Increased power- interesting material for many men in adulthood. The average age of men increases and the nervous, vascular and muscular systems that are dependent on erection, shrinkage with age and chronic diseases begin. Contrary to popular belief, strength 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 due to stress and unhealthy lifestyle. Changing your lifestyle and taking care of your health, you can increase the power - everything is in your hands.
If you want to be as rugged in bed as you were when you were young, stop sitting in front of the TV with a beer in your hand and wait 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 the teams are no longer as before, he does not stop living an active lifestyle. He replaces tennis and running with swimming and an exercise bike, and if he does not have time to get to the pool for work, he spends at least an hour every day on 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, he has managed to maintain his weight and fit. Muscle mass has, of course, decreased by this age, but for women it is still as attractive as in childhood. His wife is perfectly happy with her husband's endurance in bed and if she wanted to "he could" and every day.
Alexey also does not look at his 45 years of age. Unlike Peter, he looks 10 years older than his actual age. Wax-yellow skin, dark circles under the eyes and increased weight do not bode well. Even high blood pressure did not stop Alexei from smoking. He works two jobs, eats sandwiches or fast food, there is almost no time left in sports. Except sports, skiing with children or swimming in the sea on vacation. And now, alas, in bed with his wife "it turns out" less and less . . . She convinces him to go to the doctor, be examined and undergo treatment to regain strength. Alexei brushes her off: after allupside down, he avoided doctors all his life and now talks to a doctor about his close problems?
Individual erectile dysfunction is not a problem from a physician's point of view and does not require treatment. If the problem has become chronic, doctors diagnose erectile dysfunction. In 80% of cases its causes are organic and in 20% psychological. Increased self-determination in intimate matters can increase even small temporary erectile dysfunction. Erectile dysfunction shares common risk factors with heart disease. Lack of exercise, overweight, smoking and high blood cholesterol lead to high blood pressure, decreased fat metabolism or sugar levels in the body. Therefore, chronic erectile dysfunction may indicate a possible cardiovascular disease, diabetes, prostatitis, or other serious illness several years before the first symptoms appear.
How to increase power
To avoid impotence, quit smoking, do not abuse alcohol, spend at least 30 minutes a day exercising, set a goal of normal blood pressure 120 to 80 and blood cholesterol levels - 5.
You can start thinking about your health whenever you want - forty or fifty. It's never too late to do this, but the sooner you start, the better. If you did not have time to live an active lifestyle because of your career, eat healthy food, take care of your health, then the time is right to change your lifestyle fundamentally.
The basis of long-term sex is adequate sleep, minimal stress, proper nutrition, exercise and regular sex.
It is important to consult your doctor as soon as possible about your sexual problems. The examination is completely painless and will help to determine if the erectile dysfunction has physiological or psychological reasons. And also, if necessary, choose an effective treatment.
If you have a tummy tuck and have shortness of breath, you need to deal with excess weight first to solve an erection problem. Regular exercise provides additional bonuses - in addition to health, also slim figure, strong muscles, lots of endorphins and high quality sex. During exercise, the blood supply to the genitals improves, the prostate gland is massaged, the muscles become tight and elastic, which has a positive effect on libido and strength. As a result, your "endurance" in bed increases. Researchers have found that marathon runners have 30% more sexual stamina than other men. Do you have joint pain and running is not for you? It does not matter - cycling, intense walks, Nordic walksOf course, it is better to consult your doctor first about what is safe for you and what is not. If it is impossible for sports for health reasons, do regular exercises to strengthen the pelvic floor muscles.
Kegel exercises
Exercises to train the pelvic floor muscles, called Kegel exercises, can be done alone or in conjunction with other exercises. They stimulate the prostate and normalize the function of the genitals, increasing the sensitivity of the genitals. Exercising them regularly will teach you to control your ejaculation better, improve your erection, increase your stamina and increase your orgasm. There are two main methods with many variations:
Exercising the muscle that controls the urethra. . . You feel it when you stop the flow of urine while urinating - this is the sphincter (sphincter) of the urethra. Doubt that you have tightened the right muscle? Check this with the movement of the limb - when the muscle in question contracts, it will move up and down. Other muscles in the body, such as the glutes, abs or inner thighs, are relaxed. So training the muscle we need involves interrupting urination - we contract the muscle, the urine flow is interrupted, we relax, the urine flow starts again and so on.
Other techniques: empty the bladder. Relax your stomach, sides and hips. With willpower, alternate and relax the muscles used to urinate. First tense the muscles for 2-3 seconds and then relax them. Repeat 10 times in the morning, afternoon and evening. Increase the muscle contraction gap and move it for 10 seconds.
Train the muscles that control the sphincter of the anus. . . Contract the sphincter, also known as the sphincter of the rectum. The best way to train these muscles is to imagine holding back the urge to clear your gut. Pull these muscles together and relax at 6-8 second intervals. The muscles in the abdomen, legs and buttocks remain relaxed and do not move. Repeat this exercise first 10 times three times a day, making sure that your stomach and buttocks do not move. Gradually increase your 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, in transportation - 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 exercise, patients reported increased genital sensitivity and experienced stronger orgasm. The exercises were then performed by men and confirmed their positive effect on increasing erection and preventing premature ejaculation.
Nutrition to increase male potency.
Nutritionists say that a healthy diet has a positive effect on strength. However, imbalances, including fast food, lead to obesity, which in turn has a direct effect on the prostate gland: blood supply to the organs of the groin becomes inadequate and the ability to achieve high-quality erections is reduced.
Another factor that threatens men's strength, experts call too frequent consumption of meat. According to researchers, meat leads to high cholesterol in the blood. Therefore, there is a risk of cardiovascular disease, high blood pressure, overweight. All this together can have a negative effect on a person's sex life.
Diet for strength
Stop eating foods high in salt and fat. Choose foods that counteract oxidative stress in the body and neutralize free radicals. First, these are whole grains and dairy products, from fruits - apples, grapes, dates, kiwi, figs, cherries, also green vegetables and legumes.
Add olive oil, sesame and best of all pumpkin oil to salads and other dishes, which are known for their unique properties to prevent prostatitis. You need to consume two tablespoons of this oil a day. Whole pumpkin seeds also have a beneficial effect on the prostate - 4 tablespoons a day.
Relationship psychology
Older men who have a younger spouse or mistress should experiment more often in bed, they are less likely to be bored in a relationship. Rather, they are afraid to use their rapid arsenal capabilities and not satisfy their partner. Psychological pressure from such thoughts can lead to what people fear will happen - there will be no dignity at the right time. And as a result of which one will wind up, erection problems are a matter of time.
Another problem in sexual relations 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 about it.
One of the secrets of long-term sex lies in the love of experimentation and the ability to share your erotic fantasies. Imagine having sex with some women or with strangers while masturbating? This is fine. According to research by German scientists, one of the most popular fantasies of men is threesome sex, in second place is affection on the street, thirdly - in a public place. This includes bondage, leather and latex, BDSM, sex with strangers. Women also have sexual fantasies, although they are often more romantic than men. Most fantasies remain fantasies. But they are the key to the body's needs. They include your secret desires, expressing feelings to your partner, how creative and capable you are of experimenting, including in this area. Experts say that fantasies are an easy way to make your life richer and more colorful and reduce the need for physical deception. To do this, you just need to share your fantasies with your spouse and maybe make something come true. Do not be afraid to use erotic movies or videos, various products from sex shops, role-playing games. Experiment. This will help you stay happy in your sex life for years to come and have a longer sexual life.
The first bell
Erectile dysfunction should be the first bell for a person who is not in good health. Timely diagnosis and prescribed treatment can prevent the development of cardiovascular disease, diabetes or endocrine disorders.
An andrologist will determine the causes of erectile dysfunction and prescribe medication for erectile dysfunction based on sildenafil or other substances, as well as plant-based supplements - ginseng, yohimbine and possibly other therapies.
Exercises to strengthen
General advice: start doing strength exercises 2 times a week, 10-15 times each, then try to exercise every day and increase the number of repetitions. Before doing the exercises, you must do 5 minutes of warm-up and stretching (also 5 minutes).
Exercise 1. . . Lift the pelvis: lie on the floor on your back, lower your arms along your body, legs bent at the knees. Tilt one leg, straighten one leg and lift the pelvis at the same time. The upper back remains on the floor. With your leg raised, slow up and down your movements. Then replace the leg. During the exercise, the pelvis is still raised, not lowered to the ground.
Exercise 2. . . Scissors: Lie on your stomach, rest your head on arched arms. Experience muscles in the back and buttocks, lifting the legs up. Make scissors movement with your feet.
Exercise # 3. . . Abs: Lie on your back, hands behind your head, elbows apart. Bend your knees at a right angle. Lift your head and upper body slowly down to your knees. Slowly return to the starting position and repeat the exercise. The lower back does not rise, preferably pressed to the floor. Do the exercise slowly, without jerking, with the abdominal muscles.
Exercise 4. . . "Twisting": Lie on your back with your legs bent at the knees. Place one foot behind the knee of the other. Hands behind head, elbows apart. Lift your head, elbows and torso slowly, pulling towards the opposite knee, as hard as you can. Slowly return to starting position. After doing the exercise several times, switch legs 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 stomach.
Exercise 5."Pelvic swing". Stand straight with your feet shoulder-width apart. Bend your knees slightly. Tighten your buttocks muscles, push your pelvis forward, hold the muscle tension. Then relax your buttocks and move your pelvis back.