Increased power– a topic of interest to many mature men.The average age of men increases and the nervous, vascular and muscular system on which erection depends atrophy over the years and chronic diseases begin.Contrary to popular belief, potency disorders 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 unhealthy lifestyle.By changing your lifestyle and taking care of your health, you can increase your power - everything is in your hands.
If you want to be as durable in bed as when you were young, stop sitting in front of the TV with a beer in hand and waiting for your wife to cook a delicious dinner.
Petros is 56 years old, but looks 10 years younger.He has been involved in sports since school and although his joints are not the same as before, he does not stop following an active lifestyle.He replaced tennis and running with swimming and exercise cycling, and if he doesn't have time to go to the pool because of work, he spends at least an hour every day on a walk.Petros is sure that if someone wants something, he will find a way to achieve what he wants.For more than 20 years he has managed to maintain his weight and physical condition.Muscle mass, of course, has decreased by this age, but for women he is still as attractive as in his youth.His wife is perfectly satisfied with her husband's prowess in bed and if she wanted, she "could" do it every day.
Alexey also does not seem to be 45 years old.Unlike Peter, he looks 10 years older than his actual 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 for sports.If you don't think of skiing with children or swimming in the sea during your vacation as a sport.And so, unfortunately, in bed with his wife he "goes out" less and less... She convinces 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 personal problems?
Isolated erectile dysfunction is not a problem from the point of view of doctors and does not require any treatment.If the problem has become chronic, then doctors diagnose erectile dysfunction.In 80% of cases its causes are organic and in 20% psychogenic.Increased demands on yourself in intimate matters can aggravate even a small temporary erectile dysfunction.Erectile dysfunction shares common risk factors with heart disease.Lack of exercise, overweight, smoking, high blood cholesterol result in high blood pressure, reduced fat metabolism or sugar levels in the body.Therefore, chronic erectile dysfunction can already signal to us several years before the appearance of the first symptoms of a possible cardiovascular disease, diabetes, prostatitis or other serious illness.
How to increase power
To avoid impotence, quit smoking, don't drink alcohol, spend at least 30 minutes a day in physical activity, aim to normalize 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 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 take care of your health, then now is the time to radically change your lifestyle.
The basis of sexual longevity is sufficient sleep, minimal stress, proper nutrition, physical activity and a regular sex life.
It is important to consult your doctor about your sexual problems as early as possible.The test is completely painless and will help determine whether erectile dysfunction has physiological or psychological causes.And also, if necessary, choose effective treatment.
If you have grown a beer belly and are short of breath, then to solve erectile problems you must first deal with excess weight.Regular exercise provides additional bonuses - in addition to health, you also have a slim figure, strong muscles, lots of endorphins and high-quality sex.During movement, the blood supply to the genitals 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 discovered that the sexual endurance of marathon runners is 30% higher than that of other men.Do you have joint pain and running is not for you?That's okay - cycling, brisk brisk walks and Nordic walking will do the trick.Of course, it is best to consult your doctor first about what is safe for you and what is not.If you are unable to exercise for health reasons, do regular exercises to strengthen your pelvic floor muscles.
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 function of the genitals, increasing the sensitivity of the genitals.Regular exercise will teach you to retain ejaculation better, 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've stretched the right muscle?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 buttocks, abdominal muscles or inner thighs, are relaxed.So the training of the muscle we need consists of stopping urination - we contract the muscle, the flow of urine stops, we relax, the flow of urine resumes, and so on many times.
Alternative technique: Empty your bladder.Relax the stomach, sides and thighs.By force of will, alternately contract and relax the muscles used during urination.First tighten your muscles for 2-3 seconds and then relax them.Repeat 10 times in the morning, afternoon and evening.Increase the muscle contraction interval and set it to 10 seconds.
Training the muscles that control the anal sphincter.Contraction of the sphincter muscles, also known as the round muscles of the anus.The best way to train these muscles is to imagine that you are 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 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 perform it anywhere and at any time - 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 40s of the twentieth century by the urologist Arnold Kegel for patients who complained of urinary incontinence.After a series of exercises, patients noticed that they had increased sensitivity in the genital area and felt stronger orgasms.The men then 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 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 too frequent consumption of meat.According to scientists, meat leads to increased blood cholesterol levels.Hence the risk of heart and vascular diseases, high blood pressure and excess weight.All of these 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 neutralize oxidative processes in the body and neutralize free radicals.First of all, these are whole grains and fermented dairy products, fruits - apples, grapes, dates, kiwis, 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 their entire arsenal of capabilities and not satisfy their partner.The psychological pressure from such thoughts can lead to 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 be screwed, the appearance of erectile dysfunction is a matter of time.
Another problem in sexual relationships is boredom and monotony.This is more 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 tell each other.
One of the secrets of sexual longevity is a love of experimentation and the ability to share your erotic fantasies.Can you imagine having sex with multiple women or a stranger while masturbating?That's fine.According to research by German scientists, one of the most popular male fantasies is the threesome, in second place is making love on the street, in third place in a public place.Next comes bondage, leather and latex, sadomasochism, sex with a stranger.Women also have sexual fantasies, although they are often more romantic than men.Most fantasies remain fantasies.But it is 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, even in this area.Experts say that 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 them come true.Don't 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 gain sexual longevity.
The first bell
Erectile dysfunction should be the first warning sign for a man that something is wrong with his health.Early diagnosis and prescribed treatment can prevent the development of cardiovascular disease, diabetes or endocrine disorders.
A specialist andrologist will determine the causes of erectile dysfunction and prescribe drugs for the pharmaceutical treatment of erectile dysfunction based on sildenafil or other substances, as well as dietary supplements based on herbal substances - ginseng, yohimbine and possibly choose other treatment methods.
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 performing the exercises, you need to warm up and stretch for 5 minutes (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.Leaning on one leg, straighten the other leg and at the same time lift your pelvis.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 elevated, do not lower it to the ground.
Exercise 2.Scissors: Lie on your stomach with your head in your bent arms.Tightening the muscles of your back and buttocks, lift your legs up.Make a scissor motion with your legs.
Exercise 3.Press: Lie on your back, hands behind your head, elbows out to your sides.Bend your knees at a right angle.Slowly raise 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 out to the sides.Slowly lift your head, pull the elbow and torso towards the opposite knee as hard as you can.Slowly return to the starting position.After you have done the exercise several times, switch your leg and do the exercise on the other side.When performing the exercise, do not lift your spine off the ground.Tighten the pelvic floor and abdominal muscles.
Exercise 5."Pelvic swing".Stand straight with your feet shoulder-width apart.Bend your knees slightly.Tighten your gluteal muscles, push your pelvis forward, maintaining muscle tension.Then relax your glutes and move your pelvis back.Return your pelvis to its original position and repeat the exercise.