More power– a topic of interest to many mature men.The average age of men increases and over the years the nervous, vascular and muscular systems on which erection depends atrophy and chronic diseases begin.Contrary to popular belief, disorders related to sexual erection 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 an 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 tough in bed as you were when you were younger, 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 no longer the same as before, he continues to lead an active lifestyle.He has replaced tennis and running with swimming and the exercise bike, and if he doesn't have time to go to the pool due to work, he dedicates at least an hour every day to a walk.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 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 he wanted to, he “could” do it every day.
Alexey also does not look his 45 years.Unlike Peter, he looks 10 years older than his real age.Yellow, waxy skin, dark circles under the eyes and weight gain do not bode well.Even hypertension did not force Alexey to quit smoking.He works two jobs, eats sandwiches or fast food and has practically no time left for sport.If you don't consider skiing with children or swimming in the sea during holidays as a sport.And so, unfortunately, in bed with his wife he "works" less and less... She convinces him to go to the doctor, to be examined and to undergo a treatment to restore potency.Alexey rejects her: after all, he has 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 has become chronic, doctors diagnose erectile dysfunction.In 80% of cases its causes are organic and in 20% psychogenic.Increased demands on oneself in intimate matters can aggravate even mild temporary erectile dysfunction.Erectile dysfunction shares common risk factors with heart disease.Lack of physical exercise, excess weight, smoking, high cholesterol in the blood cause hypertension, alteration of fat metabolism or sugar levels in the body.Therefore, chronic erectile dysfunction can already signal us several years before the appearance of the first symptoms of a possible cardiovascular disease, diabetes, prostatitis or another serious disease.
How to increase potency
To avoid impotence, stop smoking, don't drink alcohol, dedicate at least 30 minutes a day to physical activity, set the goal of normalizing your blood pressure to 120/80 and your blood cholesterol level to 5.
You can start taking care of your health at any time – in your forties or fifties.It's never too late to do it, 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 or pay attention to your health, then it's time to radically change your lifestyle.
The basis of sexual longevity is sufficient sleep, a minimum of stress, proper nutrition, physical activity and a regular sex life.
It is important to consult your doctor about your sexual problems as soon as possible.The test 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've grown a beer belly and are short of breath, to solve erection problems you must first tackle the excess weight.Regular exercise provides additional bonuses: in addition to health, you also get a slim figure, strong muscles, lots of endorphins and high-quality sex.During the movement, the blood supply to the genital organs 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 the sexual stamina of marathon runners is 30% higher than that of other men.Do you have joint pain and running isn't for you?It doesn't matter: cycling, intense and fast walks 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 cannot play sports for health reasons, regularly perform exercises to strengthen your pelvic floor muscles.
Kegel exercises
Pelvic floor exercises, known as Kegel exercises, can be performed alone or in combination with other exercises.They stimulate the prostate and normalize the functioning of the genital organs, increasing the sensitivity of the genitals.Regular exercise will teach you to better maintain ejaculation, improve erection, increase your sexual stamina, and improve orgasm.There are two main techniques with many variations:
Train the muscle that controls the urethra.You will feel it when you interrupt the flow of urine during urination - this is the sphincter (circular muscle) of the urethra.Not sure if you tensed the right muscle?Control it by moving the penis: when the desired muscle contracts, it will move up and down.Other muscles in the body, such as the buttocks, abdominal muscles or inner thighs, are relaxed.So, training the muscle we need consists of stopping urination: we contract the muscle, the flow of urine is stopped, we relax, the flow of urine resumes and so on several times.
Alternative technique: empty your bladder.Relax your stomach, hips and thighs.With willpower, alternately contract and relax the muscles used during urination.First contract the muscles for 2-3 seconds, then relax them.Repeat 10 times in the morning, afternoon and evening.Increase the muscle contraction interval to 10 seconds.
Train the muscles that control the anal sphincter.Contract your sphincter muscles, also known as the round anus muscles.The best way to train these muscles is to imagine yourself resisting the urge to purge.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 first 10 times three times a day, making sure that your 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 perform it anywhere and anytime - 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 1940s by urologist Arnold Kegel for patients complaining of urinary incontinence.After a course of exercises, patients noticed increased sensitivity in the genital area and a stronger orgasm.Then the men did the exercises and confirmed their positive effect on strengthening erections 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 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 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 counteract oxidative processes in the body and neutralize free radicals.First of all, these are whole grains and fermented dairy products, fruits: apples, grapes, dates, kiwi, figs, cherries, as well as green vegetables and legumes.
Add olive, sesame and especially pumpkin oil, known for its unique properties in preventing prostatitis, to salads and other dishes.You need to consume two tablespoons of this oil daily.Whole pumpkin seeds – 4 tablespoons a day – also have a positive effect on the prostate.
Relationship psychology
Older men who have a younger partner or lover should experiment more often in bed and are less likely to experience boredom in relationships.Rather, they are afraid of quickly using the entire arsenal of their abilities and not satisfying their partner.The psychological pressure resulting from such thoughts can lead to what men are afraid of happening: there will be no erection at the right time.And due to the fact that a man is mistaken, the onset of erectile dysfunction is a matter of time.
Another problem in sexual relationships is boredom and monotony.This is especially true for couples who have lived together for many years.Is it possible to do something 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 is the love of experimentation and the ability to share your erotic fantasies.Can you imagine having sex with several women or a stranger while masturbating?This is fine.According to research conducted by German scientists, one of the most popular male fantasies is threesomes, in second place is making love on the street, in third place is in a public place.Then comes bondage, leather and latex, sadomasochism, sex with a stranger.Women also have sexual fantasies, although they are often more romantic than those of men.Most fantasies remain fantasies.But they are key to your body's needs.They embody your hidden desires, indicate your feelings for your partner, how creative and capable of experiments you are, including 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 infidelity.To do this, you just need to share your fantasies with your partner and maybe turn some of them into reality.Don't be afraid to use erotic films or videos, various products from sex shops and role-playing games.Experience.This will help you maintain joy in your sexual life for many years and gain sexual longevity.
The first bell
Erectile dysfunction should be a man's first warning sign that something is wrong 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 drugs for the medicinal 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.
Strength 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 performing the exercises, you need to do a 5-minute (even 5 minute) warm-up and stretching.
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 raise your pelvis.The upper back remains on the floor.Use the raised leg to slowly move up and down.Then change legs.During the exercise, the pelvis remains elevated, do not lower it to the ground.
Exercise 2.Scissors: Lie on your stomach with your head on your bent arms.Tightening the muscles of the back and buttocks, raise your legs.Make a scissor motion with your feet.
Exercise 3.Press: Lying on your back, hands behind your head, elbows to the sides.Bend your knees at a right angle.Slowly lift your head and upper body towards your knees.Slowly return to the starting position and repeat the exercise.The lower back does not lift and remains pressed to the floor.Perform the exercise slowly, without jerks, using your abdominal muscles.
Exercise 4.“Twisting”: lie on your back, bend your knees.Place one leg behind the other knee.Hands behind head, elbows apart at sides.Slowly lift your head, pull your elbow and torso towards the opposite knee, as hard as you can.Slowly return to the starting position.After performing the exercise several times, switch legs and perform the exercise on the other side.When performing the exercise, do not lift the lower part of the spine off the ground.Tighten your pelvic floor and abdominal muscles.
Exercise 5."Pelvic swing".Stand straight with your feet shoulder-width apart.Bend your knees slightly.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.