Increased efficiency- a topic of interest to many mature men. The average age of men increases and the nervous system, vascular system and muscular system on which an erection depends depend on the onset of atrophy and chronic diseases over the years. Contrary to popular belief, potency 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. You can increase efficiency by changing your lifestyle and taking care of your health - everything is in your hands.
If you want to be as tough in bed as you were when you were young, stop sitting with a beer in your hand in front of the TV and wait for your wife to make a delicious dinner.
Peter is 56 years old but looks 10 years younger. He has been involved in sports since school, and although his joints are no longer the same as before, he does not stop his active lifestyle. He swapped tennis and running with swimming and exercise bikes, and if he doesn’t have time to get to the pool for work, he spends at least an hour a day walking. Peter is sure that if someone wants something, they will find a way to achieve what they want. It has been able to maintain its weight and fitness for over 20 years. Muscle mass, of course, decreased by this age, but for women, it is still as attractive as it was in youth. His wife is completely satisfied with her husband’s stamina in bed, and if she wanted to, she could "do it" every day.
Alexey also doesn’t look 45 years old. Unlike Peter, he seems 10 years older than his real age. Waxy yellow skin, dark circles under the eyes and increasing weight do not bode well. Alexei did not stop smoking even because of his high blood pressure. He works in two workplaces, eats a sandwich or in a fast food restaurant, with virtually no time left for sports. Except for sports, skiing with the kids or swimming at the beach while on vacation. And now, unfortunately, in bed with his wife "turns out" less and less. . . He persuades you to go to the doctor, examine and treat him to restore potency. Alexei brushes up: after all, he’s been around doctors all his life and now talking to a doctor about his intimate problems?
A single erectile dysfunction is not a problem for doctors and does not require any therapy. If the problem has become chronic, doctors will diagnose erectile dysfunction. 80% of the cases have organic causes and 20% have psychogenic causes. Increased autonomy in intimate matters can exacerbate even a small temporary erectile dysfunction. Erectile dysfunction is a common risk factor with heart disease. Lack of exercise, being overweight, smoking, and high cholesterol all result in high blood pressure, fat metabolism, or sugar levels in the body. Therefore, a chronic erectile dysfunction may indicate to us a possible cardiovascular disease, diabetes, prostatitis, or other serious illness a few years before the onset of the first symptoms.
How to increase efficiency
To avoid impotence, stop smoking, do not abuse alcohol, do at least 30 minutes of physical activity a day, set a goal to normalize blood pressure and blood cholesterol levels to 120-80 - 5.
You can start taking care of your health whenever you want - at forty or fifty. It’s never too late to do this, but the sooner you start, the better. If, because of your career, you didn’t have time to lead an active lifestyle, eat healthy food, pay attention to your health, then it’s time to fundamentally change your lifestyle.
Sexual life expectancy is based on adequate sleep, minimal stress, proper nutrition, physical activity, and regular sex life.
It is important to consult your doctor as soon as possible about your sexual problems. The test is completely painless and helps to find out if there is a physiological or psychological cause of the erectile dysfunction. And if necessary, choose an effective treatment as well.
If you have an increased beer belly and shortness of breath, you must first fight the overweight to solve your erection problems. Regular exercise gives you additional bonuses - in addition to health, thin build, strong muscles, lots of endorphins and good quality sex. When moving, the blood supply to the genitals is improved, the prostate is massaged, and the muscles become firm and flexible, which has a positive effect on libido and potency. As a result, your "stamina" in bed increases. Scientists have found that marathon runners have 30% higher sexual stamina than other men. Do you have joint pain and running isn’t for you? It doesn't matter - cycling, intense fast walks, nordic walking will help. Of course, it is better to consult your doctor first about what is safe for you and what is not. If it is impossible to exercise for health reasons, do regular exercises to strengthen your pelvic floor muscles.
Kegel exercises
Exercises for training pelvic floor muscles, known as Kegel exercises, can be performed alone or in combination with other exercises. They stimulate the prostate and normalize genital function, increase genital sensitivity. Regular exercise will teach you how to better control your ejaculation, improve your erection, increase your sexual stamina, and increase your orgasm. There are two main techniques, with many variations:
Exercise of the muscle that controls the urethra. . . You will feel it when you stop the flow of urine during urination - this is the urethral sphincter (ring muscle). Doubt you pulled the right muscle? Check this by moving the penis - when the desired muscle contracts, it moves up and down. Other muscles in the body, such as the buttocks, abdominal muscles, or the inside of the thighs. So training the necessary muscle is about interrupting urination - we contract the muscle, the flow of urine is interrupted, we relax, the flow of urine is on again and so on.
Alternative technique: empty the bladder. Rest on your stomach, sides and hips. With the effort of the will, he alternately tightens and relaxes the muscles used for urination. First, tense the muscles for 2-3 seconds, then relax them. Repeat 10 times in the morning, afternoon and evening. Increase the duration of muscle contraction and hold for 10 seconds.
Training the muscles that control the sphincter of the anus. . . It tightens the muscles of the sphincter, also known as the round muscles of the anus. The best way to train your muscles is to imagine holding back the urge to cleanse your bowels. It tightens and relaxes these muscles every 6-8 seconds. The muscles of the abdomen, legs, and buttocks remain muscular and do not move. First, repeat this exercise three times ten times a day, making sure that the stomach and buttocks do not move. Gradually increase the number of contractions 40 times three times a day.
This exercise is convenient because you can do it anywhere, anytime - at home, in the office, in traffic - while standing or sitting. The result will not appear immediately, but after a few weeks of regular training you will feel an increase in male strength.
These practices were invented by urologist Arnold Kegel in the 1940s for patients who complained of urinary incontinence. After an 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 in enhancing erection and preventing premature ejaculation.
Nutrition to increase male strength.
Nutritionists say a healthy diet has a positive effect on efficiency. Unbalanced food, including fast food, leads to obesity, which in turn directly affects the prostate: the blood supply to the lumbar organs becomes inadequate and the ability to achieve a high-quality erection is reduced.
Another factor that threatens male strength is what experts call too frequent meat consumption. Scientists say meat leads to high cholesterol. Therefore, the severity of cardiovascular disease, hypertension, obesity. Taken together, this can have a negative impact on a man’s sex life.
Diet for effectiveness
Do not eat salty and fatty foods. Choose foods that counteract the body’s oxidative stress and neutralize free radicals. First, they are whole grains and dairy products, from fruits - apples, grapes, dates, kiwis, figs, cherries, green vegetables and legumes.
Add olives, sesame, and best of all, pumpkin oil to salads and other foods known for their unique properties in preventing prostatitis. You should consume two tablespoons of this oil a day. The whole pumpkin seed also has a positive effect on the prostate - 4 tablespoons a day.
Relationship psychology
Older men who have a younger partner or lover need to experiment more often in bed, less often bored in relationships. They are more afraid to quickly take advantage of their full arsenal of abilities and not satisfy their partner. The psychological pressure that comes from such thoughts can lead to what men are afraid of happening - there will be no erection at the right time. And as a consequence of the fact that one eliminates oneself, the onset of erectile dysfunction is a matter of time.
Another problem with sexual relationships is boredom and unanimity. This is more true for couples who have been living together for many years. Can you do anything about it? Of course, the point is that both partners want this, and don’t hesitate to tell each other about it.
One of the secrets of sexual life lies in the love of experimentation and the ability to share erotic fantasies. Imagine having sex with several women or strangers while masturbating? This is good. According to research by German scientists, one of the most popular male fantasies is triple sex, second place is street love, and third place is public place. This is followed by bondage, skin 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 these are the keys to the needs of the body. They embody your hidden desires, signal your feelings for your partner, how creative and able you are to experiment, even in this area. Experts say fantasies are an easy way to make your life richer and more colorful and reduce the need for physical betrayal. All you have to do is share your imagination with your partner and maybe you need to make something come true. Don’t be afraid to use erotic movies or videos, products from different sex shops, role-playing games. Experiment. This will help you to be happy in your sex life for the next few years and gain sexual life.
The first bell
Erectile dysfunction should be the first bell for a man that his health is not all right. Timely diagnosis and prescribed treatment can prevent the development of cardiovascular disease, diabetes, or endocrine disorders.
The andrologist will determine the causes of erectile dysfunction and prescribe medications to treat erectile dysfunction based on sildenafil or other substances, as well as herbal supplements - ginseng, yohimbine, and possibly other treatments.
Exercises for effectiveness
General recommendations: start exercising 2 times a week, 10-15 times each, then try to train every day and increase the number of repetitions. You should warm up and stretch for 5 minutes (also 5 minutes) before performing the exercises.
1. Task. . . Raising the pool: 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 pool at the same time. The upper back remains on the floor. Slowly move up and down with your feet raised. Then replace the leg. During the exercise, the pool stays raised, do not lower it to the ground.
Exercise 2. . . Scissors: lie on your stomach, support your head on bent arms. Raise your legs by stretching the muscles of your back and buttocks. Make scissors with your feet.
Exercise 3. . . Abdomen: Lie on your back, hands behind your head, elbows apart. Bend your knees at right angles. Slowly raise your head and upper body to your knees. Slowly return to starting position and repeat the exercise. The lower back does not rise, it still clings to the floor. Perform the exercise slowly with your abdominal muscles without twitching.
Exercise 4. . . "Twisting": Lie on your back with your legs bent at the knees. Place one foot behind the other knee. Hands behind head, elbows apart. Slowly raise your head, elbows and torso, pulling towards the opposite knee as much as you can. Slowly return to starting position. After performing the exercise several times, change your leg and perform the exercise on the other side. Do not lift your spine off the ground during exercise. Tighten the pelvic floor muscles and abdominal muscles.
Exercise 5."The price of a pool". Stand up straight, feet shoulder width apart. Bend your knees slightly. Tighten the buttocks muscles, pushing the pelvis forward, maintaining muscle tension. Then relax on your buttocks and move your pool back. Return the pool to its original position and repeat the exercise.