Increased potency– a subject of interest for many grown 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, aging is not caused by potency disorders, 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 an 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 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 cook a delicious dinner.
Peter is 56 years old, but he is 10 years younger.He has been involved in sports since he was at school, and although his joints are no longer the same as before, he does not stop living 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 on a walk.Peter is convinced that if someone wants something, he will find a way to get what he wants.For more than 20 years he has managed to maintain weight and exercise.Muscle mass has, of course, decreased by this age, but for women it is still as attractive as it was in youth.His wife is completely satisfied with the stamina of her husband in bed, and if she wanted, "could" do it every day.
Alexey also does not look at his 45 years of age.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 doesn't have much time left for sports.If you don't think of skiing with children or swimming in the sea during a holiday as a sport.And so, unfortunately, in bed with his wife he "works out" less and less... She convinces him to go to the doctor, get an examination and receive treatment to restore ability.Alexey brushed her off: after all, he has avoided doctors all his life, and now talk to a doctor about his personal problems?
Erectile dysfunction is not an individual problem from the point of view of doctors and does not require any therapy.If the problem is chronic, then doctors diagnose erectile dysfunction.In 80% of cases, its causes are organic, and in 20% psychogenic.Increased demands on oneself in personal matters can contribute to even minor temporary erectile dysfunction.Erectile dysfunction shares common risk factors with cardiac disease.Lack of exercise, overweight, smoking, high blood cholesterol as a result of high blood pressure, impaired fat metabolism or sugar levels in the body.Therefore, chronic erectile dysfunction may signal us already several years before the appearance of the first symptoms of a possible cardiovascular disease, diabetes, prostatitis or other serious disease.
How to increase potency
To avoid impotence, stop smoking, do not drink alcohol, spend at least 30 minutes a day on physical activity, set yourself 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 years of age.It's never too late to do this, but the sooner you start, the better.If, because of your career, you have had no time to lead an active lifestyle, eat healthy food, or pay attention to your health, now is the time to fundamentally change your lifestyle.
The foundation of sexual longevity is adequate sleep, a minimum amount 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 erection problems you need to tackle the excess weight first.Regular exercise provides additional bonuses - in addition to health, you will also get a slim figure, strong muscles, lots of endorphins and high-quality sex.When you move, the blood supply to the genital organs improves, the prostate is massaged, the muscles become firm and elastic, which has a positive effect on libido and power.As a result, your "stamina" in bed will increase.Scientists have found that the sexual endurance of marathon runners is 30% higher than that of other men.Do you have joint pain and not run?It doesn't matter - cycling, brisk brisk walks, and Nordic walking will help.Of course, it is best to consult your doctor first about what is safe for you and what is not.If you cannot play sports for health reasons, do exercises regularly to strengthen your 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 functioning of the genital organs, increasing the sensitivity of the genitals.Regular practice will teach you to maintain ejaculation better, improve erection, increase your sexual stamina and improve orgasm.There are two main techniques with many variations:
Train 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 have strained the right muscle?Check this by the movement of the penis - when the desired muscle contracts, it will move up and down.Other muscles of the body, such as the buttocks, abdominal muscles or inner thighs, relaxed.So, the training of the muscles we need is to interfere with urination - we contract the muscle, the flow of urine is interrupted, we relax, the flow of urine will recover, and so on again and again.
Another technique: Empty your bladder.Relax your stomach, sides and thighs.By force of will, contract and relax the muscles used during urination.First tighten your muscles for 2-3 seconds, then relax them.Do 10 times in the morning, afternoon and evening.Increase the muscle contraction interval and bring it to 10 seconds.
Train 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 them obeying the urge to clean.Contract and relax these muscles at 6-8 second intervals.The muscles of the abdomen, legs and buttocks remain relaxed and do not move.Repeat this exercise 10 times a day at first, 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 at any time - at home, in the office, in transport - 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 40s of the twentieth century by the urologist Arnold Kegel for patients who complained of urinary incontinence.After a course of exercises, the patients noticed that they had increased sensitivity in the genital area and felt 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 directly affects the prostate: the blood supply to the organs in the groin area is insufficient and the ability to achieve a high-quality erection is reduced.
Another factor that threatens male strength, experts call the consumption of meat too often.According to scientists, meat leads to increased cholesterol levels in the blood.So is the risk of heart and vascular disease, 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 high in salt and fat.Choose foods that resist oxidation processes in the body and neutralize free radicals.First of all, these are 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, known for its unique properties to prevent prostatitis, to salads and other dishes.You must consume two tablespoons of this oil per day.Whole pumpkin seeds - 4 spoons a day - also a positive effect on the prostate.
The psychology of relationships
Older men with a younger partner or lover should experiment more often in bed, and are less likely to get bored in relationships.Rather, they fear using the full arsenal of their abilities quickly and not satisfying their partner.Psychological pressure from such thoughts can lead to what men fear - there will be no erection at the right time.And as a result of the fact that a man will screw himself up, the occurrence of erectile dysfunction is a matter of time.
Another problem in sexual relationships is boredom and monotony.This applies more to couples who have lived together for many years.Can something be done about this?Of course, the main thing is that both partners want it and don't 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 some women or a stranger while you are masturbating?This is fine.According to research conducted by German scientists, one of the most common male fantasies is a threesome, secondly making love on the street, thirdly in a public place.Then followed bondage, leather and latex, sadomaso, sex with a stranger.Women also have sexual fantasies, although they are often more romantic than men's.Most fantasies remain fantasies.But they are the key to your body's needs.They embody your hidden desires, show your feelings for your partner, how creative you are and able to experiment, including in this area.Experts say that fantasies are a simple 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 of them into reality.Do not be afraid to use erotic films or videos, various products from sex shops, and role-playing games.An experiment.This will help you maintain joy in your sex life for many years and gain sexual longevity.
The first clock
Erectile dysfunction should be the first warning sign for a man that something is not right with his health.Timely diagnosis and prescribed treatment can prevent the development of cardiovascular disease, diabetes or endocrine disorders.
An andrologist specialist will determine the causes of erectile dysfunction and prescribe medications for medicinal treatment of erectile dysfunction based on sildenafil or other substances, as well as dietary supplements based on herbal substances - ginseng, yohimbine, and possibly choosing other treatment methods.
Exercises for potency
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 must 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 raise your pelvis.The upper back rests on the floor.Use your lifted leg to slowly move up and down.Then change your foot.During the exercise, the pelvis remains elevated, rather than lowering 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 your legs up.Make a scissoring motion with your legs.
Exercise 3.Push: Lie on your back, hands behind your head, elbows out to the side.Bend your knees at a right angle.Slowly raise your head and upper body towards your knees.Slowly return to the starting point and repeat the exercise.The lower back does not rise and is still pressed to the floor.Do the exercise slowly, without jerking, using your abdominal muscles.
Exercise 4.“Turn”: Lie on your back, bend your knees.Place one leg behind the other knee.Hands behind your head, elbows spread to the side.Slowly raise your head, pull your elbows and torso towards the opposite knee, as hard as you can.Return slowly to the starting point.After repeating the exercise, switch your leg and do the exercise on the other side.When doing the exercise, do not lift your lower back off the ground.Tighten your pelvic floor and abdominal muscles.
Exercise 5."Pelvic swing".Stand straight with your feet shoulder width apart.Bend your knees slightly.Tighten your buttock muscles, push your pelvis forward, maintaining muscle tension.Then relax your buttocks and move your pelvis back.Return your pelvis to its original position and repeat the exercise.