How to improve at the age to 63 - #24963

Diet for Male Vitality Include foods that boost testosterone and blood flow: Beetroot, pomegranate, garlic, spinach – improve nitric oxide Nuts (especially walnuts, almonds), pumpkin seeds – zinc & arginine Dates with warm milk – classic Ayurvedic libido tonic Ashwagandha churna or capsule – reduces stress, supports testosterone Shilajit (pure, from a trusted brand) – revitalizer in Ayurveda Avoid: refined sugar, excess alcohol, too much spicy or fried food, heavy dinners --- 2. 🧘‍♂️ Yoga & Exercise (30 mins daily) These increase pelvic blood flow and hormonal balance: Kegel Exercises – to strengthen erection-related muscles (try holding pelvic floor like stopping urine flow for 5–10 seconds, repeat 10x twice a day) Bhujangasana (Cobra), Vajrasana, Setu Bandhasana (Bridge pose) Walking briskly or light cardio – improves blood flow and stamina

HELLO VIJAY, Thank you for sharing this, and its completely understandable that you are feeling concerned. Erectile Dysfunction(ED) and perceived penile size can be distressing, especially when they affect self-esteem and relationships. #POSSIBLE CAUSES WITHOUT CHRONIC ILLNESS 1)PSYCHOLOGICAL FACTORS- stress, anxiety, depression, relationship tension, performance pressure 2)LIFESTYLE ISSUES- poor sleep, excessive alcohol, smoking, lack of exercise or obesity, porn-induced desensitisation. 3)HORMONAL IMBALANCE-low testosterone, thyroid isses 4)REDUCED BLOOD FLOW- early vascular insufficiency 5)PENILE SHRINKAGE- often related to poor circulation or lack of regular erections-erectile tissue needs regular blood flow -psychological perception - penis appears smaller when flaccid due to stress or anxiety #RECOMMENDED INVESTIGATIONS -serum testosterone-free/total -thyroid profile-tsh,t3,t4 -fasting blood sugar, lipid profile -vitamin d and b12 -pelvic ultrasound- if shrinkage persists AYURVEDIC VIEW AND TREATMENT PLAN -according to Ayurveda, your condition is likely related to shukra dhatu kshaya, vata imbalance, and possible manovaha srotas ducti-mind body channel disturbance #LIFESTYLE AND DIET -SLEEP- aim for 7-8 hours, avoid late nights -EXERCISE-brisk walk or surya namaskar daily -YOGA- vajrasana, Ashwini mudra, sarvangasana and PRANAYAM- especially anulom-vilom and bhramari #INTERNALLY START THIS 1)ASHWAGANDHA CHURNA- 1 tsp with warm milk at bedtime 2)SHILAJIT CAPSULE- 500mg morning empty stomach 3)KAPIKACHHU CHURNA- 3gm with honey+milk at night 4)SAFED MUSLI CHURNA- 3 gm with milk after dinner 5)VRIHANI VATI- 1tab after dinner 6_CHYAWANPRASHA- 1tsp morning with milk #DIET INCLUDE -barley, millets(kodo,samai), moong dal, lauki,tinda, karela, spinach, pumpkin -garlic, curry leaves, ginger -cow ghee -soaked nuts (4 almonds, 1 walnut) -green tea with cinnamon -fenugreek water in morning- soak 1 tsp overnight -use rock salt, cold pressed oils #AVOID -sugar, honey, jaggery, maida -heavy dairy(panner, cheese), red meat -bakery, fried food, cold drinks -white rice, potato, banana -avoid late night food, heavy dinners, alcohol, smoking, cigarettes. #YOGA, PRANAYAM AND EXERCISE These are essential. ED improves faster with these 100% natural methods. 1)KEGEL EXERCISES(PELVIC FLOOR MUSCLE STRENGTHENING) PURPOSE- improves penile blood flow, erection equality , stamina and ejaculation control. start with 2 times daily -sit or lie down with relaxed body. -tighten pelvic muscles-like stopping urine mid-stream flow. holi for 5 seconds -release and relax for 5 seconds -repeat 10-15 times per session. -gradually increase hold time to 10 seconds -do twice a day, especially before intercourse. do not squeeze abdomen and thighs. only pelvic floor 2)ASHWINI MUDRA(ANAL SPHINCTER CONTRACTION) PURPOSE- controls apana vata, tones pelvic nerves and sexual organs -sit in siddhasana or lie flat -contract your anal muscles like trying to stop stools for 3 seconds -relax -do 25-30 times in one round -perform twice daily 3)VAJROLI MUDRA(ADVANCED YOGIC CONTROL OF GENITALS MUSCLES) PURPOSE- preserve shukra, increases control, strengthens penile base -sit in vajrasana, focus on penile root -slightly contract penis upward(pull in sensation) without touching . -hold for 5 seconds. release -do 15 reps/day. over time, this increase erectile tone and control 4)SURYANAMSKAR(WITH BREATH RETENTION) PURPOSE- improves metabolic rate, clears meda dhatu, strengthens core. -perform 5-7 cycles every morning-empty stomach ADD bhastrika+ kapalbhati before suryanamskar to awaken vitality. #YOGA ASANA FOR ED -bhujangasana=opens pelvic blood flow -dhanurasana- stimulates shukra dhatu -paschimottanasana-balances apana vata -utkatasana- pelvic and thigh strength -setu bandhasna- enhances penile blood circulation -matsyasana-improves hormonal and glandular function =perform these for 30 sec to 1 min each daily #PRANAYAM FOR SEXUAL AND NERVE HEALTH -anulom vilom-10 min=vata pitta balacne, stress control -Bhramari- 5 min=deep relaxation,parasympathetiic tone -Bhastrika(mild)-3 min= boosts sexual energy -Ujjayi-- 5 min= improves mind-body connection, stamina NASYA- insill 2 drops of Anu taila in each nostril daily morning =stimulates hormonal glands and relieves mental fatigue -avoid porn,masturbatiob,excessive fantasy-> it depletes semen -focus on vitality-building thoughts -respect bhramacharya in thought, food,speech -prioritize deep sleep , mental calmness, and daily routine #EXTERNAL THERAPY 1)WARM OIL MASSAGE-FOCUSED PELVIC MASSAGE- WITH SHATAVARI TAILA OR ASHWAGANDHABALA TAILA AREA- LOWER BACK,ABDOMEN,INNER THIGHS, AND GROIN AREA TIME- DAILY OR 3-4TIMES/WEEK DURATION- 15-20 MIN -ALWAYS WARM THE OIL BEFORE USE -USE GENTLE CIRCULAR STROKES OVER LOWER ABDOMEN AND GROIN -FINISH WITH A WARM TOWEL WIPE OR LUKEWARM SHOWER 2)LOCALISED HERBAL STEAM THERAPY -APPLIED AFTER OIL MASSAGE -HELPS IN VASODILATION-OPENS BLOOD VESSELS AND ENHANCES ERECTION -VERY USEFUL. IN NERVE RELATED ED OR WEAK SENSITIVITY -TAKE A BIG VESEEL OF HOT WATER WITH HERBS LIKE DASHMOOL,TRIPHALA,VACHA -COVER THE LOWER BODY WITH A CLOTH, LET THE HERBAL STEAM PASS ON THIGHS, LOWER ABDOMEN,BUTTOCKS DURATION= 10-12 MIN 3)SHUKRA TAILA- TAKE 2-3 DROPS AND APPLY OVER THE SHAFT OF PENIS(NO GLANS), GENTLY MASSAGE FOR 5 MIN BEFORE BED 4)SESAME OIL WITH CAMPHOR- WARM MIX 2 DROPS OF CAMPHOR OIL, APPLY ONLY ON SHAFT,MASSAGE LIGTLY=DAILY NOTE- USE HIGH QUALITY CERTIFIED AYURVEDIC BRANDS LIKE DOOTPAPESHWAR, BAIDYANATH, UNJHA OR DIVYA PHARMACY PRODUCTS ONLY #SEMEN-NOURISHING DIET-VERY IMPORTANT EAT THESE DAILY - COW'S GHEE , MILK WITH DRY DATES OR CARDAMOM -WHITE ONION JUICE OR GARLIC MILK AT NIGHT -BLACK SESAME SEEDS, PUMPKIN SEEDS, SOAKED ALMONDS -BOILED EGG , BANANA, AVOCADO, FIGS, DATES -HERBAL TEA OF SAFED MUSLI+GOKSHURA+ASHWAGANDHA #STRICTLY AVOID -FRIED, SOUR, OVER SPICY FOOD -EXCESS TEA, COFFEE, COLD DRINKS -SMOKING, ALCOHOL,PORN USE,FREQUENT MASTURBATION -LATE NIGHT FOOD OR MOBILE PHONE USE AT NIGHT FINAL ADVICE -START THIS PROTOCOL FOR 8-12 WEEKS AND SEE VISIBLE IMPROVEMENT IN 1 WEEK -AVOID PERFORMANCE STRESS -STAY NATURAL,GROUNDED, AND COMMITTED TO HEALING. HOPE THIS MIGHT BE HELPFUL THANK YOU REGARDS, DR. MAITRI ACHARYA

It is natural erection strength reduces with age. Since you don't have any health problems you can take Cap. Ashwashila 1-0-1 after food with water Divya youvanamrit gold 0-0-1 at bedtime with milk Apply ashwagandha oil/ Shilajit oil on the penis twice daily. Be stress free. , have light dinner. Follow up after 2months.