Increased potency– a topic of interest to 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 begin.Contrary to popular belief, 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.This is primarily due to stress and an unhealthy lifestyle.You can increase your potency by changing your lifestyle and taking care of your health - everything is in your hands.
If you want to be as persistent 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.
Péter is 56 years old, but he looks 10 years younger.He has been playing sports since school, 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 exercise cycling, and if he doesn't have time to go to the swimming 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.She has managed to maintain her weight and fitness for over 20 years.Of course, the muscle mass has decreased at this age, but it is still as attractive to women as it was in his youth.His wife is completely satisfied with his husband's endurance in bed and could "do it" every day if she wanted to.
Alexey also does not look like 45 years old.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 Alexei to stop 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, it doesn't "work" less and less... She makes him go to the doctor, get an examination and take part in treatments to restore potency.Alexey brushes it off: after all, he has avoided doctors all his life, and now he is talking to the doctor about his intimate problems?
From the point of view of doctors, a single erectile dysfunction is not a problem and does not require therapy.If the problem has become chronic, doctors diagnose erectile dysfunction.In 80% of cases, there are organic causes, in 20% psychogenic ones.The increased demands on ourselves in intimate matters can aggravate even minor temporary erectile dysfunction.Erectile dysfunction shares risk factors with heart disease.Lack of exercise, excess weight, smoking, high cholesterol levels in the blood result in high blood pressure, impaired fat metabolism or sugar levels in the body.Therefore, chronic erectile dysfunction can indicate a possible cardiovascular disease, diabetes, prostatitis or other serious disease several years before the first symptoms appear.
How to increase potency
In order to avoid impotence, stop smoking, do not drink alcohol, spend at least 30 minutes a day on physical activity, and aim to normalize your blood pressure to 120/80 and blood cholesterol to 5.
You can start taking care of your health at any time - in your forties or fifties.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, or take care of your health because of your career, then it's time to fundamentally change your lifestyle.
The basis of sexual longevity is 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 soon as possible.The test is completely painless and helps determine whether the erectile dysfunction has physiological or psychological causes.And if necessary, choose an effective treatment.
If you have grown a beer belly and are short of breath, the first thing you need to do to solve your erectile problems is to deal with the excess weight.Regular exercise provides additional bonuses – in addition to health, you get a slim figure, strong muscles, lots of endorphins and good quality sex.When moving, the blood supply to the genitals improves, the prostate is massaged, the muscles become tight and flexible, which has a positive effect on libido and potency.As a result, your "stamina" in bed increases.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 Nordic walking will help.Of course, it is best to first consult your doctor about what is safe for you and what is not.If you cannot play sports for health reasons, do regular exercises to strengthen your pelvic floor muscles.
Kegel exercises
Pelvic floor exercises, so-called Kegel exercises, can be performed alone or in combination with other exercises.They stimulate the prostate and normalize the function of the genital organs, increasing the sensitivity of the genital organs.Regular exercise teaches you to maintain ejaculation better, improves erection, increases sexual stamina and enhances orgasm.There are two main techniques with many variations:
Training the muscle that controls the urethra.You will feel it when you stop the flow of urine when you urinate - this is the urethral sphincter (sphincter muscle).Not sure if you strained your right muscle?Check this with the movement of the penis - when the desired muscle contracts, it moves up and down.Other muscles in the body, such as the buttocks, abs or inner thighs, relax.So the training of the necessary muscle consists of interrupting urination - contracting the muscle, the flow of urine is interrupted, relaxing, the flow of urine resumes, and so on several times.
Alternative technique: Empty the bladder.Relax your abdomen, sides and thighs.Using willpower, alternately contract and relax the muscles used during urination.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 to 10 seconds.
Training of the muscles controlling the anal sphincter.Contracts the sphincters, also known as the round muscles of the anus.The best way to train your muscles is to imagine that you are resisting the urge to purge.Contract and relax these muscles every 6-8 seconds.The muscles of the abdomen, legs and buttocks relax and do not move.Repeat this exercise at 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 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 the increase in male strength.
These exercises were invented in the 1940s by urologist Arnold Kegel for patients who complained of urinary incontinence.After performing the exercises, the patients noticed that they had increased sensitivity in the genital area and felt stronger orgasms.The men then performed the exercises and confirmed that they have a positive effect on strengthening erections and preventing premature ejaculation.
Nutrition to increase male strength.
According to nutritionists, 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 high-quality erection decreases.
Another factor that threatens men's strength is what experts call excessive meat consumption.According to scientists, meat increases blood cholesterol levels.This results in the risk of cardiovascular diseases, high blood pressure and being 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 counteract the body's oxidative processes and neutralize free radicals.First of all, these are whole grain and fermented dairy products, fruits - apples, grapes, dates, kiwi, figs, cherries, as well as green vegetables and legumes.
Add olive, sesame and best pumpkin oils to salads and other dishes, known for their unique prostatitis prevention properties.You should consume two tablespoons of oil per day.Whole pumpkin seeds - 4 tablespoons per day - also have a positive effect on the prostate.
The psychology of relationships
Older men with younger partners or lovers are more likely to experiment in bed and are less likely to experience relationship boredom.Rather, they are afraid of quickly using up their full arsenal of skills and not satisfying their partner.The psychological pressure resulting from such thoughts can lead to what men fear - not having an erection at the right time.And due to a man screwing himself up, it is only a matter of time before erectile dysfunction occurs.
Another problem with sexual relationships is boredom and monotony.This applies more to couples who have been living together for several years.Can something be done about it?Of course, the point is that both partners want it and don't hesitate to tell each other.
One of the secrets of sexual longevity is the love of experimentation and the ability to share erotic fantasies.Can you imagine having sex with several women or a stranger while masturbating?That's fine.According to research by German scientists, one of the most popular male fantasies is threesomes, making love on the street is the second most popular, and public places is the third.Then follow the bondage, leather and latex, bdsm, sex with a stranger.Women also have sexual fantasies, although they are often more romantic than men.Most fantasy remains fantasy.But they are the key to your organization's needs.They embody your hidden desires, indicate your feelings for your partner, how creative and experimental you are, also in this field.According to experts, fantasies are an easy way to make your life richer and more colorful and reduce the need for physical infidelity.All you have to do is share your fantasy with your partner and make some of them come true.Do not be afraid to use erotic films or videos, various products from sex shops and role-play.Attempt.This will help you maintain your joy in your sex life for many years and prolong your sex life.
The first bell
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.
The andrologist determines the causes of erectile dysfunction and prescribes drugs for the pharmacological treatment of erectile dysfunction based on sildenafil or other substances, as well as herbal dietary supplements - ginseng, yohimbine, and possibly other treatment methods.
Exercises for 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, a 5-minute warm-up and stretching should be performed (also 5 minutes).
Exercise 1.Pelvic lift: lie on the floor on your back, lower your arms along your body, bend your legs at the knees.Leaning on one leg, straighten the other leg and lift your pelvis at the same time.The upper back remains on the floor.Use your raised 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 your bent arms.Stretching the muscles of the back and buttocks, raise your legs.Make a scissoring motion with your legs.
Exercise 3.Press: Lie on your back, hands behind your head, elbows to the side.Bend your knees at right angles.Slowly raise your head and upper body toward 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."twist": 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, pulling your elbows and torso toward the opposite knee as far 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.When performing the exercise, do not lift the lower spine off the ground.Tighten your pelvic floor and abdominal muscles.
Exercise 5."pool 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 bottom and move your pelvis back.Return your pelvis to its original position and repeat the exercise.