Are you having trouble sustaining an erection during sexual intercourse? As many as 50 percent of men over 40 have been there, too. As millions will attest, erectile dysfunction can be deeply frustrating and have a negative impact on both relationships and self-confidence. The good news is that there are many ways to treat erectile dysfunction, from simple lifestyle changes to medication to herbal remedies. If you want to know how to overcome erectile dysfunction so you can feel happy in the bedroom again, keep reading.
Get past your dislike of the doctor's office. Millions of men who experience erectile dysfunction (ED) each year are too embarrassed to talk about it with their doctor. ED is a very common disorder, but it is not considered to be a "normal" part of aging. ED is often a signal that there is an underlying problem that needs to be treated. Before attempting to overcome ED on your own, it's very important to make an appointment with your doctor and clear up any other issues that might be affecting your ability to sustain an erection.
Exercise regularly. Make it a priority to get outside or go to the gym to walk, run, swim, bike, or do strength training at least 4 times a week. According to a study conducted by Harvard, walking 30 minutes a day caused a 41% drop in risk for ED. Getting regular exercise aids circulation, getting your blood pumping through your entire body. When it's time to sustain an erection, better circulation is key.
Keep your weight down. Larger waistlines are associated with higher rates of ED. Putting in the work to slim down can lead to huge improvements in the bedroom. Make sure you're eating a healthy diet loaded with plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats.
Quit smoking. Smoking can make ED worse since it interferes with your circulatory system and is linked to diseases that cause ED. If you're having trouble sustaining an erection, now might be the time to give up the cigarettes for good.
Avoid alcohol. Alcohol is another substance that has a huge impact on erections. After a few drinks, many men of all ages find it much more difficult to stay hard.
Exercise your pelvic floor. The pelvic floor helps the penis stay hard during erections by pressing on a vein that keeps blood from leaving until the erection is over. Men who exercise their pelvic floor have better results than those who rely solely on lifestyle changes to correct erectile dysfunction. Perform Kegel exercises to strengthen the muscle.
Exercising regularly has many benefits for the body and many times these benefits can be life changing. It has been proved that doing exercise sets the foundations for a happy sex life as well. While exercising the brain releases endorphins the sex hormone. These hormones not only spice up the sex but also help in digestion, lower the heart rate, blood pressure and cortisol and ease the body.
1. Blood circulation:
Blood flows and the exciting sensation is very important prior to and during sex. When a person exercises regularly then there is an increase in the blood circulation and thus the blood is pumped to all parts of the body. In women who exercise, the circulation increases the fluids of the vagina which in turn helps in a quicker lubrication when in the act.
2. Release of endorphins:
Having a clear mindset while having sex is very important. This is more important for women as they tend to over-ride things, thus working best when they have a clear mind and are able to concentrate only on the sexual act. When orgasm is achieved then endorphins are released which is basically a mood elevating chemical. It makes a person feel good and gives relaxed feeling of the mind and body along with euphoria. Endorphins are usually released during exercise, sports and sex. Along with the endorphins putting stress at bay and lifting the mood it also give a clear mind for the sexual activity.
3. Longer and stronger orgasms:
On average orgasm in men and women lasts for 10 and 20 seconds, respectively. With exercise one can easily extent this time, pleasure and strength of the orgasm. On contraction of the pelvic floor muscles an orgasm is achieved. When these muscles are kept strong then a longer orgasm is achieved. Sacrum is the area which supports the pelvis and spine; when it is exercised with glutes then it helps in strengthening the muscles. Also, kegels, squats, and pelvic thrusts are some of the exercises which can be done.
4. Increases self confidence:
A sexiest trait is that someone can show is that they feel good and confident about the way they look. Studies prove that people who exercise regularly and have good fitness levels display good confidence in their sexual acts and desirability.
5. Exercises the brain:
It is said that a great sex usually starts in the mind and the brain is a mighty sex organ. Thus it is of utmost importance that the brain must be fed with nurturing information, so that it becomes stronger. Research backs that by simply changing the way we think can change the brain to react to situations.
The pelvic area has a number of muscles which need to be maintained healthy for optimal urinary and reproductive functions. From being able to start and maintain a good flow of urine to erections that last long, these muscles play a significant role.
These exercises were developed by Dr. Arnold Kegel in the 1940s, originally used to tighten the vagina after vaginal birth. Soon, their benefits in men were discovered and so they are today widely advised for both men and women.
How does it work?
The main idea of the Kegel exercise is to strengthen the pelvic floor muscles. It runs from the tailbone up to the pelvic bone and is shaped like a hammock. Strengthening this muscle allows for better functioning of the sphincters, giving better control over urination as well as ejaculation.
There are 4 simple steps to doing the Kegel exercise that is find, contract, hold, and release; and repeat. Read on to know more.
Find: The pelvic floor muscles control the urine stream and the anal opening, so the next time you are urinating, try to stop midstream and locate the muscle. Without any tension on the legs or the abdomen, try to lift the pelvic floor upward.
Contract: The first step is to contract the pelvic floor muscle, while continuing to breathe.
Hold: When you start doing it, it might be difficult to hold it for more than a few seconds. This will gradually increase with time. Make a mental note of it to track progress.
Release and repeat: Release the muscle and repeat for up to 10 times, each contraction lasting for 10 seconds
This simple exercise is advised by doctors to men will manage a variety of issues. The fact that it can be done anywhere, requires no equipment and is so simple, but so effective have added to its popularity.
The stronger pelvic floor muscles improve blood flow to the penis, providing harder, longer lasting erections.
The volume and force of ejaculation will also be improved greatly with repeated Kegels, leading to stronger orgasms
Improved control over the muscles improves sexual stamina, thereby allowing you to control your orgasm
Used in managing urinary incontinence
Nocturnal urination can be managed by regular Kegel exercises
Prolapse of pelvic organs can be prevented
Because of these varied benefits, it is widely used by doctors and sexual experts in a number of patients.
Erect Penis Control: Fighting the Masturbation Urge
As many men now know, masturbation is an activity that practically all guys engage in (even if they don't always admit it). There are benefits to stroking the erect penis beyond the obvious physical pleasure, such as contributing to penis health and exploring how the body works, yet sometimes a guy may want to cut down on his masturbation frequency. In some cases, that can present some challenges.
As stated above, masturbation is a perfectly normal and healthy activity, one which brings about a tremendous amount of pleasure. Essentially all guys masturbate at some point in their lives, and most men masturbate with some regularity throughout their adolescence and adulthood.
Still, most men have probably had a point in their lives in which they've thought, "I'm masturbating a little too much. I better slow down for a while." This can be due to any number of reasons. The penis may be sore from too much activity, for example, or he may simply be very busy and feel that he needs to devote some time to something other than his penis.
But ignoring that erect penis is not always easy. When a guy needs help controlling his urge to masturbate, he may want to consider some of these strategies:
- Stay away from porn. This should be a no-brainer, but if a dude doesn't want to be tempted to fondle his erect penis, he should avoid activities that are likely to bring about an erection. Unless a man really enjoys testing himself and seeing how strong his resolve is, avoiding masturbation triggers like exposure to pornography is a must.
- Alter sleep habits. Many men enjoy masturbating in bed, often just before they fall asleep or when they wake up with morning wood. If trying to keep the urge under control, change the amount of time spent in the bedroom and try to use it just for sleeping. Reading or streaming videos in bed increases the possibility for masturbation. Instead, do other activities in a common space and just head to the bedroom when ready to sleep.
Once in bed, try to sleep on the side rather than on the back or stomach. Sleeping on the side reduces the chance of the penis rubbing against sheets or bedding and becoming aroused. Many men masturbate in order to help them fall asleep. Engaging in deep breathing exercises while in bed may be a good alternative.
Men who wake with morning wood often just turn off the alarm clock when it rings and begin masturbating. Placing the alarm clock on the other side of the bedroom can help, as a man has to get out of bed and can't just roll over again when he turns it off.
- Schedule yourself. Make plans to strictly limit the time spent masturbating. If a typical masturbation session runs 30 minutes, set the alarm for 15.
- Use other activities. Plan on doing things to keep from masturbating. Engaging in alternative physical activity - playing basketball, skateboarding, going to the gym, taking a walk - is especially good, as exercise can release endorphins just as sex does, helping to decrease the desire to masturbate. But even non-physical activities - watching a movie, baking, etc. - can be a distraction.
Although masturbation is a part of life, most men like to know that they have a proper degree of control over it, just as they like to have control over other parts of their lives.
Of course, even a man comfortably in charge of his masturbation may get a little over-zealous with his erect penis, resulting in rawness or soreness. Daily use of a superior penis health crème (health professionals recommend Man1 Man Oil, which is clinically proven mild and safe for skin) can be a big help with this problem. Re-moisturizing the penis helps soothe the soreness, so using a crème with both Shea butter and vitamin E (two top rate moisturizing agents) is essential. Also be sure acetyl L carnitine is an ingredient in the chosen crème. This amino acid protects against peripheral nerve damage, which too much rough handling can bring about and which can result in loss of sensation in the penis.
If your testosterone levels is below 300/prcm than you may start exercise
1 By weight lifting
If you do weight lifting than will strong your pelvic muscles and increase your testosterone level
2 By kegel exercise
Kegel exercise to way
(A) By Anus push and hold 10 round 3 time in a day and 4 days in a week
(B) By Urethra push and hold than you do urination
Penis muscle and pelvic muscles and testosterone Will be increase by this.
Premature ejaculation or early ejaculation is the expelling of semen with minimum sexual stimulation, almost immediately after (or sometimes before) sexual penetration. This is a common sexual problem for men below the age of 45 in addition to erectile dysfunction. Premature ejaculation can be a result of several physical and psychological factors. If the root cause is not serious, the problem can be solved by a few simple techniques, such as:
1. Breathing exercises
Relaxation techniques like breathing exercises and meditative practices can help you to concentrate. It also moderates the tension and stress levels, which are directly related to arousal. Avoid short and rapid breaths as they can put undue pressure on the heart and increase the pulse rate. This often results in early ejaculation. On the other hand, if you take deep breaths and practice holding them in for three to five seconds, you can also use the technique during arousal.
2. Kegel exercises
Kegel exercises can help both men and women with their sexual problems. In men, these help to strengthen the pubococcygeus muscle by repeated contraction and relaxation. The pubococcygeus muscle helps to control urination too. If you use the same technique when you are close to an orgasm, you can delay your ejaculation.
3. Squeeze technique
This technique is used to reduce excessive and rapid rate of arousal. When you are close to orgasm, you can squeeze the base of the penis to curb the erection somewhat so that it can build up again. This will automatically delay ejaculation. It is a good idea to practice this technique on your own first and then try it with your partner.
4. Stop and start exercise
This exercise was perfected by the masters and johnson team of sexual research. This technique is also to be practiced individually for the first few times. You can masturbate alone and stop just before reaching the climax. You can practice this again and again by bringing yourself closer to ejaculation every time until the point you cannot control or regulate the process any more. This will help you to know the limit till which you can stop and regulate the ejaculation process. You can then use this technique during sexual activity with your partner.
5. Reduce stress
The stress hormones in your body prevent the secretion of testosterone which is responsible for your sex drive. Alcohol, tobacco or nicotine and other illegal drugs used to combat stress can also have an adverse effect on your sexual arousal and cause premature ejaculation.
Kegel is named after renowned gynaecologist Arnold Kegel. Kegel exercises are for the strengthening the pelvic floor muscles. You must continue doing Kegel exercises multiple times for several days, to begin to see changes and benefits.
1. It is a highly recommended treatment for urinary incontinence
2. Works well in case of decreased bladder control
3. Strengthens pelvic muscles
4. Relieves abdominal cramps
5. Helps in pelvic toning
6. Prevents organ prolapse
7. Beneficial to those with constipation as kegel exercises help regulate bowel movements
Kegel exercises during pregnancy
During pregnancy, most women suffer from problems related to constipation, which can be kept in check by regular practice of kegel exercises. The strengthening of pelvic muscles is of utmost need during this time, as weakened muscles can lead to a major prolapse if they are unable to bear the weight of a baby. Strong pelvic muscles are required to have a healthy pregnancy. These exercises are useful in preparing the muscles for labour and childbirth. If you notice occasional leakage of urine during the third trimester, it is a warning sign of losing bladder control, which, if left untreated, can worsen during the post partum period. Regularly exercising can help prevent complications occurring due to pregnancy.
How To Do Kegel Exercise During Pregnancy?
Try to stop the flow of urine when you are sitting on the toilet without tightening your abdominal, buttock, or thigh muscles. When you're able to successfully start and stop urinating, or you feel the vaginal muscle contract, you are using your pelvic floor muscle, the muscle you should be contracting during Kegel exercises.
You can do Kegel exercises two ways: either by holding or quickly contracting the pelvic floor muscle. To do slow Kegels, contract the pelvic floor muscle and hold for three to 10 seconds. Then relax and repeat up to 10 times. To do fast Kegels, quickly contract and relax your pelvic floor muscle 25 to 50 times. Relax for 5 seconds and repeat the set up to four times.
Squatting: Squatting is helpful during labor because it opens the pelvic outlet an extra quarter to half inch, allowing more room for the baby to descend. But squatting is tiring, so you should practice it frequently during pregnancy to strengthen the muscles needed.
How to do Squatting? An exercise called a wall slide is especially helpful. Stand with your back straight against a wall, place your feet shoulder width apart and about six inches from the wall, and keep your arms relaxed at your sides. Slowly and gently slide down the wall to a squatting position (keeping your back straight) until your thighs are parallel to the floor. Hold the position for five to 10 seconds, slowly slide back to a standing position. Repeat five or 10 times.
Pelvic Tilt: What is it? Pelvic tilts strengthen abdominal muscles, help relieve backache during pregnancy and labor, and ease delivery. This exercise can also improve the flexibility of your back, and ward off back pain.
How to do Pelvic Tilt? You can do pelvic tilts in various positions, but down on your hands and knees is the easiest way to learn it. Get comfortabe on your hands and knees, keeping your head in line with your back. Pull in your stomach and arch your back upward. Hold this position for several seconds. Then relax your stomach and back, keeping your back flat and not allowing your stomach to sag. Repeat this exercise three to five times. Gradually work your way up to 10 repetitions.
These exercises can yield great benefits with minimal effort. The exercises require no special equipment except comfortable clothes, and a little space to do them.
Do not worry if you are not close to the goal when you begin. Pelvic muscles are like any other muscles in your body. They will become stonger only with time, consistency and mindful work.
Beware: If you sense any pain in your back or abdomen after doing a Kegel set, it is a sign of you not doing them properly.
Routine diagnosis and tests are important to perform if you are diagnosed unexplained infertility. These diagnostic tests include assessment for Ovarian Reserve and other hormonal factors are involved which has to be assessed in order to treat infertility.
There are different tests for men and women, which helps the Fertility specialists to diagnose about the causes or reasons for the infertility. Some of them are briefly explained here:
Valuation of Male Infertility
In the infertile couple, the assessment of male factors like previous medical history, age, lifestyle of male and semen analysis has to be done. The evaluation of medical history includes prior paternity, surgical history, use of any medicines and sexual dysfunction. Physical assessment includes: abnormalities in testes i.e., Varicocele and absence of vas deferens could be detected.
Assessment of Female Infertile
Evaluation of female infertility included the assessment of ovulation or ovarian defects. A patient with menstrual abnormalities should be investigated for underlying causes such as polycystic ovarian syndrome, thyroid disease, and hypothalamic causes secondary to weight changes. Another test for the infertility in couples included the assessment of Ovarian reserve. the testing includes the Day 2 or day 3 serum AMH (Anti-Mullerian Hormone) or Serum FSH (Follicle stimulating hormone).
Kegel exercises can improve your sex life and help with pelvic floor problems, including urinary and fecal incontinence. The key is to get in the habit of doing them every day so you start to see results.
Find your pelvic muscles by stopping the flow of your urine mid-stream. Before you do your Kegel exercises, it's important to find your pelvic muscles. These are the muscles that form the floor of your pelvic floor. The most common way to find them is to try to stop the flow of your urine midstream. This tightening is the basic move of a Kegel. Let those muscles go and resume the flow of urine and you'll have a better sense of where those Kegels are. Just remember to see a doctor before you begin your Kegel exercises if you have any medical problems that may prevent you from doing Kegels safely.
If you still have trouble finding your Kegels, place your finger in your vagina and squeeze your muscles. You should feel the muscles tightening and your pelvic floor move up. Relax and you'll feel the pelvic floor move back again. Make sure your finger is clean before you insert it into your vagina.
Use a hand mirror to find your Kegels. If you're still having trouble locating or isolating your Kegels, place a hand mirror below your perineum, which is the skin-covered area between your vagina and your anus. Practice squeezing and relaxing what you think are your Kegel muscles. If you do this correctly, you should see your perineum contracting with each squeeze. If you're a sexually active woman, you can also ask your partner if he can feel you "hugging" his penis and letting go during sex.
Make sure you have an empty bladder before you begin your Kegels. This is important. You don't want to do your Kegels with a full or a partially full bladder, or you may experience pain while you do your Kegels, as well as some leakage. Before you start your exercise routine, do a bladder check so you can perform those exercises as efficiently as possible.
Concentrate on only tightening your pelvic floor muscles. Your Kegel exercises should focus on these muscles only, so you should avoid flexing other muscles, such as your buttocks, thighs, or your abdomen, for best results. To help your concentration and the efficiency of your movements, make sure you breathe in and out as you perform each set of Kegels, instead of holding your breath. This will help you relax and get the most out of your pelvic floor exercises.
Get into a comfortable position. You can do these exercises either sitting in a chair or lying on the floor. Make sure your buttock and tummy muscles are relaxed. If you are lying down, then you should be flat on your back with your arms at your sides and your knees up and together. Keep your head down, too, to avoid straining your neck.
Boost Your Penis Function With These Targeted Exercises
One reason that guys like to practice good penis health is that it can have an impact on their penis function. There are many components to good penis health, such as proper penis hygiene, use of protection during sexual encounters, and maintenance via application of a penis health crème. But for many men, one way to help maintain or sometimes boost penis function is through penis-specific exercises.
Keep it in play
Although the penis isn't a muscle, it needs to be treated like one in some ways - and that means giving it the exercises it needs to stay fit. "Use it or lose it" often applies to the penis as much as to other things. One difference is that sometimes exercises for the penis can actually be a lot of fun.
For example, simply engaging in sex - whether with a partner or with one's own hand or applicable sex toy - is one of the best penis exercises there is. It also helps penis function because, as the saying goes, "practice makes perfect."
But sometimes even for men who are very sexually active, there can be a need for a little extra help in the penis function department. That's where edging exercises can come in handy.
What is edging?
It's a term used to indicate a "stop and start" method of sex, most often used in masturbation. The idea is for a man to masturbate as usual, stroking himself to a state of excitement where he is almost ready to ejaculate - when he gets to the "edge" of ejaculating. He should then stop masturbating and let the desire to ejaculate subside, then resume masturbating again. When he returns to the edge of ejaculation, he stops again.
The idea is to do this repeatedly for as long a time as possible. If a man typically masturbates, for say, ten minutes, he might start out by edging for 20 minutes, then the next time try for 30, then 45, etc. (Some men enjoy edging for hours, but an individual should decide what works best for himself.)
Edging benefits penis function by helping a man learn how to prolong his ejaculation.
Another penis-specific exercise is called Kegel exercises. Basically, this helps strengthen the muscles in the pelvic floor, which can strengthen the penis in turn.
But how does a guy find these muscles?
The best way is for a man to wait until he needs to urinate. After he starts urinating, he should stop in mid-stream and notice which muscles he uses to prevent the urine flow. These are the muscles that he wants to exercise.
Kegel exercises are simple. They just involve contracting and releasing the aforementioned muscles, holding them tight for 3 to 5 seconds, then releasing, and repeating the process. Most men start small, doing a set of 3-5 Kegel exercises two or three times a day. They should gradually increase these repetitions and/or the length of time that the muscles are contracted.
Kegel exercises can help strengthen muscles which play a role in penis function, especially where erectile maintenance is concerned.
Exercises to improve penis function should be a part of most men's penis health regimen, as should daily application of a first rate penis health creme (health professionals recommend Man 1 Man Oil, which is clinically proven mild and safe for skin). The ideal crème is going to contain many ingredients, including two important ones: L-arginine and L-carnitine. The former is a valuable amino acid which is intended to boost production of nitric oxide; this helps create situations where penis blood vessels can more easily expand when blood flow is increased during erections. The latter has neuroprotective properties which can help prevent loss of sensation in the penis, especially due to rough handling or overuse.