Increased potency- a topic of interest to many mature men. The average age of men increases, and the nervous, vascular and muscular system, on which the erection depends, atrophies with age and chronic diseases begin. Contrary to popular belief, potency disorders are not caused by aging, but by the diseases that accompany it. 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 your potency - everything is in your hands.
If you want to be as resilient in bed as you were in your youth, stop sitting in front of the TV with a beer in your hand and waiting for your wife to cook 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 swimming and exercise bikes, and if he doesn't have time to get to the pool due to work, he devotes at least an hour to 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 his weight and fitness. Muscle mass has, of course, decreased by this time, but for women it is still as attractive as in youth. His wife is completely satisfied with her husband's endurance in bed, and if she wanted to, he could have done it every day.
Alexei also doesn't look at his 45 years. Unlike Peter, he looks 10 years older than his actual years. Waxy yellow skin, dark circles and increased weight do not bode well. Alexei did not stop smoking due to high blood pressure. He works two jobs, eats sandwiches or fast food, there is practically no time for sports anymore. Except for sports, skiing with children or swimming in the sea during the holidays. And now, unfortunately, in bed with his wife, he "turns out" less and less. . . She persuades him to go to the doctor, get examined and undergo treatment to restore potency. Alexei disturbs her: after all, all his life he has avoided doctors, and now he talks to the doctor about his intimate problems?
Individual erectile dysfunction is not a problem from the doctor's point of view and does not require any therapy. If the problem has become chronic, then doctors diagnose erectile dysfunction. The causes are organic in 80% of cases and psychogenic in 20%. Increased self-demand in intimate matters can worsen even a small temporary erectile dysfunction. Erectile dysfunction shares common risk factors with heart disease. Lack of exercise, being overweight, smoking and elevated blood cholesterol result in high blood pressure, impaired fat metabolism or sugar levels in the body. Therefore, chronic erectile dysfunction can signal a possible cardiovascular disease, diabetes, prostatitis, or some other serious illness for several years before the first symptoms appear.
How to increase potency
To avoid impotence, stop smoking, do not abuse alcohol, dedicate at least 30 minutes of physical activity a day, set a goal to normalize blood pressure 120 to 80 and blood cholesterol level - 5.
You can take care of your health whenever you want - at forty or fifty. It’s never too late for that, but the sooner you start, the better. If because of your career you have not had time to lead an active lifestyle, eat healthy food, take care of your health, now is the time to fundamentally change your lifestyle.
The basis of sexual longevity is a sufficient amount of sleep, minimal stress, proper nutrition, physical activity and a 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 reveal whether erectile dysfunction has physiological or psychological reasons. And also, if necessary, choose an effective treatment.
If you have filled your beer belly and have difficulty breathing, to solve erection problems, you must first deal with excess weight. Regular exercise gives additional bonuses - in addition to health, a slim figure, strong muscles, a lot of endorphins and quality sex. When moving, the supply of 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% greater sexual stamina 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 consult your doctor first about what is safe for you and what is not. If it is impossible to do sports for health reasons, do exercises to strengthen the pelvic floor muscles regularly.
Kegel exercises
Pelvic floor muscle training exercises, known as Kegel exercises, can be performed alone or in combination with other exercises. They stimulate the prostate and normalize the work of the genitals, increase the sensitivity of the genitals. Regular exercise will teach you better ejaculation control, improved erections, increased sexual stamina and enhanced orgasm. There are two main techniques with many variations:
Exercising the muscle that controls the urethra. . . You will feel this when you stop the flow of urine during urination - 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 is tightened, it will move up and down. Other muscles in the body, such as the gluteus, abdomen, or inner thighs, are relaxed. So, the muscle training we need consists of stopping urination - we contract the muscle, the flow of urine is interrupted, we relax, the flow of urine continues, and so on several times.
Alternative technique: empty the bladder. Relax your stomach, hips and hips. With an effort of willpower, alternately contract and relax the muscles used to urinate. First, tense the muscles for 2-3 seconds, and then relax them. Repeat 10 times in the morning, afternoon and evening. Increase the interval of muscle contraction and increase it to 10 seconds.
Training the muscles that control the anal sphincter. . . Reduce the sphincter muscles, also known as the round muscles of the anus. The best way to train these muscles is to imagine how you retain the need to cleanse your bowels. Shrink 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 the beginning 10 times three times a day, making sure that the abdomen 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 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 1940s by urologist Arnold Kegel for patients who complained of urinary incontinence. After exercise, patients noticed that they had increased sensitivity in the genital area and that they felt a stronger orgasm. Then the exercises were done by men and confirmed their positive effect on strengthening erections and preventing premature ejaculation.
Diet to increase male strength.
Nutritionists say 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 groin organs becomes insufficient, and the ability to achieve high-quality erections declines.
Another factor that threatens male strength, experts call the excessive consumption of meat. According to scientists, meat leads to high blood cholesterol levels. 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.
Potency diet
Stop eating foods rich in salt and fat. Choose foods that act against 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, sesame and, best of all, pumpkin oil to salads and other dishes, which is known for its unique properties for preventing prostatitis. You need to eat 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 mistress should experiment more often in bed, they will be less likely to be bored in relationships. Instead, they are afraid to quickly use their entire arsenal of abilities and not satisfy their partner. The psychological pressure of such thoughts can lead to the fact that what men are afraid of will happen - erections will not be at the right time. And as a result of the fact that a man will roll, the appearance of erectile dysfunction is a matter of time.
Another problem in sexual relations is boredom and monotony. This is true for couples who have been living together for many years. Is there anything you can do about it? 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 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 making love on the street, and in third place - in a public place. This is followed by bonding, 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 towards your partner, how creative and capable you are of experimenting, including in this area. Experts say that fantasies are an easy way to make your life richer and more vivid and to reduce the need for physical betrayal. To do this, you just need to share your fantasies with your partner and, perhaps, achieve something. Do not be afraid to use erotic movies or videos, various goods from sex shops, role-playing. An experiment. This will help you to 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 his health is not all right. Timely diagnosis and prescribed treatment can prevent the development of cardiovascular diseases, 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 possible other methods of treatment.
Potency exercises
General recommendations: start doing potency exercises 2 times a week, 10-15 times, then try to train every day and increase the number of repetitions. Before performing the exercises you need to do a warm-up and stretching of 5 minutes (also 5 minutes).
Exercise 1. . . Lifting 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 lift the pelvis at the same time. The upper back remains on the floor. With your leg raised, work slowly up and down. Then change legs. During the exercise, the pelvis remains raised, do not lower it to the ground.
Exercise 2. . . Scissors: Lie on your stomach and rest your head on your bent arms. Tighten the muscles of the back and buttocks, lift your legs. Make a movement with scissors legs.
Exercise # 3. . . Abdominals: Lie on your back, arms behind your head, elbows spread. Bend your knees at a right angle. Slowly raise your head and upper body to your knees. Slowly return to the starting position and repeat the exercise. The lower back does not rise, it remains pressed to the floor. Do the exercise slowly, without jerking, using the 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 spread. Slowly raise your head, elbow and torso, pull towards the opposite knee, as hard as you can. Slowly return to the starting position. After you have done the exercise a few times, change your leg and perform the exercise on the other side. Do not lift your spine off the ground while doing this exercise. Tighten the pelvic floor muscles and abs.
Exercise 5."Swing in the pelvis. "Stand upright with feet shoulder-width apart. Bend your knees slightly. Tighten your buttocks muscles, push your 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.