Increased power– a topic of interest to many mature men.The average age of men is increasing, the nervous, vascular and muscular systems on which erections depend atrophy over the years and chronic diseases appear.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.This is mainly due to stress and an unhealthy lifestyle.By changing your lifestyle and taking care of your health, you can increase your potency - it's all 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 your hand and waiting for your wife to cook you a delicious dinner.
Peter is 56 years old, but looks 10 years younger.He has been playing sports since school and, although his joints are no longer the same as before, he continues to lead an active lifestyle.He replaced tennis and running with swimming and exercise cycling, and if he doesn't have time to go to the pool because of work, he devotes at least an hour every day to a walk.Peter is sure that if a person wants something, they will find a way to achieve what they want.For more than 20 years, he has managed to maintain his weight and physical shape.Muscle mass, of course, has decreased at this age, but for women it is still as attractive as in its youth.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 look 45 either.Unlike Peter, he looks 10 years older than his real age.Waxy yellow skin, dark circles under the eyes and weight gain do not bode well.Even high blood pressure did not force Alexey to quit smoking.He works two jobs, eats sandwiches or fast food and barely has time to exercise.If you don't consider skiing with children or swimming in the sea during vacation a sport.And so, unfortunately, in bed with his wife, it "works" less and less... She persuades him to go to the doctor, to have himself examined and undergo treatment to regain his potency.Alexei rejects her: after all, he has avoided doctors all his life, and now 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 treatment.If the problem has become chronic, then doctors diagnose erectile dysfunction.In 80% of cases, its causes are organic, and in 20% psychogenic.Increased demands on oneself in intimate matters can aggravate even minor temporary erectile dysfunction.Erectile dysfunction shares common risk factors with heart disease.Lack of exercise, excess weight, smoking, high cholesterol in the blood lead to high blood pressure, impaired fat metabolism or sugar levels in the body.Therefore, chronic erectile dysfunction can alert us already several years before the first symptoms of possible cardiovascular disease, diabetes, prostatitis or other serious illness appear.
How to increase potency
To avoid impotence, stop smoking, do not drink alcohol, devote at least 30 minutes a day to physical activity, set 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 old.It's never too late to do it, but the sooner you start, the better.If, due to your career, you have not had time to lead an active lifestyle, eat healthily or pay attention to your health, it is time to fundamentally change your lifestyle.
The basis of sexual longevity is sufficient sleep, minimal stress, a good diet, 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 determine whether erectile dysfunction has physiological or psychological causes.And also, if necessary, choose effective treatment.
If you have a beer belly and are short of breath, to solve erection problems you must first take care of the excess weight.Regular exercise provides additional bonuses: in addition to health, you also get a slim figure, strong muscles, lots of endorphins and high-quality sex.During movement, the blood supply to 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 discovered that the sexual endurance of marathon runners is 30% higher than that of other men.Do you have joint pain and running is not for you?It doesn't matter: cycling, fast and intense walks and Nordic walking will help you.Of course, it's best to consult your doctor first to find out what's safe for you and what's not.If you cannot exercise for health reasons, do regular exercises to strengthen your pelvic floor muscles.
Kegel exercises
Pelvic floor exercises, called Kegel exercises, can be performed alone or in combination with other exercises.They stimulate the prostate and normalize the functioning of the genitals, thereby increasing the sensitivity of the genitals.Regular exercise will teach you how to better maintain ejaculation, improve erections, increase your sexual stamina and improve orgasm.There are two main techniques with many variations:
Training the muscle that controls 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've strained the right muscle?Check this by the movement of the penis: when the desired muscle contracts, it moves up and down.Other muscles in the body, such as the buttocks, abdominal muscles or inner thighs, are relaxed.So, training the muscle we need involves 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 your bladder.Relax your stomach, sides and thighs.By force of will, alternately contract and relax the muscles used during urination.First tense your muscles for 2 to 3 seconds, then relax them.Repeat 10 times in the morning, afternoon and evening.Increase the muscle contraction interval and bring it to 10 seconds.
Training the muscles that control the anal sphincter.Contract the sphincter muscles, also called the round anus muscles.The best way to train these muscles is to imagine resisting the urge to purge.Contract and relax these muscles in 6-8 second intervals.The muscles of the stomach, legs and buttocks remain relaxed and do not move.Repeat this exercise initially 10 times three times a day ensuring 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 - standing or 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 20th century by urologist Arnold Kegel for patients who complained of urinary incontinence.After a set of exercises, patients noted increased sensitivity in the genital area and stronger orgasms.Then the 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 in turn directly affects the prostate: the blood supply to the organs in the groin region becomes insufficient and the ability to achieve a high-quality erection decreases.
Another factor that threatens male strength, experts call too frequent consumption of meat.According to scientists, meat leads to an increase in cholesterol levels in the blood.Hence the risk of heart and vascular diseases, high blood pressure and excess weight.All of this combined 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 neutralize oxidative processes in the body and neutralize free radicals.First of all, these are whole grain and fermented dairy products, fruits - apples, grapes, dates, kiwis, figs, cherries, as well as green vegetables and legumes.
Add olive, sesame and, above all, pumpkin oil, known for its unique properties for the prevention of prostatitis, to salads and other dishes.You should consume two tablespoons of this oil daily.Whole pumpkin seeds – 4 tablespoons per day – also have a positive effect on the prostate.
Psychology of relationships
Older men who have a younger partner or lover are expected to experiment more often in bed and are less likely to become bored in their relationships.On the contrary, they are afraid of quickly using the entire arsenal of their abilities and not satisfying their partner.The psychological pressure caused by such thoughts can lead to what men fear: there will be no erection at the right time.And as a man is wrong, the onset of erectile dysfunction is only 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.Is there anything that can be done about this?Of course, the main thing is that both partners want it and do not hesitate to talk to each other about it.
One of the secrets to sexual longevity is a love of experimentation and the ability to share your erotic fantasies.Can you imagine having sex with multiple women or with a stranger while masturbating?It's good.According to research by German scientists, one of the most popular male fantasies is threesomes, second only to making love on the street and thirdly in a public place.Then follow bondage, leather and latex, sadomasochism, sex with a stranger.Women also have sexual fantasies, although they are often more romantic than those of men.Most fantasies remain fantasies.But they are key to what your body needs.They embody your hidden desires, indicate your feelings for your partner, your creativity and your ability to experiment, including in this area.Experts say fantasies are a simple way to make your life richer and more colorful, and 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.Don't be afraid to use erotic films or videos, various products from sex shops and role-playing games.Experience.This will help you maintain joy in your sex life for many years and gain sexual longevity.
The first bell
Erectile dysfunction should be the first warning sign for a man that something is wrong with his health.Prompt diagnosis 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 medical treatment of erectile dysfunction based on sildenafil or other substances, as well as dietary supplements based on herbal substances - ginseng, yohimbine, and possibly select other methods of treatment.
Exercises for power
General recommendations: start doing power exercises 2 times a week, 10-15 times each, then try to train every day and increase the number of repetitions.Before performing the exercises, you need to do a 5-minute warm-up and stretching (also 5 minutes).
Exercise 1.Pelvic lift: lie on the floor on your back, lower your arms alongside your body, legs bent at the knees.Leaning on one leg, straighten the other leg and at the same time lift your pelvis.The upper back remains on the ground.Use your raised leg to slowly move up and down.Then switch legs.During the exercise, the pelvis remains elevated; do not lower it to the ground.
Exercise 2.Scissors: Lie on your stomach with your head on your bent arms.Tightening the muscles in your back and buttocks, lift your legs.Make a scissoring motion with your feet.
Exercise 3.Press: Lie on your back, hands behind your head, elbows at your sides.Bend your knees at a right angle.Slowly lift your head and upper body toward your knees.Slowly return to the starting position and repeat the exercise.The lower back does not rise and remains flat on the ground.Do the exercise slowly, without jerking, using your abdominal muscles.
Exercise 4.“Twist”: Lie on your back, bend your knees.Place one leg behind the other knee.Hands behind your head, elbows spread to the sides.Slowly raise your head, pull your elbow and torso toward the opposite knee, as hard as possible.Slowly return to the starting position.After doing the exercise a few times, switch legs and do the exercise on the other side.When performing the exercise, do not lift your lower back off the floor.Tighten your pelvic floor and abdominal muscles.
Exercise 5.“Pelvic swing”.Stand straight with your feet shoulder-width apart.Bend your knees slightly.Contract the muscles in your buttocks, push your pelvis forward while maintaining muscle tension.Then relax your buttocks and move your pelvis back.Return your pelvis to its original position and repeat the exercise.