Increased potency– a topic of interest to many mature men.The average age of men increases and the nervous, vascular and muscular system on which erection depends atrophy over the years and chronic diseases begin.Contrary to what is thought, 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 caused by stress and unhealthy lifestyle.By changing your lifestyle and taking care of your health, you can increase your power - everything is in your hands.
If you want to be as flexible in bed as you were when you were young, don't sit in front of the TV with a beer in hand and wait 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 although his joints are not what they used to be, he does not stop leading an 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 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.For more than 20 years he has managed to maintain weight and fitness.Muscle mass, of course, has decreased at this age, but for women he is still as attractive as in his youth.His wife is completely satisfied with her husband's stability in bed and if she wanted, he "could do it" every day.
Alexey also does not look 45 years old.Unlike Peter, he looks 10 years older than his real age.Waxy yellow skin, dark circles under the eyes and weight gain are not good.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 vacation as a sport.And so, unfortunately, in bed with his wife it "works" less and less... She convinces him to go to the doctor, be examined and undergo treatment to restore potency.Alexey pushes him away: after all, he has avoided doctors all his life and now talks to a doctor about his intimate problems?
Erectile dysfunction alone 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 worsen even temporary erectile dysfunction.Erectile dysfunction shares common risk factors with heart disease.Lack of exercise, excess weight, smoking, high blood cholesterol result in high blood pressure, impaired fat metabolism or sugar levels in the body.Therefore, chronic erectile dysfunction can already signal to us several years before the appearance of the first symptoms of a possible cardiovascular disease, diabetes, prostatitis or another serious disease.
How to increase potency
To avoid impotence, stop smoking, do not drink alcohol, spend at least 30 minutes a day in 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 this, but the sooner you start, the better.If, because of your career, you have not had time to lead an active lifestyle, eat healthy food or pay attention to your health, then now is the time to radically change your lifestyle.
The basis of sexual longevity is sufficient sleep, a minimum of 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 excess weight.Regular exercise offers additional bonuses - in addition to health, you also get a slim figure, strong muscles, lots of endorphins and high-quality sex.During the movement, the blood supply to the genitals improves, the prostate is massaged, the muscles become strong and elastic, which positively affects libido and potency.As a result, your "stability" in bed will increase.Scientists have discovered that the sexual endurance of marathon runners is 30% higher than that of other men.Got joint pain and running isn't for you?It doesn't matter - cycling, brisk brisk walks and Nordic walking will do the trick.Of course, it's best to first check with your doctor 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 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 functioning of the genital organs, increasing the sensitivity of the genital organs.Regular exercise will teach you to better store your ejaculation, improve your erection, increase your sexual endurance and improve your 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've strained the 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 muscle training 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.Tighten the muscles at first for 2-3 seconds and then relax.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 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 first 10 times three times a day, taking care 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 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 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, 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 in strengthening the erection and preventing premature ejaculation.
Nutrition to increase male strength.
Nutritionists say that a healthy diet positively affects 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 high-quality erection decreases.
Another factor that threatens male strength, experts call excessive consumption of meat.According to scientists, meat leads to increased cholesterol levels in the blood.Hence the risk of heart and blood vessel diseases, high blood pressure and excess weight.All of this together can have a negative impact on a man's sex life.
Diet for potency
Stop eating foods rich in salt and fat.Choose foods that oppose oxidative processes in the body and neutralize free radicals.First of all, these are cereal products and fermented milk, fruits - apples, grapes, dates, kiwi, figs, cherries, as well as green vegetables and legumes.
Add to salads and other dishes olive oil, sesame and best of all pumpkin oil, known for its unique properties for preventing prostatitis.You should consume two tablespoons of this oil a day.Whole pumpkin seeds - 4 tablespoons per day - also have a positive effect on the prostate.
The psychology of relationships
Older men who have a younger partner or lover need to experiment more often in bed and are less likely to experience relationship boredom.On the contrary, they are afraid to quickly use the entire arsenal of their skills and not please their partner.Psychological pressure from such thoughts can lead to what men fear will happen - there will be no erection at the right time.And as a result of the fact that a man will spoil himself, the appearance 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 something about this?Of course, the main thing is that both partners love 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 a stranger while masturbating?That's good.According to research by German scientists, one of the most popular male fantasies is a threesome, in second place is to make love on the street, in third place is in a public place.Then comes bondage, 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, show 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.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, different 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.
The first bell
Erectile dysfunction should be a man's first warning sign 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 medications for the medicinal treatment of erectile dysfunction based on sildenafil or other substances, as well as dietary supplements based on herbal substances - ginseng, yohimbine and possibly choose other treatment methods.
Exercises for potency
General recommendations: start doing power 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 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, straighten the other leg and at the same time raise the pelvis.The upper back remains on the floor.Use your lifted leg to slowly move up and down.Then change the leg.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 a scissor motion 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 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 shaking, using the abdominal muscles.
Exercise 4."Twisting": Lie on your back, bend your knees.Place one foot behind the other knee.Hands behind the head, elbows spread to the sides.Slowly raise your head, pull 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 a few times, switch legs and do the exercise on the other side.When performing the exercise, do not lift your lower back 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 back and move your pelvis back.Return the pelvis to its original position and repeat the exercise.