Increased potency– a topic that interests many mature men.The average age of men is increasing and the nervous, vascular and muscular systems on which erection depends atrophy over the years and chronic diseases appear.Contrary to popular belief, erectile dysfunction is not caused by age, but by the illnesses that come with it.Of particular concern is the fact that erectile dysfunction also occurs in young men.This is mainly caused by stress and an unhealthy lifestyle.By changing your lifestyle and paying attention to your health, you can increase your potency - everything is in your hands.
If you want to be as resilient in bed as you were in your youth, stop sitting in front of the TV with a beer in your hand, 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 he was in 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 an exercise bike, and when he doesn't have time to go to the pool because of work, he devotes at least an hour every day to a walk.Peter is sure: if someone wants something, he will find a way to achieve what he wants.He has managed to maintain weight and fitness for more than 20 years.Of course, the muscle mass has decreased at 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 like he's 45 years old either.Unlike Peter, he looks ten years older than he actually is.Waxy yellow skin, dark circles under the eyes and increasing weight do not bode well.Even high blood pressure did not force Alexey to stop smoking.He works two jobs, eats sandwiches or fast food and has practically no time for exercise.If you don't consider skiing with children or swimming in the sea on vacation as a sport.And so, unfortunately, things are going less and less in bed with his wife... She convinces him to go to the doctor, have himself examined and undergo treatment to restore potency.Alexey dismisses her: After all, he has avoided doctors all his life and now he wants to talk to a doctor about his intimate problems?
From the doctors' point of view, a single erectile dysfunction is not a problem and does not require any therapy.If the problem has become chronic, doctors diagnose erectile dysfunction.In 80% of cases the causes are organic and in 20% they are psychogenic.Increased demands on yourself in the intimate area can worsen even minor, temporary erectile dysfunction.Erectile dysfunction and heart disease share common risk factors.Lack of exercise, obesity, smoking, high cholesterol levels in the blood lead to high blood pressure, disorders of fat metabolism or sugar levels in the body.Therefore, chronic erectile dysfunction can alert us to possible cardiovascular disease, diabetes, prostatitis or another serious illness several years before the first symptoms appear.
How to increase potency
To avoid impotence, quit smoking, do not drink alcohol, spend at least 30 minutes a day on physical activity, set a goal 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 - at forty or fifty.It's never too late to do this, but the sooner you start, the better.If your career meant you didn't have time to lead an active lifestyle, eat healthy, or take care of your health, then now is the time to make a major change in 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 that you consult your doctor about your sexual problems as early as possible.The examination is completely painless and helps determine whether erectile dysfunction has physiological or psychological causes.And also choose an effective treatment if necessary.
If you have a beer belly and are short of breath, to solve erection problems you first need to deal with excess weight.Regular exercise brings additional benefits - in addition to health, you also get a slim figure, strong muscles, lots of endorphins and high-quality sex.When you exercise, blood circulation in the sexual organs improves, the prostate is massaged, and the muscles become firm and elastic, which has a positive effect on libido and potency.This increases your “stamina” in bed.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 isn't for you?No matter – cycling, intensive, fast walks and Nordic walking will help you.Of course, it is better to consult your doctor first about what is safe for you and what is not.If you cannot exercise for health reasons, do regular exercises to strengthen your pelvic floor muscles.
Kegel exercises
Pelvic floor exercises, called Kegel exercises, can be performed alone or in combination with other exercises.They stimulate the prostate, normalize the functioning of the sexual organs and increase the sensitivity of the genitals.Through regular exercise you will learn to better maintain ejaculation, improve erections, increase your sexual stamina and increase orgasm.There are two main techniques with many variations:
Exercise the muscle that controls the urethra.You will feel it when you stop the flow of urine when you urinate - this is the sphincter (circular muscle) of the urethra.Not sure if you've contracted the right muscle?Check this by watching the movement of the penis - when the desired muscle contracts, it moves up and down.Other muscles in the body, such as the glutes, abdominal muscles or inner thighs, are relaxed.So training the muscle we need is to stop 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.Alternately contract and relax the muscles used during urination using willpower.First tense your muscles for 2-3 seconds and then relax them.Repeat 10 times in the morning, afternoon and evening.Increase the muscle contraction interval, bringing it to 10 seconds.
Train the muscles that control the anal sphincter.Tighten the sphincters, also known as the round muscles of the anus.The best way to exercise these muscles is to imagine yourself resisting the urge to purge.Contract and relax these muscles in 6-8 second intervals.The abdominal, leg and buttock muscles remain relaxed and do not move.Start by repeating this exercise 10 times three times a day, making sure that your 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 be visible 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 series of exercises, patients noticed that they had increased sensitivity in the genital area and experienced stronger orgasms.Then men did the exercises and confirmed their positive effect 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 an unbalanced diet, including fast food, leads to 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.
Experts say another factor that threatens male strength is excessive meat consumption.According to scientists, meat leads to increased cholesterol levels in the blood.Therefore, there is a risk of heart and vascular diseases, high blood pressure and obesity.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 counteract oxidative processes in the body and neutralize free radicals.These are primarily whole grains and fermented milk products, fruits – apples, grapes, dates, kiwis, figs, cherries, as well as green vegetables and legumes.
Add olive, sesame and, best of all, pumpkin oil to salads and other dishes, known for its unique prostatitis prevention properties.You need to consume two tablespoons of this oil daily.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 in bed more often and are less likely to experience boredom in relationships.Rather, they are afraid of quickly exhausting the entire arsenal of their abilities and not satisfying their partner.The psychological pressure of such thoughts can lead to what men fear: not getting an erection at the right time.And due to the fact that a man will screw himself up, the appearance of erectile dysfunction is a matter of time.
Another problem in sexual relationships is boredom and monotony.This is more true for couples who have been living together for many years.Is it possible to do something about it?The main thing, of course, is that both partners want it and aren't afraid 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 multiple women or with a stranger and masturbating?That's okay.According to studies by German scientists, the threesome is one of the most popular male fantasies, with lovemaking on the street in second place and in a public place in third place.Then follow bondage, leather and latex, sadomasochism, sex with a stranger.Women also have sexual fantasies, but these are often more romantic than those of 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 experimental you are in this area.Experts say that fantasies are an easy way to make life richer and more colorful and reduce the need for physical infidelity.All you have to do is share your fantasies with your partner and maybe turn some of them into reality.Don't be afraid to use erotic films or videos, various products from sex shops and role-playing games.Experiment.This will help you maintain the joy of your sex life for many years and achieve 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.
A specialist in andrology will determine the causes of erectile dysfunction and prescribe drugs for the drug treatment of erectile dysfunction based on sildenafil or other substances, as well as dietary supplements based on herbal substances - ginseng, yohimbine - and possibly select other methods of treatment.
Exercises for potency
General recommendations: Start with potency 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 need to warm up and stretch for 5 minutes (also 5 minutes).
Exercise 1.Pelvic lift: Lie on your back on the floor, lower your arms along your body and bend your legs at the knees.Lean on one leg, straighten the other leg and lift your pelvis at the same time.The upper back remains on the floor.Slowly move up and down with the raised leg.Then switch your leg.During the exercise, the pelvis remains raised, do not lower it to the floor.
Exercise 2.Scissors: Lie on your stomach and rest your head on your bent arms.Tense your back and glutes and lift your legs.Make a scissoring motion with your feet.
Exercise 3.Press: Lie on your back, hands behind your head, elbows extended to your sides.Bend your knees at a right angle.Slowly lift 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 your abdominal muscles.
Exercise 4.“Twisting”: Lie on your back, bend your knees.Place one leg behind the other knee.Hands behind your head, elbows spread to the sides.Slowly lift your head and pull your elbows and torso toward the opposite knee as hard as possible.Slowly return to the starting position.After performing the exercise several times, switch legs and perform the exercise on the other side.When doing the exercise, do not lift your lower spine off the floor.Tense your pelvic floor and abdominal muscles.
Exercise 5.“Pelvic swing”.Stand straight with your feet shoulder-width apart.Bend your knees slightly.Tighten your glutes, push your pelvis forward and maintain muscle tension.Then relax your buttocks and move your pelvis backwards.Return your pelvis to its original position and repeat the exercise.