Increased potency– a topic of interest to 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.Contrary to popular opinion, potency disorders are not caused by aging, but by diseases that accompany it.Of particular concern is the fact that erectile dysfunction also occurs in young men.It is mainly caused by stress and an 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 resilient in bed as you were when you were young, stop sitting in front of the TV with a beer in hand and waiting for your wife to cook you a delicious dinner.
Peter is 56 years old, but looks 10 years younger.He has been playing sports since school, and although his joints are no longer the same as before, he does not stop leading an active lifestyle.He replaced tennis and running with swimming and cycling for exercise, and if he doesn't have time to go to the pool because of work, he devotes at least an hour to walking 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 managed to maintain his weight and fitness.Of course, the muscle mass has decreased by this year, but he is still as attractive to women as he was in his youth.His wife is completely satisfied with her husband's endurance in bed, and if she wanted, he "could" do it every day.
Alexey doesn't look like he's 45 either.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.Not even high blood pressure made Alexey stop smoking.He works two jobs, eats sandwiches or fast food, and has practically no time left for sports.If you don't consider skiing with children or swimming in the sea during your vacation to be a sport.And so, unfortunately, he "turns out" less and less in bed with his wife... She persuades him to go to the doctor, to be examined and undergo treatment to restore potency.Alexei rejects her: after all, he's avoided doctors all his life, and now he's talking to a doctor about his intimate problems?
Individual erectile dysfunction is not a problem from the doctor's point of view and does not require any therapy.If the problem has become chronic, then doctors diagnose erectile dysfunction.In 80% of cases the causes are organic, and in 20% psychogenic.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, excess weight, 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 about a possible cardiovascular disease, diabetes, prostatitis or some other serious disease several years before the first symptoms appear.
How to increase potency
To avoid impotence, stop smoking, do not 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 level to 5.
You can start taking care of your health at any time – at the age of forty or fifty.It's never too late to do it, but the sooner you start, the better.If you haven't had time to lead an active lifestyle, eat healthy food or take care of your health because of your career, now is the time to fundamentally change your lifestyle.
The basis of sexual longevity is enough sleep, minimum stress, proper nutrition, physical activity and a regular sex life.
It is important to consult your doctor about your sexual problems as soon as possible.The examination 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 the excess weight.Regular exercise gives additional bonuses - besides health, you also get a slim figure, strong muscles, lots of endorphins and quality sex.During movement, the blood supply to the genital organs 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 discovered 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 brisk walks and Nordic walking will do the trick.Of course, it is better to consult your doctor first about what is safe for you and what is not.If you cannot play sports for health reasons, regularly do 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 genital organs, increasing the sensitivity of the genitals.Regular exercise will teach you to maintain ejaculation better, improve erection, increase sexual stamina and enhance orgasm.There are two main techniques with many variations:
Training the muscles that control 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 strained the right muscle?Check it by the movement of the penis - when the desired muscle contracts, it will move up and down.Other body muscles, 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 is interrupted, we relax, the flow of urine continues, and so on several times.
Alternative technique: Empty your bladder.Relax your stomach, hips and thighs.By force of will, alternately contract and relax the muscles used during urination.First tighten the muscles for 2-3 seconds and 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 imagine that you are resisting the urge to clean.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 stomach 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 do 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, the patients noticed that they had increased sensitivity in the genital area and felt stronger orgasms.Then the men did the exercises and confirmed their positive effect on strengthening the erection and preventing premature ejaculation.
Nutrition for increasing 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 organ in the groin area becomes insufficient and the ability to achieve a high-quality erection decreases.
Another factor that endangers male strength, experts call too frequent meat consumption.According to scientists, meat leads to an increase in blood cholesterol levels.Hence the risk of heart and vascular diseases, high blood pressure and excess weight.All this together can have a negative effect on a man's sex life.
Diet for potency
Stop eating foods rich in salt and fat.Choose foods that suppress oxidative processes in the body and neutralize free radicals.First of all, these are integral and fermented dairy products, fruits - apples, grapes, dates, kiwi, figs, cherries, as well as green vegetables and legumes.
Add olive oil, sesame oil, and best of all pumpkin oil, known for its unique properties for preventing prostatitis, to salads and other dishes.You need to consume 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 lover should experiment more often in bed and are less likely to experience relationship boredom.Instead, 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 - there will be no erection at the right time.And due to the fact that a man will screw up, the onset of erectile dysfunction is a matter of time.
Another problem in sexual relations is boredom and monotony.This applies more to couples who have been living 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 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 with a stranger while masturbating?This is fine.According to research by German scientists, one of the most popular male fantasies is a threesome, in second place is making love on the street, in third place in a public place.Then comes slavery, 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, indicate your feelings towards 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 to 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 joy in your sex life for many years and gain sexual longevity.
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 specialist will determine the causes of erectile dysfunction and prescribe drugs for the treatment of erectile dysfunction based on sildenafil or other substances, as well as nutritional supplements based on herbal substances - ginseng, yohimbine, and possibly choose other methods of treatment.
Exercises for potency
General recommendations: start doing strength exercises 2 times a week, 10-15 times, then try to train every day and increase the number of repetitions.Before performing the exercises, it is necessary to do a 5-minute warm-up and stretching (also 5 minutes).
Exercise 1.Pelvic lift: lie on the floor on your back, hands down by your body, legs bent at the knees.Leaning on one leg, straighten the other leg and simultaneously raise the pelvis.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.Tightening the muscles of the back and buttocks, raise the legs.Make scissors with your feet.
Exercise 3.Pressure: Lie on your back, hands behind your head, elbows at your 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.Do the exercise slowly, without jerking, using the abdominal muscles.
Exercise 4."Twisting": 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 towards the opposite knee as hard as you can.Slowly return to the starting position.After doing the exercise a few times, switch legs and do the exercise on the other side.When performing the exercise, do not lift the lower back with the spine off the ground.Tighten the pelvic floor and abdominal muscles.
Exercise 5."Pelvic Swing".Stand straight with your feet shoulder-width apart.Bend your knees slightly.Tighten the muscles of the buttocks, push the pelvis forward, maintaining muscle tension.Then relax your buttocks and move your pelvis back.Return the pelvis to its original position and repeat the exercise.