Increase potency- a topic of interest to many adult men. The average age of men increases, and the nervous system, blood vessels and muscles, on which erections depend, atrophy over the years, and chronic diseases begin. Contrary to popular belief, potency disorders are not caused by aging, but by accompanying diseases. Most worrying is the fact that erectile dysfunction also occurs in young men. This is mainly due to stress and an unhealthy lifestyle. Changing your lifestyle and taking care of your health, you can increase your potential - it's all in your hands.
If you want to be strong in bed like you did when you were younger, 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 looks 10 years younger. Since school, he has been involved in sports, and although his joints are no longer the same as before, he has not stopped leading an active lifestyle. She replaces tennis and running with swimming and an exercise bike, and if, because of work, she doesn't have time to go to the pool, she devotes at least an hour each day to walks. Peter believes that if a person wants something, he will find a way to achieve what he wants. For more than 20 years, she has been able to maintain her weight and fitness. Muscle mass, of course, has decreased at this age, but for women it is still as attractive as it was in youth. His wife is completely satisfied with her husband's stamina in bed, and if she wants, she "can" and every day.
Alexey also does not look at the age of 45. Unlike Peter, he looks 10 years older than his actual age. Waxy yellow skin, dark circles under the eyes and weight gain are not good signs. Even high blood pressure did not stop Alexei from smoking. He does two jobs, eats sandwiches or fast food, has practically no time left for exercise. Except for sports, skiing with the kids or swimming in the ocean while on vacation. And now, unfortunately, in bed with his wife "turns out" less and less . . . He persuaded her to go to the doctor, be examined and undergo treatment to restore potency. Alexei brushed it off: after all, he avoided doctors all his life, and now talks to doctors about his intimate problems?
Single erectile dysfunction is not a problem from a doctor's point of view and does not require any therapy. If the problem has become chronic, then the doctor diagnoses erectile dysfunction. In 80% of cases, the cause is organic, and in 20% psychogenic. Increased self-exactingness in intimate matters can worsen even minor erectile dysfunction. Erectile dysfunction has the same risk factors as 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, chronic erectile dysfunction can signal us about possible cardiovascular disease, diabetes, prostatitis, or other serious illness years before the first symptoms appear.
How to increase potency
To avoid impotence, quit smoking, not abuse alcohol, devote at least 30 minutes of physical activity a day, set goals to normalize blood pressure from 120 to 80 and blood cholesterol levels - 5.
You can start taking care of your health whenever you want - 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 don't have time to live an active lifestyle, eat healthy food, pay attention to your health, now is the time to make a fundamental change in your lifestyle.
The basis of sexual longevity is a sufficient amount of sleep, minimum stress, proper nutrition, physical activity and a regular sex life.
It is important to consult your doctor as soon as possible about your sexual concerns. This examination is completely painless and will help to determine whether the erectile dysfunction has a physiological or psychological reason. And also, if necessary, choose an effective treatment.
If your stomach is distended and short of breath, then to overcome erection problems, you must overcome excess weight first. Regular exercise provides an added bonus - besides health, it's also a slim figure, strong muscles, lots of endorphins and high-quality sex. When moving, the blood supply to the genitals increases, the prostate is massaged, the muscles become tight and elastic, which has a positive effect on libido and potency. As a result, your "endurance" 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? No problem - cycling, intense brisk walking, Nordic walking will help you. Of course, it is better to consult with your doctor first about what is safe for you and which is not. If for health reasons it is not possible to exercise, do exercise 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. They stimulate the prostate and normalize the functioning of the genitals, increase the sensitivity of the genitals. Exercising regularly will teach you to better control ejaculation, improve erections, increase sexual stamina and intensify your orgasms. There are two main techniques with many variations:
Exercise the muscles that control the urethra. . . You will feel it when you stop the flow of urine during urination - this is the urethral sphincter (ring muscle). Doubt you've tightened the right muscles? Check this with the movement of the penis - when the desired muscle contracts, it will move up and down. Other muscles in the body, such as the glutes, abs, or inner thighs, relax. So, exercising the muscles we need consists of stopping urination - we contract the muscles, urine flow is interrupted, we relax, urine flow continues, and so on several times.
Alternative technique: emptying the bladder. Relax your stomach, sides, and hips. With an effort of will, alternately contract and relax the muscles used for urination. First, tighten the muscles for 2-3 seconds, then relax. Repeat 10 times in the morning, afternoon and evening. Increase the interval of muscle contraction and bring it to 10 seconds.
Exercise the muscles that control the anal sphincter. . . Contract the sphincter muscles, also known as the round muscles of the anus. The best way to work these muscles is to imagine resisting the urge to cleanse your intestines. Contract and relax these muscles at 6-8 second intervals. The muscles of the abdomen, legs and buttocks remain relaxed and immobile. Repeat this exercise initially 10 times three times a day, making sure that the stomach and buttocks do not move. Gradually increase the number of contractions to 40 three times a day.
This exercise is convenient because you can do it anywhere and anytime - at home, in the office, on transport - either standing or sitting. The results won't be seen right away, but after a few weeks of regular practice, you'll notice an increase in male strength.
These exercises were invented in the 40s of the twentieth century by the urologist Arnold Kegel for patients complaining of urinary incontinence. After the exercise, patients noted that they experienced increased sensitivity in the genital area and felt stronger orgasms. Then the exercise was carried out by men and confirmed its positive effect in increasing erection and preventing premature ejaculation.
Nutrition to increase male strength.
Nutritionists say that a healthy diet has a positive effect on potency. But an unbalanced diet, including fast food, causes obesity, which in turn directly affects the prostate: the blood supply to the organs in the groin becomes insufficient and the ability to achieve a high-quality erection decreases.
Another factor that threatens male strength, experts call eating too much meat. According to scientists, meat causes high blood cholesterol levels. Hence the risk of heart and blood vessel disease, high blood pressure, being overweight. All of this in combination 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 stress in the body and neutralize free radicals. First of all, these are grains and dairy products, from fruits - apples, grapes, dates, kiwis, figs, cherries, as well as green vegetables and nuts.
Add olive oil, sesame oil and best of all, pumpkin oil to salads and other dishes, which are known for their unique properties for the prevention of prostatitis. 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.
Relationship psychology
Older men who have a younger partner or mistress should experiment more in bed, they are less likely to get bored in relationships. On the other hand, they are afraid to use their full potential quickly and not satisfy their partner. The psychological stress 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 up on his own, the onset of erectile dysfunction is a matter of time.
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? Of course, the main thing is that both partners want this, and do not hesitate 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 with a stranger while masturbating? This is fine. According to research by German scientists, one of the most popular male fantasies is triple sex, in second place is making love on the street, in third place - in public. This was followed by bondage, leather and latex, BDSM, sex with strangers. Women also have sexual fantasies, although they are often more romantic than men. Most fantasy remains fantasy. But they are the key to what your body needs. They embody your hidden desires, show your feelings for your partner, how creative and capable you are in experimenting, including in this area. Experts say that fantasy is an easy way to make your life richer and more colorful, and to reduce the need for physical betrayal. To do this, you just need to share your fantasies with your partner, and, perhaps, make something come true. Don't be afraid to use erotic movies or videos, various items from sex shops, role-playing games. Test. This will help you to stay happy in your sex life for years to come and gain sexual longevity.
First bell
Erectile dysfunction should be the first bell for a man that not everything is according to his health. Timely diagnosis and prescribed treatment can prevent the development of cardiovascular disease, diabetes or endocrine disorders.
An andrologist will determine the cause of erectile dysfunction and prescribe drugs for the treatment of erectile dysfunction based on sildenafil or other substances, as well as dietary supplements based on plant substances - ginseng, yohimbine and possibly other methods of treatment.
Exercise for potential
General recommendations: start doing exercises for potency 2 times a week, 10-15 times each, then try to train every day and increase the number of repetitions. Before doing the exercise, you should warm up and stretch for 5 minutes (also 5 minutes).
Exercise 1. . . Lifting the pelvis: lying on your back on the floor, lower your arms along the body, legs bent at the knees. Lean on one leg, straighten the other leg and at the same time raise the pelvis. The upper back remains on the floor. With your legs raised, do a slow up and down motion. Then change your leg. During the exercise, the pelvis remains elevated, do not lower it to the ground.
Exercise 2. . . Scissors: Lie on your stomach, resting your head on bent arms. Stretch the muscles of your back and buttocks, lift your legs up. Make a scissor motion 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. Perform the exercise slowly, without jerking, using the 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 leg. Hands behind head, elbows apart. Slowly lift your head, elbows, and chest, pulling toward the opposite knee, as hard as you can. Return slowly to the starting position. After doing the exercise a few times, switch your leg 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."hip swing". Stand straight with your feet shoulder-width apart. Bend your knees slightly. Tighten the muscles of the buttocks, pushing the pelvis forward, maintaining muscle tension. Then relax your buttocks and move your pelvis back. Return the pelvis to its original position and repeat the exercise.