Increased potency- a topic of interest to many men of mature age. The average age of men increases, and the nervous, vascular and muscular systems, on which an erection depends, atrophy over the years, and chronic diseases begin. Contrary to popular belief, potency disorders are caused not by aging, but by the diseases that accompany it. Especially worrisome is the fact that erectile dysfunction occurs in young men as well. This is mainly caused by stress and unhealthy lifestyles. Changing your lifestyle and taking care of your health, you can increase potency - everything is in your hands.
If you want to be as hardy in bed as you did when you were young, stop sitting in front of the TV with beer in hand and waiting for your wife to cook a delicious dinner.
Peter is 56 years old, but looks 10 years younger. Since school, he has been involved in sports, and although the 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 if, because of work, he does not have time to get to the pool, he devotes at least an hour every day to a walk. 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 been able to maintain weight and fit. Muscle mass, of course, has decreased by this age, but for women it is still as attractive as in youth. His wife is completely satisfied with her husband's stamina in bed, and if she wanted to, he "could" and every day.
Alexey also does not look at his 45 years old. Unlike Peter, he looks 10 years older than his real age. Waxy yellow skin, dark circles under the eyes, and increasing weight do not bode well. Even high blood pressure did not make Alexei quit smoking. He works two jobs, eats sandwiches or in 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 "it turns out" less and less . . . She persuades him to go to the doctor, be examined and undergo treatment to restore potency. Alexei brushes her off: after all, he avoided doctors all his life, and now to talk 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 self-exactingness in intimate matters can aggravate even a small temporary erectile dysfunction. Erectile dysfunction shares common risk factors with heart disease. Lack of exercise, being overweight, smoking, and high blood cholesterol all result in high blood pressure, impaired fat metabolism or sugar levels in the body. Therefore, a chronic erectile dysfunction can signal us about 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, devote at least 30 minutes of physical activity a day, set yourself a goal to normalize blood pressure 120 to 80 and blood cholesterol level - 5.
You can start taking care of your health whenever you want - at forty or at fifty. It's never too late to do this, but the sooner you start, the better. If because of your career you had no time to lead an active lifestyle, eat healthy food, pay attention to your health, now is the time to fundamentally change your lifestyle.
The basis of sexual longevity is a sufficient amount of sleep, a minimum of 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 examination is completely painless and will help to find out whether erectile dysfunction has physiological or psychological reasons. And also, if necessary, choose an effective treatment.
If you have grown a beer belly and have shortness of breath, then in order to solve problems with erection, you need to cope with excess weight first. Regular sports activities give additional bonuses - in addition to health, also a slim figure, strong muscles, a lot of endorphins and high-quality sex. When moving, the blood supply to the genitals improves, the prostate is massaged, the muscles become elastic and elastic, which has a positive effect on libido and potency. As a result, your "endurance" in bed will increase. Scientists have found that marathon runners have 30% higher sexual endurance than other men. Do you have joint pain and running is not for you? It doesn't matter - cycling, intense brisk walks, Nordic walking will help you. Of course, it is better to first consult with your doctor about what is safe for you and what is not. If for health reasons it is impossible to play sports, regularly do exercises to strengthen the muscles of the pelvic floor.
Kegel exercises
Exercises to train your pelvic floor muscles, 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. Regular exercise will teach you to better keep ejaculation, improve erections, increase your sexual stamina and intensify orgasm. There are two main techniques with many variations:
Exercising 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. Doubt you've tightened the right muscle? Check this by the movement of the penis - when the desired muscle contracts, it will move up and down. Other muscles in the body, such as the glutes, abs, or inner thighs, are relaxed. So, training the muscle we need consists in interrupting urination - we contract the muscle, the urine flow is interrupted, we relax, the urine flow resumes, and so on several times.
Alternative technique: empty the bladder. Relax your stomach, sides, and hips. With an effort of will, alternately contract 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 sphincter of the anus. . . Contract the muscles of the sphincter, also known as the round muscles of the anus. The best way to train these muscles is to imagine 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, make sure that the stomach and buttocks do not move. Gradually increase the number of contractions up to 40 times three times a day.
This exercise is convenient because you can perform 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 an increase in male strength.
These exercises were invented in the 40s of the twentieth century by urologist Arnold Kegel for patients who complained of urinary incontinence. After a course of exercise, the patients noted that they had increased sensitivity in the genital area and felt stronger orgasms. Then the exercises were done by men and confirmed their positive effect on strengthening erection 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 supply of blood to the organs in the groin becomes insufficient and the ability to achieve a high-quality erection decreases.
Another factor that threatens male strength, experts call the too frequent consumption of meat. According to scientists, meat leads to high blood cholesterol levels. Hence the risk of heart and vascular diseases, high blood pressure, excess weight. 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, kiwi, figs, cherries, also green vegetables and legumes.
In salads and other dishes, add olive, sesame, and best of all pumpkin oil, known for its unique properties for the prevention of prostatitis. You need to consume two tablespoons of this oil per day. Whole pumpkin seeds also have a positive effect on the prostate - 4 tablespoons a day.
Relationship psychology
Older men who have a younger partner or mistress should experiment more often in bed, they are less likely to be bored in relationships. Rather, they are afraid to quickly use their entire arsenal of capabilities and not satisfy their partner. The psychological pressure from 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 a man will wind himself up, the occurrence 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 lived together for many years. Is there anything you can do about it? Of course, the main thing is that both partners want this, and not hesitate to tell each other about it.
One of the secrets to sexual longevity lies in the love of experimentation and the ability to share your erotic fantasies. Imagine having sex with several women or with a stranger while masturbating? This is fine. According to research by German scientists, one of the most popular male fantasies is threesome sex, in second place is lovemaking on the street, in third - in a public place. This is followed by bondage, 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 feelings for your partner, how creative and capable you are of experimentation, including in this area. Experts say that fantasies are an easy way to make your life richer and more colorful, and to 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 films or videos, various goods from sex shops, role-playing games. Experiment. This will help keep you 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 in order with his health. Timely diagnostics and prescribed treatment can prevent the development of cardiovascular diseases, diabetes or endocrine disorders.
A specialist andrologist 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 plant substances - ginseng, yohimbine, and possibly other methods of treatment.
Exercises for potency
General recommendations: start doing exercises for potency 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 do a 5-minute warm-up and stretching (also 5 minutes).
Exercise 1. . . Raising the pelvis: lie on the floor on your back, lower your arms along your 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. With your raised leg, make slow up and down movements. Then change your leg. During the exercise, the pelvis remains raised, do not lower it to the ground.
Exercise 2. . . Scissors: Lie on your stomach, rest your head on bent arms. Straining the muscles of your back and buttocks, lift your legs up. Do a scissor motion 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. Return slowly to the starting position and repeat the exercise. The loin does not rise, remains pressed to the floor. Do the exercise slowly, without jerking, 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 the head, elbows apart. Slowly raise your head, elbow and torso towards the opposite knee, as hard as you can. Return slowly to the starting position. After doing the exercise several times, change your leg and do the exercise on the other side. Do not lift your spine off the ground while doing this exercise. Tighten your pelvic floor muscles and abs.
Exercise 5."Pelvic swing". Stand straight with feet shoulder-width apart. Bend your knees slightly. Tighten the muscles of the buttocks, push the pelvis forward, keeping the muscle tension. Then relax your buttocks and move your pelvis back. Return the pelvis to its original position and repeat the exercise.