increased effect– a topic that interests many mature men.The average age in men increases and the nervous, vascular and muscular systems on which erection depends deteriorate over the years and chronic diseases begin.Contrary to popular belief, erectile dysfunction is not caused by aging, but by diseases that accompany it.Of particular concern is the fact that erectile dysfunction also occurs in young men.The main reason for this is stress and unhealthy lifestyle.You can increase your potential by changing your lifestyle and taking care of your health - 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 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 stop leading an active lifestyle, even though his joints are no longer the same.He replaces tennis and running with swimming and exercise cycling, and if he doesn't have time to go to the pool due to work, he spares at least one hour for walking every day.Peter is confident that if a person wants something, he will find a way to get what he wants.He has managed to maintain his weight and shape for more than 20 years.At this age, muscle mass has, of course, decreased, but for women he is still as attractive as in his youth.The wife is completely satisfied with her husband's stamina in bed and could "do it" every day if he wanted.
Alexey also does not look 45 years old.Unlike Peter, he looks 10 years older than his real age.Waxy yellow skin, dark circles under the eyes and increased weight are not good signs.Even high blood pressure did not force Alexey to quit smoking.He works two jobs, eats sandwiches or fast food, and has almost no time for exercise.If you do not consider skiing with children or swimming in the sea on holiday as a sport.And unfortunately, everything "works" less and less in bed with his wife... He persuades her to go to the doctor, be examined and receive treatment to restore his potency.Alexey brushes him off: after all, he's avoided doctors all his life, and now he's talking to a doctor about his private problems?
Erectile dysfunction alone does not pose a problem for doctors and does not require any treatment.If the problem has become chronic, doctors diagnose erectile dysfunction.In 80% of cases, the causes are organic, in 20% psychogenic.Increased demands on intimate matters can aggravate even minor temporary erectile dysfunction.Erectile dysfunction shares common risk factors with heart disease.Lack of exercise, excess weight, smoking, high cholesterol in the blood cause high blood pressure, impaired fat metabolism or sugar levels in the body.Therefore, chronic erectile dysfunction can signal us already several years before the first symptoms of a possible cardiovascular disease, diabetes, prostatitis or another serious disease appear.
How to increase potential
To prevent impotence, quit smoking, do not drink alcohol, devote at least 30 minutes a day to physical activity, set yourself a 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, starting from 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 have not had time to lead an active lifestyle, eat healthy or take care of your health, then now is the time to fundamentally change your lifestyle.
The basis of sexual longevity is adequate sleep, minimum stress, proper nutrition, physical activity and regular sexual life.
It is important to discuss your sexual problems with your doctor as early as possible.The examination is completely painless and will help determine whether erectile dysfunction has physiological or psychological causes.Also choose effective treatment if necessary.
If your beer belly has grown and you are experiencing shortness of breath, you first need to deal with excess weight to solve erection problems.Regular exercise provides additional bonuses - in addition to good health, you also get a slim figure, strong muscles, a lot of endorphins and quality sex.When moving, blood flow to the genital organs improves, the prostate is massaged, the muscles harden and become elastic, which has a positive effect on libido and potency.As a result, your “endurance” in bed will increase.Scientists found that marathon runners' sexual stamina is 30% higher than other men.Do you have joint pain and running isn't for you?It doesn't matter;Cycling, intense brisk walks and Nordic walking will help you.Of course, it would be better to consult your doctor first about what is safe for you and what is not.If you cannot exercise due to health reasons, do exercises that will strengthen your pelvic floor muscles regularly.
Kegel exercises
Pelvic floor exercises, known as Kegel exercises, can be done 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 retain ejaculation, improve erections, increase your sexual stamina and enhance 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) of the urethra.Not sure if you're stretching the right muscle?Check this with the movement of the penis;It will move up and down when the desired muscle contracts.Other muscles of the body relax, such as the buttocks, abdominal muscles or inner thighs.That is, 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 begins again and so on several times.
Alternative technique: Empty your bladder.Relax your belly, sides and thighs.The muscles used during urination are alternately contracted and relaxed by willpower.First, tighten your muscles for 2-3 seconds, then relax.Repeat 10 times in the morning, noon and evening.Increase the interval of muscle contraction and bring it to 10 seconds.
Training the muscles that control the anal sphincter.Contract the sphincter muscles, also known as the round muscles of the anus.The best way to exercise these muscles is to imagine resisting the urge to purge.Contract and relax these muscles in 6-8 second intervals.The 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 to 40 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 potency.
These exercises were invented by urologist Arnold Kegel in the 40s of the twentieth century for patients suffering from urinary incontinence.After a series of exercises, patients stated that sensitivity in the genital area increased and they felt stronger orgasms.Men then performed the exercises and confirmed their positive effects on strengthening erections and preventing premature ejaculation.
Nutrition to increase male potency.
Nutritionists say that a healthy diet has a positive effect on potency.But unbalanced nutrition, including fast food, leads to obesity, which directly affects the prostate: blood flow to the organs in the groin area becomes insufficient and the ability to achieve a high-quality erection decreases.
Another factor that threatens men's power is, according to experts, too frequent meat consumption.According to scientists, meat causes the level of cholesterol in the blood to increase.Hence the risk of cardiovascular diseases, high blood pressure and excess weight.All this can negatively affect a man's sexual life.
diet for strength
Stop eating foods high in salt and fat.Choose foods that counter oxidative processes in the body and neutralize free radicals.First of all, these are whole grain and fermented milk products, fruits - apples, grapes, dates, kiwi, figs, cherries, as well as green vegetables and legumes.
Add olive, sesame and pumpkin oil, known for its unique properties in preventing prostatitis, to salads and other dishes.You should consume two tablespoons of this oil a day.Whole pumpkin seeds (4 tablespoons per day) also have a positive effect on the prostate.
Psychology of relationships
Older men who have a younger partner or lover need to experiment in bed more often and are less likely to get bored in relationships.On the contrary, they are afraid to quickly use the entire arsenal of their abilities and satisfy their partner.Psychological pressure from such thoughts can lead to what men fear - there will be no erection at the right time.And it is only a matter of time before erectile dysfunction occurs as a result of the man's self-destruction.
Another problem in sexual relationships is boredom and monotony.This is mostly true for couples who have been living together for many years.Is it possible to do something about this?Of course, the most important thing is that both partners want this and do not hesitate to tell each other about it.
One of the secrets to sexual longevity is the love of experimentation and the ability to share your erotic fantasies.Can you imagine having sex with multiple women or a stranger while masturbating?This is good.According to research by German scientists, one of the most popular male fantasies is threesome sex, in second place is making love on the street, and in third place is sex in a public place.Then follows bondage, leather and latex, sadomaso and sex with a stranger.Women also have sexual fantasies, but they are usually more romantic than men.Most fantasies remain fantasies.But these are key to your body's needs.They embody your secret desires, your feelings for your partner, show how creative and capable of experiments you are, including in this area.Experts say fantasies are a simple way to make your life richer and more colorful and reduce the need for physical infidelity.To do this, you just need to share your fantasies with your partner and maybe make some of them 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 the joy in your sex life for many years and prolong your sexual life.
first bell
Erectile dysfunction should be a man's first warning signal 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 select drugs for medical 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 strength 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 need to do a 5-minute warm-up and stretching (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 at the same time lift your pelvis.The upper back remains on the floor.Use your raised leg to slowly move up and down.Then change your leg.During exercise, the pelvis remains high, do not lower it to the floor.
Exercise 2.Scissors: Lie face down with your head on your bent arms.Lift your legs up by squeezing your back and hip muscles.Make a scissoring 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 to the floor.Do the exercise slowly, without jerking, using your abdominal muscles.
Exercise 4.“Twist”: Lie on your back, bend your knees.Place one leg behind the other knee.Hands behind your head, elbows spread out to the sides.Slowly lift your head, pulling your elbow and torso toward the opposite knee as hard as you can.Slowly return to the starting position.After doing the exercise a few times, switch legs and do the exercise on the other side.Do not lift your lower back spine off the floor while performing the exercise.Tighten your pelvic floor and abdominal muscles.
Exercise 5."Pelvic swing".Stand straight with your feet shoulder-width apart.Bend your knees slightly.Squeeze your hip muscles and push your pelvis forward, maintaining muscle tension.Then relax your hips and move your pelvis back.Return your pelvis to its original position and repeat the exercise.