Increase in potency- a topic that interests many men in adulthood. 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 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. Changing your lifestyle and taking care of your health can increase your potency - everything is in your hands.
If you want to be as hard in bed as you were when you were young, then sit up in front of the TV with beer in hand and wait for your wife to cook a delicious meal.
Peter is 56 years old but looks 10 years younger. Since school he has been involved in sports, and even though the joints are no longer the same as before, he does not stop leading an active lifestyle. He replaced tennis with swimming and an exercise bike, and when he did not have time to get to the pool because of work, he devoted at least an hour every day to a walk. Peter is sure that when a person wants something, he will find a way to achieve what he wants. For more than 20 years he has been able to maintain weight and fit. Muscle mass has naturally decreased by this age, but for women it is still as attractive as in adolescence. His wife is completely satisfied with the condition of her husband in bed, and if she wanted to, he could "do" it every day.
Alexey is not even looking at his 45 years. Unlike Peter, he looks 10 years older than his real age. Waxed yellow skin, dark circles under the eyes and weight do not increase well. Even the high blood pressure did not stop Alexei from smoking. He works two jobs, eating sandwiches or fast food, leaving virtually no time for sports. Apart from 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, get examined and get treatment to restore his potency. Alexei brushes her off: after all, he avoided doctors all his life, and now talks to a doctor about his intimate problems?
Individual erectile dysfunction is not a problem from the point of view of doctors and does not require therapy. When the problem becomes chronic, doctors diagnose erectile dysfunction. In 80% of cases their causes are organic, in 20% psychogenic. Increased self-accuracy in intimate matters can also aggravate a small temporary erectile dysfunction. Erectile dysfunction shares common risk factors with heart disease. Lack of exercise, obesity, smoking, and high blood cholesterol all lead to high blood pressure, impaired fat metabolism or sugar levels in the body. Therefore, a chronic erectile dysfunction can signal us about a possible cardiovascular disease, diabetes, prostatitis or other serious illness a few years before the first symptoms appear.
How to increase potency
To prevent impotence, stop smoking, do not abuse alcohol, devote at least 30 minutes of physical activity a day, set a goal to normalize blood pressure 120 to 80 and lower cholesterol levels in the blood - 5.
You can start taking care of your health whenever you want - at forty or at fifty. It's never too late to do this, but the sooner you start, the better. If because of your career you did not have time to lead an active lifestyle, eat healthy food, pay attention to your health, now is the time to fundamentally change your lifestyle.
The basis of sexual life is a sufficient amount of sleep, minimum stress, proper nutrition, physical activity and regular sex life.
It is important to consult your doctor as soon as possible about your sexual problems. The examination is completely painless and helps to determine if erectile dysfunction has physiological or psychological reasons. And also, if necessary, choose an effective treatment.
If you have grown a tummy tuck and have shortness of breath, then to solve erection problems, you must first deal with obesity. Regular exercise is an added bonus - 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 massages, the muscles become firm and elastic, which has a positive effect on the libido and potency. As a result, your "endurance" in bed will increase. Scientists have found that marathon runners have 30% higher sexual fitness than other men. Do you have joint pain and running is not for you? It does not matter - cycling, intense brisk walking, Nordic Walking will help you. Of course, it is best to first consult with your doctor about what is safe for you and what is not. If for health reasons it is not possible to exercise, do regular exercises to strengthen the pelvic floor muscles.
Cone exercises
Exercises to train your pelvic floor muscles, known as cone 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 regularly will teach you to control your ejaculation better, improve erections, increase your sexual condition and enhance your orgasm. There are two main techniques with many variations:
Exercise of the muscle that controls the urethra. . . You feel it when you stop the flow of urine while urinating - this is the sphincter (sphincter) of the urethra. Doubtless you have sharpened the right muscle? Control this by moving 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. So, the training of the muscle we need consists of the interruption of the urination - we contract the muscle, the urine flow is interrupted, we relax, the urine flow goes up again, and so on several times.
Alternative technique: Empty the bubbles. Relax your stomach, sides, and hips. With effort of will, alternate contracting and relaxing the muscles used to urinate. First, tense the muscles for 2-3 seconds, then relax them. Repeat 10 times in the morning, afternoon and evening. Increase the interval of muscle contraction and bring it to 10 seconds.
Training of the muscles that control the sphincter of the anus. . . Contracts the muscles of the sphincter, also known as the round muscles of the anus. The best way to train these muscles is to imagine getting the urge back to cleanse your gut. Contract and relax these muscles at intervals of 6-8 seconds. 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 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 practical because you can do it anywhere and at any time - at home, at the office, in transportation - standing or sitting. The result will not appear immediately, but after a few weeks of regular training you will feel an increase in male potency.
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 exercise, patients notice that they have increased sensitivity in the genital area and have stronger orgasms. Then the exercises were done by men and confirmed to have their positive effect on the erection of erection and premature ejaculation.
Nutrition to increase male potency.
Nutritionists say that a healthy diet has a positive effect on potency. But unbalanced food, including fast food, leads to obesity, which then directly affects the prostate: the supply of blood to the organs in the body is not sufficient and the ability to achieve a high-quality erection.
Another factor that threatens male power, experts call the excessive consumption of meat. According to scientists, meat leads to high cholesterol levels in the blood. Hence the risk of heart and vascular diseases, high blood pressure, obesity. All this in combination 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 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, kiwi, figs, cherries, even green vegetables and rabbits.
Adds olive, sesame, and best squash oils in salads and other dishes, which is 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 a day.
Relationship Psychology
Older men who have a younger partner or mistress should experiment more often in bed, they are less likely to get bored in relationships. Rather, they are afraid to quickly use his entire arsenal of skills and not satisfy their partner. The psychological pressure of such thoughts can lead to the fact that what men fear happens - there is no erection at the right moment. And as a result of the fact that a man raises himself, the occurrence of erectile dysfunction is a matter of time.
Another problem in sexual relationships is boredom and monotony. This is more true for couples who have lived together for many years. Is there anything you can do? Of course, the main thing is that both partners want this, and do not hesitate to tell each other.
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 different women or with a stranger while masturbating? This is good. According to research of German scientists, one of the most popular male fantasies is three sex, in the second place is preferred on the street, in the 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, show your feelings for your partner, how creative and capable you are of experimenting, even in this area. Experts say that 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, do something right. Do not be afraid to use erotic movies or videos, various goods from sex shops, role-playing games. Experiment. This will help keep you happy in your sex life for years and gain sexual life.
The first bell
Erectile dysfunction should be the first call 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 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 treatment methods.
Exercises for potency
General recommendations: start doing exercises for potency 2 times a week, 10-15 times each, then try to train every day and increase the number of repetitions. Before doing the exercises, you need to do a 5-minute warm-up and stretch (even 5 minutes).
Exercise 1. . . Lifting the pelvis: lying on the floor on the back, lowering the arms along the body, the legs bent at the knees. Lie on one leg, straighten the other leg and at the same time raise the pelvis. The upper back remains on the floor. With your legs raised, make slow up and down movements. Then change your legs. During the exercise, the pelvis stays upright, not lowering to the floor.
Exercise 2. . . Scissors: Lie on your stomach, rest your head on your arms. Tighten the muscles of your back and buttocks, lifting your legs up. Make a shaving motion with your feet.
Exercise # 3. . . Abs: Lie on your back, hands behind your head, elbows apart. Bend your knees at a right angle. Slowly lower 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 pressed to the floor. Do the exercise slowly, without moving, with 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 raise your head, elbows and torso, pulling towards opposite knees, as hard as you can. Slowly return to the starting position. After doing the exercise several times, change your legs and do the exercise on the other side. Do not lift your spine off the floor when doing this exercise. Tighten your pelvic floor muscles and abs.
Exercise 5."Pelvic Vibration". Stand straight with feet shoulder-width apart. Bend your knees slightly. Tighten the muscles of the buttocks, push the pelvis forward, holding the muscle tension. Then relax your buttocks and return your pelvis back. Return the pelvis to its original position and repeat the exercise.