Increased strength– a topic of interest to many mature men.The average age of men increases, and the nervous, vascular and muscular systems on which erection depends atrophy over the years and chronic diseases begin.Contrary to popular belief, erectile dysfunction is 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 primarily caused by stress and 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 robust in bed as you were when you were young, don't sit in front of the TV with a beer in hand and wait 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 although his 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 go to the pool because of work, he sets aside at least an hour every day for a walk.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 managed to maintain weight and fitness.Of course, the muscle mass has decreased at this age, but for women he is still as attractive as in his youth.His wife is completely satisfied with her husband's stamina in bed and if she wanted, 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.Waxy yellow skin, dark circles under the eyes and increasing weight do not bode well.Even high blood pressure did not force Alexey to quit smoking.He works two jobs, eats sandwiches or fast food and has virtually no time left for sports.If you do not consider skiing with children or swimming in the sea during the holiday as a sport.And then, unfortunately, in bed with his wife it "succeeds" less and less... She persuades him to go to the doctor, be examined and undergo treatment to restore potency.Alexey brushes her off: after all, he's avoided doctors all his life, and now he's talking to a doctor about his intimate problems?
Simple erectile dysfunction is not a problem from the doctor's 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 relationships can worsen even less temporary erectile dysfunction.Erectile dysfunction shares common risk factors with heart disease.Lack of exercise, obesity, smoking, high blood cholesterol results in high blood pressure, reduced 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 illness.
How to increase potency
To avoid impotence, stop smoking, do not drink alcohol, spend at least 30 minutes a day on physical activity, set yourself a goal to normalize your blood pressure to 120/80 and your blood cholesterol number to 5.
You can start taking care of your health at any time - like forty or fifty years old.It's never too late to do this, but the sooner you start, the better.If, because of your career, you have not had time to lead an active lifestyle, eat healthy food or pay attention to your health, then now is the time to fundamentally change your lifestyle.
The basis for sexual longevity is sufficient sleep, a minimum of stress, proper nutrition, physical activity and regular sex life.
It is important to consult your doctor about your sexual problems as early as possible.The examination is completely painless and will help determine whether erectile dysfunction has physiological or psychological causes.And also, if necessary, choose effective treatment.
If you've got a beer belly and are short of breath, then to solve erectile problems you must first deal with excess weight.Regular exercise gives extra bonuses - in addition to health, you also get a slim figure, strong muscles, a lot of endorphins and high-quality sex.Movement improves the blood supply to the genitals, 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.Researchers have found that the sexual stamina of marathon runners is 30% higher than that of other men.Do you have joint pain and running is not for you?It doesn't matter - cycling, intense brisk walking and Nordic walking will help you.Of course, it is better to first consult with your doctor about what is safe for you and what is not.If you cannot play sports for health reasons, do exercises regularly 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 function of the genitals, increasing the sensitivity of the genitals.Regular exercise will teach you to better maintain ejaculation, improve erections, increase your sexual stamina and improve orgasm.There are two main techniques with many variations:
Training the muscle that controls the urethra.You will feel it when you stop the flow of urine during urination - this is the sphincter (circular muscle) in the urethra.Not sure if you've tensed 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 buttocks, abs 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 thighs.By will, alternately contract and relax the muscles used during urination.First, tense your muscles for 2-3 seconds, then relax.Repeat 10 times morning, afternoon and evening.Increase the muscle contraction interval and bring it to 10 seconds.
Training the muscles that control the anal sphincter.Contract the sphincters, also known as the round muscles of the anus.The best way to train these muscles is to imagine resisting the urge to purge.Contract and relax these muscles in 6-8 second intervals.The muscles of the stomach, legs and buttocks remain relaxed and do not move.First, repeat this exercise 10 times three times a day, making sure that the stomach and buttocks do not move.Gradually increase the number of contractions 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 notice 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 course of exercises, the patients noticed that they had increased sensitivity in the genital area and felt stronger orgasms.Then men performed 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 strength.But unbalanced food, including fast food, leads to obesity, which in turn affects the prostate directly: 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 the frequent consumption of meat.According to scientists, meat leads to elevated cholesterol levels in the blood.Hence the risk of cardiovascular disease, high blood pressure and obesity.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 grain products and fermented milk products, fruits - apples, grapes, dates, kiwi, figs, cherries, as well as green vegetables and legumes.
Add olive, sesame and best of all pumpkin oil, known for its unique prostatitis prevention properties, to salads and other dishes.You should consume two tablespoons of this oil per day.Whole pumpkin seeds – 4 tablespoons a day – also have a positive effect on the prostate.
Psychology of relationships
Older men who have a younger partner or lover should experiment more often in bed and are less likely to experience relationship boredom.Rather, they are afraid to quickly use the entire arsenal of their abilities and not satisfy their partner.Psychological pressure from such thoughts can lead to what men are afraid of happening - there will be no erection at the right time.And as a result of the fact that a man wants to screw up, the occurrence of erectile dysfunction is a matter of time.
Another problem in sexual relationships is boredom and monotony.This applies more to couples who have lived together for many years.Is it possible to do something about this?The most important thing, of course, is that both partners want it and do not hesitate to tell each other 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 multiple women or with a stranger while masturbating?That's fine.According to research by German scientists, one of the most popular male fantasies is a triangle, in second place is making love on the street, in third place is in a public place.Then follows bondage, leather and latex, sadomasochism, sex with a stranger.Women also have sexual fantasies, although they are often more romantic than men's.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 experimentation you are, including in this area.Experts say that fantasies are a simple way to make your life richer and more colorful, and to reduce the need for physical infidelity.To do this, just share your fantasies with your partner and maybe make some come true.Do not be afraid to use erotic films or videos, various products from sex shops and role-playing games.Experiment.This will help you maintain joy in your sex life for many years and achieve sexual longevity.
The first bell
Erectile dysfunction should be the first warning sign for a man that something is not right with his health.Timely diagnosis and prescribed treatment can prevent the development of cardiovascular diseases, diabetes or endocrine disorders.
An andrologist specialist will determine the causes of erectile dysfunction and prescribe medication for the medical treatment of erectile dysfunction based on sildenafil or other drugs, as well as dietary supplements based on herbal substances - ginseng, yohimbine, and possibly choose other treatment methods.
Exercises for potency
General recommendations: start by doing strength 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, do a 5-minute warm-up and stretch (also 5 minutes).
Exercise 1.Pelvic lift: lie on the floor on your back, lower your arms along your body, legs bent at the knees.Lean on one leg, straighten the other leg and lift the pelvis at the same time.The upper back remains on the floor.Use your lifted leg to slowly move up and down.Then switch your leg.During the exercise, the pelvis remains raised, do not lower it to the ground.
Exercise 2.Scissors: Lie on your stomach with your head on your bent arms.Tighten the muscles in your back and buttocks, lift your legs up.Make a scissor motion with your feet.
Exercise 3.Press: Lie on your back, hands behind your head, elbows out 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 rise and remains pressed against the floor.Perform the exercise slowly, without jerking, using your abdominal muscles.
Exercise 4."Twisting": Lie on your back, bend your knees.Place one leg behind the other knee.Hands behind your head, elbows spread to the sides.Slowly raise your head, pulling your elbow and torso toward the opposite knee as hard as you can.Slowly return to the starting position.When you have done the exercise several times, switch legs and do the exercise on the other side.When performing the exercise, do not lift your lower back 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.Tighten your glutes, push your pelvis forward, and maintain muscle tension.Then relax the buttocks and move the pelvis back.Return the pelvis to its original position and repeat the exercise.