Increased potency- a topic that interests many men in adulthood. The average age of men increases, and the nervous, vascular, and musculoskeletal systems on which erections depend become atrophied and chronic diseases begin over the years. Contrary to popular belief, potency disorders are not caused by aging, but by accompanying diseases. Of particular concern is the fact that erectile dysfunction also occurs in young men. It is mainly caused by stress and unhealthy lifestyle. By changing your lifestyle and taking care of your health, you can increase potency - everything is in your hands.
If you want to be as strong in bed as when you are young, stop sitting at the TV with a beer in your hand and wait 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 interrupt his active lifestyle. He replaced tennis and running with swimming and exercise bikes, and if he didn't have time to get to the pool because of work, he spent at least an hour walking each day. Peter is convinced 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 fitness. Muscle mass, of course, has decreased by this age, but it is still as attractive to women as it was to youth. His wife is completely satisfied with her husband's endurance in bed, and if she wanted to, he "could" and every day.
Alexei also does not look at his 45 years. Unlike Peter, he looks 10 years older than his true age. Yellow waxy skin, dark circles under the eyes and weight gain do not bode well. Even high blood pressure did not force Alexei to quit smoking. He works two jobs, eats sandwiches or quick snacks, and has almost no time for sports. Except for sports, skiing with children or swimming at sea during holidays. And now, unfortunately, in bed with his wife "turns out" less and less. . . She persuades her to see a doctor, check and treat to restore potency. Alexei cleans him: after all, he avoided doctors all his life, and now talks to the doctor about his intimate problems?
Isolated erectile dysfunction is not a problem from a physician's point of view and does not require any treatment. If the problem has become chronic, then doctors diagnose erectile dysfunction. In 80% of cases, the causes are organic, but in 20% - psychogenic. Increased self-determination in intimate affairs can exacerbate even small temporary erectile dysfunction. Erectile dysfunction is a common risk factor for heart disease. Lack of physical activity, being overweight, smoking and high blood cholesterol levels cause high blood pressure, impaired fat metabolism or sugar levels in the body. Therefore, chronic erectile dysfunction may report to us possible cardiovascular disease, diabetes, prostatitis, or other serious illness for 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 yourself the goal of normalizing blood pressure from 120 to 80 and blood cholesterol - 5.
You can start taking care of your health whenever you want - forty or fifty. It's never too late to do this, but the sooner you start, the better. If due to your career you did not have time for an active lifestyle, eat healthy food, pay attention to your health, now is the right time to significantly change your lifestyle.
The basis of sexual longevity is adequate sleep, minimal stress, proper nutrition, physical activity and regular sex life.
It is important to talk to your doctor about sexual problems as soon as possible. The test is completely painless and will help determine if there are physiological or psychological causes of erectile dysfunction. And also, if necessary, choose an effective treatment.
If you have a grown beer belly and you are short of breath, then to solve the problem of erection, you must first deal with excess weight. Regular exercises give extra bonuses - in addition to health, a slim figure, strong muscles, a lot of endorphins and quality sex. As you move, the blood supply to the genitals improves, the prostate is massaged, and the muscles become tight and flexible, which has a positive effect on libido and potency. As a result, your "strength" in bed will increase. Scientists have found that marathon runners have 30% higher sexual stamina than other men. Do you have joint pain and jogging is not for you? It doesn't matter - cycling, intense fast walks, Nordic walking will help you. Of course, it is better to consult a doctor first about what is safe for you and what is not. If it is not possible to exercise for health reasons, exercise regularly to strengthen the pelvic floor muscles.
Kegel exercises
Exercises for pelvic floor muscles, known as Kegel exercises, can be performed alone or in combination with other exercises. They stimulate the prostate and normalize genital function, increase genital sensitivity. By exercising them regularly, you will learn to better control ejaculation, improve erections, increase sexual stamina and increase orgasm. There are two main methods with many variations:
Exercise for the muscles that control the urethra. . . You will feel it if you stop the flow of urine while urinating - this is the urethral sphincter (ring muscles). Do you doubt if you have tightened your right muscle? Check it with the movement of the penis - when the desired muscle contracts, it will move up and down. Other muscles in the body, such as the glute, abs or thighs, are relaxed. So the necessary muscle training consists of stopping urination - we tear the muscles, the flow of urine is stopped, we relax, the flow of urine recovers, and so on.
Alternative technique: empty the bladder. Relax your abdomen, sides and hips. With the effort of the will, alternately tighten 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 muscle contraction interval and deliver it for up to 10 seconds.
Train the muscles that control the anal sphincter. . . Reduce the sphincter muscles, also called the anal muscles of the anus. The best way to train these muscles is to think about how to curb the urge to cleanse the intestines. Contract and relax these muscles at 6-8 second intervals. 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 stomach and buttocks do not move. Gradually increase the number of contractions to 40 times three times a day.
This exercise is convenient because it can be done anywhere and at any time - at home, in the office, in transport - while standing or sitting. The result will not appear immediately, but after a few weeks of regular training you will feel an increase in men's strength.
These exercises were invented in the 1940s by urologist Arnold Kegel for patients who complained of urinary incontinence. After the exercise course, the patients noted that they were hypersensitive to the genital area and felt stronger orgasms. The exercises were then performed by men and confirmed their positive effect on improving erection and preventing premature ejaculation.
Nutrition to increase men's 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 inguinal organs becomes insufficient and the ability to get a high-quality erection decreases.
Another factor that threatens men's endurance, experts call too frequent consumption of meat. According to scientists, meat causes high cholesterol in the blood. Thus, there is a risk of cardiovascular disease, high blood pressure, overweight. All this together can negatively affect a man's sex life.
Diet potency
Stop eating foods high in salt and fat. Choose foods that neutralize oxidative stress in the body and neutralize free radicals. First of all, they are whole grains and dairy products, starting with fruits - apples, grapes, dates, kiwis, figs, cherries, as well as green vegetables and legumes.
Add olive, sesame and, best of all, pumpkin oil to salads and other dishes, which is known for its unique properties for the prevention of prostatitis. You should take 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 lady should experiment more often in bed, they have less boredom in the relationship. Rather, they are afraid to quickly use their full arsenal of abilities and dissatisfy their partner. The psychological pressure of such thoughts can lead to what men fear will happen - there will be no erection at the right time. Since a man will end himself, the onset of erectile dysfunction is a matter of time.
Another problem with sexual intercourse is boredom and monotony. This is more true for couples who have lived together for many years. Can you do something? Of course, the main thing is that both partners want it, and do not hesitate to tell each other about it.
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? That's good. According to the research of German scientists, one of the most popular fantasies of men is sex in threes, in the second place is making love on the street, in the third place - 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 your feelings for your partner, how creative and able you are to experiment, also in this area. Experts say fantasies are an easy way to make your life richer and more colorful, as well as reduce the need for physical betrayal. To do this, you just have to share your fantasies with your partner and maybe do something. Don't be afraid to use erotic movies or videos, various items from sex shops, role-playing games. Experiment. This will help maintain the joy of sex life in the years to come and gain sexual longevity.
The first call
Erectile dysfunction should be the first call to a man that his health is not right. Early diagnosis and prescribed treatment can prevent the development of cardiovascular disease, diabetes or endocrine disorders.
The andrologist will determine the causes of erectile dysfunction and prescribe drugs for the treatment of erectile dysfunction based on sildenafil or other substances, as well as dietary supplements based on herbal substances - ginseng, yohimbine and possibly other treatments.
Exercises for potency
General recommendations: start exercising for potency 2 times a week, 10-15 times each time, then try to train every day and increase the number of repetitions. Before exercising, you should do 5 minutes of warm-up and stretching (also 5 minutes).
Exercise 1. . . Pelvic lift: Lean on the floor on your back, put 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 foot raised, make slow up and down movements. Then replace the leg. During exercise, the pelvis remains raised, do not lower it to the ground.
Exercise 2. . . Scissors: lie on your stomach, support your head on bent arms. When straining the back and buttocks muscles, lift your legs up. Make scissor movements with your feet.
Exercise 3. . . Abs: Lie on your back, arms behind your head, elbows separated. Bend the knees at right angles. Slowly raise your head and upper body to the knees. Slowly return to starting position and repeat the exercise. The lower back does not rise, remains pressed to the floor. Exercise slowly, without twitching, using the abdominal muscles.
Exercise 4. . . "Turning": Lie on your back, legs bent at the knees. Place one foot behind the other. Hands behind head, elbows separate. Slowly lift your head, elbow and torso, pull in the opposite direction as hard as possible. Slowly return to starting position. After performing the exercise several times, change your leg and do the exercise on the other side. Do not lift your spine off the ground during this exercise. Tighten the pelvic floor muscles and abs.
Exercise 5."Pelvic Swing". Stand straight with your feet shoulder-width apart. Bend the knees slightly. Tighten the gluteal muscles, press the pelvis forward, maintaining muscle tension. Then relax your buttocks and move your pelvis back. Return the pelvis to its original position and repeat the exercise.