How to extend intimacy and satisfy your partner. Discover the top delay condoms that can help combat premature ejaculation in the UK.

Durex Extended Pleasure Condoms (12 pack): BEST DELAY CONDOMS FOR EXTENDED SEX

Thanks to the benzocaine-based topical lubricant, these delay condoms from Durex can extend sex sessions by up to 15 minutes. However, users may experience a slight reduction in sensation, so it’s important to set realistic expectations. As the saying goes, “it’s a marathon, not a sprint.”

NottyBoy 4IN1 Climax Delay Condoms (36 pack): BEST MULTIPACK DELAY CONDOMS

If you struggle with occasional premature ejaculation but find ultra-thick condoms a turn-off, the NottyBoy 4-in-1 condom pack might be the solution. Each latex condom is ribbed, dotted, contoured, and infused with benzocaine lubricant to provide maximum pleasure for both partners. With 36 condoms in the pack, it offers great value for money.

Pasante Delay Condoms (12 pack): BEST DELAY CONDOMS FOR EXTRA SENSITIVITY

Pasante has opted for lidocaine, a numbing agent commonly used for tattoos, piercings, and surgical procedures, to help you last longer during sex. If you have a particularly sensitive penis, these condoms may be a good fit. For persistent premature ejaculation issues, consider pairing them with Pasante’s Delay Wipes.

Durex Mutual Climax Condoms (12 pack): BEST DELAY CONDOMS FOR MUTUAL PLEASURE

These anatomically shaped condoms from Durex feature a benzocaine-based desensitizing lubricant, as well as external dots and ridges to provide extra stimulation for your partner. This can help you both enjoy a more prolonged and mutually satisfying experience.

EXS EXS Endurance Delay Condoms (24 pack): BEST DELAY CONDOMS FOR NATURAL FEELING

If you long for a natural feeling during intimacy but struggle with premature ejaculation, the EXS Endurance Delay Condoms might be the solution. Made from natural latex and coated with a lidocaine-based lubricant, these condoms can help prolong ejaculation without compromising the authentic sensation.

KamaSutra Climax Delaying Condoms (12 pack): BEST TEXTURED DELAY CONDOMS FOR PROLONGED SEX

KamaSutra’s climax control condoms contain benzocaine to help you last longer, and the textured exterior with well-placed dots can further contribute to a prolonged and mutually satisfying experience. Combining these condoms with a cock ring can boost your chances of going the distance.

Manix Excitation Max Orgasmic Excitation (14 pack): BEST DELAY CONDOMS FOR FRENCH ROLE PLAY

Contrary to popular stereotypes, even French men can struggle with premature ejaculation. Manix has been selling textured condoms with a warming gel to the French market for over 20 years to help address this issue. While these condoms won’t transform you into a mysterious, sexy European stud, they can gently warm your penis and prolong the experience.

Boots Ultra Endurance Condoms (12 pack): BEST BUDGET DELAY CONDOMS

For those on a tighter budget, the Boots Ultra Endurance Condoms offer a more affordable option for combating premature ejaculation. While the details on the desensitizing ingredients are limited, these condoms can still help you last longer in bed without breaking the bank.

How Can Delay Condoms Help with Premature Ejaculation?

Delay condoms typically contain numbing agents like benzocaine or lidocaine that help reduce sensitivity in the penis, allowing you to last longer during sex. By delaying the onset of ejaculation, these condoms can help you and your partner enjoy a more prolonged and mutually satisfying intimate experience.

What Are the Potential Side Effects of Delay Condoms?

The main potential side effect of using delay condoms is a reduction in sensation. Some users report feeling a degree of numbing or desensitization, which can affect their overall pleasure and performance. It’s important to find the right balance between lasting longer and maintaining sufficient sensation.

How to Choose the Best Delay Condoms for Your Needs?

When selecting delay condoms, consider factors such as the type of numbing agent used (benzocaine or lidocaine), the thickness and texture of the condom, and the overall user reviews. It may also be helpful to experiment with different brands and formulations to find the ones that work best for you and your partner.

Can Delay Condoms Be Used with Other Premature Ejaculation Treatments?

Yes, delay condoms can be used in conjunction with other premature ejaculation treatments, such as pelvic floor exercises, behavioral techniques, or even prescription medications. However, it’s important to consult with a healthcare professional to ensure the safety and effectiveness of any combined approach.

10 Best Delay Condoms for Premature Ejaculation UK 2023

1

BEST DELAY CONDOMS FOR EXTENDED SEX

Durex Extended Pleasure Condoms (12 pack)

1

BEST DELAY CONDOMS FOR EXTENDED SEX

Durex Extended Pleasure Condoms (12 pack)

£7 at Amazon

Thanks to benzocaine, the topical lubricant designed to numb your bellend and delay ejaculation, fans have reported that these delay condoms can extend sex sessions by up to 15 minutes. It’s also normal to lose a bit of sensation in the process, so don’t be alarmed if everything starts to feel a bit quiet down there. Repeat after me: it’s a marathon not a sprint.

Type: Delay condoms
Ingredients: Benzocaine

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2

BEST MULTIPACK DELAY CONDOMS

NottyBoy 4IN1 Climax Delay Condoms (36 pack)

2

BEST MULTIPACK DELAY CONDOMS

NottyBoy 4IN1 Climax Delay Condoms (36 pack)

£11 at Amazon

If you struggle with occasional bouts of premature ejaculation but find ultra thick johnnies a major turn off, let us introduce you to this 4-in-1 party pack from cult US brand NottyBoy. Each latex condom is ribbed, dotted, contoured and pumped full of benzocaine lubricant to give you and your lover maximum pleasure tonight. And with a whopping 36 condoms in every pack, that’s a lotta bang for your buck.

Type: Delay condoms
Ingredients: Benzocaine

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3

BEST DELAY CONDOMS FOR EXTRA SENSITIVITY

Pasante Delay Condoms (12 pack)

3

BEST DELAY CONDOMS FOR EXTRA SENSITIVITY

Pasante Delay Condoms (12 pack)

£7 at Lovehoney

Pasante has opted for lidocaine to gently numb the tip of the penis and help you to last longer during sex. Lidocaine is often used to ease the discomfort of tattooing, piercing, laser treatments and surgical incisions, so if you’re not adverse to a seriously numb member this brand is well suited to people with super sensitive penises.

If you’re a persistent premature ejaculation sufferer, pop these Delay Wipes into your shopping trolley too.

Type: Delay condoms
Ingredients: Lidocaine

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4

BEST DELAY CONDOMS FOR MUTUAL PLEASURE

Durex Mutual Climax Condoms (12 pack)

4

BEST DELAY CONDOMS FOR MUTUAL PLEASURE

Durex Mutual Climax Condoms (12 pack)

Now 11% Off

£9 at Amazon

These anatomically shaped condoms come with similar desensitising lubricant, but they also boast external dots and ridges, providing extra stimulation for your partner while you power on through. And pleasuring your beloved is definitely half the battle right?

Type: Mutual pleasure condoms
Ingredients: Benzocaine

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5

BEST DELAY CONDOMS FOR NATURAL FEELING

EXS EXS Endurance Delay Condoms (24 pack)

5

BEST DELAY CONDOMS FOR NATURAL FEELING

EXS EXS Endurance Delay Condoms (24 pack)

£7 at Amazon

If you long for that natural feeling but struggle to contain yourself in the heat of the moment, it’s worth giving these long lasting condoms from Yorkshire brand EXS a try. They’re 53mm thick and liberally coated inside with anaesthetic lube to help prolong ejaculation, but they’re also made from natural latex for that authentic feeling. And you can pummel your beloved safe in the knowledge that no animals have suffered, as these condoms are vegan certified by the Vegan Society.

Type: Delay condoms
Ingredients: Lidocaine

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6

BEST TEXTURED DELAY CONDOMS FOR PROLONGED SEX

KamaSutra Climax Delaying Condoms (12 pack)

6

BEST TEXTURED DELAY CONDOMS FOR PROLONGED SEX

KamaSutra Climax Delaying Condoms (12 pack)

Now 18% Off

£7 at Amazon

KamaSutra’s climax control condoms contain yet more of our old friend benzocaine to keep you plugging away. The exterior is also embossed with well-placed dots to help you last that little bit longer and keep your lover occupied to boot. Throw a cock ring into the mix to boost your chances of going the distance.

Type: Mutual pleasure condoms
Ingredients: Benzocaine

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7

BEST DELAY CONDOMS FOR FRENCH ROLE PLAY

Manix Excitation Max Orgasmic Excitation (14 pack)

7

BEST DELAY CONDOMS FOR FRENCH ROLE PLAY

Manix Excitation Max Orgasmic Excitation (14 pack)

£14 at Amazon

Contrary to popular stereotypes, not all Frenchmen are hopeless romantics or total studs who can make sweet love all night long without pausing for thought. Anyone with a penis can struggle, and Frenchmen suffer from the exact same problems as Brits. To prove our point, Manix have been selling textured condoms to the men of France for 20 years. So, will these sheaths transform you into a mysterious and sexy European stud? Non. But they will gently warm your penis long enough for you to imagine that you are one. Ooh la la.

Type: Textured warming condoms
Ingredients: Warming gel

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8

BEST BUDGET DELAY CONDOMS

Boots Ultra Endurance Condoms (12 pack)

8

BEST BUDGET DELAY CONDOMS

Boots Ultra Endurance Condoms (12 pack)

£8 at Boots

Did you know that any distance over a marathon is officially called an ultra? So these ‘Ultra Endurance’ condoms are designed to increase your mattress mileage! Running puns aside, this own brand delay condom from Boots is cheaper than many of the market leaders but according to the reviews it holds up well under scrutiny. Get the snacks in, it’s going to be a long night.

Type: Delay condoms
Ingredients: Lidocaine

How to give your woman an orgasm she’ll never forget!

Pleasing a woman is difficult according to most men! No one really knows what a woman wants or likes, do they? And what makes it complicated is what she wants once, she may not want the second time around. Now, when things are so complex, how does a man know how to please his woman in bed? Well, the secret is that the first organ that needs to be stimulated is her brain.

Dress her up or down!

Every woman wants to feel and look sexy for her man and she ll go to great lengths to please him. But how about making her look great for a change? Ditch the stuffed bear and buy her some sultry lingerie instead and ask her strut her stuff in front of you. Not only is it a definite turn on for you, but for her too. Time to make your move!

Reach for her heart

For a woman, it s often more important to connect emotionally before establishing a physical connect. Start off with something that you know will touch her heart. Plan a romantic evening dinner, soft lights, music and wine the works. Start with the wine to get her relaxed. Pull her close and let the wine and the music do the trick! Before you know it, it ll be she who unleashes her moves on you!

Up your wild quotient

Add a little zing to the everyday, mundane activities of life. For instance, the next time you take a shower, pull her in with you. Use soap and a loofah to create a soft-and-rough touch. The unbelievably erotic experience will leave her breathless and she will never be able to help but smile every time she showers after that! Here’s a little guide to spice things up.

Hide and seek

Tie a blindfold to each other s eyes and embark on a glorious exploration! The lack of your visual senses will make your touch even more sensuous because you have no idea which pleasure spot you will hit next! The blind fishing expedition is bound to thrill her to no end!

Switch Venues

The word sex brings to mind only one place the bedroom. Why not try a different place? Say, the kitchen. Steam up things by creeping up behind her when she s baking a cake, let your fingers mesh together as you knead the dough. Pretty soon, you will be cooking an entirely different dish! The unexpectedness will send her into a frenzy that will shock you both! Here are 5 kinds of orgasms every woman should have.

Kink it up

Most women have at least one fantasy and to make that come true could mean the best orgasm she s ever had. Ask your woman if she has any deep and dark secret desires like being handcuffed or even taped! It could be the ultimate sexual experience that leaves her gasping for more.

Keep it fresh

Get hold of Kamasutra and surprise her with a new move. A woman s body is a treasure trove of hidden pleasure points. And if our ancestors swore by the century-old sex guide, it could definitely show your lady love stars in the daylight!

Tease and tantalize

There s a chance that she may come on to you first and no man in his right mind would wait to respond. But wait, don t give in! Tease her a little, play a little hard to get. The game of cat and mouse won t just make things hotter but also give her a feeling of control something a lot of women just love!

Buy her toys

Nope, we aren t talking about cuddly teddy bears, but sex toys! Experiment with dildos or vibrators to bring in that X factor.

Play games

Change a boring game of monopoly and put in options like Get a free Swedish massage or Free lap dance . Try it and be prepared for some fun and games between the sheets!

There you go 10 surefire ways we thought of to make sure your woman knows you are a sex god! But hey, let your creative juices flow and innovate just for her.

You may also like to read about the 10 ways to give your woman multiple orgasms. Want to know more about orgasms?

Click on the image below to view photos on – 10 interesting facts about orgasms you didn’t know

Image source: Getty Images

For more articles on sexual health, check out our sexual health section. For daily free health tips, sign up for our newsletter.

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Hack an organism. How to properly fight aging in order to live happily ever after

A post by Ostrovka founder Sergei Fage about how he is trying to increase his productivity and longevity, including using methods with unconfirmed clinical effectiveness, caused a negative reaction from supporters evidence-based medicine. But this topic has another side: how to take care of your health in order to live a long and active life. An unhealthy and noisy discussion in which the baby is thrown out with water at the very beginning. And then they rumble with empty basins. The problem is that very, very important things often splash out with such water. For example – as in the discussion about “biohacking” – the question of the real improvement of the nation.

The founder of the Ostrovok tourist service, Sergei Fage, stirred up the Internet with an article that he spent $ 200,000 on drugs that supposedly should prolong his life. Local battles between supporters and opponents of this approach immediately began on social networks, and the founder and president of the Science for Life Extension Science Support Foundation tried to figure out from a scientific point of view how much the medications taken by Phage would help. But it’s not only in a particular case, there are already enough ways to take care of your active longevity.

Life statistics

First, let’s look at the facts. In Russia (which is in 110th place in terms of life expectancy according to WHO statistics, right after Bolivia and the DPRK), people live 13 years less than the top three (Japan, Switzerland and Germany), and Russian men, in addition, live almost 12 years less than women. The main success of the leaders is not only and not so much the volume of healthcare costs, but the high degree of personal responsibility of people for their health and the focus of state programs on prevention.

For example, the average Japanese visits a doctor 15 (!) times a year, and at the age of 40, he undergoes a mandatory and free check-up on all the main functions of the body and an analysis of the prerequisites for the occurrence of cancer and other diseases of aging. In Germany, almost annual examinations are recommended (paid by insurance), for example, women are taught to monitor the risks of breast cancer from the age of 30. Switzerland has the world’s highest (99. 5%) coverage of voluntary health insurance, while the share of private money in total health care spending there is more than 30%. The Swiss are leaders in terms of personal responsibility for their health according to numerous surveys, and they are better than others in complying with the prescriptions of doctors and the discipline of medical recommendations.

I became interested in this topic because the longest living man in my family, my father, died at the age of 54 when I was 17. Therefore, in the 90s, I fully understood what responsibility for a family and good health are one from the conditions for it. Much to my regret, mass and accessible information on the real development of health has appeared relatively recently. But as soon as it appeared, I started using it.

Visible health problems

First, some theory. Most of the skeptics who pounced on Sergei Fage, who published an article about “biohacking”, like to argue their position by saying that “they are 50, and the doctor is remembered only for injuries.” This is a well-known position, but I note that the average age of cancer diagnosis in Russia in women is 64 years (cervical cancer – 52), the average age of detection of type 2 diabetes is 51 years (and more recently it was 54 years). At the same time, diabetes is ill in Russia 9.6% of Russians. And the cumulative risk (the percentage of newborns who die or develop cancer before reaching the age of 75) in Russia is 13.69% (2012, according to GLOBOCAN 2012, IARC, International Agency for Research on Cancer). This is the highest (!) figure in the world. To put it simply, we can assume that deaths from cancer, diabetes and cardiovascular disease increase by about 10 times in every decade after age 30. This means that all those who gleefully discuss not having to go to the doctor are already likely to develop the disease, but do nothing to detect it.

Both cancer and diabetes (as well as neurodegenerative diseases, Alzheimer’s and Parkinson’s diseases) are now called “diseases of aging”. Many researchers consider aging itself to be a disease, and at the same time many factors that either accompany or cause it are revealed daily. Numerous data show that cancer is preceded by many years of latent inflammation (which is easily detected by tests that almost no one does), and diabetes is preceded by insulin resistance (manifested in a host of mild symptoms such as energy drops after meals, etc.). But it is customary in Russia to ignore the early signals of the body, washing them down with vodka.

The fashionable argument of the opponents “there are handfuls of pills” is that “their heredity” is as strong as a rock. Yes, their mothers, fathers, grandparents lived a long and glorious century. But here, too, it is worth making a lyrical digression.

Until the middle of the 20th century, evolution took on the main mission of ensuring maximum human life expectancy (MLS), killing weak organisms in infancy and childhood with mass epidemics and diseases. The fittest survived. This led to a sharp drop in life expectancy (life expectancy, which was about 35 years before the beginning of the 19th century), but life expectancy has not grown so much since that time (by 10-20 years). In other words, viruses and bacteria “knocked out” weak organisms from the population, which, however, were thus deprived of the chance to become great scientists, musicians, and simply good people.

The great achievements of medicine of the last century have removed this mechanism, infant and child deaths have fallen by orders of magnitude, but this has led to the fact that the genetics of a modern person, that is, the body’s ability to cope with stress and aging on its own (this is important!) worse. In other words, humanity began to evolve more socially than biologically, and the deterioration of the gene pool is counteracted by improved medicine. Which, however, is true for those who use medicine.

Another important circumstance that should not give rise to calm is that a modern city dweller (and we have an urbanized society) does not breathe the air of 50-70 years ago, walks 5-10 times less and has an order of magnitude less routine daily physical activity. Therefore, all the numerous studies confirming the direct impact of regular (moderate) physical activity on longevity is simply a recognition of the fact that a person needs to get out of massive and harmful physical inactivity to the level of the average amount of physical effort for his type.

To summarize: even if you can boast of a good genome (I, for example, cannot), this does not mean that you will live at least as long as your ancestors did without making special efforts. In a country where citizens believe that “the state is obliged to provide them with health” (so, by the way, it is written in the Constitution), this is sad news: the state does little to protect geroprotection and strengthen preventive medicine. So it’s up to you whether you take prevention of aging seriously or hilariously report on social media how successfully you avoided the doctor.

Not a panacea, but a system

Now let’s move from the big picture to a personal strategy. Many, as a rule, in the region of 50 years old, abruptly begin to think about old age. And dream of a magic pill that will push her back. I think there is no such panacea and never will be. The human body is too complicated, and there are too many systems and mechanisms in it, which themselves begin to age, and the discord between them enhances aging.

At the cellular level, cell aging leads to a decrease in their sensitivity to basic molecules, such as insulin. Removal of old cells from organs over time is slower, they accumulate, provoking latent inflammation of the organs (and its consequence is often neoplasms). The fundamental systems of the body, endocrine and immune, change irreversibly with age, and all this is associated with changes in the psyche, behavior, and cognitive functions. Even a super-effective drug can fix one mechanism, but it will not stop the aging of the rest. Aging is the most complex and diverse human disease, and it requires full respect for itself.

Recently, there have been many scientifically proven facts of increasing both average and maximum life expectancy with the use of certain methods or drugs. A revolution in this area is underway before our eyes: literally every week a new study appears that brings new facts. A breakthrough is being made both through new methods (study on mice with human genetic apparatus, that is, mice suffer from “human” versions of diseases and their metabolism is close to ours), and through the completion of many years, and often many decades of population studies on tens and hundreds of thousands of people who started a long time ago.

All this leads to an explosion of information. More than 600,000 articles on medicine are published in the world every year (more than 10 million of them have been accumulated in 20 years). Each article contains statistics, models, examples. Many articles contain revolutionary results. But physically, even a modern doctor or researcher is not capable of viewing all relevant articles, except perhaps only the brightest ones in the most authoritative publications or within a very narrow topic. And aging is a broad topic. A possible solution to the problem in the future will be artificial intelligence, which will be able to operate with all factors. For example, IBM Watson in some cases makes diagnoses better than doctors, but there is still work to be done on full-fledged artificial intelligence systems that will help in the fight against aging.

Today, when any doctor with any regalia undertakes to talk about aging, if he does not start with a disclaimer about the limitations of his understanding of the subject, then, unfortunately, he is deceiving you. It is physically impossible to keep all the variety of topics. Therefore, the modern struggle with old age begins to form completely different forms of medical organization (and patient strategies) than before.

First, the fight against aging began to be taken seriously. 8 years ago, when I personally asked Silicon Valley investors how many Longevity projects they had, they answered me – 0, the topic is too unproven. Now there are such projects in every (!) venture fund with a focus on Life Science, and even in Russian ones. A number of advocates, such as Orbi de Grey, have managed to arouse a wide interest of investors and sponsors in tackling the challenges of combating aging. In Russia, such an evangelist is Mikhail Batin, who actively promotes and develops the theme.

Secondly, the first data have been accumulated that confidently (scientifically proven) link certain factors with aging. The greatest misconception of the century about “fatty foods” that allegedly provokes an increase in cholesterol has been crushed. The true “provocateur” of negative metabolic processes has been found and identified: it is sugar and other “fast” carbohydrates. Effective diets have been identified (“Mediterranean diet”, “starvation-mimicking diet”), methods and required intensity of sports (regular moderate exercise, and not at all extremely dangerous marathons), and so on and so forth.

Third, research is starting to bring concrete breakthroughs in regards to various drugs, vitamins and minerals. For example, the drug metformin, which has been used for diabetics for half a century, has shown a lot of geroprotective properties, prevents cancer and other diseases. By the way, this was found out by looking at the average duration of diabetics treated with metformin: it turned out to be higher than that of the “healthy” control group. However, this does not mean at all that it is time to include it in everyone’s daily diet – population studies on the scale of a person’s life are still underway. But according to the testimony, doctors prescribe it quite boldly.

Fourth, there are doctors who begin to carefully read all these materials and apply certain methods and approaches. From personal experience, I can say that endocrinologists and immunologists are closest to understanding the scale of the problems, they are characterized by a systemic and broadest view of the human body. Alas, more narrowly sharpened specialists very often have a view from their bell tower, although, of course, it all depends on how attentive the doctor is to the general information.

Hackers vs programmers

Now it’s time to talk about “biohacking”, which has become fashionable. In fact, initially this “movement” concerned very narrow applications for a sharp increase in individual human abilities – for example, the first story was about “night vision”. However, now it is interpreted broadly – as a way to resist “biologically programmed” aging and generally strengthening cognitive and other functions at any age. Attitudes towards biohacking are different: from admiration to defamation, but you need to take it carefully.

Why did active measures to prevent aging and “diseases of old age” become known as biohacking? The voices of those who consider aging itself to be a programmed process are heard louder and louder. “Programmed wear”, like in cars, to stimulate purchases. According to this version, the human body is needed only for reproductive functions, and therefore, having fulfilled them, it collapses, just like salmon dies after spawning. But even those who believe that there is no “program” and that aging is a natural process agree that programs for self-maintenance of health and efficiency in the human body are active only in the reproductive phase, and after 30 they begin to weaken. A healthy and productive person after an active reproductive phase is needed by society, and not by nature, and therefore it is not his body that deals with health issues, but the person himself and medicine as a system – this is the “hacking” of the natural state of affairs, which does not suit us.

Biohackers in a trivial sense are all those who apply the methods of maintaining a healthy lifestyle purposefully. And in this sense, the inclusion of new proven ways to support tone or health is just a continuation of an already existing trend. On the other hand, people actually voluntarily become participants in a global experiment, having the prize of being the first to achieve a long-awaited result. This is called the now fashionable term civil science, but, of course, should be carried out according to all the rules of science – that is, with the formulation of hypotheses, setting goals, coordinating methods and monitoring results. Therefore, a normal biohacker will not take a single step without advice from a doctor who will help him compile a competent set of control metrics and will take into account the compatibility of methods and drugs.

Tips for a long life

If you collect the most researched issues of life extension, you can highlight several topics. Please note that these are tips given from personal experience, you may have personal characteristics, the actions of the medical plan must be coordinated with the doctor.

1. The fight against old age should be started ahead of time, optimally at the age of 30, when the body systematically switches from growth to aging. At this moment, the first systemic shifts begin, which then, like an avalanche, gain their power by the age of 40-50-60. At least at this time, you need to learn how to regulate sleep and physical activity. You need to sleep at least 7-8 hours, play sports at least twice a week. Everything is simple.

At the same time (preferably earlier) you need to drastically give up sugar and learn how to regulate your intake of carbohydrates (reduce their amount, especially the fastest ones with a high glycemic index, such as french fries).

It is important to make the first check for minerals and vitamins at this time – their deficiency is not yet critical, but it is already leading to systemic shifts. At least in our latitudes, we are systemically deficient in vitamin D and polyunsaturated fatty acids (Omega 3, etc.). In men, zinc or magnesium deficiency accelerates the decline in testosterone. A systemic deficiency of B vitamins may begin to form. But in any case, all supplements must be agreed with the doctor, because there is both individual sensitivity and individual intolerance.

At the same time, age-related gluten allergy begins to develop in the modern population. In Russia, they don’t really know how to diagnose this problem, or rather, doctors don’t think about this problem. And the consequences are often so varied that it is impossible to say whether there is a simple symptom. However, since gluten-containing foods (all wheat, for example) often also have the highest glycemic index, simply reducing the proportion of wheat in the diet is beneficial for everyone. There is another reason: over the past 50 years, the amount of gluten in wheat has increased by an order of magnitude or more due to selection (which was necessary for the ease of making magnificent muffins). Therefore, in the traditional diet, the dose of this unsafe protein is enormously exceeded.

The hardest thing to part with is sugar. If you refuse it, the body rebels, a person experiences almost withdrawal. But, according to the author’s experience, not for long: it will be difficult for about a month, but the result, believe me, is worth it. A complete rejection of sugar leads to the most tangible results in the form of an improvement in the condition, therefore I recommend it as a “first step” – if you can do it, you will do the rest, and the result is so obvious that it is already easier to take other steps.

2. Strange as it may seem, mood and sleep are a key indicator of incipient age-related problems. Anxiety, insomnia, lack of vigor in the morning, weakening of concentration, fatigue, irritability and emotional instability are all signs of incipient systemic failures. And God forbid you Aesculapius to begin to compensate for these problems with psychostimulants or other drugs. And even more so (as is customary in Russia) – to flood problems with alcohol. The fact is that these trends, as a rule, are the consequences of problems in fundamental systems – the endocrine, immune, as well as the inability to systematically work out stress.

It is important to make a reservation here – stress harms the body. But a healthy body knows how to respond and overcome stress. This means that the problem is either that the body begins to give up systemically (pre-disease) and stresses begin to “break through the defenses”, or you have too much stress and you don’t know how to block them and take a hit, and they begin to systematically undermine your body already.

This means that at 30 and after (and even better earlier) it’s time for you to seriously start learning to work with your psyche. Meditations, simple techniques for calming anxiety (for example, rational planning), courses and books on a good worldview (whatever you like or on the advice of a good therapist or just a friend). In general, it’s time to get used to the fact that everything in life is not at random, and your good mood and good communication with people is your responsibility for your health.

At this moment, if you are going into a tailspin (insomnia, severe anxiety, depression, aggression and systemic conflicts with your neighbors) do exactly two things. Make a full check of the body (mainly for hormonal disruptions) and go to a psychotherapist. Learn to overcome such emotional storms once and for all (by finding the cause and effective treatment). This is the foundation of self-care skills.

3. With age, after 40, the direct consequences of the early factors of aging begin to form, for example, sleep worsens, the hormonal background changes more strongly, and insulin resistance occurs. It goes slower if you started at 30, but units start. So it’s time to go through a complete check-in and move on to controlled diets, which basically boil down to reducing the calorie content produced by reducing the consumption of carbohydrates. Two important caveats. First, “hard diets” (high hunger) tend to be counterproductive. A moderate and controlled reduction in calorie intake is needed. Secondly, the currently fashionable ketogenic diet still has arguments both for and against, therefore, for example, I resorted to it to a limited extent (six months), under the supervision of a doctor, and having a specific medical task to regulate weight in a certain way (overweight problems in I have never been, but nevertheless, such was the doctor’s prescription).

Showing the benefits of the “Mediterranean diet” – less red meat, more fish and poultry, and always a lot of vegetables and fiber. However, nightshade or something else may be harmful to you directly, so once again, consult your doctor. But the general approach to sound strategy is moderation, don’t go to extremes. Veganism leads to a proven acute vitamin deficiency. Some of the beneficial proteins are not present in fish, but only in red meat. None of the drastic diets have proven longevity benefits. But a light (20-30%) calorie restriction and the body will accept it easily – and, it has been proven, it will benefit.

In general, I highly recommend reading the book “The Intestine of a Long-Liver” by Alexei Moskalev, perhaps the best Russian gerontologist with an excellent talent for popularization.

4. There are extremely promising results on geroprotective drugs, however, as I said before, in fact, you will become a participant in a large study on their usefulness. Your risk, but, I repeat, it is worth embarking on this path only under the supervision of a doctor. At a minimum, he will tell you when to stop by looking at certain parameters of the body.

Starting at age 40, regular annual prophylaxis and testing of major systemic markers should be mandatory. It is difficult to give an exact nomenclature, you can, for example, use the list of Mikhail Batin and his Open Longevity group, but at a minimum you need to control thyroid hormones, blood sugar, testosterone / estrogen, C-reactive protein, cholesterol levels (high and low density ) and triglycerides, the level of glucose tolerance. Both a cardiologist and an endocrinologist will write out such a check for you in response to the most typical complaints of forty-year-olds – lethargy in the morning, lethargy after eating, lack of vigor and clarity of mind “like in 20” (yes, this is a symptom of problems, not the notorious “age”) , weight gain and the like. If any indicator is out of the norm, then you can already discuss with your doctor what to do. AT 90% of cases will be helped by many years of proven vitamins and supplements. I’ll just make a reservation right away – not poly / multivitamin complexes from pharmacies on the advice of a pharmacist, but specific minerals / vitamins, the deficiency of which has been established and diagnosed by analyzes.

Is it worth the notorious $200,000 that Sergey Fage, the founder of Ostrovka, spent on biohacking? Of course not. But you have to spend. However, it is up to you to decide whether this is a good price for a healthy life.

And two important conclusions

The most non-obvious thing about biohackers’ diets is psychoactive substances. I’ll say right away: the author passes. A tangible and powerful surge of vivacity from the above described seems to me personally absolutely sufficient. The rest – if the doctor prescribes according to indications.

And second: the now fashionable sport of overcoming (triathlon, marathons), alas, also refers more to the formation of dependence on a number of neurotransmitters (which are stimulated by such super-efforts) than to reasonable efforts to maintain life expectancy. Just consider why in a famous myth a young professional warrior ran 42 km and died, but a modern clerk after three years of training did not. After a certain age (30-40), any stimulation of growth in the body (and increased tissue renewal after overload leads to this) enhances the processes that lead to the accumulation of errors in the body (for example, neoplasms). Current research shows that after 40, insulin-like growth factor needs to be restrained, not boosted, so moderate exercise for pleasure is what you need, but exhausting running for an “endorphin high” is not.

And as we used to say: hang in there, good health and good mood to you.

Healthy eating tips | Tervisliku toitumise informatsioon

Everyone can follow the principles of a healthy diet. Read the rules below and take them as a basis for planning your meals – and the first step towards a healthy diet and lifestyle will be taken.

Be active – move more, sit less

Energy intake and expenditure must be balanced. To maintain a normal metabolism and good health, it is imperative to move and reduce the time spent during the day in a sitting position, especially behind various screens.

Start your day with breakfast

Breakfast should be rich enough to give you energy for the day. At night, the body consumes carbohydrate stores that have accumulated in the liver, and in the morning they should be restored. If you do not eat breakfast, the body will begin to degrade its own reserves, which can lead to a decrease in the efficiency of the body’s functioning, for example, a decrease in working capacity, learning ability and concentration. The carbohydrates that we get with breakfast are used immediately, and the body does not store them as fat. Breakfast should be rich in slowly absorbed carbohydrates. Various cereals are well suited, especially from whole grain cereals. Sandwiches are also suitable, and for breakfast it is quite possible to afford a small delicacy.

Eat regularly

Plan your day so that you have time to eat at least three times a day, as regularly as possible, to avoid overeating caused by long breaks between meals. If necessary, between the main meals, you can snack on fruits and vegetables, nuts and seeds, yogurt. In terms of dental health, you should not eat more than five times a day. Remember that a cup of coffee or juice or a cookie that you drank / ate between meals also counts as meals. The last large meal depends on the time you go to bed, however, as a rule, you should have dinner no later than 18:00-19:00. You should not go to bed completely on an empty stomach – if necessary, no later than a couple of hours before going to bed, you can have a little snack, for example, eat a vegetable.

More foods rich in dietary fiber

In order to have enough fiber in your diet, which is necessary for normal digestion, you need to eat both grain products and fruits, vegetables and berries. Reduce your consumption of white flour products and eat more whole grains that are rich in dietary fiber and more complete. Eat buckwheat and other grains, opt for whole-grain options over regular pasta and rice, and use whole-grain flour when baking. A good breakfast is porridge and high-fiber whole grain cereal.

Eat at least 5 handfuls of fruits and vegetables a day

To avoid deficiency of many essential vitamins and minerals in your body, try to eat fruits or vegetables at every meal. For lunch and dinner, half the plate should be occupied by vegetables. Eat as many different fruits as possible to get a variety of nutrients. Vegetables should always be served with the main course, be it a simple salad, steamed vegetables, boiled or stewed. For dessert, eat fruits and berries. Although we get vitamins and minerals in small amounts from some berries, in order for fruits and vegetables to help treat, for example, cardiovascular diseases or prevent the development of certain forms of cancer, they should be consumed at least 500 grams per day.

Give preference to fish, not meat

Fish should be on our table 2-3 times a week, because it contains essential omega-3 fatty acids that reduce the risk of common diseases such as cardiovascular disease. Fish is also an indispensable source of vitamin D, which in turn helps the body to better absorb calcium, which contributes to bone health. You need to eat both red and white fish, eat less canned fish, salted and smoked fish, because. they contain a lot of salt. Depending on the type of fish, you need to eat at least 200 grams per week.

Consume fats wisely

Our body definitely needs fats, but in small amounts. Therefore, when cooking, preference should be given to steaming, boiling, stewing or baking in the oven, rather than frying in a large amount of fat. To reduce the content of saturated fatty acids in the food itself, before cooking, remove the skin from the product (including chicken), remove fat and fat visible to the eye. Be aware of hidden fats found in patties, baked goods and processed meats, for example. Use vegetable oil for cooking. Try to diversify your menu by adding nuts, almonds and seeds. Don’t be afraid of fish oil!

Less sugar

Added sugars are sugars that are added to food in the food industry (for example, sweets, confectionery, soft drinks, juice drinks, curd spreads, yogurt, and some meat products), or that you yourself add when preparing food (for example, in coffee, tea or desserts). Some cups of yogurt can contain about 40 grams of sugar, and a 500 ml bottle of soft drink can contain over 50 grams of added sugar. If you consume such foods, then on the same day you should no longer eat sugar and other sweets. Remember that soft drinks do not quench your thirst. Thirst is best quenched by water. Instead of sweets and cakes, eat fresh or dried fruit for dessert.

Less salt

Most of the extra salt is put on the plate against our will with canned and prepared food. In fact, we get a lot of salt already from everyday foods like bread, cheese, and ham. To consume less salt, look for less salty alternatives in similar foods and favor foods you make yourself with fresh ingredients over store-bought foods. When cooking, instead of salt, you can use herbs and other seasonings. Serving ready-made dishes on the table, you can add a pinch of salt to them.

Quench your thirst with water

Water is essential for the transport of nutrients and their residues, the proper functioning of digestive juices, and more. In total, an adult needs 28–35 ml of water per kilogram of body weight, i.e. OK. 2-3 liters. If a person eats normally, they get most of their fluids from food, such as fruits and vegetables, soups, and drinks. An adult should drink an additional 2-3 glasses of water per day, and even more in hot weather and if he plays sports. The best drink is pure water.

Do not get carried away with alcohol

The metabolism in the human body does not need alcohol. When drinking, men should not drink more than four and women should not drink more than two units of alcohol per day. One unit is the amount that contains 10 grams of absolute alcohol. Every week there should be at least three completely alcohol-free days. It should also be remembered that, among other possible harmful effects, alcohol in large quantities provides additional energy. For example, one unit of alcohol is approximately 4 cl of strong 40% alcohol or 12 cl of 12% wine; 0.5 liters of beer (5.2%) is two units of alcohol.