increased power- a topic of interest to many mature men. The average age of men increases and the nervous, vascular and muscular systems, on which an erection depends, atrophy over the years and chronic diseases begin. Contrary to popular belief, potency disorders are not caused by aging, but by the illnesses that accompany it. Of particular concern is the fact that erectile dysfunction also occurs in young men. This is mainly caused by stress and unhealthy lifestyles. By changing your lifestyle and taking care of your health, you can increase potency - everything is 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 beer in hand and waiting for your wife to cook you a delicious dinner.
Peter is 56 years old but looks 10 years younger. Since school he has been playing sports and, although his joints are no longer the same, he does not stop leading an active lifestyle. He has replaced tennis and jogging with swimming and an exercise bike, and if, because of work, he doesn't have time to go to the pool, he devotes at least an hour every day to walking. Peter is sure that if a person wants something, he will find a way to get what he wants. For over 20 years, he has managed to maintain his weight and shape. Muscle mass, of course, has decreased at this age, but for women it is still as attractive as in youth. His wife is completely satisfied with her husband's resistance in bed, and if she wanted to, he "could" and every day.
Alexey doesn't look at his 45 years either. Unlike Peter, he looks 10 years older than his real age. Waxy yellow skin, dark circles and growing weight do not bode well. Not even high blood pressure made Alexei stop smoking. He has two jobs, he eats sandwiches or fast food, he has practically no time for sports. Except for sports, skiing with children or swimming in the sea while on vacation. And now, unfortunately, in bed with his wife "happens" less and less. . . She convinces him to go to the doctor for tests and treatment to restore potency. Alexei disregards her: after all, he has avoided doctors all his life and is now talking to a doctor about his intimate problems?
Single erectile dysfunction is not a problem from a physicians point of view and does not require therapy. If the problem has become chronic, doctors diagnose erectile dysfunction. In 80% of cases, its causes are organic and in 20% psychogenic. Increased self-demanding in intimate affairs can aggravate even minor temporary erectile dysfunction. Erectile dysfunction shares common risk factors with heart disease. Lack of exercise, being overweight, smoking, and high cholesterol all result in high blood pressure, impaired fat metabolism, or body sugar levels. Therefore, chronic erectile dysfunction can alert us to possible cardiovascular disease, diabetes, prostatitis, or other serious illness several years before the onset of symptoms.
How to increase power
To avoid impotence, stop smoking, do not abuse alcohol, dedicate at least 30 minutes of physical activity a day, set a goal of normalizing blood pressure between 120 and 80 and blood cholesterol - 5.
You can start taking care of your health whenever you want - at forty or fifty. It's never too late to do this, but the sooner you get started, the better. If, because of your career, you haven't had time to lead an active lifestyle, eat healthy foods, pay attention to your health, now is the time to radically change your lifestyle.
The foundation of sexual longevity is a sufficient amount of sleep, minimal stress, adequate nutrition, physical activity, and regular sex life.
It is important to see your doctor as soon as possible about your sexual problems. The exam is completely painless and will help you find out if the erectile dysfunction is for physiological or psychological reasons. Also, if necessary, choose an effective treatment.
If you've grown a beer belly and are short of breath, then to solve erectile problems, you first need to deal with excess weight. Regular exercise has added bonuses - in addition to health, also a lean body, strong muscles, lots of endorphins and high quality sex. As you move, 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 found that marathon runners have 30% more sexual stamina than other men. You have joint pain and running isn't 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 isn't. If for health reasons it is impossible to play sports, exercise regularly to strengthen your pelvic floor muscles.
Kegel exercises
Exercises to train the pelvic floor muscles, known as Kegel exercises, can be done alone or in combination with other exercises. They stimulate the prostate and normalize the functioning of Organs genitals, increase the sensitivity of Organs genitals. Exercising them regularly will teach you to better control ejaculation, improve erections, increase your sexual stamina and intensify your orgasm. There are two main techniques with many variations:
Exercising the muscle that controls the urethra. . . You will feel when you stop the flow of urine when you urinate - this is the sphincter (ring muscle) of the urethra. Doubt you contracted the right muscle? Check this 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 glutes, abs, or inner thighs, are relaxed. Therefore, training the muscle we need consists of stopping urination - we contract the muscle, the urine flow is stopped, we relax, the urine flow is resumed, and so on over and over again.
Alternative technique: emptying the bladder. Relax your stomach, flanks and hips. With an effort of will, alternately contract and relax the muscles used for urination. First tense your muscles for 2-3 seconds and then relax them. Repeat 10 times morning, noon and night. Increase the muscle contraction interval and take it to 10 seconds.
Train the muscles that control the anus sphincter. . . Contract the sphincter muscles, also known as the round muscles of the anus. The best way to train these muscles is to figure out how to contain the urge to clean your bowels. Contract and relax these muscles every 6 to 8 seconds. The muscles in the abdomen, legs and buttocks remain relaxed and do not move. Repeat this exercise for the first 10 times, three times a day, making sure your 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 do it anywhere and anytime - at home, in the office, in transport - standing or sitting. The result will not show right away, but after a few weeks of regular training you will feel an increase in male strength.
These exercises were invented in the 1940s by the urologist Arnold Kegel for patients who complained of urinary incontinence. After a course of exercise, patients noticed that they increased sensitivity in the genital area and experienced stronger orgasms. Then, the exercises were done by men and confirmed its positive effect in increasing erection and preventing premature ejaculation.
Nutrition to increase male strength.
Nutritionists say that a healthy diet has a positive effect on potency. But unbalanced foods, including fast food, lead to obesity, which in turn directly affects the prostate: the blood supply to the groin organs becomes insufficient and the ability to achieve a high-quality erection diminishes.
Another factor that threatens male strength, experts call the very frequent consumption of meat. According to scientists, meat leads to high blood cholesterol levels. Hence the risk of heart and vascular disease, hypertension, overweight. All of these 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 stress in the body and neutralize free radicals. Firstly, they are whole grains and dairy products, from fruits - apples, grapes, dates, kiwi fruit, figs, cherries, also green vegetables and legumes.
Add olive oil, sesame and, best of all, pumpkin oil to salads and other dishes, which is known for its unique properties in preventing prostatitis. You need to consume 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 lover should experiment more often in bed, as they are less likely to get bored in relationships. Instead, they are afraid to quickly use their entire arsenal of skills and not satisfy their partner. The psychological pressure of such thoughts can lead to the fact that what men fear will happen - there will be no erection at the right time. And as a result of the fact that a man will end up, the occurrence of erectile dysfunction is a matter of time.
Another problem in sexual relationships is boredom and monotony. This is truer for couples who have lived together for many years. Is there anything you can do about it? Of course, the main thing is that both partners want it, and don't hesitate to talk to 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 a stranger while masturbating? This is good. According to research by German scientists, one of the most popular male fantasies is threesome, in second place is the sexual act in the street, in third - in a public place. This is followed by bondage, leather and latex, BDSM, sex with a stranger. Women also have sexual fantasies, although they are often more romantic than men. Many fantasies remain fantasies. But they are the key to your body's needs. They personify your hidden desires, indicate feelings for your partner, how creative and capable of experimentation you are, including in this area. Experts say costumes are an easy way to make your life richer and more colorful and to reduce the need for physical betrayal. For that, just share your fantasies with your partner and, who knows, accomplish something. Don't be afraid to use erotic movies or videos, various sex shop products, roleplaying games. To experiment. This will help keep you happy in your sex life for years to come and gain sexual longevity.
the first bell
Erectile dysfunction should be a man's first sign that all is not in order with his health. Timely diagnosis and prescribed treatment can prevent the development of cardiovascular disease, diabetes, or endocrine disorders.
An andrologist will determine the causes of erectile dysfunction and prescribe medications for the drug treatment of erectile dysfunction based on sildenafil or other substances, as well as dietary supplements based on plant substances - ginseng, yohimbine and possibly other methods of treatment.
power exercises
General recommendations: Start doing power exercises 2 times a week, 10-15 times each, then try training every day and increase the number of reps. Before doing the exercises, you should warm up and stretch for 5 minutes (also 5 minutes).
Exercise 1. . . Elevate the pelvis: lie on the floor on your back, lower your arms at your sides, your legs bent at the knees. Leaning on one leg, stretch the other leg and at the same time lift the pelvis. The upper back remains on the floor. With your leg raised, make slow movements up and down. Then change your leg. During exercise, the pelvis remains elevated, do not lower it to the ground.
Exercise 2. . . Scissors: Lie on your stomach, rest your head on your bent arms. Forcing the muscles in your back and buttocks, lift your legs. Make a scissor movement with your feet.
Exercise #3. . . Abs: Lie on your back, hands behind your head, elbows apart. 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 doesn't go up, it stays pressed against the floor. Do the exercise slowly, without shuddering, using your abdominal muscles.
Exercise 4. . . "Twist": Lie on your back with your legs bent at the knees. Place one leg behind the other's knee. Hands behind head, elbows apart. Slowly lift your head, elbow and torso, pull towards the opposite knee as hard as you can. Slowly return to starting position. After doing the exercise several times, change legs and do the exercise on the other side. Do not lift your spine off the floor while doing this exercise. Contract the pelvic floor muscles and abdominals.
Exercise 5."Pelvic swing". Stand with your feet shoulder-width apart. Slightly bend your knees. Contract 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.