Greater power– a topic of interest for many mature men.The average age of men increases and the nervous, vascular and muscular systems 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 the diseases 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 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 young, stop sitting in front of the TV with a beer in your hand and waiting for your wife to prepare 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 not the same as before, he still leads an active lifestyle.He replaced tennis and running with swimming and an exercise bike and, if he doesn't have time to go to the pool because of work, he dedicates at least an hour every day to walking.Peter is sure that if a person wants something, they will find a way to get what they want.For more than 20 years he 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 youth.His wife is completely satisfied with her husband's stamina in bed and, if she wanted to, he “could” do this every day.
Alexey also doesn't look 45 years old.Unlike Peter, he looks 10 years older than his real age.Yellowish, waxy skin, dark circles under the eyes and weight gain do not bode well.Even high blood pressure did not force Alexei to quit smoking.He works two jobs, eats sandwiches or fast food and has virtually no time to play sports.If you don't consider skiing with children or swimming in the sea during your vacation as a sport.And so, unfortunately, in bed with his wife “it becomes less and less”... She convinces him to go to the doctor, take tests and undergo treatment to restore his potency.Alexey ignores her: after all, he 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 doctors' point of view and does not require any therapy.If the problem becomes chronic, doctors diagnose erectile dysfunction.In 80% of cases its causes are organic and in 20% psychogenic.Increased demands on yourself 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 blood cholesterol result in high blood pressure, impaired fat metabolism or sugar levels in the body.Therefore, chronic erectile dysfunction can already signal to us several years before the first symptoms appear about a possible cardiovascular disease, diabetes, prostatitis or other serious illness.
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 blood pressure to 120/80 and 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 have not had time to lead an active lifestyle, eat healthy foods or pay attention to your health, then now is the time to fundamentally change your lifestyle.
The basis of sexual longevity is sufficient sleep, minimal stress, adequate nutrition, physical activity and a regular sex life.
It's important to see your doctor about your sexual problems as early 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 have a beer belly and are short of breath, to solve erection problems you first need to deal with excess weight.Regular exercise gives you additional bonuses - 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 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 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, intense brisk walking and Nordic walking will help you.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, do exercises regularly to strengthen your pelvic floor muscles.
Kegel Exercises
Pelvic floor exercises, known as Kegel exercises, can be done alone or in combination 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 teach you how to better maintain ejaculation, improve erections, increase sexual stamina and increase orgasm.There are two main techniques with many variations:
Training the muscle that controls the urethra.You will feel this when you stop the flow of urine during urination - this is the sphincter (circular muscle) of the urethra.Not sure if you 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, become relaxed.So, training the muscle we need consists of stopping urination - we contract the muscle, the urine flow stops, we relax, the urine flow resumes, and so on several times.
Alternative technique: empty your bladder.Relax your stomach, sides and thighs.By willpower, alternately contract and relax the muscles used during urination.Tense your muscles first for 2 to 3 seconds and then relax them.Repeat 10 times morning, noon and night.Increase the muscle contraction interval and bring it to 10 seconds.
Training the muscles that control the anal sphincter.Contract your sphincter muscles, also known as the round anal muscles.The best way to train these muscles is to imagine yourself resisting the urge to purge.Tense and relax these muscles in 6 to 8 second intervals.The muscles in the abdomen, legs and buttocks remain relaxed and do not move.Repeat this exercise first 10 times, three times a day, making sure that 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 perform 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 series of exercises, patients noticed increased 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 claim 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 gland: the blood supply to the organs in the groin area 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 blood cholesterol levels.Hence the risk of heart and vascular diseases, hypertension and being overweight.All of 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 neutralize the body's oxidative processes and neutralize free radicals.First of all, these are whole and fermented dairy products, fruits - apples, grapes, dates, kiwi, figs, cherries, as well as green vegetables and legumes.
Add olive oil, sesame and, best of all, pumpkin oil, known for its unique properties in preventing 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 a younger partner or lover should experiment more frequently in bed and are less likely to experience boredom 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 be no erection at the right time.And since the man is going to get screwed, the onset 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 this?Of course, the main thing is that both partners want this and do not hesitate to tell each other about it.
One of the secrets to sexual longevity is the love of experimentation and the ability to share your erotic fantasies.Have you ever imagined having sex with several women or a stranger while masturbating?That's fine.According to research by German scientists, one of the most popular male fantasies is threesome sex, 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 are often more romantic than men's.Most fantasies remain fantasies.But they are key to your body's needs.They personify your hidden desires, indicate your feelings for your partner, how creative and capable of experimenting you are, including in this area.Experts say that fantasies are a simple way to make your life richer and more colorful and to reduce the need for physical infidelity.To do this, just share your fantasies with your partner, and maybe turn some into reality.Don't be afraid to use erotic films or videos, various products from sex shops and role-playing games.Try it.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 not right with his health.Timely diagnosis and prescribed treatment can prevent the development of cardiovascular disease, diabetes or endocrine disorders.
An andrologist specialist 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 herbal substances - ginseng, yohimbine, and possibly select other treatment methods.
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 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 your body, legs bent at the knees.Leaning on one leg, straighten the other leg and at the same time lift your pelvis.Your upper back remains on the floor.Use the raised leg to slowly move up and down.Then change your leg.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 in your back and buttocks, lift your legs.Make a scissoring movement with your feet.
Exercise 3.Press: Lie on your back, hands behind your head and elbows facing your sides.Bend your knees at right angles.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 pressed against the floor.Do the exercise slowly, without jerking, using your abdominal muscles.
Exercise 4.“Twisting”: Lie on your back, bend your knees.Place one leg behind the other knee.Hands behind the head, elbows open to the sides.Slowly lift your head, pull your elbow and torso toward the opposite knee as hard as you can.Slowly return to the starting position.After doing the exercise several times, switch legs and do the exercise on the other side.When performing the exercise, do not lift your lower back off the floor.Contract your pelvic floor and abdominal muscles.
Exercise 5."Pelvic rocking".Stand with your feet shoulder-width apart.Slightly bend your knees.Contract your buttock muscles, 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 the exercise.