative processes in the body and neutralizes free radicals.First of all, these are whole grains and fermented milk products, fruits - apples, grapes, dates, kiwi, figs, cherries, as well as green vegetables and legumes.
Add olive, sesame, and most importantly pumpkin oil to salads and other dishes, which are known for their unique prostatitis prevention properties.You should drink two tablespoons of this oil a 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 girlfriend are more likely to experiment in bed and are less likely to experience relationship boredom.On the contrary, they are afraid to quickly use the entire arsenal of their abilities and not satisfy their partner.Such thoughts and psychological pressure can lead to what men fear - there will be no erection at the right time.And as a result of the man restraining himself, the emergence 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 this?Of course, the main 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.Can you imagine having sex with several women or strangers while masturbating?This is good.According to a study by a German scientist, one of the most popular male fantasies is a threesome, making love on the street in second place, and a public place in third place.Then comes slavery, leather and latex, bondage, 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, indicate your feelings for your partner, how creative and capable you are of experiments, including in this field.Experts say that fantasies are an easy way to make your life richer and more colorful and reduce the need for physical infidelity.For this, you just need to share your fantasies with your partner and maybe make some of them come true.Do not be afraid to use erotic films or videos, various products from sex shops and role-playing games.an experiment.This will help you maintain joy in your sex life for many years and gain sexual longevity.
first call
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 medications for the treatment of erectile dysfunction based on sildenafil or other substances, as well as dietary supplements based on herbal substances - ginseng, yohimbine, and may choose other treatment methods.
Exercises for potency
General recommendations: Start doing strength training 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 need to warm up and stretch for 5 minutes (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, straighten the other leg and at the same time raise the pelvis.The upper back remains on the floor.Use the lifted leg to move slowly up and down.Then switch legs.During the exercise, the pelvis remains elevated, do not lower it to the ground.
Exercise 2.Scissors: Lie on your stomach with your head on your bent arms.Tightening the muscles of the back and buttocks, lift the legs up.Make scissor movements with your legs.
Exercise 3.Press: lie on your back, hands behind your head, elbows at your sides.Bend your knees at right angles.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 impact, using the abdominal muscles.
Exercise 4."Spin": Lie on your back, bend your knees.Place one foot behind the other knee.Put your hands behind your head, elbows out to the sides.Slowly raise your head, pulling your elbow and torso toward the opposite knee as hard as you can.Slowly return to the starting position.After you have done the exercise several times, switch legs and do the exercise on the other side.Do not lift your lower back off the ground while performing the exercise.Tighten the pelvic floor and abdominal muscles.
Exercise 5."Pelvic swing".Stand straight and spread your legs shoulder width apart.Bend your knees slightly.Stretch the muscles of the buttocks, bring the pelvis forward, maintain muscle tension.Then relax your glutes and pull your pelvis back.Return the pelvis to the starting position and repeat the exercise.