Increased power- a topic that interests many mature men.The average age of men increases, and the nervous, vascular and muscular systems on which erections depend atrophy over the years and chronic diseases begin.Contrary to popular belief, the functional disorder is 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 an unhealthy lifestyle.By changing your lifestyle and taking good care of your health, you can increase your power - 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 waiting for your wife to cook a delicious dinner.
Peter is 56 years old, but looks 10 years younger.He has been playing sports since school and although the teams are no longer the same as before, he does not stop living an active lifestyle.He swapped tennis and running for swimming and an exercise bike, and if he doesn't have time to go to the pool because of work, he devotes at least an hour every day to a walk.Peter is sure that if a person wants something, he will find a way to get what he wants.For more than 20 years, he has managed to maintain his weight and fitness.Of course, muscle mass has decreased with this age, but for women it is still as attractive as in youth.His wife is perfectly satisfied with her husband's stamina in bed and if she wanted, he "could" do it every day.
Alexey does not look 45 years old either.Unlike Peter, he looks 10 years older than his actual age.Waxy 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 almost no time left for sports.If you don't consider skiing with children or swimming in the sea on holiday as a sport.And then, unfortunately, in bed with his wife, it "works" less and less... She convinces him to go to the doctor, get checked out and undergo treatment to regain his strength.Alexey brushes her off: after all, he has avoided doctors all his life and now talks to a doctor about his intimate problems?
Single erectile dysfunction is not a problem from the medical point of view 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% psychological.Increased demands on oneself in intimate matters can aggravate even minor temporary erectile dysfunction.Erectile dysfunction shares common risk factors with heart disease.Lack of exercise, overweight, smoking, high cholesterol in the blood cause high blood pressure, reduced fat metabolism or sugar levels in the body.Therefore, chronic erectile dysfunction can already give us a signal several years before the first symptoms appear about a possible cardiovascular disease, diabetes, prostatitis or other serious disease.
How to increase activity
To avoid impotence, quit smoking, don't drink alcohol, spend at least 30 minutes a day in physical activity, set a goal to normalize your blood pressure to 120/80 and blood cholesterol level to 5.
You can start thinking about your health at any time - forty or fifty.It's never too late to do this, but the sooner you start the better.If, because of your career, you haven't had time to live an active lifestyle, eat healthy food or pay attention to your health, then it's time to fundamentally change your lifestyle.
The basis of sexual longevity is sufficient sleep, minimal stress, proper nutrition, exercise and regular sex.
It is important to consult your doctor about sexual problems as soon as possible.The examination is completely painless and will help determine whether erectile dysfunction has physiological or psychological causes.And also, if necessary, choose an effective treatment.
If you have grown a beer belly and are short of breath, then you need to deal with excess weight first to solve erectile problems.Regular exercise provides an added bonus - apart from health, you also get a slim figure, strong muscles, lots of endorphins and high quality sex.During exercise, blood flow to the genitals improves, the prostate is massaged, the muscles become firmer and more elastic, which has a positive effect on libido and activity.As a result, your "stamina" in bed will increase.Scientists have found 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?It doesn't matter - cycling, intense brisk walking and Nordic walking will help you.Of course, it is better to consult your doctor first about what is safe for you and what is not.If you cannot play sports 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 gland and normalize the function of the genitals, increasing the sensitivity of the genitals.Regular exercise will teach you to maintain ejaculation better, improve erection, increase sexual stamina and increase orgasm.There are two main methods with many variations:
Train the muscle that controls the urethra.You feel it when you stop the flow of urine during urination - this is the sphincter (circular muscle) of the urethra.Not sure if you tensed the right muscle?Check this with penile movement - 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, relax.So the training of the muscle we need consists of interrupting urination - we contract the muscle, the flow of urine is interrupted, we relax, the flow of urine starts again and so on several times.
Another technique: Empty the bladder.Relax your stomach, sides and thighs.At will, alternately contract and relax the muscles used during urination.First tighten the muscles for 2-3 seconds, then relax them.Repeat 10 times in the morning, afternoon and evening.Increase the muscle contraction interval and bring it to 10 seconds.
Train the muscles that control the rectal sphincter.Contract 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 clean.Contract and relax these muscles for 6-8 second intervals.The muscles of the abdomen, legs and buttocks are relaxed and do not move.First, repeat this exercise 10 times three times a day, making sure that your stomach and buttocks do not move.Increase contractions gradually to 40 times three times a day.
This exercise is convenient because you can perform it anywhere and anytime - 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 1940s by urologist Arnold Kegel for patients who complained of urinary incontinence.After the exercises, the patients noted that they had increased sensitivity in the genitals and felt a stronger orgasm.Men then did the exercises and confirmed their positive effects in strengthening erections and preventing premature ejaculation.
Nutrition to increase male strength.
Nutritionists say that a healthy diet has a positive effect on activity.But unbalanced food, including fast food, leads to obesity, which in turn has a direct effect on the prostate gland: blood flow to the organs in the groin area 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 an increase in cholesterol in the blood.Hence the risk of cardiovascular disease, high blood pressure and obesity.All this together can have a negative effect on a man's sex life.
Diet for strength
Stop eating foods that contain a lot of salt and fat.Choose foods that counteract oxidation processes in the body and neutralize free radicals.First of all, these are whole grains and fermented milk products, fruits - apples, grapes, dates, kiwi, figs, cherries, as well as green vegetables and legumes.
Add olive oil, sesame, and best of all pumpkin oil, known for its unique anti-prostatitis properties, to salads and other dishes.You need to consume two tablespoons of this oil a day.Whole pumpkin seeds – 4 tablespoons a day – also have a positive effect on the prostate.
The psychology of relationships
Older men who have younger partners or lovers should experiment more often in bed, and they are less likely to experience relationship boredom.They are rather afraid to use the entire arsenal of their capabilities quickly and not satisfy their partner.Psychological pressure from such thoughts can lead to what men fear will happen - there will be no erection on time.And because the man will screw himself up, it's only a matter of time before erectile dysfunction occurs.
Another problem in sexual relationships is boredom and monotony.This is especially true for couples who have lived together for many years.Can something be done about this?Of course, the main thing is that both parties want it and do not hesitate to tell each other about it.
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 several women or with a stranger while masturbating?This is nice.According to research by German scientists, one of the most popular male fantasies is a triangle, in second place is making love on the street, in third place in a public place.Then comes bondage, leather and latex, sadomaso, sex with strangers.Women also have sexual fantasies, although they are often more romantic than men.Most fantasies remain fantasies.But they are key to the body's needs.They include your hidden desires, indicate your feelings for your partner, how creative and capable of experiments you are, including in this area.Experts say that fantasies are a simple way to make your life richer and more colorful and to reduce the need for physical adultery.To do this, you just need to share your fantasies with your partner and maybe turn some into reality.Do not be afraid to use erotic films or videos, various products from sex shops and role-playing games.An experiment.This will help you maintain joy in your sex life for many years and gain sex.
First bell
Erectile dysfunction should be a man's first warning sign that something is wrong with his health.Timely diagnosis and prescribed treatment can prevent the development of cardiovascular diseases, diabetes or endocrine diseases.
A specialist in spiritual medicine 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 dietary supplements based on herbal substances - ginseng, yohimbine, and possibly choose other treatment methods.
Exercises for strength
General recommendations: start doing strength training 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 do a 5-minute warm-up and stretching (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.Lean on one leg, straighten the other leg and lift your pelvis at the same time.The upper back remains on the floor.Use the raised leg to slowly go up and down.Then switch legs.During the exercise, the pelvis remains elevated, not lowered to the ground.
Exercise 2.Scissors: Lie on your stomach with your head on your bent arms.Tighten the muscles in your back and buttocks, lift your legs up.Make a sharp movement with your legs.
Exercise 3.Press: Lie on your back, hands behind your head, elbows out to the sides.Bend your knees at right angles.Slowly lift 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 continues to press on the floor.Do the exercise slowly, without jerking, using your abdominal muscles.
Exercise 4."Turn": Lie on your back, bend your knees.Place one foot behind the other knee.Hands behind the head, elbows spread to the sides.Slowly raise your head, pulling your elbow and torso toward the opposite knee, as hard as you can.Slowly return to the starting position.After you have done the exercise a few times, switch legs and do the exercise on the other side.When performing the exercise, do not lift your lower back off the ground.Tighten your pelvic floor and abdominal muscles.
Exercise 5."Pelvic swing".Stand straight with your feet shoulder width apart.Bend your knees slightly.Tighten the gluteal muscles, push the pelvis forward, maintain muscle tension.Then relax your buttocks and bring your pelvis back.Return the pelvis to its original position and repeat the exercise.