Increased power- a topic of interest to many men of mature age. The average age of men increases and the nervous, vascular and muscular systems, on which the erection depends, atrophies 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 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 when you were young, stop sitting in front of the TV with beer in hand and wait for your wife to cook a delicious dinner.
Peter is 56, but he looks 10 years younger. Since his school days, he has been involved in sports and, although his joints are no longer the same as before, he does not stop leading an active lifestyle. He has replaced tennis and running with swimming and an exercise bike and if, for work reasons, he doesn't have time to go to the pool, he spends at least an hour a day for walking. Peter is sure that if a person wants something, he will find a way to get what he wants. For more than 20 years, he has been able to maintain weight and shape. Muscle mass, of course, has decreased at this age, but for women it is still as attractive as in youth. Her wife is completely satisfied with her husband's stamina in bed, and if she wanted, he "could" and every day.
Alexey also doesn't look at her 45 years old. Unlike Peter, he looks 10 years older than him real age than him. Yellow, waxy skin, dark circles under the eyes, and weight gain do not bode well. High blood pressure also did not make Alexei quit smoking. He does two jobs, eats sandwiches or in fast food restaurants, there is practically no time for sports anymore. Except for sports, skiing with children or swimming in the sea on vacation. And now, unfortunately, in bed with his wife "it turns out" less and less. . . She convinces him to go to the doctor, be examined and undergo treatment to restore potency. Alexei rejects her: after all, he has avoided doctors all his life and is now talking to a doctor about his intimate problems about her?
Single erectile dysfunction is not a problem from the point of view of doctors and does not require any therapy. If the problem has become chronic, doctors diagnose erectile dysfunction. In 80% of cases its causes are organic and in 20% psychogenic. Greater self-exactness in intimate matters can aggravate even a small temporary erectile dysfunction. Erectile dysfunction shares common risk factors with heart disease. Lack of exercise, being overweight, smoking, and high blood cholesterol all lead to high blood pressure, impaired fat metabolism, or body sugar levels. Therefore, chronic erectile dysfunction can signal us a possible cardiovascular disease, diabetes, prostatitis or other serious illness several years before the first symptoms appear.
How to increase potency
To avoid impotence, quit smoking, do not abuse alcohol, devote at least 30 minutes of physical activity a day, set yourself a goal to normalize blood pressure from 120 to 80 and the level of cholesterol in the blood - 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 start, the better. If, due to your career, you have not had time to lead an active lifestyle, eat healthy food, pay attention to your health, now is the time to radically change your lifestyle.
The basis of sexual longevity is a sufficient amount of sleep, minimal stress, proper nutrition, physical activity and regular sex life.
It is important to see your doctor as soon as possible regarding your sexual problems. The examination is completely painless and will help to find out whether erectile dysfunction has physiological or psychological reasons. And also, if necessary, choose an effective treatment.
If you have grown a beer belly and you are short of breath, then in order to solve the erection problems, you must first cope with excess weight. Regular exercise offers additional bonuses: in addition to health, also 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 found that marathon runners have 30% more sexual stamina than other men. Do you have joint pain and running is not for you? It doesn't matter: cycling, intense walking at a brisk pace, 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 for health reasons it is impossible to play sports, do regular exercises to strengthen the 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 the genitals, increase the sensitivity of the 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:
Exercise the muscle that controls the urethra. . . You will feel it when you stop the flow of urine while urinating - this is the sphincter (ring muscle) of the urethra. Do you doubt you have tightened the right muscle? Control 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, abdominals, or inner thighs, are relaxed. So, training the muscle we need is to stop urinating: we contract the muscle, the flow of urine is interrupted, we relax, the flow of urine resumes and so on several times.
Alternative technique: empty the bladder. Relax your stomach, hips and hips. With an effort of will, alternately contract and relax the muscles used to urinate. First, tense your muscles for 2-3 seconds, then relax them. Repeat 10 times in the morning, afternoon and evening. Increase your muscle contraction interval to 10 seconds.
Train the muscles that control the sphincter of the anus. . . Contract the sphincter muscles, also known as the round muscles of the anus. The best way to train these muscles is to imagine holding back the urge to cleanse the intestines. 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 initially 10 times three times a day, making sure your stomach and buttocks don't move. Gradually increase the number of contractions up to 40 times three times a day.
This exercise is comfortable because you can do it anywhere and anytime - at home, in the office, in transport - whether standing or 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 twentieth century by urologist Arnold Kegel for patients who complained of urinary incontinence. After a course of exercises, patients noticed that they had increased sensitivity in the genital area and felt stronger orgasms. So the exercises were performed by men and confirmed their positive effect on improving erection and preventing premature ejaculation.
Nutrition to increase male strength.
Nutritionists say 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: the blood supply to the organs of the groin 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 high blood cholesterol levels. Hence the risk of heart and vascular diseases, hypertension, overweight. All of this in combination can have a negative impact on a man's sex life.
Diet for potency
Stop eating foods that are high in salt and fat. Choose foods that counteract oxidative stress in the body and neutralize free radicals. First of all, these are whole grains and dairy products, from fruits: apples, grapes, dates, kiwis, figs, cherries, even vegetables and legumes.
Add olive, sesame and, most importantly, pumpkin oil to salads and other dishes, known for its unique properties for the prevention of prostatitis. You need to consume two tablespoons of this oil per day. Whole pumpkin seeds also have a positive effect on the prostate - 4 tablespoons per day.
Relationship Psychology
Older men who have a younger partner or mistress should experiment more often in bed, they are less likely to be bored in relationships. Rather, they are afraid of quickly using their entire arsenal of skills and not satisfying their partner. The psychological pressure of such thoughts can lead to the fact that what men are afraid of will happen: there will be no erection at the right time. And as a result of a man ending on his own, the onset of erectile dysfunction is a matter of time.
Another problem in sexual relations is boredom and monotony. This is more true 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 do not hesitate to talk 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 multiple women or with a stranger while masturbating? This is fine. According to research by German scientists, one of the most popular male fantasies is threesomes, in second place is making love on 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. Most fantasies remain fantasies. But they are the key to your body's needs. They embody your hidden desires, they indicate feelings for your partner, how creative and capable of experimentation you are, even in this area. Experts say fantasies are an easy way to make your life richer and more colorful and to reduce the need for physical betrayal. To do this, you just need to share your fantasies with your partner and, perhaps, accomplish something. Do not be afraid to use erotic movies or videos, various sex shop products, role-playing games. To experiment. This will help keep you happy in your sex life for years to come and achieve sexual longevity.
The first bell
Erectile dysfunction should be the first bell for a man that not everything is 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 drugs 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.
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 do 5 minutes of warming up and stretching (even 5 minutes).
Exercise 1. . . Raise the pelvis: lie on the floor on your back, lower your arms along the body, legs bent at the knees. Leaning on one leg, straighten the other leg and at the same time raise the pelvis. The upper back remains on the floor. With the leg raised, make slow movements up and down. Then switch legs. During the exercise the pelvis remains raised, do not lower it to the ground.
Exercise 2. . . Scissors - lie on your stomach, rest your head on your bent arms. Straining the muscles of the back and buttocks, lift your legs. Make a scissor motion with your feet.
Exercise n. 3. . . Abs: Lie on your back, hands behind your head, elbows apart. Bend your knees at right angles. Slowly raise your head and upper body to your knees. Slowly return to the starting position and repeat the exercise. The lower back does not rise, it remains pressed to the floor. Do the exercise slowly, without jerking, using your abdominal muscles.
Exercise 4. . . "Twisting": Lie on your back with your legs bent at your knees. Put one leg behind the knee of the other. Hands behind your head, elbows apart. Slowly raise your head, elbow and torso, pull towards 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. Do not lift your spine off the ground during this exercise. Contract your pelvic floor muscles and abs.
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 buttocks and move your pelvis back. Return your pelvis to its original position and repeat the exercise.