Greater power– a topic of interest to many mature men.The average age of men increases, and the nervous, vascular and muscular systems on which erection depends atrophy over the years 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.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 prepare a delicious dinner for you.
Peter is 56 years old, but he looks 10 years younger.He has been practicing 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 athletics with swimming and stationary cycling, and if he doesn't have time to go to the pool due to work, he dedicates at least an hour a day to walking.Peter is sure that if a person wants something, he will find a way to achieve it.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 he remains as attractive as in his youth.His wife is completely satisfied with her husband's stamina in bed and, if he wanted to, he “could” do it every day.
Alexey doesn't look 45 years old either.Unlike Peter, he looks 10 years older than his actual age.Waxy yellow skin, dark circles, and weight gain do not bode well.Not even high blood pressure forced Alexey to quit smoking.He has two jobs, eats sandwiches or fast food and has practically no time left to play sports.If not, consider skiing with children or swimming in the sea during your vacation as a sport.And so, unfortunately, in bed with his wife he “functions” less and less... She convinces him to go to the doctor, have an examination and undergo treatment to regain potency.Alexey ignores her: after all, he has avoided doctors all his life and now he talks 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, 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 and high blood cholesterol cause high blood pressure, altered fat metabolism or sugar levels in the body.Therefore, chronic erectile dysfunction can already tell us several years before the first symptoms appear about possible cardiovascular disease, diabetes, prostatitis or another serious illness.
How to increase power
To avoid impotence, quit smoking, do not drink alcohol, spend at least 30 minutes a day in 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.It's never too late to do this, but the sooner you start, the better.If because of your career you haven't had 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 sufficient sleep, minimal stress, proper nutrition, physical activity and a regular sex life.
It is important to see your doctor about your sexual problems as soon as possible.The exam is completely painless and will help determine whether erectile dysfunction has physiological or psychological causes.And also, if necessary, select an effective treatment.
If you've grown a beer belly and are short of breath, to resolve erection problems you must first deal with excess weight.Regular exercise provides additional benefits: in addition to health, you also get a slim figure, strong muscles, lots of endorphins and high-quality sex.When moving, the blood supply to the genital organs 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 is not for you?It doesn't matter: cycling, brisk and fast walking, and Nordic walking will help you.Of course, it's best to check with your doctor first about what's safe for you and what's not.If you cannot play sports for health reasons, do regular exercises to strengthen your pelvic floor muscles.
kegel exercises
Pelvic floor exercises, known as Kegel exercises, can be performed alone or in combination with other exercises.They stimulate the prostate and normalize the functioning of the genital organs, 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:
Train the muscle that controls the urethra..You will feel it when you stop the flow of urine when you urinate;This is the sphincter (circular muscle) of the urethra.Not sure you've tightened the right muscle?Check it by the movement of the penis: when the desired muscle contracts, it will move 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 consists of stopping urination: we contract the muscle, the flow of urine is interrupted, we relax, the flow of urine resumes, and so on.
Alternative technique: empty the bladder.Relax your stomach, sides and thighs.Using willpower, alternately contract and relax the muscles used during urination.First contract your muscles for 2 or 3 seconds and then relax them.Repeat 10 times in the morning, afternoon and evening.Increase the muscle contraction interval and bring it to 10 seconds.
Train the muscles that control the anal sphincter..Contract your sphincter muscles, also known as the round 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 in 6 to 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 your stomach 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 at any time: 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 40s of the 20th century by urologist Arnold Kegel for patients who complained of urinary incontinence.After a course of exercises, patients noticed that they had greater sensitivity in the genital area and felt 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 area becomes insufficient and the ability to achieve a high-quality erection decreases.
Experts call another factor that threatens male strength too frequent consumption of meat.According to scientists, meat increases blood cholesterol levels.Hence the risk of heart and vascular diseases, high blood pressure and excess weight.All of this together can have a negative impact on a man's sex life.
Diet for potency
Stop eating foods rich in salt and fat.Choose foods that counteract the body's oxidative processes and neutralize free radicals.First of all, these are whole and fermented dairy products, fruits: apples, grapes, dates, kiwis, figs, cherries, as well as vegetables and legumes.
Add olive oil, sesame oil, and best of all, pumpkin oil, known for its unique prostatitis-preventing properties, to salads and other dishes.It is necessary to consume two tablespoons of this oil a day.Whole pumpkin seeds (4 tablespoons per day) also have a positive effect on the prostate.
Relationship Psychology
Older men who have a younger partner or lover should experiment more frequently in bed and are less likely to become bored in relationships.Rather, they are afraid to quickly use the entire arsenal of their capabilities and not satisfy their partner.The psychological pressure of such thoughts can lead to what men fear will happen: there will not be an erection at the right time.And as a result of the fact that a man makes mistakes, the appearance of erectile dysfunction is 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 it possible to do something about it?Of course, the main thing is that both partners love it and do not hesitate to tell them.
One of the secrets of sexual longevity is the love of experimentation and the ability to share your erotic fantasies.Can you imagine having sex with several women or a stranger while you masturbate?This is fine.According to research conducted by German scientists, one of the most popular male fantasies is a threesome, in second place is making love on the street, in third place is in a public place.Then follows bondage, leather and latex, sadomaso, sex with a stranger.Women also have sexual fantasies, although they tend to be more romantic than men's.Most fantasies are still 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 capable of experimenting you are, 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.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 a man's first warning sign that something is wrong with his health.Timely 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 medications for the treatment of erectile dysfunction based on sildenafil or other substances, as well as dietary supplements based on plant substances: ginseng, yohimbine, and, possibly, select other treatment methods.
Exercises for power.
General recommendations- Start doing power exercises 2 times a week, 10 to 15 times each, then try to train every day and increase the number of repetitions.Before performing the exercises it is necessary to warm up and stretch for 5 minutes (also 5 minutes).
Exercise 1.Pelvic lift: Lie on the floor on your back, lower your arms along the body and legs bent at the knees.Supporting yourself on one leg, straighten the other leg and at the same time raise your pelvis.The upper back remains on the floor.Use your raised leg to slowly move up and down.Then change legs.During the exercise the pelvis remains elevated, do not lower it to the floor.
Exercise 2.Scissors: Lie face down with your head resting on your bent arms.Squeezing the muscles of your back and buttocks, raise your legs.Make a scissor movement with your feet.
Exercise 3.Press: Lie on your back, hands behind your head and elbows out to your sides.Bend your knees at right angles.Slowly raise your head and upper body toward your knees.Slowly return to the starting position and repeat the exercise.The lumbar area does not rise and remains pressed against the floor.Do the exercise slowly, without jerks, using your abdominal muscles.
Exercise 4.“Turning”: Lie on your back, bend your knees.Place one leg behind the other knee.Hands behind the head, elbows extended to the sides.Slowly raise your head, pull your elbow and torso toward the opposite knee, as hard as you can.Slowly return to the starting position.After you have done the exercise several times, switch legs and do the exercise on the other side.When performing the exercise, do not lift your lumbar 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 the muscles of the buttocks, push the pelvis forward, maintaining muscle tension.Then relax your glutes and move your pelvis back.Return your pelvis to its original position and repeat the exercise.