Increased potencyThe topic is of interest to many mature men. The average age of men increases, and the nervous, vascular, and musculoskeletal systems 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 due to stress and an unhealthy lifestyle. By changing your lifestyle and taking care of your health, you can increase your potency - all in your hands.
If you want to be as enduring in bed as you were in your youth, stop sitting in front of the TV with a beer in your hands and wait for your wife to cook a delicious dinner.
Peter is 56 years old, but he looks 10 years younger. He has been involved in sports since school and, although the joints are no longer the same as before, he does not stop living actively. He has replaced tennis and running with swimming and exercise, and if he doesn’t have time to get to the pool because of work, he spends at least an hour every day walking. 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 has been able to maintain weight and physical fitness. Muscle mass, of course, has declined by this age, but it is still as attractive to women as it was to youth. His wife is completely happy with her husband’s endurance in bed, and if she wanted to, he "could" every day.
Alexei is also not looking at his 45th birthday. Unlike Peter, he looks 10 years older than his real age. Waxy yellow leather, dark circles under the eyes and increasing weight promise nothing good. Even high blood pressure did not force Alexei to quit smoking. He works two jobs, eats sandwiches or fast food, and has virtually no time for sports. Except for sports, skiing with children or swimming at sea during the holidays. And now, unfortunately, in bed with his wife "appears" less and less. about his intimate problems?
Disposable erectile dysfunction is not a problem for doctors and does not require any therapy. If the problem has become chronic, doctors diagnose erectile dysfunction. In 80% of cases, its causes are organic and in 20% psychogenic. Increased self-demand in intimate affairs can worsen even a small temporary erectile dysfunction. Erectile dysfunction has common risk factors associated with heart disease. Lack of exercise, being overweight, smoking, and high blood cholesterol can lead to high blood pressure, impaired fat metabolism, or low blood sugar. Therefore, chronic erectile dysfunction may notify us of possible cardiovascular disease, diabetes, prostatitis, or other serious illness for several years prior to the onset of symptoms.
How to increase potency
To prevent impotence, quit smoking, do not abuse alcohol, take at least 30 minutes of physical activity a day, set yourself the goal of normalizing blood pressure from 120 to 80 and blood cholesterol - 5.
You can start taking care of your health whenever you want - at the age of forty or fifty. It’s never too late to do this, but the sooner you start, the better. If because of your career you did not have time to live an active life, eat healthy food, pay attention to your health, now is the time to fundamentally change your lifestyle.
Adequate sleep, minimal stress, proper nutrition, physical activity, and a regular sex life are the foundation of sexual longevity.
It is important to talk to your doctor about sexual problems as soon as possible. The test is completely painless and will help determine if erectile dysfunction has physiological or psychological causes. Also, choose an effective treatment if necessary.
If you have grown a beer belly and have shortness of breath, then to solve erection problems, you must first cope with being overweight. Regular exercise provides additional bonuses - in addition to health, as well as a slender figure, strong muscles, a lot of endorphins and quality sex. Movement improves the blood supply to the genitals, massages the prostate, makes the muscles strong and elastic, which has a positive effect on libido and potency. As a result, your "stamina" in bed will increase. Researchers have found that marathon runners have 30% more sexual stamina than other men. Do you have joint pain and running isn't for you?, it is better to talk to your doctor first about what is safe for you and what is not. If it is not possible to exercise for health reasons, do regular exercises to strengthen the pelvic floor muscles.
Keg exercises
Exercises to train the pelvic floor muscles, called Kegel exercises, can be done alone or in combination with other exercises. They stimulate the prostate and normalize genital function, increase genital sensitivity. Exercising them regularly will teach you to better control ejaculation, improve erections, increase sexual stamina and strengthen orgasm. There are two main techniques with many options:
Exercises the muscle that controls the urethra. . . You will feel this when you stop the flow of urine while urinating - this is the urethral sphincter (circular muscle). Do you doubt you tightened your right muscle? Check 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 buttocks, abdominal muscles, or inner thighs, are relaxed. So, the training of the muscle we need is the cessation of urination - we contract the muscle, the flow of urine is interrupted, we relax, the urine is renewed again, and so on. T.
Alternative technique: empty the bladder. Relax your stomach, sides and hips. In an effort to alternate wills, contract and relax the muscles used to urinate. First, tense the muscles for 2-3 seconds, then relax them. Repeat 10 times in the morning, afternoon and evening. Increase the muscle contraction interval and position it for up to 10 seconds.
The muscles that control the anal sphincter are trained. . . Tighten the muscles of the sphincter, also called the round muscles of the anus. The best way to train these muscles is to imagine how to curb the urge to clear your bowels. Shrink and relax these muscles at 6-8 second intervals. The muscles of the abdomen, legs and buttocks remain relaxed and immobile. Initially, repeat this exercise 10 times three times a day to make sure the stomach and buttocks are not moving. Gradually increase the number of contractions 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 in the 1940s by urologist Arnold Kegel for patients who complained of urinary incontinence. After exercise, patients noticed an increase in genital sensitivity and felt stronger orgasms. The men then performed the exercises and confirmed their positive effects on erection enhancement and prevention of 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 groin organs becomes inadequate and the chance of achieving a high-quality erection is reduced.
Another factor that threatens male strength, experts call the excessive consumption of meat. According to researchers, meat increases blood cholesterol. Thus, the risk of cardiovascular disease, high blood pressure, overweight. 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 neutralize oxidative stress in the body and neutralize free radicals. These are primarily whole grains and dairy products, starting with fruits such as apples, grapes, dates, kiwis, figs, cherries, as well as green vegetables and legumes.
In salads and other dishes, add olive, sesame and, most importantly, pumpkin oil, which is known for its unique properties for the prevention of prostatitis. You need to consume two tablespoons of this oil a day. All pumpkin seeds also have a positive effect on the prostate - 4 tablespoons a day.
Relationship psychology
Older men with a younger partner or lover should experiment more often in bed, less often in a boring relationship. Rather, they are afraid to quickly use their full arsenal of possibilities and dissatisfy their partner. The psychological pressure of such thoughts can cause what men are afraid to happen - erections will not come at the right time. Because a man shrinks, the onset of erectile dysfunction is a matter of time.
Another problem with sexual intercourse is boredom and monotony. This is more true of couples who have lived together for many years. Can you do anything? 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 lies in the love of experimentation and the ability to share your erotic fantasies. Imagine having sex with a few women or masturbating with a stranger? This is good. According to German researchers, one of the most popular fantasies of men is sex, followed by making love on the street and in public. This is followed by bondage, leather 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 the needs of your body. They embody your hidden desires, indicate to your partner how you are creative and how you are able to experiment, also in this area. Experts say fantasies are an easy way to make your life richer and more colorful and reduce the need for physical betrayal. To do this, you just need to share your fantasies with your partner and probably implement something. Don’t be afraid to use erotic movies or videos, various goods from sex shops, role-playing games. Experiment. This will help keep the sex life happy for years to come and gain sexual longevity.
The first bell
Erectile dysfunction should be the first penis of a man that is not all right with his health. Timely 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 medications to treat erectile dysfunction based on sildenafil or other substances, as well as dietary supplements based on herbal substances such as ginseng, yohimbine, and possibly other treatments.
Exercises for potency
General recommendations: Start doing potency exercises 2 times a week, 10-15 times, then try to train every day and increase the number of repetitions. Before performing the exercises, you should do 5 minutes of warm-up and stretching (also 5 minutes).
Exercise 1. . . Pelvic lift: Lie on the floor on your back, lower your arms along your body, legs bent over your knees. Leaning on one leg, straighten the other leg and at the same time lift the bowl. The upper back remains on the floor. Make slow movements up and down with the leg raised. Then change legs. During the exercise, the bowl remains raised, do not lower it to the ground.
Exercise 2. . . Scissors: Lie on your stomach, lean your head on your bent arms. Lift the legs up by tightening the back and buttock muscles. Make a scissor movement with your feet.
Exercise 3. . . Abs: Lie on your back, arms behind your head, elbows. Fold the knees at right angles. Slowly raise your head and upper body to your knees. Slowly return to starting position and repeat the exercise. The lower back does not rise, remains pressed to the floor. Exercise slowly, without jerking, using your abdominal muscles.
Exercise 4. . . "Twisting": Lie on your back, bending your legs across the knees. Place one leg behind the other knee. Hands behind your head, elbows apart. Slowly raise your head, elbows and torso, pull as hard as possible towards the opposite knee. Slowly return to starting position. After doing the exercise several times, change your leg and do the exercise on the other side. When doing this exercise, do not lift the spine off the ground. Tighten the pelvic floor muscles and abs.
Exercise 5."Bowl swing". Stand up straight, feet shoulder-width apart. Bend your knees slightly. Tighten the buttock muscles, push the pelvis forward while maintaining muscle tension. Then relax the buttocks and move the pelvis back. Return the pelvis to its original position and repeat.