Every man there comes a time when his sexual performance can fail and cause doubt in the future success of intimate relationships. Often this happens with pretty young people, but more often affects men in middle age.
To erection pleasing consistency are essential to a healthy cardiovascular system. We will not go into detail about how closely linked the quality of blood circulation and testosterone, as well as the health of the testicles and brain (which, incidentally, is also an important element of good sex). Just a note: cardio is a great way to increase the potency. Aerobic workouts even treats erectile dysfunction, what can we say about prevention.
So take at least 30-40 minutes a day on exercises. Run, swim, play tennis (at least desktop) or go a couple of stops on foot. The heart and below the waist, will thank you.
Try to reduce stress
Stress is one of the main enemies of erection. He privodit the cardiac rhythm disturbances, increases blood pressure, worsens the mood. This physiological cocktail causes serious harm to sexual desire and reduces your performance. A harried man is unlikely to show height of spirit in bed.
Output: look for ways to reduce the impact of negative psychological stress. Yoga, intense communication with a punching bag, therapy, conversations with the beloved heart to heart — the options to reduce the stress enough.
Get rid of bad habits
That's just don't be satisfied with cigarettes and alcohol. Otherwise you're at risk for vasospasm and to say goodbye to a normal erection.
However, if Smoking is necessary to tie definitely, in terms of drink, there are some nuances. Moderate (moderate!) alcohol consumption does not harm potency. And in some cases even improves it.
For example, a glass of red wine 3-4 times a week is a great way to preserve the health of the male reproductive system. All thanks to the flavonoids — antioxidant that strengthens the walls of blood vessels and a beneficial effect on heart health.
Eat garlic, pepper and bananas
Some fruits and vegetables possess the magic from the point of view of potency properties. Like cardio, they improve blood flow. American medical resource HealthLine recommends most often is:
- Onions and garlic (well, if you close your eyes on their specific smell). They stimulate blood circulation.
- Bananas. Their advantage — high content of potassium, which normalizes blood pressure and increases libido.
- Hot peppers, including Chile. They also improve blood circulation and help to cope with hypertension.
Foods high in omega-3 and vitamins
Fatty acids omega-3 also help to improve blood flow. Look for them in salmon, tuna, avocado, olive oil.
Vitamin B1 facilitates the passage of nerve signals from the brain to various parts of the body, including the penis. Especially a lot of special vitamins in pork, peanuts and beans.
Well, the whole range of b vitamins should look for in chicken eggs — raw or cooked. In-set effectively balances hormone levels, reduces the negative effects of stress and, as a result, makes the erection more stable.
Researchers from the health Science center at the University of Texas in Houston found interesting: men who drink 2-3 cups of coffee a day, complain of erectile dysfunction less frequently than those who avoid caffeine.
In-depth studies have shown that caffeine effect on sexual function like viagra: dilates blood vessels and increases blood flow. And this is two important key to a powerful erection.
Turn on the lights
At dusk and in dim light, the body triggers production of melatonin. This hormone helps us to calm down and sleep, but together with the "lulls" and the male libido.
Less melatonin — higher sexual desire and better erection. So don't forget to regularly appear in the sun and try to have sex with the lights on.
Everything that is bad for the heart, bad for erections. And the extra pounds additional load of the cardiovascular system, and it affects sexual function.
Do Kegel exercises
About these exercises, heard by many, but most often they are recommended only to women. And in vain.
At least some of the men regular Kegel exercises help to:
- to improve erection;
- to increase the intensity of orgasms;
- to prevent premature ejaculation.