Every man there comes a time when the sexual performance could also be unsuccessful, because I doubt that in the future the success of intimate relationships. Often this happens, even quite young people, but affected more often, the men of the middle ages.
Erection pleasant consistency is essential for a healthy circulatory system. We're not going into the details of how closely linked the quality of blood circulation, testosterone and the health of the testes and the brain (which, incidentally, is also an important element of good sex). Just a note: cardio is a great way to increase the efficiency. Aerobic workouts can also treat the erectile dysfunction, what can we say about the prevention.
So at least 30-40 minutes a day, the exercises. Jogging, swimming pool, tennis (at least desktop) or a few stops on foot. The heart is below the waist, thank you.
Try to reduce stress
Stress is one of the main enemy of erection. He privodit heart rhythm disturbances, increased blood pressure, worsening of mood. This physiological cocktail that serious damage to sexual desire reduces the performance. A clumsy person is not likely to show height of spirit in the bed.
Output: look for ways to reduce the effects of negative psychological stress. Yoga, intensive communication with a punching bag, therapy, the conversations, the love heart is the heart — the opportunity to reduce the stress enough.
Get rid of the bad habits
Just don't be satisfied with cigarettes or alcohol. Otherwise, there is a vasospasm, to say goodbye to a normal erection.
However, if you Smoke, it is necessary that the tie is definitely with regard to the drinks, there are some nuances. Medium (medium!) the consumption of alcohol doesn't hurt potency. But there is a case also improves.
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. Thanks to the flavonoids — antioxidants that strengthen the walls of the blood vessels, and has beneficial effects on heart health.
Eat, garlic, pepper, banana
Some fruits and vegetables have the magic in terms of the potency of the properties. Than cardio, will improve the blood circulation. American medical resource HealthLine recommends most often:
- Onion, garlic (if you close your eyes to the specific smell). It stimulates the blood circulation.
- The banana. Advantage — high content of potassium, which normalizes blood pressure, increases the libido.
- Hot peppers, including Chile. They also improve the blood circulation, helps to cope with the high blood pressure.
Foods high in omega-3 vitamins
Fatty acids, omega-3 also helps to improve blood flow. Look at them, salmon, tuna, avocado, and olive oil.
The Vitamin B1 to facilitate the passage of nerve signals from the brain to various parts of the body, including the penis. In particular, a lot of special vitamins, pork, peanuts, beans.
Well, the whole range of the b-vitamins need to look for chicken eggs, raw or cooked. The set effectively balances hormone levels, reduces the negative effects of stress, and ultimately makes the erection more stable.
The researchers at the health Science center, the University of Texas in Houston found interesting: men drinking 2-3 cups of coffee a day, complain of erectile dysfunction less often, than those who avoid caffeine.
In-depth research has shown that the caffeine effect on sexual function like viagra: dilates blood vessels, increasing the blood flow. And that's two important keys to a strong erection.
Turn on the lights
At dusk, the twilight, the body triggers the melatonin production. This hormone helps us to calm down and sleep, but together with the "he's" the man libido.
Less melatonin — a greater sexual desire and better erection. So don't forget to regularly seem to the day, and try to have sex with the lights on.
To lose weight
All that the heart has a bad, bad erection. The excess additional load on the circulatory system, and affect sexual function.
Do Kegel exercises
About these exercises, I heard that a lot, but it is generally recommended that only women. But to no avail.
At least the men are a part of regular Kegel exercises help to:
- it improves the erection;
- to increase the intensity of the orgasm;
- to prevent the premature ejaculation.