Increased potency– a topic that interests 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 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.It 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 tough 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 a delicious dinner.
Peter is 56 years old, but looks 10 years younger.He has been playing sports since his school days, and although his joints are no longer what they used to be, he does not stop his active lifestyle.He replaced tennis and running with swimming and an exercise bike, and if he doesn't have time to go to the pool because of work, he devotes at least an hour to a walk every day.Peter is sure that if a person wants something, he will find a way to achieve what he wants.For over 20 years, he has managed to maintain his weight and fitness.Of course, the muscle mass has decreased by this age, but he is still as attractive to women as he was in his youth.His wife is completely satisfied with her husband's stamina 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 increasing weight do not bode well.Even high blood pressure did not force Alexey to 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 so, unfortunately, in bed with his wife "succeeds" less and less often... She persuades him to go to the doctor, to be examined and treated in order to restore his potency.Alexey tells her: after all, he's avoided doctors all his life and now he's talking 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 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 demands on oneself in intimate matters can aggravate even minor short-term erectile dysfunctions.Erectile dysfunction shares risk factors with heart disease.Lack of exercise, excess weight, smoking, high blood cholesterol levels lead to increased blood pressure, impaired fat metabolism or sugar levels in the body.Therefore, chronic erectile dysfunction can signal to us several years before the first symptoms appear about a possible cardiovascular disease, diabetes, prostatitis or some other serious disease.
How to increase potency
To avoid impotence, stop smoking, do not drink alcohol, devote at least 30 minutes a day to physical activity, set yourself the goal of normalizing 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 this, but the sooner you start, the better.If you haven't had time to lead an active lifestyle, eat healthy foods or pay attention to your health because of your career, now is the time to make a big change in your lifestyle.
Sexual longevity is based on sufficient sleep, minimal stress, proper nutrition, physical activity and a regular sex life.
It is important to consult your doctor about your sexual problems as early as possible.The test 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 a beer belly and are short of breath, then to solve your erection problems, you must first deal with excess weight.Regular exercise provides additional bonuses - in addition to health, you also get a slim figure, strong muscles, lots of endorphins and quality sex.When moving, the blood supply to the genitals improves, the prostate is massaged, the muscles become firm and flexible, which positively affects libido and potency.As a result, your “stamina” in bed will increase.Scientists have found that the sexual stamina 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 walking and clubbing will help.Of course, it's best to check with your doctor first about what's safe for you and what's 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 prostate and normalize the function of the genitals, increasing the sensitivity of the genitals.Regular physical activity will teach you to maintain ejaculation better, improve erection, increase sexual stamina and improve orgasm.There are two main methods 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 urethral sphincter (circular muscle).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 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 is stopped, we relax, 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.First, tighten the muscles for 2-3 seconds, then relax them.Repeat 10 times in the morning, afternoon and evening.Increase the interval of muscle contractions and increase it to 10 seconds.
Training the muscles controlling 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 resisting the urge to purge.Contract and relax these muscles at intervals of 6-8 seconds.The muscles of the stomach, 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 it can be performed anywhere and at any time - at home, in the office, in transport - standing or 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 the exercise course, the patients noted that they had increased sensitivity of the genitals and felt stronger orgasms.The men then performed the exercises and confirmed their positive effects on strengthening erections 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, leads to obesity, which in turn directly affects the prostate: the blood supply to the organs in the groin area becomes insufficient and the ability to achieve a quality erection decreases.
Another factor that threatens men's strength, experts call too frequent consumption of meat.According to scientists, meat causes increased blood cholesterol levels.Consequently, there is a risk of cardiovascular diseases, high blood pressure and excess weight.All this together can have a negative impact on a man's sex life.
Diet for improving potency
Stop eating foods high in salt and fat.Choose foods that neutralize oxidative processes in the body and neutralize free radicals.First of all, they are whole grain and fermented milk products, fruits - apples, grapes, dates, kiwi, figs, cherries, as well as green vegetables and legumes.
Add olive, sesame and the best pumpkin oil, known for its unique properties to prevent prostatitis, to salads and other dishes.You should take two tablespoons of this oil a day.Whole pumpkin seeds - 4 tablespoons per day - also have a beneficial effect on the prostate.
Psychology of relationships
Older men who have a younger partner or lover are more likely to experiment in bed and are less likely to experience relationship boredom.Rather, they are afraid to quickly use their entire arsenal of abilities and not satisfy their partner.Psychological pressure from such thoughts can lead to what men fear - not having an erection at the right moment.And as a result of the man tearing 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 there anything that can be done about it?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 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 place is making love on the street, and the third place is in a public place.Then comes slavery, leather and latex, guess what, 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 experimental you are, also in this field.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.Don't be afraid to use erotic films or videos, various sex shop products and role-playing games.Experiment.This will help you to maintain joy in your sexual life for many years and achieve sexual longevity.
First call
Erectile dysfunction should be the first warning sign 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.
A specialist andrologist will determine the causes of erectile dysfunction and prescribe medications for the medical treatment of erectile dysfunction based on sildenafil or other substances, as well as nutritional supplements based on herbal substances - ginseng, yohimbine, and possibly other treatment methods.
Exercises to improve potency
General recommendations: start doing strength exercises 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 should 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.Lean on one leg, straighten the other leg and at the same time lift the pelvis.The upper back remains on the floor.Use your lifted leg to slowly move 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 resting on 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 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 and remains pressed to the floor.Perform the exercise slowly, without jerking, using the abdominal muscles.
Exercise 4."Turning": 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 performing the exercise several times, switch legs and perform the exercise on the other side.Do not lift your lower spine off the ground during the exercise.Tighten your 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, keeping the muscles tense.Then relax your glutes and move your pelvis back.Return the pelvis to the original position and repeat the exercise.