Higher 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, atrophy with age and chronic diseases begin. Contrary to popular belief, potency disorders are not caused by aging, but by the diseases that accompany it. Especially concerning is the fact that erectile dysfunction also occurs in young men. This is mainly due to stress and unhealthy lifestyles. Changing your lifestyle and taking care of your health, you can increase the 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 a delicious dinner.
Peter is 56 years old, but he looks 10 years younger. Since school he has been dedicated to sports, and although the joints are no longer the same as before, he does not stop leading an active lifestyle. He replaced tennis and running with swimming and an exercise bike, and if he doesn't have time to get to the pool for work reasons, he spends at least an hour a day walking. Peter is sure that if a person wants something, he will find a way to achieve what he wants. For more than 20 years, he has been able to keep his weight off and stay in 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 the resistance of her husband in bed, and if she wanted to, he "could" and every day.
Alexey also doesn't look at 45 years old. Unlike Peter, he seems 10 years older than his actual age. Waxy yellow skin, dark circles under the eyes, and weight gain don't bode well. Even the high blood pressure didn't make Alexei stop smoking. He works two jobs, eats sandwiches or fast food, has practically no time left for sports. Except sports, skiing with 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 examined, and undergo treatment to regain potency. Alexei ignores her: after all, he avoided doctors his entire life, and now he's talking to a doctor about her intimate problems?
Single erectile dysfunction is not a problem from a doctors point of view 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. Increased self-demand in intimate affairs can aggravate even a minor temporary erectile dysfunction. Erectile dysfunction shares common risk factors with heart disease. Lack of exercise, being overweight, smoking, and high blood cholesterol all result in high blood pressure, impaired fat metabolism, or sugar levels in the body. Therefore, a chronic erectile dysfunction can indicate a possible cardiovascular disease, diabetes, prostatitis or another serious disease several years before the first symptoms appear.
How to increase potency
To avoid impotence, stop smoking, do not abuse alcohol, engage in at least 30 minutes of physical activity a day, set a goal to normalize blood pressure from 120 to 80 and blood cholesterol level - 5.
You can start taking care of your health whenever you want, at forty or fifty. It is never too late to do this, but the earlier you start, the better. If your career did not have time to lead an active lifestyle, eat healthy foods, pay attention to your health, now is the time to fundamentally change your lifestyle.
The basis of sexual longevity is a sufficient amount of sleep, minimal stress, proper nutrition, physical activity, and a 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 determine if 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 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 does not matter: cycling, intense and fast walks, Nordic walking will help you. Of course, it is best to check with your doctor first about what is safe for you and what is not. If sports are not possible for health reasons, do regular exercises to strengthen the pelvic floor muscles.
Kegel exercises
Exercises to train the pelvic floor muscles, known as Kegel exercises, can be performed alone or in combination with other exercises. They stimulate the prostate and normalize the functioning of the genitals, increase the sensitivity of the genitals. Doing 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 when urinating - this is the sphincter (ring muscle) of the urethra. Doubt you have tensed the correct 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 buttocks, abdominals, or inner thighs, are relaxed. So, training the muscle we need consists of interrupting 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, tense the muscles for 2-3 seconds and then relax them. Repeat 10 times in the morning, afternoon and evening. Increase the interval of muscle contraction and take it to 10 seconds.
Training 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 clean your intestines. Contract and relax these muscles in 6-8 second intervals. The muscles of the abdomen, legs and buttocks remain relaxed and do not move. Repeat this exercise the first 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 at any time: at home, in the office, on the go, 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 1940s by urologist Arnold Kegel for patients complaining of urinary incontinence. After a course of exercise, the patients noted that they had greater sensitivity in the genital area and felt stronger orgasms. Then the exercises were performed by men and confirmed their positive effect to improve erection and prevent 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 groin organs becomes insufficient, and the ability to achieve a high-quality erection decreases.
Another factor that threatens male strength, experts call the too frequent consumption of meat. According to scientists, meat leads to high blood cholesterol levels. Hence the risk of heart and vascular diseases, high blood pressure, excess weight. All of this in combination can have a negative impact on a man's sex life.
Diet to boost
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, it is about whole grains and dairy products, about fruits: apples, grapes, dates, kiwis, figs, cherries, also vegetables and legumes.
Add olive oil, sesame, and best of all, pumpkin oil to salads and other dishes, which is known for its unique prostatitis prevention properties. 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.
Psychology of relationships
Older men who have a younger partner or lover should experiment more often in bed, they are less likely to get bored in relationships. Rather, they are afraid of quickly using their entire arsenal of abilities and not satisfying 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, the onset of erectile dysfunction is a matter of time.
Another problem in sexual relationships is boredom and monotony. This is most 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 this, and do not hesitate to tell them.
One of the secrets of sexual longevity lies in the love of experimentation and the ability to share your erotic fantasies. Can you imagine having sex with several women or with a stranger while you masturbate? This is good. According to research by German scientists, one of the most popular male fantasies is threesome sex, secondly, making love on the street, thirdly, 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 are still 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 to experiment, 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 only need to share your fantasies with your partner and, perhaps, make something come true. Do not be afraid to use erotic movies or videos, various sex shop products, role playing games. To experience. This will help you stay happy in your sex life for years to come and gain 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 diagnoses and prescribed treatment can prevent the development of cardiovascular diseases, diabetes, or endocrine disorders.
An andrologist will determine the causes of erectile dysfunction and prescribe drugs for the pharmacological 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.
Power exercises
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 doing the exercises, you should 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 the body, legs bent at the knees. Supporting yourself on one leg, straighten the other leg and at the same time raise your pelvis. The upper part of the back remains on the ground. With your leg raised, make slow movements up and down. Then switch legs. During the exercise, the pelvis remains raised, do not lower it to the floor.
Exercise 2. . . Scissors: Lie on your stomach, rest your head on your bent arms. Stretching your back and glute muscles, lift your legs. Do a scissor motion with your feet.
Exercise 3. . . Sit-ups: Lie on your back, with your hands behind your head and your 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, it remains flat to the groundDo 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 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 while doing this exercise. Tighten your pelvic floor and abdominal muscles.
Exercise 5."Pelvic rocking". Stand up straight with your feet shoulder-width apart. Slightly bend your knees. Squeeze your gluteal muscles, push your pelvis forward, maintaining muscle tension. Then relax your glutes and roll your pelvis back. Return the pelvis to its original position and repeat the exercise.