IPHREHAB: Premature Ejaculation / PE AND SEXUAL DYSFUNCTION

IPHREHAB

Premature Ejaculation / PE

Premature ejaculation or PE as it is commonly known is a sexual dysfunction affecting young men aged below 40 years. It could be simply explained by saying that it is the male climax or ejaculation occurring before either of the partners is ready for it. In colloquial terms it could be described as ‘coming within six thrusts’ or ‘coming within two minutes.’

Greek mythology called it ejaculatio praecox. The Greek God of fire, while in pursuit of the goddess Athena, dropped his seed on her leg and thus was conceived the God Erichthonius , King of Athens.5

It is very often thought to be psychological in origin, where a man who is very anxious or has oversensitive genitals ejaculates before penetration or too soon after penetration, and that it does not yield the desired satisfaction to the couple. When such a situation leads to frustration, lack of enjoyment from sex, and finally depression and lack of self-esteem, it is deemed to be a case of premature ejaculation. It would not be an understatement to state that premature ejaculation can be a leading cause for broken relationships. 

The condition has been linked to instances of abuse or traumatic experiences related to sex in childhood or anxious individuals. It could at times be secondary to hormonal problems or problems related to the prostate gland. 

A detailed history of the man’s sex habits, prior sexual trysts, as well as that of the partner must be elicited while treating a couple affected by premature ejaculation.

Sometimes, it could be an instance of the female partner taking a rather too long time to climax, or not climaxing at all, as opposed to a man ejaculating prematurely. An examination of the male usually does not reveal any abnormality.

Treatment lies in both partners understanding the problem, and approaching it in a relaxed manner. Various exercises, positions and maneuvers are recommended to delay the ejaculation for that wee bit longer.

Medications useful for this condition are the anti-depressants, which actually delay ejaculation as a side effect and not as a primary effect. Local anesthetic creams are available which when applied over the penis, numb it and thereby delay the stimulation and ejaculation process.

Though research is on for better drugs, nothing can surpass an easy attitude, understanding stance and patient approach to this problem. Healing oneself of old emotional scars, perhaps with the help of a psychologist also goes a long way in overcoming this problem.

IPHREHAB:How to Eat to Increase Your Testosterone

IPHREHAB

How to Eat to Increase Your Testosterone

Aging men and bodybuilders wishing to increase their testosterone levels often try various herbs and pills. However, too many of them ignore the impact of the most powerful "supplement" of all -- food.

A healthy diet is one of the most effective ways for men of all ages to naturally and safely increase their testosterone. Although nutritionists and medical researchers differ on the details, there's increasing evidence the high testosterone diet is the diet men (and women) ate for hundreds of thousands of years before the invention of agriculture -- large quantities of lean meat and fish, vegetables, and nuts.

Dr. Weston Price and Dr. Loren Cordain studied hunting gatherer societies around the world and found they all relied on animal protein. And their members did not suffer from obesity, heart disease, or cancer.

You increase your blood sugar levels when you eat lots of starchy and sugar carbohydrate foods -- all food with what's known as a high Glycemic Load. This forces the pancreas to release insulin.

The more sugar and starches you eat, the more sugar in your blood. The more sugar in your blood, the more insulin your pancreas releases. The more insulin release, the more it inhibits your cyclic AMP, reducing your testosterone.

Not only that, but insulin instructs your cells to store excess carbohydrates as fat. When your insulin levels are high it's nearly impossible to burn stored fat. So excess insulin increases your body's stores of fat. And fat cells produce inflammatory biochemicals that inhibit the pituitary gland's signals to the testes to create more testosterone.

The more sugar and starchy foods you eat, the higher your levels of insulin and the more fat your body stores, reducing your testosterone. Therefore, to increase or maintain your levels of testosterone, reduce or eliminate sugar and starchy foods from your diet. Eat protein, vegetables, nuts, and fruit in moderation -- just like our "primitive" ancestors.

IPHREHAB: NUTRITION IN MERATHON

IPHREHAB
NUTRITION IN MERATHON


1. Keep hydrated.
Drink eight glasses of water per day, and make sure to keep drinking while exercising.


2. Decrease or eliminate junk food.
It supplies empty calories, excess fat and sodium, sugar and food additives.


3. Feed your muscles.
They need energy to work, and their main energy source is glycogen. Carbohydrates are your best source of glycogen.


4. Eat 5 to 6 grams of carbohydrates per kilogram of body weight
To supply adequate glycogen to muscles.


5. Choose healthy sources of carbohydrates.
Eat fruits, salads, pasta, cereals and whole-grain breads. They not only provide carbohydrates, but are packed with fibres, vitamins and minerals.


6. Check with a professional trainer or nutritionist to assess whether you need extra protein.
If you are training vigorously, extra protein may be worth considering. The added amount is usually small, even for professional athletes.


7. Eat a healthy, well-balanced diet
The USDA's (United States Department of Agriculture) Food Guide Pyramid suggests three to five servings of vegetables and two to four servings of fruit every day.


8. Make sure to get fat in your diet.
Even if you are on a weight loss program, polyunsaturated and monounsaturated fats are better for you than saturated. The recommended amount is no more than 30 percent of your total intake of calories.

IPHREHAB ::RUNNING FOR BEGINNERS IN MARATHON RACE

IPHREHAB

RUNNING FOR BEGINNERS IN MARATHON

Running is a simple democratic sport.

To start, you need very little by way of equipment. You don't need an opponent or a team. You don't even need specific skills for taking up jogging as a first step to marathon running.

It all depends on what you want to get out of your running. Approach it in the right way and you will not only have fun, but running will increase your general well-being, will tone your body, give you a healthier complexion and a sunnier outlook to life. Above all, ask experts and novices and all in unison will agree that these benefits pale against the entirely intangible high one gets from finishing a marathon!

You have probably met an individual experiencing post-marathon euphoria. They're the ones who can't walk without a frown due to extreme exertion, but are nevertheless wrapped in a great feeling of achievement, which comes from having dared and succeeded. The achievement makes one feel different inside, think differently and more positively about one's self.

So while there's plenty of magic about the marathon event, there's no special secret about the people who run marathons. They are you and me.

THE FIRST STEP

Your mind is perhaps more important than you realize at this stage.

All runners new or old, fast or slow, have the same decision to make again and again - Get up, and get out there on the road. Many a times a nagging voice in the mind keeps saying, "Let's have a rest day today, it won't matter."

The toughest step is to take the 'first' step.

BEFORE YOU RUN (A MEDICAL ADVICE)

If you have any lingering doubts about your health, or if you have not exercised for a long time or if you have weight or blood pressure problems, ask for medical advice.

RUNNING WITH YOUR BUDDY

It's fun to run together. Running buddies support and help each other to keep going. And importantly, when you know someone is waiting for you, you are less likely to skip the run!

RUNNING GEAR

Running shoes:You need firm cushioning to protect your feet and the rest of your body from the damaging impact of running on the road.

There is no such thing as a single 'best buy.' There are many models of shoes for the simple reason that "no two pairs of feet are the same". There is the shape of your foot to consider - that's called getting the right 'fit.' Ask for road training - running shoes. Make sure there is 'arch support.'

Selecting your running shoes

• While trying your shoes on, make sure to wear the socks you will be wearing while running.
• Walk and jog in the shop in a number of shoes to get the feel of them in action.
• Buy late in the afternoon when your feet are slightly swollen from the day's activities.
• Look for a comfortable fit. There should be one finger-space (about half inch) between your big toe and the shoe, so your toes can wriggle inside.
• Get good cushioning at the heel.
• Look for a padded arch support, soft inner of the shoe and padded tongue.
• The shoe should not be stiff: you should be able to bend it at the centre - it shows flexibility.
• The sole of the shoe should be wide enough to support the foot.

Clothing:

• T-shirts or running vests: make sure they are not too tight at the neck and under the armpits. Nor should it be too thick as it is hot and humid in India. A collarless shirt is less restrictive; dry-fits or cottons are best.
• Shorts: Best are cotton/nylon mixtures or dry-fit. Better to avoid pure nylon. Make sure you are able to raise one leg so that the thigh is parallel to the floor below.
• Pants: Cotton pants are more absorbent and tights are good too.
• Sports bras for women are advisable.
• Socks: Cotton or dry-fit socks are better for sweat absorption. Special socks with extra cushioning are also available.

WARMING UP

The warm-up is important as cold muscles are more easily damaged. It helps prepare your mind to give the right signals to your body - 'you are readying for your run'.

Loosening exercises:

• Arms: With your feet astride, raise your arms above your head and move them in a circular fashion away from the body. Keep your body upright, swing both arms forward, then in reverse direction a few times. Then swing your arms sideways together, move your neck and head in the same direction.
• Forward bending: With your feet together, bend forward and touch your toes, then ease your back upwards and repeat a few times. Do not jerk - you might pull a muscle.
• Side bending: With your feet astride and hands resting on your hips, lean deep to the left, going down as much as possible, then return to the upright position and repeat on the other side. Do this three to four times.
• Stretch your calf muscles: Take your right leg in front of you, point your toes up, bend forward and hold your toes. Do not bend the knee. Repeat with the left leg. Do this about two to three times.
• Quadriceps stretches: Stand on your right leg. Hold your left ankle in your left hand and pull it up towards your butt until you feel the stretch on the front of your thighs. Repeat the same on the left leg.
• Ham string stretches: Stand facing a table or a parapet (or something you can raise or rest your leg on), raise your left leg and place the heel on the table, then lean forward, hold for a while, and repeat the same on the other leg.