increased power- a topic that many mature men are interested in. The average age of men increases and the nervous, vascular and muscle systems on which erection depends, atrophy and chronic diseases begin over the years. Contrary to popular belief, potency disorders are not caused by aging, but by accompanying diseases. Of particular concern is that erectile dysfunction also occurs in young men. The main reason for this is stress and unhealthy lifestyles. You can increase strength by changing your lifestyle and taking care of your health - everything is in your hands.
If you want to be as bold in bed as you were when you were a teenager, stop sitting in front of the TV with a beer in hand and waiting for your wife to cook a delicious dinner.
Peter is 56 years old but looks 10 years younger. He has been involved in sports since school and does not cease to lead an active lifestyle, although the joints are no longer the same as before. He has replaced tennis and running with swimming and the exercise bike, and if he doesn't have time to go to the pool because of work, he dedicates at least one hour each day to walking. Peter is sure that if a person wants something, he will find a way to get what he wants. She has been able to maintain her weight and fitness for more than 20 years. Muscle mass, of course, has decreased at this age, but for women it is still as attractive as in youth. The wife is completely satisfied with her husband's stamina in bed and, if he wants, can "do" every day.
Alexey also does not look 45 years old. Unlike Peter, he looks 10 years older than his real age. Wax-yellow skin, dark circles under the eyes, and increased weight do not bode well. Even high blood pressure did not stop Alexei from smoking. Working two jobs, eating sandwiches or fast food, there's almost no time left for sports. Except for sports, skiing with the kids, or swimming in the sea while on vacation. And now, unfortunately, he is "dating" less and less in bed with his wife . . . He persuades her to go to the doctor, get examined, and undergo treatment to regain strength. Alexei dismissed him: After all, he avoided doctors all his life and is now talking to a doctor about his private problems?
Single erectile dysfunction is not a problem for doctors and does not require any treatment. If the problem has become chronic, doctors diagnose erectile dysfunction. The causes are organic in 80% of cases and psychogenic in 20%. Increased self-compulsion in intimate matters can aggravate even a minor temporary erectile dysfunction. Erectile dysfunction shares common risk factors with heart disease. Lack of exercise results in being overweight, smoking and high blood cholesterol, 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 several years before the first symptoms appear.
How to increase potency
To prevent impotence, quit smoking, do not abuse alcohol, set aside at least 30 minutes of physical activity a day, set yourself a goal to normalize blood pressure from 120 to 80 and blood cholesterol level - 5.
You can start taking care of your health at any time - at the age of forty or fifty. It's never too late to do this, but the sooner you start, the better. If because of your career you do not have time to lead an active lifestyle, eat healthy, take care of 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 regular sex life.
It is important to consult your doctor as soon as possible about your sexual problems. The examination is completely painless and will help to understand whether erectile dysfunction has physiological or psychological causes. Also, if necessary, choose an effective treatment.
If your beer belly has grown and you are short of breath, you must first deal with excess weight to solve erection problems. Regular exercise gives additional bonuses - in addition to health, as well as a slim figure, strong muscles, a lot of endorphins and high-quality sex. When moving, the blood flow to the genitals improves, the prostate is massaged, the muscles become tight 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 does not matter - cycling, brisk walks, Nordic walking will help you. Of course, it is better to consult your doctor first about what is safe for you and what is not. If it is not possible to do sports for health reasons, do exercises regularly to strengthen the pelvic floor muscles.
Kegel exercises
Exercises to work your pelvic floor muscles, known as Kegel exercises, can be done alone or in combination with other exercises. It stimulates the prostate and normalizes the functioning of the genitals, increases 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:
Working 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 that you are tightening the right muscle? Control this with the movement of the penis - it will move up and down when the desired muscle contracts. Other muscles in the body relax, such as the hips, abs, or inner thighs. So, training the muscle we need consists in stopping urination - we tense the muscle, the urine flow is interrupted, we relax, the urine flow continues, etc.
Alternative technique: empty the bladder. Relax your stomach, sides and hips. With an effort of will, alternately tense and relax the muscles used to urinate. First tense the muscles for 2-3 seconds, then relax. Repeat 10 times in the morning, noon and evening. Increase the muscle contraction interval and bring 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 clear your bowels. Contract and relax these muscles at intervals of 6-8 seconds. Abdominal, leg and hip muscles remain relaxed and do not move. Repeat this exercise for the first 10 times three times a day, making sure that the stomach and hips 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 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 by urologist Arnold Kegel in the 40s of the twentieth century for patients suffering from urinary incontinence. After a cycle of exercise, patients noted that their sensitivity in the genital area increased and they felt stronger orgasm. Later, the exercises were performed by men, confirming their positive effect on increasing erection and preventing 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 directly affects the prostate: the blood supply to the organs in the groin is insufficient and the ability to achieve a high-quality erection is reduced.
Another factor that threatens the power of men is called too frequent meat consumption by experts. According to scientists, meat leads to high blood cholesterol levels. Therefore, the risk of cardiovascular diseases, high blood pressure, overweight. All this together can have a negative impact on a man's sex life.
diet for strength
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, kiwis, figs, cherries, as well as green vegetables and legumes.
Add olive, sesame and, above all, pumpkin oil to salads and other dishes known for their unique properties for the prevention of prostatitis. You should consume two tablespoons of this oil daily. Whole pumpkin seeds also have a positive effect on the prostate - 4 tablespoons per day.
relationship psychology
Older men with a younger partner or mistress should experiment more often in bed, they are less bored in relationships. Instead, they are afraid to quickly use their entire arsenal of abilities and satisfy their partners. The psychological pressure from 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 wrap himself up, it is only a matter of time before erectile dysfunction occurs.
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 this and are not afraid to tell each other 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 several women or a stranger while masturbating? This is nice. According to the research of German scientists, one of the most popular male fantasies is threesome, in the second place is making love on the street, in the third place - in a public place. This is followed by bondage, leather and latex, BDSM, sex with a stranger. Women also have sexual fantasies, but they are usually 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 experimenting you are, including in this area. Experts say that 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 make something happen. Do not be afraid to use erotic films or videos, various products from sex shops, role-playing games. Experiment. This will help you stay happy and gain sexual longevity for many years in your sex life.
first bell
Erectile dysfunction should be the first bell for a man that all is not well with his health. Timely diagnosis and prescribed treatment can prevent the development of cardiovascular diseases, diabetes or endocrine disorders.
An andrologist will identify 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 herbal substances - ginseng, yohimbine and possibly other methods of treatment.
exercises for strength
General recommendations: Start doing potency exercises 10-15 times each, 2 times a week, then try to train every day and increase the number of repetitions. Before doing the exercises, you should do a 5 minute warm-up and stretch (plus 5 minutes).
1. Exercise. . . Pelvis lift: lie on your back, lower your arms along your body, legs bent at the knees. Leaning on one leg, straighten the other leg while simultaneously raising the pelvis. The upper back stays on the ground. Make slow up and down movements with your raised leg. Then switch legs. The pelvis remains elevated during the exercise, do not lower it to the floor.
Exercise 2. . . Scissors: Lie on your stomach, rest your head on bent arms. Lift your legs up by tensing your back and hip muscles. Make scissor motions with your feet.
Exercise #3. . . Abs: 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, it remains pressed to the floor. Do the exercise slowly, without jerking, using your abdominal muscles.
Exercise 4. . . "Twist": 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 lift your head, elbow and torso, pulling towards your opposite knee as hard as possible. Slowly return to the starting position. After doing the exercise a few times, switch legs and do the exercise for the other side. Do not lift your spine off the ground while doing this exercise. Tighten your pelvic floor muscles and abdominal muscles.
Exercise 5."Pelvic swing". Stand straight with your feet shoulder-width apart. Bend your knees slightly. Tighten the hip muscles, pushing the pelvis forward while maintaining muscle tension. Then relax your hips and move your pelvis back. Return the pelvis to its original position and repeat the exercise.