It is natural for men to be concerned about their performance in bed. This is because a good sexual performance not only boosts confidence in men but also provides extreme pleasure to their partners. In sexual relationships, performance is key to enjoying good sex and creating emotional bonding.
Most men are continuously searching for ways to improve their sexual performance or find solutions to existing problems that have made their sex life a blur.
It is usually very tempting to reach for sexual enhancement drugs or pills, herbal concoctions or even some unorthodox methods in finding ways to boost sexual performance. However, there are a number of natural ways to improve or enhance sexual performance. Here are some ways to improve sexual performance in men
Ways To Improve Sexual Performance In Men
Focus on your cardiovascular health
The cardiovascular system plays a crucial role in erection. For an erection to occur, there must be a flow of blood supply to the penile erectile tissue. Blood is transported to the penis by the arteries and veins.
The penile artery called the internal pudendal artery supplies oxygen-rich blood to the penis so that erection can occur. This artery expands to increase blood flow to the penis, the blood is then absorbed by two spongy tissues in the penis called the corpus cavernosal and causes them to become inflamed.
This swelling makes the penis become firm and larger in size, such that it protrudes from the body(erection occurs). Once an erection has been achieved. The veins narrow to trap the blood in order to maintain an erection. As soon as ejaculation occurs, the veins expand to release the previously trapped blood, which flows back to the body. This is the point where the penis regains its normal size.
Cardiovascular diseases like hypertension, stroke, coronary heart disease and health conditions like diabetes and having high cholesterol and triglyceride levels can damage the arteries and nerves. This can influence the amount of blood that flows to the penis, thereby making it difficult to get or maintain an erection.
It is important to pay attention to cardiovascular health by engaging in physical activities like jogging and taking brisk walks, cutting down on foods high in saturated and trans fats, quitting smoking, reducing salt intake, drinking lots of water to stay hydrated, maintaining a good body weight and having regular check-ups at the hospital to monitor your blood pressure, cholesterol levels, and blood sugar.
Taking these steps will help your body’s blood circulatory system to function efficiently, which means the right amount of blood will reach your penis for an erection to occur and last long.
Maintain a good diet
You basically can’t function well in every aspect of your life without the right type of foods, This applies to sex too. For good sexual performance, you need a combination of heart-healthy, stamina improving, and libido-boosting nutrients, as well as other essential nutrients needed by the body.
Heart-healthy foods include a broad range of fruits and vegetables(especially cruciferous vegetables), seafood especially those rich in omega-3-fatty acids, whole grains, nuts, a large quantity of fiber, healthy oils like olive and sunflower oils, legumes and avocados. Avocados are especially good for lowering the risk of developing metabolic syndrome which can cause erectile dysfunction.
Libido boosting foods are mostly foods rich in zinc. Sitting at the top of this list are oysters. They contain a sufficient amount of zinc per serving. Other zinc-rich foods include pumpkin seeds, crabs, pine nuts, truffles, and figs. Zinc is essential for regulating testosterone levels, which is a key sex hormone in men.
Foods containing flavonoids have been shown to improve erectile function by a great margin. Flavonoids play a role in the synthesis of nitric oxide which helps in the dilation of blood vessels. Flavonoids rich foods include a wide range of berries, hot peppers, parsley, celery, tea, red wine, citrus fruits, and dark chocolate.
It is especially efficient in improving erectile function when combined with exercise. Plants such as Ginseng, fenugreek, and maca have also been shown to boost sex drive to some degree. In fact, a number of studies have shown that maca plays a role in improving sexual performance.
You might also want to load up on garlic and basil. Garlic is rich in allicin which increases blood flow for stronger erections and promotes great sexual endurance. Aside from its blood circulating functions which is good for arousal, Basil (sweet basil), is reportedly famous for its a strong pleasant aroma that can incite sexual desire in men. Basil combined with pine nuts is said to be potent as an aphrodisiac.
Keep stress at bay
Stress can adversely affect your sex life by increasing heart rate and blood pressure which is detrimental to libido. Also, stress releases a hormone called cortisol which can affect sex hormones when released in high amounts. Stress at work or from daily activities can tend to build up over time and become chronic. This may contribute to poor sexual performance and it may also affect your overall health.
Stress can also affect you psychologically in that you will lose focus and become distracted during sexual activity. It may also totally deplete your sex drive and stop you from having sexual urges. Stress is also a leading cause of anxiety and depression which if not controlled, can drastically affect your libido and sexual performance.
Also, unhealthy habits such as smoking, drinking, binge eating, lack of physical exercise can arise from chronic stress. All of these habits impede sexual performance to a great extent. Anxiety about sexual performance before having sex can negatively affect the outcome of sex.
It is important to carve out time to relax when life, daily activities or responsibilities become overwhelming. Getting lots of physical activity and ample sleep is a good way to keep stress at bay. If you suffer from sexual anxiety, it is imperative that you take the right steps in controlling your fear, and negative thoughts. You can start by opening up to your partner about your fears and worries.
Get lots of exercises
Exercising regularly can greatly improve blood flow and reduce the risk of developing cardiovascular diseases and other health conditions that can interfere with the body’s circulatory system. It also helps to increase stamina and flexibility which are the key ingredients to perform well in bed. Exercise can also improve mental health by serving as a mood booster, which helps to decrease symptoms of anxiety that may get in the way of sexual activity.
Exercise also ensures that the right body weight and desired body physique is achieved and maintained. Obesity can fuel the chances of developing cardiovascular diseases. Good body weight and physique that results from regular exercise can improve confidence. Confidence and good sexual performance work hand in hand. When a man is confident about his body, he is more likely to trust in his performance abilities and has great sex.
Just like there are kegel exercises for women, there are also muscle strengthening exercises for men which involves exercising the muscles responsible for ejaculation and arousal. The exercise can be done while urinating by stopping the flow of urine midway and releasing.
It can also be done without urinating, this involves contracting the muscles for a few seconds and relaxing them. This should be done repeatedly in cycles for a specific time frame, and then repeated at other times during the day.
Also doing Yoga exercises can help improve erectile function by increasing flexibility, muscle strength, and stamina which is required for the ultimate sexual experience.
Do not ignore foreplay
Foreplay undoubtedly paves way for great sex. Foreplay creates room for emotional intimacy and bonding. It stimulates the production of the body’s natural lubricants that makes sex easy and enjoyable. It helps to ease the tension that may build up before sex.
Foreplay involves oral sex like cunnilingus and fellatio, kissing, and some role-playing. Foreplay helps to stimulate sexual drive and desire which can make for a good sexual performance.
Eliminate unhealthy behaviors
Smoking and excessive drinking should be the last thing on your mind when your sexual performance has become poor. Alcohol is a known depressant and an excessive intake of the drink can affect mood, lower sexual desire, and may make getting an erection or reaching orgasm difficult.
Excessive alcohol intake is usually highlighted as the common cause of temporary and long term erectile dysfunction. If you must take alcohol, it is important to practice moderation.
Smoking suppresses a man’s sexual desire to a great extent, which negatively affects sexual performance. Once the zeal to have sex is almost non-existent, sexual activity becomes tasking and it will rub off on performance levels.
Also, cigarettes contain tobacco and nicotine which affects blood flow by causing the constriction of the blood vessels. Hence it directly contributes to lack of arousal, lubrication, and erection.
Open the lines of communication
Sharing your fears and concerns with your partner will not only cement the bond between you and your partner, but it will also go a long way in helping you perform better in bed. This is because your partner may proffer solutions that may work for both of you or help you figure out a way to deal with sexually related issues that may be affecting your sex life.
They can also help you discover parts of your body that responds well to sexual stimulation and use it to both of your advantages. It is important to carry your partner along in what goes on in your inner sexual mind. By carrying them along, you will be more comfortable approaching sex and more driven towards improving sexual performance