Increased power- a subject of interest to many middle-aged men. The average age of men is increasing, 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 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 your potency - it's all 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 a beer in hand and wait 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 not the same as before, he continues to lead an active life. He has replaced tennis and running with swimming and an exercise bike, and if because of work he doesn't have time to get to the pool, he devotes at least an hour a day. to a walk. Peter is sure that if a person wants something, they will find a way to achieve what they want. For more than 20 years, he has been able to maintain his weight and his shape. Muscle mass, of course, has decreased at this age, but for women it is still as attractive as it is for young people. His wife is completely satisfied with her husband's endurance in bed, and if she wanted to, he "could" and every day.
Alexey also doesn't look at his 45th birthday. Unlike Peter, he looks 10 years older than his actual age. Waxy yellow skin, dark circles under the eyes, and increased weight are not a good sign. Even high blood pressure did not make Alexei quit smoking. He has two jobs, eats sandwiches or in fast food restaurants, there is hardly any time for sport. Except for sports, skiing with the children or swimming in the sea during the holidays. And now, unfortunately, in bed with his wife "it turns out" less and less. . . She persuades him to go to the doctor, get tested, and undergo treatment to restore his potency. Alexei pushes her away: after all, he's been avoiding doctors all his life, and now talking to a doctor about his intimate problems?
Single erectile dysfunction is not a problem from a doctor's 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-demand in intimate affairs can worsen even a small temporary erectile dysfunction. Erectile dysfunction shares common risk factors with heart disease. Lack of exercise, being overweight, smoking, and high cholesterol all lead to high blood pressure, impaired fat metabolism, or sugar levels in the body. Therefore, chronic erectile dysfunction can alert us to possible cardiovascular disease, diabetes, prostatitis or other serious illness several years before the first symptoms appear.
How to increase potency
To avoid impotence, stop smoking, do not abuse alcohol, devote at least 30 minutes of physical activity per day, set a goal of normalizing blood pressure from 120 to 80 and blood cholesterol level- 5.
You can start taking care of your health anytime you want - at age forty or fifty. It's never too late to do it, but the sooner you start, the better. If, because of your career, you didn't have the time to lead an active lifestyle, to eat healthy, to take care of your health, now is the time for a fundamental change in your lifestyle.
The basis of sexual longevity is a sufficient amount of sleep, minimum stress, good nutrition, physical activity and a regular sex life.
It is important to see your doctor as soon as possible about your sexual problems. The examination is completely painless and will allow to know if the erectile dysfunction has physiological or psychological reasons. And also, if necessary, choose an effective treatment.
If you have a beer belly and shortness of breath, then in order to solve erection problems you need to deal with excess weight first. Regular exercise gives extra bonuses - in addition to health, a slim figure, strong muscles, lots of endorphins, and high quality sex. During movement, 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% higher sexual stamina than other men. Do you have joint pain and running is not for you? It doesn't matter - cycling, intense brisk walks, Nordic walking will help. Of course, it's best to see your doctor first to find out what's safe for you and what isn't. If for health reasons it is impossible to play sports, exercise regularly to strengthen the muscles of the pelvic floor.
Kegel exercises
Exercises to train the pelvic floor muscles, called 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 how 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'll feel it when you stop the flow of urine while urinating - it's the sphincter (ring muscle) of the urethra. Do you doubt that you have stretched 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, abdominals, or inner thighs, are relaxed. So, training the muscle we need is to stop urination - 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, sides and hips. With an effort of will, alternately contract and relax the muscles used to urinate. First, squeeze the muscles for 2-3 seconds, 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 the sphincter muscles, also called the round muscles of the anus. The best way to train these muscles is to imagine holding back the urge to cleanse your bowels. Contract and relax these muscles at 6 to 8 second intervals. The muscles of the stomach, legs and buttocks remain relaxed and do not move. Repeat this exercise at the beginning 10 times three times a day, make sure that the 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 - both standing and seated. 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 workout, patients noted that they had increased sensitivity in the genital area and that they experienced stronger orgasms. Then 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 healthy eating 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 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 causes high cholesterol in the blood. Hence the risks of heart and vascular diseases, high blood pressure, overweight. All of this combined can have a negative impact on a man's sex life.
Diet for power
Stop eating foods high in salt and fat. Choose foods that neutralize oxidative stress in the body and neutralize free radicals. First of all, it is whole grains and dairy products, made from fruits - apples, grapes, dates, kiwis, figs, cherries, as well as green vegetables and legumes.
Add olive, sesame and, most importantly, pumpkin oil to salads and other dishes, which is known for its unique properties for preventing prostatitis. You should 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 in bed more often, they are less likely to be bored in relationships. On the contrary, they are afraid to use up their entire arsenal of abilities quickly and not satisfy 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 due to the fact that a man will end up, the onset of erectile dysfunction is a matter of time.
Another problem in sex is boredom and monotony. This is more true for couples who have lived together for many years. Is there anything you can do about this? Of course, the main thing is that both partners want it, and don't hesitate to talk about it.
One of the secrets of sexual longevity is the love of experimentation and the ability to share your erotic fantasies. Imagine having sex with several women or with a stranger while masturbating? It's good. According to research conducted by German scientists, one of the most popular male fantasies is threesome sex, in the second place love on the street, third - in a public place. Then comes 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, indicate feelings for your partner, how creative and capable you are of experimentation, including in this area. Experts say fantasies are an easy way to make your life richer and more colorful, and reduce the need for physical betrayal. To do this, you just need to share your fantasies with your partner and, maybe, achieve something. Do not be afraid to use erotic movies or videos, various sex shop products, role playing. Experience. It will help you stay happy in your sex life for years to come and gain sexual longevity.
The first bell
Erectile dysfunction should be a man's first bell that everything is wrong 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 drug treatment of erectile dysfunction based on sildenafil or other substances, as well as dietary supplements based on herbal substances - ginseng, yohimbine and possibly otherstreatment methods.
Exercises for power
General recommendations: Start doing power exercises 2 times a week, 10 to 15 times each, then try to work out every day and increase the number of repetitions. Before doing the exercises, you should do a 5-minute warm-up and stretching (also 5 minutes).
Exercise 1. . . Pelvic Raise: Lie on the floor on your back, lower your arms down to your sides, legs bent at the knees. Leaning on one leg, straighten the other leg and at the same time lift the pelvis. The upper back remains on the ground. With your leg lifted, make slow movements up and down. Then change 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 the bent arms. Stretching the muscles in your back and buttocks, lift your legs. Use a scissor motion with your feet.
Exercise # 3. . . Crunches: 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 does not rise, remains flat on the ground. Do the exercise slowly, without jerking, using your abdominal muscles.
Exercise 4. . . "Twisting": Lie on your back with your legs bent at the knees. Place one leg behind the knee of the other. Hands behind head, elbows outstretched. 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 while doing this exercise. Tighten your pelvic floor muscles and abdominals.
Exercise 5."Pelvic balance". Stand up straight with your feet shoulder-width apart. Bend your knees slightly. Tighten the muscles of the buttocks, push the pelvis forward, keeping the muscle tension. Then relax your buttocks and pull your pelvis back. Return the pelvis to its original position and repeat the exercise.