Increase potency with pelvic floor training
We explain the causes of erectile problems and how you can improve your potency with pelvic floor training.
Katharina Heilen · 17 June 2024
Have you noticed that your erections are not as firm as they used to be? We understand how frustrating this can be for you and everyone involved. But do not worry! Small lifestyle changes can often lead to a noticeable improvement. We explain what can cause erectile problems and how pelvic floor training in particular can strengthen your erectile function and help you regain your previous function.
Common causes of erectile problems
In clinical studies, 52 % of men aged 40 to 70 reported having erectile problems. So you are not alone! But what are the reasons? Erectile problems occur when the body is under physical or psychological strain, or strain related to lifestyle. These are the most common causes [1]:
Hormonal disorders
It is well known that the hormone testosterone has an effect on your sensitivity and stamina. A hormonal imbalance can promote erectile dysfunction.
Excess weight
Excess body fat can lead to hormonal changes and health problems that contribute to erectile dysfunction. A body mass index (BMI) of 25 or higher is classified as overweight.
Medication
Some medications can have a negative effect on potency, for example medications for high blood pressure, depression and prostate problems. Studies suggest that taking steroids can also lead to potency problems [2].
Weak pelvic floor muscles
The strength of your muscles has a direct impact on your potency. If your muscles weaken with age, this can become noticeable during sex. With pelvic floor training, you can maintain your pelvic floor muscles.
Stress, anxiety and depression
Do you often feel stressed or tend to experience anxiety or depression? This psychological strain can affect your sexual desire. Changes in serotonin, dopamine and cortisol levels are among the factors responsible.
Relationship Issues
Only those who feel seen and heard can build trust with their partner. Conflicts or communication problems in a relationship can have a negative impact on your ability to achieve an erection.
Self-esteem and body image
A negative self-image or low self-esteem can cause stress before or during sex and have a negative impact on your potency.
Lack of Movement
A lack of movement, or very little movement, can slow down the general metabolism and thereby also contribute to erectile dysfunction.
Diabetes & high blood pressure
High blood sugar levels and excessively high blood pressure can damage your nerves and blood vessels over the long term. This can impair blood circulation to your penis.
Neurological conditions
Multiple sclerosis, Parkinson's or spinal cord injuries, for example, can affect the nerves required for an erection.
Cardiovascular diseases
If your heart or blood vessels are affected by disease, this can have a negative impact on blood flow to the penis.
Smoking and alcohol
Both can damage the blood vessels and thereby impair the circulation to your penis.
Injuries
Yes, injuries in the pelvic area or to the penis can also cause erectile dysfunction.
If you are unsure about the cause of your erectile dysfunction, we recommend seeking medical advice. This will allow appropriate treatment options to be identified and your erectile function to be improved.
How can I improve my erectile function?
Would you like to return to your previous level of function and enjoy yourself in bed again? We understand. Depending on the cause, there are various options that may help you.
Increase potency with pelvic floor training
Your penis is directly connected to the pelvic floor muscles. Because the pelvic floor muscles can become weaker with increasing age or a lack of exercise, targeted pelvic floor training is ideal for naturally increasing potency. We recommend effective exercises for men to strengthen the pelvic floor. Probably the most effective and simplest pelvic floor exercise: the 22-minute sessions on the MyPelvi pelvic floor trainer. It is easier than any visit to the gym because you keep your everyday clothes on and can simply sit back. The actual work is done by magnetic field impulses, which trigger up to 25.000 contractions and thus stimulate your pelvic floor muscles. Most users notice an increase in potency after just a few weeks.
Improve erectile function through strength training
Regular pelvic floor training can be a real game changer for increasing erectile function. Exercise in general can also have a positive effect on erectile function. For example, exercise improves circulation and strengthens the cardiovascular system, which is responsible for blood flow to the penis. Exercise can also help prevent excess weight and obesity, which are risk factors for erectile dysfunction. In addition, exercise can balance hormones, increase testosterone levels and thereby boost desire. We recommend strength training, ideally incorporating targeted pelvic floor training, and intensive interval sessions such as HIT training if you want to improve your erectile function. But be careful: there is a risk of injury in the pelvic floor area! Increase your exercise intensity gradually and ensure that you perform the exercises correctly.
Enhancing erectile function through endurance exercise
Anyone who exercises regularly can reduce anxiety and stress while releasing feel-good hormones. This leads to more energy and an improved mood. Both are good prerequisites for increased potency. Consider endurance sports such as running, swimming and cycling – only with a specially shaped saddle and not over excessively long distances – as well as brisk walking to support your potency. Yoga and stretching can also help reduce stress, improve your flexibility along the way (useful in bed too!) and promote your overall well-being.
Improve erectile function through diet
A balanced diet can improve your erectile function. In general, a diet rich in fruit, vegetables, wholegrain products, lean protein and healthy fats promotes overall health and can thereby increase your energy levels and erectile function. Alcohol, cigarettes and fast food, on the other hand, can have a negative effect on erectile function.
What can you eat to increase potency?
Certain foods are said to have a particularly potency-enhancing effect, such as oysters (because they are rich in zinc). But you do not have to eat oysters every day to support your potency. There is no single food that increases your potency. Rather, a wide variety of foods can have an overall positive effect on your health and thus also on your potency. These include, for example:
Green leafy vegetables (e.g. spinach, kale and rocket) Beetroot Berries (e.g. blueberries, strawberries and raspberries) Dark chocolate Oily fish (salmon, mackerel, sardines and tuna) Linseeds, pumpkin seeds and walnuts Poultry and oily fish (organic and in moderation) Eggs (organic) Pulses Green tea Olive oil
Looking for delicious recipe ideas? No problem!
For example, consider porridge with berries and nuts, as well as a glass of freshly squeezed orange juice for breakfast.
A quinoa salad with spinach, chickpeas, avocado and grilled chicken, along with a glass of water or green tea, makes an excellent lunch.
In the evening, grilled salmon with steamed broccoli and sweet potato mash could be a good idea.
For a snack, a handful of walnuts or a banana, as well as a small yoghurt with a teaspoon of linseeds, are ideal.
If you want to support your potency, you can make a noticeable difference with pelvic floor training (e.g. with MyPelvi) and a healthy lifestyle. If you feel that you may have a medical potency disorder, it is important to seek medical advice. This allows possible conditions to be identified and a treatment plan to be developed.
Potency disorders do not simply have to be accepted or become the norm; they can be treated professionally.
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