Increased power- a topic that interests many mature men. The average age of men increases and the nervous, vascular and muscular system, on which the erection depends, atrophy over the years and chronic diseases begin. Contrary to popular belief, power 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 lifestyles. By changing your lifestyle and taking care of your health, you can increase your strength - everything is in your hands.
If you want to be as resilient in bed as you were when you were young, stop sitting in front of the TV with a beer in hand and wait for your wife to cook a delicious dinner.
Petros is 56 years old, but he looks 10 years younger. Since school, he has been involved in sports, and although his joints are no longer the same as before, he does not stop leading an active lifestyle. Replace tennis and running with swimming and exercise bikes, and if, due to work, he does not have time to get to the pool, he devotes at least one hour each day for a walk. Peter is sure that if someone wants something, he will find a way to achieve what he wants. For more than 20 years, it is able to maintain its weight and shape. Muscle mass, of course, has decreased at this age, but for women it is still as attractive as in youth. His wife is completely satisfied with her husband's endurance in bed, and if he wanted to, he "could" every day.
Alexey is also not looking at 45 years old. Unlike Peter, he looks 10 years older than his real age. Waxy yellow skin, dark circles under the eyes and increasing weight are not a good relationship. Even high blood pressure did not make Alexei quit smoking. He works in two jobs, eats sandwiches or fast food, there is virtually no time for sports. In addition to sports, skiing with children or swimming in the sea while you are on vacation. And now, unfortunately, in bed with his wife "turns out" less and less. . . persuades him to go to the doctor, be examined and treated to restore strength. Alexei pushes her away: after all, he avoided doctors all his life, and now he talks to a doctor about his familiar problems?
Single erectile dysfunction is not a problem for doctors and does not require any treatment. If the problem has been around for years, then doctors diagnose erectile dysfunction. In 80% of cases, its causes are organic and in 20% psychogenic. Elevated self-esteem in familiar subjects can worsen even a small temporary erectile dysfunction. Erectile dysfunction shares common risk factors for heart disease. Lack of exercise, being overweight, smoking and high blood cholesterol result in high blood pressure, reduced fat metabolism or low blood sugar levels. Therefore, a chronic erectile dysfunction can signal a possible cardiovascular disease, diabetes, prostatitis or other serious illness several years before the first symptoms appear.
How to increase power
To avoid impotence, stop smoking, do not abuse alcohol, devote at least 30 minutes of physical activity a day, set yourself the goal of normalizing blood pressure 120 to 80 and blood cholesterol level - 5.
You can start taking care of your health whenever you want - in your forties or 50s. It is never too late to do that, but the sooner you start, the better. If, due to your career, you did not have time to follow an active lifestyle, eat healthy foods, pay attention to your health, now is the time to radically change your lifestyle.
The basis of sexual longevity is adequate sleep, minimal stress, proper nutrition, physical activity and a normal sex life.
It is important to consult your doctor as soon as possible about your sexual problems. The test is completely painless and will help you find out if the erectile dysfunction has physiological or psychological reasons. And also, if necessary, choose an effective treatment.
If you have grown a beer belly and are short of breath, then to solve erection problems, you must first deal with being overweight. Regular exercise gives extra bonuses - in addition to health, also a slim figure, strong muscles, lots of endorphins and high quality sex. During movement, the blood supply to the genitals is improved, the prostate is rubbed, the muscles become firm and elastic, which has a positive effect on libido and strength. 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 matter - cycling, brisk walking, Nordic walking will help. Of course, it is best to consult your doctor first about what is safe for you and what is not. If it is impossible to play sports for health reasons, do regular exercises to strengthen the pelvic floor muscles.
Kegel exercises
Pelvic floor muscle training 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, increase the sensitivity of the genitals. Regular exercise 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:
Exercise the muscle that controls the urethra. . . You will feel it when you stop the flow of urine when urinating - this is the sphincter (muscle ring) of the urethra. Do you doubt that you have tightened the right muscle? Control it with the movement of the penis - when the muscles contract, they will move up and down. Other muscles in the body, such as the buttocks, abdomen or inner thighs, are relaxed. Thus, the muscle training we need is to stop urinating - we contract the muscle, the flow of urine is interrupted, we relax, the flow of urine continues and so on many times.
Alternative technique: empty the bladder. Relax your stomach, ribs and hips. With an effort of will, they alternate and relax the muscles used for urination. First, stretch the muscles for 2-3 seconds and then relax them. Repeat 10 times in the morning, afternoon and evening. Increase the muscle contraction interval and bring it to 10 seconds.
Training the muscles that control the anal sphincter. . . Contraction of the sphincter muscles, also known as the round anal muscles. The best way to train these muscles is to imagine holding back the urge to cleanse the bowels. Contraction and relaxation of these muscles at intervals of 6-8 seconds. The muscles of the abdomen, legs and buttocks remain relaxed and do not move. Repeat this exercise for the first 10 times three times a day, making sure your stomach and buttocks are not moving. 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, on the go - 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 1940s by urologist Arnold Kegel for patients who complained of urinary incontinence. After a course of exercise, patients noted that they had increased sensitivity in the genital area and felt stronger orgasms. The exercises were then performed by men and confirmed their positive effect on strengthening the erection and preventing premature ejaculation.
Diet to increase male potency.
Nutritionists say that a healthy diet has a positive effect on activity. However, unbalanced diet, including fast food, leads to obesity, which in turn directly affects the prostate: the blood supply to the groin organs becomes inadequate and the ability to achieve a high quality erection is reduced.
Another factor that threatens male strength, experts call the very frequent consumption of meat. According to scientists, meat leads to high levels of cholesterol in the blood. Hence the risk of heart and vascular disease, high blood pressure, overweight. All this in combination can have a negative impact on a man's sex life.
Nutrition for activity
Stop eating foods high in salt and fat. Choose foods that neutralize 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, green vegetables and legumes.
Add olive oil, sesame seeds and, above all, pumpkin oil to salads and other dishes, which is known for its unique properties to prevent prostatitis. You should consume two tablespoons of this oil a day. Whole pumpkin seeds also have a positive effect on the prostate - 4 tablespoons a day.
Relationship psychology
Older people who have a younger partner or mistress should experiment more often in bed, they are less likely to get bored in relationships. Instead, they are afraid to use their entire arsenal quickly and not satisfy their partner. The psychological pressure 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 disappear, the appearance of erectile dysfunction is a matter of time.
Another problem with sex is boredom and monotony. This is especially 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 do not hesitate to tell each other.
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 many women or with a stranger while masturbating? It is OK. According to research by German scientists, one of the most popular male fantasies is the trio sex, in second place is love on the street, in the third - in public. This is followed by bondage, leather and latex, BDSM, sex with a stranger. Women also have sexual fantasies, although they are often more romantic than men. Most fantasies remain fantasies. But it is the key to your body needs. They embody your hidden desires, indicate your feelings for your partner, how creative and capable you are experimenting, including in this area. Experts say that fantasies are 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, do something real. Do not be afraid to use erotic movies or videos, various kinds of sex shops, role-playing games. Experiment. This will help you to be happy in your sex life for years to come and have sex longevity.
The first bell
Erectile dysfunction should be the first bell for a man who is not all in good health. Early diagnosis and prescription treatment can prevent the development of cardiovascular disease, diabetes or endocrine disorders.
An andrologist will determine the causes of erectile dysfunction and prescribe medications to treat erectile dysfunction medications based on sildenafil or other substances, as well as herbal supplements - ginseng, yohimbine and possibly other treatments.
Exercises for strength
General recommendations: start doing strength exercises 2 times a week, 10-15 times each, and then try to train every day and increase the number of repetitions. Before doing the exercises, you should warm up and stretch for 5 minutes (also 5 minutes).
Exercise 1. . . Raising the pelvis: 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 lift the pelvis at the same time. The upper back remains on the floor. With your leg raised, make slow, downward movements. 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, support your head with bent arms. Stretching your back and buttocks muscles, lift your legs up. Make a pair of scissors with your feet.
Exercise # 3. . . Abs: Lie on your back, arms behind your head, splitting your elbows. 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. Exercise slowly, without creasing, using your abdominal muscles.
Exercise 4. . . "Twisting": Lie on your back with your legs bent at the knees. Place one foot behind the other knee. The hands behind the head separate the elbows. Slowly lift your head, elbow and torso, pull to the opposite knee, as hard as you can. Slowly return to the starting position. After doing the exercise several times, change your leg and do the exercise on the other side. Do not lift your spine off the ground while doing this exercise. Tighten the pelvic floor muscles and abdominals.
Exercise 5."Pelvic oscillation". Stand up straight with your feet shoulder-width apart. Bend your knees slightly. Tighten the buttock muscles, push 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.