increase potency– A topic of interest to many mature men.The average age of men is increasing, the nerves, blood vessels and muscle systems on which erections depend are shrinking year by year, and chronic diseases are beginning to appear.Contrary to popular belief, sexual dysfunction is not caused by aging but by the diseases that accompany aging.Of particular concern is the fact that younger men can also develop erectile dysfunction.This is mainly caused by stress and unhealthy lifestyle.By changing your lifestyle and taking care of your health, you can enhance your potential—it's all in your hands.
If you want to be as resilient in bed as you were when you were younger, stop sitting in front of the TV with a beer and waiting for your wife to cook a delicious dinner.
Peter is 56 but looks 10 years younger.He has been playing sports since he was in school and although his joints are no longer what they used to be, he has not stopped leading an active lifestyle.He replaced tennis and running with swimming and an exercise bike, and if he didn't have time to go to the pool because of work, he spent at least an hour walking every day.Peter was convinced that if a man wanted something, he would find a way to achieve what he wanted.For more than 20 years, he has managed to maintain his weight and health.Of course, at this age, muscle mass decreases, but to women he is still as attractive as when he was younger.The wife is very satisfied with her husband's physical strength in bed, and he "can do it" every day as long as she wants.
Alexey doesn’t look 45 either.Unlike Peter, he looks ten years older than he is.Sallow skin, dark circles and weight gain are not good signs.Even high blood pressure did not force Alexey to quit smoking.He works two jobs, eats sandwiches or fast food, and has little time to exercise.If you don’t consider taking your kids skiing or swimming in the ocean as a sport during your vacation.So, unfortunately, in bed with his wife, this "effect" became less and less... She convinced him to go to the doctor, get tested and undergo treatment to regain potency.Alexei ignored her: after all, he had avoided doctors all his life, and now he was talking to them about his personal problems?
From a doctor's perspective, erectile dysfunction alone is not a problem and does not require any treatment.If the problem has become chronic, then a doctor will diagnose erectile dysfunction.80% of cases are organic and 20% psychogenic.Increased demands on oneself during intimate affairs can exacerbate even mild temporary erectile dysfunction.Erectile dysfunction and heart disease share common risk factors.Lack of exercise, being overweight, smoking, and high blood cholesterol levels can lead to high blood pressure, impaired fat metabolism, or increased sugar levels in the body.Therefore, chronic erectile dysfunction may signal us years before the first symptoms of possible cardiovascular disease, diabetes, prostatitis, or other serious illnesses appear.
How to increase effectiveness
To avoid impotence, stop smoking, stop drinking alcohol, be physically active for at least 30 minutes a day, and set yourself a goal 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 don't have time to live an active lifestyle, eat healthy food, or pay attention to your health, then now is the time to radically change your lifestyle.
The foundations of sexual longevity are adequate sleep, minimal stress, proper nutrition, physical activity and regular sex.
It's important to talk to your doctor about your sexual problems as early as possible.The exam is completely painless and can help determine whether erectile dysfunction has a physical or psychological cause.And, if necessary, choose effective treatments.
If you already have a beer belly and shortness of breath, then to solve your erection problems, you'll need to deal with the extra weight first.Regular exercise comes with added benefits - in addition to good health, you get a slim figure, strong muscles, tons of endorphins, and quality sex.During exercise, the blood supply to the reproductive organs is improved, the prostate is massaged, and the muscles become firm and elastic, which has a positive effect on sexual desire and sexual ability.As a result, your "stamina" in bed will increase.Scientists have found that marathon runners have 30% greater sexual stamina than other men.Do you have joint pain and running isn't for you?That’s okay – cycling, strenuous brisk walking and Nordic walking will all help.Of course, it's best to talk to your doctor first to find out what's safe for you and what's not.If you are unable to participate in sports for medical reasons, exercise regularly to strengthen your pelvic floor muscles.
Kegel exercises
Pelvic floor exercises, called Kegel exercises, can be done alone or in combination with other exercises.They stimulate the prostate and normalize the function of the reproductive organs, increasing genital sensitivity.Regular exercise will teach you to better sustain ejaculation, improve erections, increase sexual stamina, and enhance orgasms.There are two main techniques with many variations:
Train the muscles that control the urethra.You feel it when you stop the flow of urine while urinating - this is the sphincter (circular muscle) of the urethra.Not sure if you're tightening the right muscles?Check this with the movement of your penis - it moves up and down when the required muscles contract.Other muscles in the body, such as the buttocks, abdominal muscles, or inner thighs, relax.So training the muscles we need involves interrupting urination - we contract the muscle, the flow is interrupted, we relax, the flow resumes, and so on.
Alternative technique: Empty the bladder.Relax your belly, sides, and thighs.Through willpower, alternately contract and relax the muscles used during urination.First tighten the muscles for 2-3 seconds, then relax.Repeat 10 times each in the morning, noon and evening.Increase the time between muscle contractions to 10 seconds.
Training the muscles that control the anal sphincter.Contracts the sphincter muscles, also known as the round muscles of the anus.The best way to train these muscles is to imagine resisting the urge to purge.Contract and relax these muscles in 6-8 second intervals.The muscles of your abdomen, legs, and buttocks remain relaxed and motionless.Start by repeating this exercise 10 times, 3 times a day, making sure your stomach and buttocks don't move.Gradually increase the number of contractions to 40, 3 times a day.
This exercise is convenient because you can do it anywhere—at home, in the office, in transportation—while standing or sitting.Results won't be visible 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 complaining of urinary incontinence.After a session of exercise, patients notice increased sensitivity in their genital area and stronger orgasmic sensations.Men then practiced the exercise and confirmed its positive effects on enhancing erections and preventing premature ejaculation.
Nutrition for male strength.
Nutritionists say a healthy diet has a positive impact on potency.But unbalanced food, including fast food, can lead to obesity, which directly affects the prostate: the blood supply to the organ in the groin area becomes insufficient, and the ability to achieve a high-quality erection decreases.
Another threat to male strength, experts say, is eating meat too frequently.According to scientists, meat can lead to increased cholesterol levels in the blood.Therefore, there is a risk of heart and blood vessel disease, high blood pressure and being overweight.All of this combined can have a negative impact on a man's sex life.
Diet for enhanced potency
Stop eating foods high in salt and fat.Choose foods that combat oxidative processes in the body and neutralize free radicals.First, these are whole grains and fermented dairy products, fruits – apples, grapes, dates, kiwis, figs, cherries, and green vegetables and legumes.
Add olive oil, sesame seeds and the best pumpkin oil to salads and other dishes, pumpkin oil is known for its unique properties in preventing prostatitis.You need to consume two tablespoons of this oil daily.Whole pumpkin seeds - 4 tablespoons a day - also have positive effects on the prostate.
Interpersonal Psychology
Older men with younger partners or lovers should experiment in bed more frequently so they are less likely to become bored in their relationships.Rather, they fear using their full capabilities too quickly to satisfy their partners.The psychological stress of this thought can lead to what men fear will happen - not getting an erection at the right time.And because men screw themselves up, it's only a matter of time before they develop erectile dysfunction.
Another problem in sexual relationships is boredom and monotony.This applies more to couples who have lived together for many years.Is it possible to do something about this?Of course, the main thing is that both parties want it and do not hesitate to tell each other.
One of the secrets to sexual longevity is a love of experimentation and the ability to share your sexual fantasies.Can you imagine having sex with several women or a stranger while masturbating?This is good.According to research by German scientists, one of the most common fantasies among men is a threesome, with sex in the street in second place and in a public place in third place.Then came bondage, leather and latex, sadism, sex with strangers.Women also have sexual fantasies, although they tend to be more romantic than men.Most fantasies remain fantasies.But they are key to meeting your body's needs.They embody your hidden desires, indicate how you feel about your partner, as well as your creativity and ability to experiment, including in this area.Experts say fantasy is a simple way to add more variety to your life and reduce the need for physical infidelity.To do this, you just need to share your fantasies with your partner and maybe turn some of them into reality.Don't be afraid to use pornographic films or videos, various products from sex shops, and role-playing games.experiment.This will help you maintain sexual pleasure and gain sexual longevity for many years.
first bell
Erectile dysfunction should be the first warning sign that something is wrong with a man's health.Prompt diagnosis and medically prescribed treatment can prevent the development of cardiovascular disease, diabetes, or endocrine disorders.
The andrologist will determine the cause of erectile dysfunction and prescribe medication for erectile dysfunction based on sildenafil or other substances, as well as dietary supplements based on herbal substances (ginseng, yohimbine) and possibly other treatments.
effectiveness exercises
general advice: Start doing performance exercises 2 times a week for 10-15 reps, then try training every day and increasing the number of reps.Before performing the exercise, you need to do a 5-minute warm-up and stretch (also 5 minutes).
Exercise 1.Pelvic lift: Lie on your back on the floor with your arms lowered along your body and your legs bent at the knees.Lean one leg, straighten the other leg, and lift your pelvis.The upper back remains on the floor.Move up and down slowly with your raised leg.Then switch legs.During the exercise, keep your pelvis elevated and do not lower it to the ground.
Exercise 2.Scissors: Lie on your stomach with your head on your bent arms.Tighten your back and buttocks muscles and lift your legs.Make a scissor-like motion with your feet.
Exercise 3.Press: Lie on your back, place your hands behind your head and extend your elbows to your sides.Bend your knees at a right angle.Slowly lift your head and upper body toward your knees.Slowly return to the starting position and repeat.The lower back does not rise and remains pressed to the floor.Perform the exercise slowly using your abdominal muscles without jerking.
Exercise 4."Twist": Lie on your back and bend your knees.Place one leg behind the other knee.Place your hands behind your head and spread your elbows out to the sides.Slowly lift your head and pull your elbows and torso toward your opposite knee as hard as you can.Slowly return to the starting position.After practicing a few times, switch legs and practice on the other side.Do not lift your lower back spine off the floor while performing the exercise.Tighten your pelvic floor and abdominal muscles.
Exercise 5."Pelvic rocking".Stand up straight with your feet shoulder-width apart.Bend your knees slightly.Tighten your gluteal muscles and push your pelvis forward, keeping the muscles tight.Then relax your hips and move your pelvis back.Return your pelvis to its original position and repeat the exercise.