Increased potency- a topic that interests many mature men. The average age of men increases, and the nervous, vascular, and muscular systems on which an erection depends stunted over the years and chronic diseases began. Contrary to popular belief, erectile dysfunction is not caused by aging, but by the diseases associated with it. Of particular concern is the fact that erectile dysfunction also occurs in young men. This is mainly caused by stress and unhealthy lifestyle. If you change your lifestyle and take care of your health, you can increase potency - everything is in your hands.
If you want to be as sturdy in bed as you were when you were young, stop sitting in front of the TV with beer in 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 school and although the joints are no longer the same as they used to be, he continues to lead 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 each day to a walk. Peter is sure that if someone wants something, he will find a way to get what he wants. He has been able to maintain weight and fit for more than 20 years. Muscle mass has naturally decreased at this age, but it is still as attractive to women as it was in adolescence. 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 even look at his 45-year-old. In contrast to 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 in two jobs, eats sandwiches or in fast food, and there is practically no time for sport. Except for sports, skiing with children or swimming in the sea on vacation. And now, unfortunately, in bed with his wife "it turns out" less and less. . . She persuades him to see a doctor for a check-up and undergo treatment to restore potency. Alexei wipes them off: after all, has he avoided doctors all his life and is now talking to a doctor about his intimate problems?
A one-time erectile dysfunction is not a problem from a medical point of view and does not require any therapy. When the problem has become chronic, doctors diagnose erectile dysfunction. In 80% of the cases the causes are organic, in 20% psychogenic. Increased self-determination in intimate matters can make even a minor temporary erectile dysfunction worse. Erectile dysfunction has the same risk factors as heart disease. Sedentary lifestyle, obesity, smoking and high cholesterol levels in the blood lead to high blood pressure, impaired lipid metabolism or sugar levels in the body. Therefore, chronic erectile dysfunction can indicate a possible cardiovascular disease, diabetes, prostatitis or other serious illness several years before the first symptoms appear.
How to increase potency
To avoid impotence, stop smoking, do not abuse alcohol, devote at least 30 minutes of physical activity a day, set the goal of normalizing blood pressure from 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 sooner you start, the better. If, because of your career, you haven't had time to lead an active lifestyle, eat healthy food, take care of your health, now is the time to make a fundamental change in your lifestyle.
Sexual longevity is based on adequate sleep, minimal stress, proper nutrition, physical activity and a regular sex life.
It is important that you consult your doctor about your sexual problems as soon as possible. The examination is completely painless and helps to find out whether the erectile dysfunction has physiological or psychological causes. And if necessary, choose an effective treatment as well.
If you have a beer belly and are short of breath, the first thing to do with being overweight is to deal with erection problems. Regular exercise brings additional bonuses - in addition to health, a slim figure, strong muscles, lots of endorphins and high-quality sex. When moving, the blood flow to the genitals improves, the prostate is massaged, the muscles become firm and elastic, which has a positive effect on libido and potency. This increases your "endurance" in bed. Scientists have found that marathon runners have 30% more sexual stamina than other men. You have joint pain and running is not for you? It doesn't matter - cycling, brisk walking, Nordic walkingwill help you. Of course, it is better to talk to your doctor first about what is and is not safe for you. If you cannot exercise for health reasons, do regular exercises to strengthen your pelvic floor muscles.
Kegel exercises
Exercises to train the 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. By practicing regularly, you will learn to better control ejaculation, improve erections, increase your sexual stamina, and intensify 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 (sphincter) muscle of the urethra. Do you doubt that you tensed the right muscle? Check this by moving the penis - when the muscle you want contracts, it moves up and down. Other muscles in the body, such as the buttocks, abdomen, or inner thighs, become relaxed. So the training of the muscle we need is to stop urinating - we contract the muscle, the flow of urine is stopped, we relax, the flow of urine is resumed, and so on.
Alternative technique: empty the bladder. Relax your stomach, sides, and hips. With an effort of will, the muscles that are used to urinate contract and relax. First, contract the muscles for 2-3 seconds and then relax. Repeat 10 times in the morning, in the afternoon and in the evening. Increase the interval of muscle contraction and bring it to 10 seconds.
Exercise the muscles that control the anus sphincter. . . Contract the muscles of the sphincter, also known as the round muscles of the anus. The best way to exercise these muscles is to imagine holding back the urge to cleanse the colon. Contract and relax these muscles every 6-8 seconds. The muscles of the abdomen, legs, and buttocks remain relaxed and do not move. First repeat this exercise 10 times three times a day, making sure that the abdomen 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 do it anywhere, anytime - at home, in the office, in transport - both standing and sitting. The result will not be immediately apparent, but after a few weeks of regular exercise 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 training session, the patients noticed increased sensitivity in the genital area and experienced stronger orgasms. Then the exercises were performed by men and confirmed their beneficial effect on improving erection and preventing premature ejaculation.
Diet to Increase Male Strength.
Nutritionists say that eating a healthy diet has a positive effect on potency. But unbalanced diet, even fast food, leads to obesity, which in turn directly affects the prostate: the blood supply to the organs in the groin becomes inadequate, and the ability to achieve a high-quality erection decreases.
Another factor that threatens male strength is what experts call excessive consumption of meat. According to scientists, meat increases the level of cholesterol in the blood. Hence the risk of heart and vascular diseases, high blood pressure, obesity. All of these combined can negatively affect a man's sex life.
Diet for potency
Stop eating foods rich in salt and fat. Choose foods that counteract oxidative stress in the body and neutralize free radicals. These are primarily whole grains and dairy products made from fruits - apples, grapes, dates, kiwi, figs, cherries, also green vegetables and legumes.
Add olive, sesame, and most importantly, pumpkin oil to salads and other dishes, known for its unique properties in preventing prostatitis. You need to consume two tablespoons of this oil a 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 lover should experiment in bed more often, they are less likely to be bored in relationships. Rather, they are afraid of quickly using their entire arsenal of skills and not satisfying their partner. The psychological pressure of such thoughts can cause what men fear to happen - there won't be an erection at the right time. And due to the fact that a man will end up, erectile dysfunction is a matter of time.
Another problem in sexual relationships is boredom and monotony. This is more true of couples who have lived together for many years. Is there anything you can do about it? The main thing, of course, is that both partners want this and do not hesitate to tell each other about it.
One of the secrets of sexual longevity lies in experimenting and being able to share your erotic fantasies. Imagine having sex with multiple women or with a stranger while masturbating? It is in order. According to research by German scientists, one of the most popular male fantasies is sex in a threesome, secondly making love on the street, and thirdly - 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 key to your body's needs. You embody your hidden desires, show feelings for your partner, how creative and willing to experiment you are also in this area. Experts say that fantasies are an easy way to add richness and color to your life, and to reduce the need for physical betrayal. All you have to do is share your fantasies with your partner and maybe make something come true. Do not be afraid to use adult films or videos, various goods from sex shops, role play games. Experiment. This will help keep you happy in your sex life for years to come and achieve sexual longevity.
The first bell
Erectile dysfunction should be the first bell to a man that all is not well with his health. Timely diagnosis and prescribed treatment can prevent the development of cardiovascular diseases, diabetes or endocrine disorders.
An andrologist will determine the causes of erectile dysfunction and prescribe medication to treat erectile dysfunction based on sildenafil or other substances, as well as herbal supplements - ginseng, yohimbine, and possibly other treatments.
Exercises for potency
General recommendations: Start doing potency exercises 2 times a week, 10-15 times each, and then try to exercise and increase the number of repetitions each day. Before doing the exercises, you need to do a 5-minute warm-up and stretching (also 5 minutes).
Exercise 1. . . Raising the pelvis: Lie with your back on the floor, lower your arms along your body, legs bent at the knees. Support yourself on one leg, straighten the other leg and raise your pelvis at the same time. The upper back remains on the floor. Make slow up and down movements with your leg raised. Then switch your leg. Keep your pelvis raised during the exercise, do not lower it to the floor.
exercise 2. . . Scissors: Lie on your stomach, rest your head on your arms bent. Exercise your back and glutes and lift your legs. Make a scissor motion with your feet.
Exercise No. 3. . . Abs: Lie on your back with your hands behind your head, your elbows apart. Bend your knees at a right angle. Slowly raise your head and torso to your knees. Slowly return to the starting position and repeat the exercise. The lower back does not rise, remains pressed to the floor. Do the exercise slowly, without jerking, using your abs.
Exercise 4. . . "Twisting": Lie on your back with your knees bent. Put one leg behind the other's knee. Hands behind the head, elbows spread. Slowly lift your head, elbows and torso and pull as hard as you can towards the opposite knee. Slowly return to the starting position. After doing several exercises, switch legs and do the exercise on the other side. Do not lift your spine off the floor during this exercise. Tense your pelvic floor muscles and abdominal muscles.
Exercise 5."Pelvic swing". Stand straight with your feet shoulder-width apart. Bend your knees slightly. Tense the gluteal muscles, push the pelvis forward and maintain the muscle tension. Then relax your buttocks and move your pelvis backwards. Return the pelvis to its original position and repeat the exercise.