Increased potency- a topic of interest to many men in adulthood. The average age of men increases and the nervous, vascular and muscular systems on which the erection depends, atrophy over the years and begin chronic diseases. Contrary to popular belief, potency disorders are not caused by aging, but by concomitant diseases. Of particular concern is the fact that erectile dysfunction also occurs in young men. This is mainly due to stress and unhealthy lifestyle. By changing your lifestyle and taking care of your health, you can increase your potency - it's all in your hands.
If you want to be as resilient 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 prepare a delicious dinner.
Peter is 56 years old, but he looks 10 years younger. He has been involved in sports since 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 a swim and ergometer, and if he didn't have time to get to the pool due to work, he spent at least an hour walking every day. 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 shape. Muscle mass, of course, has decreased by this age, but for women it is still as attractive as in youth. His wife is completely happy with her husband's endurance in bed, and if she wanted to, he could do it every day.
Alexey also does not look at his 45 years. Unlike Peter, he looks 10 years older than his real age. Waxy yellow skin, dark circles under the eyes and weight gain do not bode well. Even high blood pressure did not make Alexei quit smoking. He works in two jobs, eats sandwiches or fast food, there is practically no time left for sports. Except for sports, skiing with children or swimming in the sea while on vacation. And now, unfortunately, in bed with his wife "turns out" less and less. . . She persuades him to go to the doctor, be examined and undergo treatment to restore potency. Alexei cancels it: after all, he avoids doctors all his life and now talks to a doctor about his intimate problems?
Single 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 intimacy in intimate matters can worsen even a small temporary erectile dysfunction. Erectile dysfunction shares common risk factors with heart disease. Lack of exercise, overweight, smoking and high blood cholesterol lead to high blood pressure, impaired fat metabolism or sugar levels in the body. Therefore, chronic erectile dysfunction can signal us to a possible cardiovascular disease, diabetes, prostatitis or other serious illness several years before the first symptoms appear.
How to increase potency
To avoid impotence, quit smoking, do not abuse alcohol, spend at least 30 minutes of physical activity a day, set a goal to normalize blood pressure 120 to 80 and blood cholesterol levels - 5.
You can start taking care of your health whenever you want - at forty or fifty. It's never too late to do this, but the earlier you start, the better. If because of your career you have not had time to lead an active lifestyle, to eat healthy food, to pay attention to your health, now is the time to radically change your lifestyle.
The basis of sexual longevity is a sufficient amount of sleep, minimal stress, proper nutrition, physical activity and regular sex life.
It is important to consult your doctor as soon as possible about your sexual problems. The test is completely painless and will help determine if erectile dysfunction has physiological causes or psychological causes. And also, if necessary, choose an effective treatment.
If you have grown a beer belly and have shortness of breath, then to solve erection problems, you must first deal with being overweight. Regular exercise gives extra bonuses - in addition to health, also a slim figure, strong muscles, lots of endorphins and high quality sex. During movement, the blood supply to the genitals improves, the prostate is massaged, the muscles become firm and elastic, which has a positive effect on libido and potency. As a result, your "endurance" in bed will increase. Scientists have found that marathoners have 30% higher sexual endurance than other men. Do you have joint pain and running is not for you? It does not matter - cycling, intensebrisk walking, Nordic walking will help. Of course, it is better to first consult with your doctor what is safe for you and what is not. If for health reasons it is impossible to exercise, do regular exercises to strengthen the pelvic floor musclesbottom.
Kegel exercises
Pelvic floor muscle training 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 genitals, increase the sensitivity of the genitals. Exercising them regularly will teach you to better control your ejaculation, improve your erection, increase your sexual stamina and increase your 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 while urinating - this is the sphincter (ring muscle) of the urethra. Do you suspect that you have tightened your right muscle? Check this by moving the penis - when the desired muscle contracts, it will move up and down. Other muscles in the body, such as the glutes, abdomen or inner thighs, are relaxed. So, training the necessary muscle consists in interrupting urination - we contract a muscle, the urine breaks, we relax, the urine resumes and so on several times.
Alternative technique: emptying the bladder. Relax your stomach, sides and thighs. With effort of will, alternate 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 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 that you are holding back the urge to cleanse your bowels. Contract and relax these muscles at intervals of 6-8 seconds. The muscles of the abdomen, legs and buttocks remain relaxed 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 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 upright 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 complain of urinary incontinence. After a course of exercise, patients note that they have increased sensitivity in the genital area and experience stronger orgasms. Then the exercises were done by men and confirmed their positive effect on increasing 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 becomes insufficient and the ability to achieve high-quality erections decreases.
Another factor that threatens male strength, experts call too frequent consumption of meat. According to scientists, meat leads to high levels of cholesterol in the blood. Hence the risk of cardiovascular disease, high blood pressure, overweight. All this in combination 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 stress in the body and neutralize free radicals. First of all, these are whole grains and dairy products, from fruits - apples, grapes, dates, kiwis, figs, cherries, also green vegetables and legumes.
Add olive oil, sesame and best pumpkin oil to salads and other dishes, which is known for its unique properties for the prevention of prostatitis. You should consume two tablespoons of this oil a day. Whole pumpkin seeds also have a positive effect on the prostate - 4 tablespoons a day.
Psychology of relationships
Older men who have a younger partner or mistress should experiment more often in bed, less likely to be bored in relationships. Rather, they are afraid to quickly use their entire arsenal of opportunities and not satisfy their partner. The psychological pressure of such thoughts can lead to the fact that what men are afraid of will happen - there will be no erection at the right time. And as a result of the fact that the man will curl up, the appearance of erectile dysfunction is a matter of time.
Another problem in sexual relations is boredom and monotony. This is more true for couples who have lived together for many years. Can you do something about it? Of course, the main thing is that both partners want this, and do not hesitate to tell each other about each other.
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 several women or a stranger while masturbating? This is good. According to research by German scientists, one of the most popular male fantasies is sex in threesomes, in second place is making love on the street, in third place - in public. This is followed by slavery, 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 your body's needs. They embody your hidden desires, indicate your feelings for your partner, how creative and able you are to experiment, including 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, perhaps, make something come true. Do not be afraid to use erotic movies or videos, various goods from sex shops, role-playing games. Experiment. This will help you be happy in your sex life for years to come and gain sexual longevity.
The first bell
Erectile dysfunction should be the first bell for a man that not everything is right with his health. Early 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 drugs 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 treatments.
Potency exercises
General recommendations: start doing potency exercises 2 times a week, 10-15 times each, then try to train every day and increase the number of repetitions. Before doing the exercises, you need to do a 5-minute warm-up and stretch (also 5 minutes).
Exercise 1. . . Lifting the pelvis: lie on the floor on your back, lower your arms over your body, legs bent at the knees. Leaning on one leg, straighten the other leg and lift the pelvis at the same time. The upper back remains on the floor. With your leg raised, make slow up and down movements. Then change your legs. During the exercise, the pelvis remains raised, do not lower it to the ground.
Exercise 2. . . Scissors: Lie on your stomach, relax your head with folded arms. Tighten the muscles of the back and buttocks, lift your legs up. Move the scissors with your feet.
Exercise # 3. . . Abs: Lie on your back, hands behind your head, elbows apart. Bend your knees at a right angle. 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, it remains pressed to the floor. Do the exercise slowly, without pulling, using your abdominal muscles.
Exercise 4. . . "Twisting": Lie on your back with your legs bent at the knees. Place one leg behind the knee of the other. Hands behind head, elbows apart. Slowly raise your head, elbow and torso, pulling to the opposite knee as hard as you can. Return slowly to starting position. After doing the exercise several times, change your legs and do the exercise on the other side. Do not lift your spine off the ground while doing this exercise. Tighten the muscles of the pelvic floor and abdomen.
Exercise 5."Swing in the pelvis. "Stand 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 the buttocks and move the pelvis back. Return the pelvis to its original position and repeat the exercise.