First of all, drug use to improve sexuality is not a long-term approach, but may have side effects, and may be more useful in the light of the gradual adjustment of everyday health care, which is safer, as follows:
I. House of life: building the foundations first
1. Prohibition of smoking and alcohol is key: tobacco affects blood supply by blood vessels, alcohol is too drunk to inhibit nervous reactions, it has a significant effect on capacity in the long run, with as little as possible or no smoking, and alcohol is contained, for example, not more than one or two wines per day and not more than one beer。
2. Don ' t sit up long enough: a few hours at work or at home, walking every 40 minutes for five minutes, avoiding oppression of the bottom pelvis and affecting local blood circulation。
3. Regular releases are not excessive: normal physiological needs are not deliberately repressed, but are not too frequent, usually one to three times a week (adjusted for age and physical state), and excesses result in physical fatigue and influence。
4. Sleep is assured, and does not stay up late: sleep is 7-8 hours per day, it disrupts hormones (e. G., impacting testosterone levels) and long-term sleep is not only unspirited, but also affects abilities。
Ii. Exercise: selection for action, adherence is more important
1. Kegel movement@: specialized pelvic muscles are useful for control
- how to do this: first, find the bottom muscles (the muscles that are constricted while holding urine, or the muscles that are suddenly stopped while taking a piss) and keep them down for five seconds, then relax for five seconds, 10-15 groups, 2-3 times a day, sitting, lying and standing, for example, watching tv, playing mobile phones, and not looking for time。
- be careful: don't hold your breath when you contract, just breathe normally, you might not find muscles at first, and you can do it a few more times。
2. Deep crouching: training the power of the lower limb and promoting blood circulation
- how to do so: feet are separated and shoulder-wide, feet are slightly outward, knees are slowly down, knees are not above the toe, legs and ground parallels are kept for 1-2 seconds, and slowly rises, three groups of 15-20 each, starting with a chair to be held to avoid instability。
- advantages: the lower limbs are strong and the overall strength will be raised, which will also help the state。
3. Full-body exercise: the basis for improving overall quality
- it is recommended that jogging, swimming and cycling take place 3-4 times a week for more than 30 minutes each, which enhances the cpr function, improves the circulation of the whole body, improves the body's base and, of course, improves its abilities; it is also possible to go to the gymnasium to practice strength (e. G. Leg exercises, core exercises) and further improves physical strength and resilience。
Iii. Diet: eat more of these, don't touch them
Eat more of the food “inherited”:
- high-quality proteins: eggs, milk, skinny meat (veal, lamb), fish shrimp (e. G. Salmon, oysters with more zinc, for the benefit of men), which supplement the body's nutritional requirements and maintain muscle and hormone levels。
- fresh vegetables and vegetables: extra broccoli, spinach, tomatoes, apples, bananas, grapes, vitamin supplements and dietary fibres, helping to metabolize the body and avoiding constipation @ (cure also affects bottom blood circulation)。
- miscellaneous grains and nuts: oats, rough rice, walnuts, almonds, in lieu of part of the white flour, which stabilizes the blood sugar and supplements the trace elements, and is enough for a single piece of nuts per day。
Reduced consumption of body-injured food:
- do not eat too much oil, sugar and salty food, such as fried food, cakes, pickles, which can make people fat and can affect the health of the blood vessels and thus the blood supply。
- less sugary beverages and more white or light tea, such as green tea and tea, to help the body with water and promote metabolism。
In general, men's health care does not have to be deliberately “up-to-date” or to find shortcuts in order to make life habits, exercise, diets, and long-term insistence that the physical state and related abilities will naturally improve slowly and work better than the safety of medication。
