Increased potential- an interesting topic for many older men. The average age of men increases, and the nervous, vascular and muscular systems, on which erections depend, atrophy over the years, and chronic disease begins. Contrary to popular belief, potential disorders are caused not by aging, but by the diseases that accompany it. Most worrying is the fact that erectile dysfunction occurs in young men as well. This is mainly due to stress and 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 as strong in bed as you did when you were younger, stop sitting in front of the TV with a beer in hand and wait for your wife to cook a delicious dinner.
Peter is 56 years old, but looks 10 years younger. Since school, she has been involved in sports, and although the joints are no longer the same as before, she has not stopped leading an active lifestyle. He replaces tennis and running with swimming and an exercise bike, and if, because of work, he doesn’t have time to go to the pool, he devotes at least an hour each day to walking. Peter is sure that if a person wants something, he will find a way to achieve what he wants. For more than 20 years, he was able to maintain his weight and fit. 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 stamina in bed, and if he wants to, he "can" and every day.
Alexey is also not seen at 45 years old. Unlike Peter, he looks 10 years older than his actual age. Waxy yellow skin, dark circles under the eyes and increased weight do not bode well. Even high blood pressure did not make Alexei quit smoking. He works two jobs, eating sandwiches or fast food, almost no time for sports. Except for sports, ski with the kids or swim in the sea while on vacation. And now, alas, 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 her potential. Alexei gets rid of it: however, has she avoided doctors for the rest of her life, and is now talking to doctors about her intimate problems?
Single erectile dysfunction is not a problem from a doctor’s point of view and does not require therapy. If the problem becomes chronic, then the doctor diagnoses erectile dysfunction. In 80% of cases, the cause is organic, and in 20% psychogenic. Increased self -confidence in intimate problems can exacerbate even minor temporary erectile dysfunction. Erectile dysfunction shares common risk factors with heart disease. Lack of exercise, excess weight, smoking, and high blood cholesterol all result in high blood pressure, disturbed fat metabolism or sugar levels in the body. Thus, chronic erectile dysfunction can signal to us about the possibility of cardiovascular disease, diabetes, prostatitis or other serious illnesses several years before the first symptoms appear.
How to increase potential
To prevent impotence, quit smoking, do not abuse alcohol, devote at least 30 minutes of physical activity a day, set yourself a goal to normalize blood pressure 120 to 80 and blood cholesterol levels - 5
You can start taking care of your health anytime - 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 do not have time to lead an active lifestyle, eat healthy food, pay attention to your health, now is the time to change your lifestyle.
The basis of sexual longevity is adequate sleep, minimal stress, proper nutrition, physical activity and a regular sex life.
It is important to see a doctor as soon as possible about your sexual problems. This examination is completely painless and will help to find out if the erectile dysfunction has a physiological or psychological cause. And also, if necessary, choose an effective treatment.
If you have an enlarged beer belly and shortness of breath, then to solve the problem of erection, you need to overcome the weight first. Exercising regularly gives an added bonus - in addition to health, also a slim figure, strong muscles, lots of endorphins and high -quality sex. While moving, the blood supply to the genitals is improved, the prostate is massaged, the muscles become tense and elastic, which has a positive effect on libido and potency. As a result, your "resilience" in bed will increase. Scientists have found that marathon runners have 30% higher sexual stamina than other men. Do you have joint pain and walking is not for you? No problem - cycling, brisk walking, Nordic walking will help youOf course, it is better to consult with your doctor in advance about what is safe for you and what is not. If for health reasons it is impossible to play sports, do regular exercises to strengthen the pelvic floor muscles.
Kegel training
Exercises to train your pelvic floor muscles, known as Kegel exercises, can be done alone or in conjunction with other exercises. They stimulate the prostate and normalize genital function, increasing genital sensitivity. Doing it regularly will teach you to control ejaculation better, improve erections, increase your sexual stamina and increase your orgasm. There are two main techniques with many variations:
Smoothing the muscles that control the urethra. . . You will feel it when you stop the flow of urine while urinating - this is the sphincter (ring muscle) of the urethra. Doubt you tighten the right muscle? Check this with the movement of the penis - when the muscle contracts, it will move up and down. Other muscles in the body, such as the glutes, abs, or inner thighs, are loosened. So the muscle training we need consists of interrupting urination - we contract the muscles, the urine flow is interrupted, we relax, the urine flow is resumed, and so on several times.
Alternative technique: empty the bladder. Rest your abdomen, sides, and hips. With the effort of willpower, alternately contract and relax the muscles used for urination. First, tense the muscle for 2-3 seconds, then relax it. Repeat 10 times in the morning, afternoon and evening. Increase the muscle contraction interval and bring it up to 10 seconds.
Train the muscles that control the anal sphincter. . . Binds the sphincter muscle, also known as the anal round muscle. The best way to train these muscles is to imagine resisting the urge to cleanse your gut. Relax and relax these muscles at intervals of 6-8 seconds. The muscles of the abdomen, legs and back remain relaxed and do not move. Repeat this exercise on the first 10 times three times a day, making sure the abdomen and back do not move. Gradually increase the number of contractions to 40 times three times a day.
This exercise is easy to do because you can do it anywhere and anytime - at home, in the office, in transport - standing and sitting. The results will not appear immediately, but after a few weeks of routine training, you will feel an increase in male strength.
This exercise was invented in the 40s of the twentieth century by urologist Arnold Kegel for patients complaining of urinary incontinence. After undergoing exercise, patients found that they experienced increased sensitivity in the genital area and felt a stronger orgasm. Then the exercise is performed by men and confirms its positive effect on increasing erections 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 directly affects the prostate: the blood supply to the organs in the groin becomes inadequate and the ability to achieve high -quality erections decreases.
Another factor that threatens male strength, experts mention too frequent meat intake. According to scientists, meat leads to high blood cholesterol levels. Hence the risk of heart and vascular disease, high blood pressure, overweight. All of these in combination can have a negative impact on a man’s sex life.
Diet for potential
Stop eating foods high in salt and fat. Choose foods that fight oxidative stress in the body and neutralize free radicals. First of all, these are grains and dairy products, from fruits-apples, grapes, dates, kiwi, figs, cherries, as well as green vegetables and legumes.
Add olive oil, sesame seeds, and most importantly, pumpkin oil to salads and other dishes, which are known for their unique properties for the prevention of prostatitis. You need to take two tablespoons of this oil daily. Whole pumpkin seeds also have a positive effect on the prostate - 4 tablespoons a day.
Relationship psychology
Older men who have a partner or younger mistress should experiment more often in bed, they tend not to get bored in relationships. Instead, they are afraid to quickly use all their abilities 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 isolate himself, the occurrence of erectile dysfunction is a matter of time.
Other problems in sexual intercourse are boredom and monotony. This is more appropriate for couples who have lived together for many years. Is there anything you can do? Of course, the main thing is that both couples 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 some woman or with a stranger while masturbating? This is fine. According to a study of German scientists, one of the most popular male fantasies is threesome sex, in second place is making love on the street, in third place - in public. This is followed by bondage, skin and latex, BDSM, sex with strangers. Women also have sexual fantasies, although they are more romantic than men. A large number of delusions remain delusions. But they are the key to your body’s needs. They create your hidden desires, show feelings to your partner, how creative and capable you are to experiment, including in this field. Experts say that delusion 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. Do not be afraid to use erotic movies or videos, various items from sex shops, role -playing games. Experiment. This will help you create happiness in your sex life for years to come and gain sexual longevity.
The first bell
Erectile dysfunction should be the first bell for a man that not everything is in line with his health. Timely diagnosis and prescribed treatment can prevent the development of cardiovascular disease, diabetes or endocrine disorders.
Andrologists will determine the causes of erectile dysfunction and prescribe medications for the treatment of erectile dysfunction based on sildenafil or other substances, as well as supplements based on plant substances - ginseng, yohimbine, and possibly other treatment methods.
Training for potential
General recommendations: start doing exercises for a potential 2 times a week, 10-15 times each, then try to practice every day and increase the number of repetitions. Before doing the exercise, you must do warm -ups and stretching for 5 minutes (also 5 minutes).
Exercise 1. . . Raise the pelvis: lie on the floor on your back, lower the arms along your 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 the legs raised, make slow and downward movements. Then change your legs. During exercise, keep the pelvis raised, do not lower it to the ground.
Exercise 2. . . Scissors: Lie on your stomach, place your head with your hands bent. Stretch the muscles of the back and buttocks, lift the legs up. Perform scissor movements with your feet.
Exercise # 3. . . Abs: Lying on back, hands behind head, elbows apart. Bend your knees at right angles. Slowly lift the head and upper body to the knees. Slowly return to the starting position and repeat the exercise. The lower back does not rise, continues to be pressed to the floor. Perform the exercise slowly, without jerking, using your abdominal muscles.
Exercise 4. . . "Twisting": Lying on your back with legs bent at the knees. Place one foot behind the other knee. Hands behind head, elbows apart. Slowly lift your head, elbows and torso, pulling toward the opposite knee as hard as you can. Return slowly to starting position. After exercising a few times, change your legs and do the exercise on the other side. Do not lift your spine off the ground while doing this exercise. Tighten your pelvic floor muscles and abdomen.
Exercise 5."Pelvic swing". Stand upright with feet shoulder width apart. Bend your knees slightly. Tighten the back muscles, push the pelvis forward, maintaining muscle tension. Then relax your back and move your pelvis backwards. Return the pelvis to its original position and repeat the exercise.