With each person comes a moment when his sexual function may fail and cause doubts in the future success of an intimate relationship. Often similar happens with relatively young even people, but more often this problem faced middle-aged men.
To erections like constancy, the need for a healthy cardio-vascular system. We will not detail on how closely linked the quality of blood circulation and testosterone, and also the health of the testes and the brain (which, incidentally, is also an important element of good sex). Just a note: cardio — a great way to increase the potency. Aerobic workouts even cures erectile dysfunction, what can we say about prevention.
Therefore, to highlight at least 30-40 minutes a day to exercise. Run, you can swim in the pool, play a game of tennis (and table) or come two or three stops on foot. The heart and then that under your belt, they will thank you.
Try to reduce stress
Stress — one of the main enemies of erection. It prevadid disturbances of the heart rhythm, increases blood pressure, worsens the mood. This psychophysiological cocktail, causing serious damage to sexual desire and reduces your performance. And the exhausted man is unlikely to demonstrate the height of the ghost in the bed.
Output: look for ways to reduce the impact of negative mental load. Yoga, intense communication with a punching bag, psychotherapy, interviews with the favorite of the soul — the possibility of reducing stress is missing.
Get rid of bad habits
It is just not the rest with the help of cigarettes and alcohol. Otherwise you run the risk of to earn spasm of the blood vessels and decide to go with a normal erection.
However, if smoking is to be set explicitly, then in the field of alcoholic beverages, there are some nuances. Mild (mild!) drinking alcohol does not hurt the potency. And in some cases even improves it.
For example, drinking red wine 3-4 times a week — a great way to maintain the health of the male reproductive system. All this thanks to the flavonoids — antioxidants that strengthen the walls of blood vessels and a beneficial effect on the condition of the heart.
Eat garlic, pepper and bananas
Some fruits and vegetables have a magical in terms of the potency of the property. Like cardio, improve blood flow. The american medical resource HealthLine recommended more often to eat:
- Onions and garlic (well, if you close your eyes on their specific smell). They stimulate blood circulation.
- Bananas. Their plus — increased content of potassium, which normalizes blood pressure and increases the libido.
- Sharp peppers, including chile. They also improve blood circulation and help to cope with hypertension.
And foods with a high content of omega-3 and vitamins of group b
Omega-3 fatty acids also helps to improve blood flow. Look for them in salmon, tuna, avocado, extra virgin olive oil.
Vitamin B1 improves the passage of nerve signals from the brain to various parts of the body, including the penis. In particular, many special vitamins in pork, peanuts and beans.
Well and the full spectrum of b vitamins is worth looking at the chicken eggs — both raw and cooked. In-kit effectively balances hormone levels, reduces the negative impact of stress and ultimately makes your erections is more stable.
Scientists from the Scientific centre for health at the university of Texas in Houston found curious: men, drink 2-3 cup of coffee a day, complain of erectile dysfunction less often, than those who are avoiding caffeine.
Detailed research has shown that caffeine acts on the sexual function like viagra: dilates blood vessels and increases blood flow. And it is — two important key to a strong erection.
Turn on the light
At dusk and in dim light the body triggers production of melatonin. This hormone helps us to calm down and fall asleep, but along with this "lull" and the male libido.
Less melatonin — higher sexual desire and better erections. So don't forget to regularly controlled the sun and try to have sex with the light on.
Everything is bad for the heart, bad and for erection. And extra pounds plus the load on the cardio-vascular system, and it has an effect on sexual function.
Do Kegel exercises
Of these exercises have heard many, but most often are recommended just for women. And in vain.
At least some men to get regular Kegel exercises help to:
- improve erection;
- increase the intensity of orgasms;
- to prevent premature ejaculation.