Increase potency– a topic of interest to many adult men.The average age of men increases, the nervous system, blood vessels and muscles that depend on erections atrophy over the years and chronic diseases begin.Contrary to popular belief, potency disorders are not caused by aging but by comorbidities.What is especially worrying is that erectile dysfunction also occurs in young men.The main cause is 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 when you were younger, stop sitting in front of the TV with a beer in hand and waiting for your wife to cook a delicious dinner.
Peter is 56 years old but looks 10 years younger.He has been involved in sports since he was in school and although his joints are no longer what they used to be, he continues to lead an active lifestyle.He replaces tennis and jogging with swimming and the exercise bike, and if he doesn't have time to go to the pool because of work, he spends at least an hour a day walking.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 tried to maintain his weight and fitness.Muscle mass of course has decreased at this age but for women he is still as attractive as in his youth.His wife was completely satisfied with her husband's stamina in bed, and if she wanted, he "could" do it every day.
Alexey also doesn't look like his 45 years.Unlike Peter, he looks 10 years older than his actual age.Waxy yellow skin, dark circles under the eyes and increasing weight 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 has almost no time left for sports.If you don't consider skiing with children or swimming in the sea on vacation to be a sport.And so, unfortunately, in bed with his wife became more and more "fruitful"... She persuaded him to go to the doctor, examined and treated to restore potency.Alexey brushes her off: after all, he has been avoiding doctors all his life, and now he talks to him about his intimate problems?
In the doctor's opinion, erectile dysfunction alone is not a problem and does not require any treatment.If the problem has become chronic, your doctor will diagnose erectile dysfunction.In 80% of cases, its cause is physical, and in 20% it is psychological.Increased demands on yourself in intimate matters can temporarily aggravate erectile dysfunction even to a small degree.Erectile dysfunction shares common risk factors with heart disease.Lack of exercise, being overweight, smoking, high cholesterol in the blood leads to high blood pressure, impaired fat metabolism or sugar levels in the body.Therefore, chronic erectile dysfunction may already signal us several years before the first symptoms of cardiovascular disease, diabetes, prostatitis or another serious illness appear.
How to increase potency
To avoid impotence, stop smoking, do not drink alcohol, spend at least 30 minutes a day in physical activity, aim to normalize blood pressure to 120/80 and blood cholesterol level to 5.
You can start taking care of your health at any time - in your forties or fifties.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 lead an active lifestyle, eat healthy foods or pay attention to your health, now is the time to fundamentally change your lifestyle.
The basis of sexual longevity is adequate sleep, reduced stress, proper nutrition, 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 help determine whether erectile dysfunction has a physiological or psychological cause.And if necessary, choose effective treatment.
If you have a beer belly and difficulty breathing, then to solve your erection problems, you first need to solve your overweight condition.Regular exercise brings additional benefits - in addition to health, you also get a slim figure, strong muscles, more endorphins and high quality sex.When exercising, blood supply to the genitals is improved, the prostate is massaged, muscles are firm and elastic, which has a positive impact on sexual desire and physiological ability.Thanks to that, your "stamina" in bed will increase.Scientists have discovered that the sexual stamina 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, brisk walking and Nordic walking will help.Of course, it's best to consult your doctor first about what's safe for you and what's not.If you can't play sports for health reasons, exercise regularly to strengthen your pelvic floor muscles.
Kegel exercises
Pelvic floor exercises, also called Kegel exercises, can be done alone or combined with other exercises.They stimulate the prostate and normalize the functioning of the genital organs, increasing the sensitivity of the genital organs.Regular exercise will help you maintain better ejaculation, improve erections, increase sexual stamina and enhance orgasms.There are two main techniques with many variations:
Exercise the muscles that control the urethra.You'll feel it when you stop the flow of urine when urinating - this is the sphincter (circular muscle) of the urethra.Not sure if you're tensing the right muscles?Check this by the movement of the penis - when the desired muscle contracts, it will move up and down.Other muscles of the body such as the buttocks, abs or inner thighs are relaxed.So, the muscle training we need consists in interrupting urination - we contract the muscles, the urine flow is interrupted, we relax, the urine flow continues, etc.many times.
Alternative technique: Empty your bladder.Relax your abdomen, sides and thighs.With willpower, alternately contract and relax the muscles used when urinating.First tighten your muscles for 2-3 seconds, then relax.Repeat 10 times in the morning, afternoon and evening.Increase the duration of muscle contraction and bring it to 10 seconds.
Exercise the muscles that control the anal sphincter.Spasm of the sphincter muscles, also known as the circular muscles of the anus.The best way to train these muscles is to imagine yourself resisting the urge to purge.Contract and relax these muscles for a period of 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 your abdomen and buttocks do not move.Gradually increase the number of contractions to 40 three times a day.
This exercise is very 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 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 complaining of urinary incontinence.After a period of practice, patients notice that they have increased sensitivity in the genital area and experience stronger orgasms.Then men performed the exercises and confirmed their positive effect in strengthening erection and preventing premature ejaculation.
Nutrition enhances male physiology.
Nutritionists claim 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: blood supply to the organs in the groin area becomes insufficient and the ability to achieve a high-quality erection decreases.
Experts call another factor that threatens male potency too frequent meat consumption.According to scientists, meat leads to increased cholesterol in the blood.Therefore there is a risk of heart and blood vessel diseases, high blood pressure and being overweight.All of these together can have a negative impact on a man's sex life.
Diet for effect
Stop eating foods high in salt and fat.Choose foods that fight oxidation in the body and neutralize free radicals.First of all, it is whole grains and fermented milk products, fruits - apples, grapes, dates, kiwi, figs, cherries, as well as green vegetables and legumes.
Add olive, sesame and preferably pumpkin oil, known for its unique properties in preventing prostatitis, to salads and other dishes.You need to consume two tablespoons of this oil every day.Whole pumpkin seeds – 4 tablespoons per day – also have a positive effect on the prostate.
Psychology of relationships
Older men with younger partners or lovers should experiment in bed more often and they will be less likely to feel bored in relationships.Rather, they are afraid to quickly use their entire arsenal and not please their partner.The psychological pressure from such thoughts can lead to what men fear happening - there will be no erection at the right time.And because a man will make himself miserable, it is only a matter of time before erectile dysfunction appears.
Another problem in sex is boredom and monotony.This applies more to couples who have been together for many years.Can something be done about this?Of course, it is important that both partners want it and do not hesitate to tell 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?This is fine.According to research by German scientists, one of the most popular fantasies of men is threesomes, the second place is making love on the street, the third place is in public places.Then follows bondage, leather and latex, sadomaso, sex with a stranger.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 reveal your hidden desires, reveal your feelings for your partner, your level of creativity and your ability to experiment, even in this area.Experts say that fantasizing is a simple way to make your life richer and more colorful, while also reducing your need for physical infidelity.To do this, you just need to share your fantasies with your partner and maybe make some of them come true.Don't be afraid to use porn movies or videos, various products from sex shops and role-playing games.The experiment.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 signal to a man that something is wrong with his health.Timely diagnosis and prescribed treatment can prevent the development of cardiovascular diseases, diabetes or endocrine disorders.
The hormone specialist will determine the cause of erectile dysfunction and prescribe erectile dysfunction medications based on sildenafil or other substances, as well as dietary supplements based on herbal substances - ginseng, yohimbine, and possibly other treatment options.
Potential exercises
General recommendations: start doing strengthening exercises 2 times a week, 10-15 times each time, then try to practice every day and increase the number of repetitions.Before performing the exercises, you need to warm up and stretch for 5 minutes (also 5 minutes).
Exercise 1.Pelvic lift: lie on your back on the floor, lower your arms along the body, legs bent at the knees.Lean on one leg, straighten the other leg, and at the same time lift the pelvis.The upper back remains on the floor.Use your raised leg to move up and down slowly.Then change legs.During the exercise, the pelvis remains raised, not lowered to the ground.
Exercise 2.Pulling: Lie on your stomach, resting your head on your bent arm.Tighten your back and buttocks, lift your legs.Make a scissoring motion with your legs.
Exercise 3.Press: Lie on your back with your hands behind your head, elbows pointing out to the sides.Bend your knees at a right angle.Slowly raise 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 pressed to the floor.Perform the exercise slowly, without jerking, using your abdominal muscles.
Exercise 4.“Twist”: Lie on your back, bend your knees.Place one foot behind the other knee.Place your hands behind your head, elbows spread out to the sides.Slowly raise your head, pulling your elbow and torso toward the opposite knee, as hard as you can.Slowly return to 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 spine off the ground.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, pushing your pelvis forward, maintaining muscle tension.Then relax your buttocks and move your pelvis backwards.Return your pelvis to the starting position and repeat the exercise.