Increased potency– a topic of interest to many adult men.The average age of men increases, and the nervous system, blood vessels, and muscles on which erections depend atrophy over the years, and chronic diseases begin.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.This is mainly caused by stress and an unhealthy lifestyle.By changing your lifestyle and taking care of your health, you can increase your potential - it's all in your hands.
If you want to be as tough in bed as you were when you were young, stop sitting in front of the TV with a beer in 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 involved in sports since school, and although his joints are no longer the same as they used to be, he has not stopped living an active lifestyle.She replaces tennis and running with swimming and an exercise bike, and if she doesn't have time to go to the pool because of work, she spends at least an hour every day on a walk.Peter believes 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 of course decreases at this age, but for women he remains as attractive as in his youth.His wife was really satisfied with her husband's stamina in bed, and if he wanted, her husband "could" do it every day.
Alexei also doesn't look 45 years old.Unlike Peter, he looks 10 years older than his actual age.Waxy yellow skin, dark circles under the eyes, and gaining weight are not good signs.Even high blood pressure did not force Alexei to stop smoking.He works two jobs, eats sandwiches or fast food, and barely has time left to exercise.If you don't consider skiing with children or swimming in the sea during your vacation as sport.So, unfortunately, in bed with his wife, it “worked” even more… She persuaded him to go to the doctor, get checked and undergo treatment to restore his potency.Alexei brushed it off: after all, he avoided doctors all his life, and now talking to a doctor about his intimate problems?
Isolated 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 the doctor diagnoses erectile dysfunction.In 80% of cases, the causes are organic, and in 20% they are psychogenic.Increased demands on oneself in intimate matters can worsen even mild temporary erectile dysfunction.Erectile dysfunction has the same risk factors as heart disease.Lack of exercise, excess body weight, smoking, high cholesterol in the blood result in high blood pressure, impaired fat metabolism or sugar levels in the body.Therefore, chronic erectile dysfunction may already signal to us several years before the appearance of the first symptoms about the possibility of cardiovascular disease, diabetes, prostatitis or other serious illnesses.
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 this, but the sooner you start, the better.If because of your career you don't have time to live an active lifestyle, eat healthy food, or pay attention to your health, then now is the time to fundamentally change your lifestyle.
The basis of sexual longevity is adequate sleep, minimal stress, proper nutrition, physical activity and a regular sex life.
It is important to consult a doctor regarding your sexual problems as early as possible.This examination is completely painless and will help determine whether erectile dysfunction has physiological or psychological causes.And also, if necessary, choose effective treatment.
If your stomach is bloated and short of breath, then to overcome erection problems you have to overcome excess weight first.Regular exercise gives an additional bonus - besides health, you also get 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 firm and elastic, which has a positive effect on libido and potency.As a result, your "stamina" in bed will increase.Scientists have found that the sexual stamina of marathon runners is 30% higher than that of other men.Do you have joint pain and running isn't for you?No problem - cycling, intense brisk walking and Nordic walking will help you.Of course, it's a good idea to consult with your doctor first about what is safe for you and what is not.If you cannot exercise for health reasons, do regular exercise to strengthen your pelvic floor muscles.
Kegel exercises
Pelvic floor exercises, also known as Kegel exercises, can be done alone or combined with other exercises.They stimulate the prostate and normalize the function of the genital organs, increasing the sensitivity of the genitals.Regular exercise will teach you how to maintain ejaculation better, improve erections, increase sexual stamina, and increase orgasms.There are two main techniques with many variations:
Training the muscles that control the urethra.You will feel it when the flow of urine stops during urination - this is the sphincter (circular muscle) of the urethra.Not sure if you're tensing the right muscles?Check this by movement of the penis - when the desired muscle contracts, it will move up and down.Other body muscles, such as the buttocks, abdominal muscles, or inner thighs, are relaxed.So, training the muscles we need consists of stopping urination - our muscles contract, the flow of urine stops, we relax, the flow of urine returns smoothly, 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 when urinating.Tighten your muscles first for 2-3 seconds, then relax them.Repeat 10 times in the morning, afternoon and evening.Increase the muscle contraction interval and increase it to 10 seconds.
Train the muscles that control the anal sphincter.Contract the sphincter muscle, also known as the round muscle of the anus.The best way to train these muscles is to imagine resisting the urge to defecate.Contract and relax these muscles at 6-8 second intervals.The muscles of the abdomen, legs and buttocks remain relaxed and do not move.Repeat this exercise first 10 times three times a day, making sure the stomach and buttocks do not move.Gradually increase the number of contractions up to 40 three times a day.
This exercise is convenient because you can do it anywhere and at any time - at home, in the office, in transport - both standing and sitting.The results will not be visible immediately, but after a few weeks of regular exercise you will feel an increase in male strength.
These exercises were discovered in the 40s of the twentieth century by the urologist Arnold Kegel for patients complaining of urinary incontinence.After undergoing the exercises, patients notice that they experience increased sensitivity in the genital area and experience stronger orgasms.Then the men performed the exercise and confirmed its positive effect in 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 has a direct impact on the prostate: the blood supply to the organs in the groin area becomes insufficient and the ability to achieve a quality erection decreases.
Another factor that threatens male strength, experts call too frequent consumption of meat.According to scientists, meat causes an increase in blood cholesterol levels.Hence the risk of heart and blood vessel disease, high blood pressure, and being overweight.All this together 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 processes in the body and neutralize free radicals.First of all, these are whole grain and fermented milk products, fruits - apples, grapes, dates, kiwi, figs, cherries, as well as green vegetables and nuts.
Add olive oil, sesame and best of all, pumpkin oil, known for its unique properties for the prevention of prostatitis, to salads and other dishes.You need to consume two tablespoons of this oil per day.Whole pumpkin seeds – 4 tablespoons per day – also have a positive effect on the prostate.
Relationship psychology
Older men who have younger partners or lovers should experiment more often in bed, and they are less likely to experience boredom in their relationship.On the contrary, they are afraid to immediately use all their abilities and not satisfy their partner.The psychological pressure of such thoughts can lead to what men fear will happen - an erection will not occur at the right time.And as a result of men screwing themselves up, erectile dysfunction is just a matter of time.
Another problem in sexual relations is boredom and monotony.This applies more to couples who have lived together for many years.Is it possible to do something about this?Of course, the main thing is that both partners want it and don't hesitate to tell each other.
One of the secrets of sexual longevity is a love of experimentation and the ability to share your erotic fantasies.Can you imagine having sex with several women or with strangers while masturbating?This is fine.According to research by German scientists, one of the most popular male fantasies is a threesome, second is making love on the street, and third is in a public place.Then follows bondage, leather and latex, sadomass, sex with strangers.Women also have sexual fantasies, although they are often more romantic than men.Most fantasies are still fantasies.But they are key to your body's needs.They realize your hidden desires, show your feelings for your partner, how creative and capable of experimenting, including in this area.Experts say that fantasy is a simple way to make your life richer and more colorful, and to reduce the need for physical infidelity.To do this, you just need to share your fantasies with your partner, and perhaps turn them into reality.Don't be afraid to use erotic films or videos, various products from sex shops, and role-playing games.Test.This will help you maintain excitement in your sex life for years and gain sexual longevity.
First bell
Erectile dysfunction should be a man's first warning signal that something is wrong with his health.Timely diagnosis and prescribed treatment can prevent the development of cardiovascular disease, diabetes or endocrine disorders.
An andrology specialist will determine the cause 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 ingredients - ginseng, yohimbine, and may choose other methods of treatment.
Exercise for potential
General recommendations: Start doing potency training 2 times a week, 10-15 times each, then try to practice every day and increase the number of repetitions.Before doing the exercise, you need to warm up and stretch for 5 minutes (also 5 minutes).
Exercise 1.Pelvic raises: lie on your back on the floor, lower your arms along the body, legs bent at the knees.Leaning on one leg, straighten the other leg and simultaneously lift the pelvis.The upper back remains on the floor.Use your raised leg to move slowly up and down.Then change your legs.During the exercise, keep your pelvis elevated, do not lower it to the ground.
Exercise 2.Scissors: Lie on your stomach with your head on your bent arms.Tighten your back and buttocks muscles, lift your legs up.Make a scissoring motion with your feet.
Exercise 3.Press: Lie on your back, hands behind your head, elbows to your sides.Bend your knees at a right angle.Slowly lift your head and upper body towards your knees.Slowly return to the starting position and repeat this exercise.The lower back does not rise and remains attached to the floor.Do the exercise slowly, without jerking, using your abdominal muscles.
Exercise 4.“Twisting”: Lie on your back, bend your knees.Place one foot behind the other knee.Hands behind the head, elbows extended to the sides.Slowly lift your head, pulling your elbow and body towards the opposite knee, as hard as you can.Slowly return to the starting position.After you have done the exercise a few times, switch legs and do the exercise on the other side.When doing the exercise, do not lift the lower spine 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.Tighten your glutes, push your pelvis forward, maintaining muscle tension.Then relax your buttocks and move your pelvis back.Return your pelvis to its original position and repeat this exercise.