Seven Steps to Increasing Male Sexual Performance

Overview

Sexual health can be a difficult and embarrassing topic of conversation for many, and as often isn’t talked about enough. In this article, we look at seven effective ways to improve sexual performance of male.

Introduction

It’s well known in general that men are much less likely than women to head to the doctor if something is wrong. Men visit their GP four times a year versus the six a year that women go, and 9 in 10 men do not like to trouble their GP or pharmacist unless suffering a truly debilitating medical problem.

This being the case, it’s even less likely that a man will seek professional help when it comes to their sexual health, even if there’s been a reduction in their sexual performance. Fortunately, there are a few things you can do as a man to increase your libido without having to go to the doctor, and in this article, we’ll tell you the most effective ways.

Here are seven steps to increasing male sexual performance.

1. Regular Exercise

There are several benefits of instilling regular exercise into a man’s weekly routine that will help  improve sexual performance. Firstly, cardio exercises such as running, swimming, or biking improve blood flow and endurance, meaning you’re able to go longer without getting too exhausted.

At the same time, resistance and weight training significantly increase testosterone levels, heightening the libido, and by extension, boosting sexual performance. Heading out for a run around the park or attending a fitness class for example is also a great way to reduce stress, another cause of low sexual performance.

2. Watch Your Stress Levels

Stress Level

A man’s sex drive can largely be measured by his testosterone levels, the predominant male hormone that helps regulate muscle mass, strength, and libido.

When met with a stressful situation, the body produces adrenaline and cortisol to cope – cortisol and testosterone have a strong negative correlation, and when cortisol levels go up, low testosterone levels follow, lowering a man’s sexual appetite. (1)

If you find yourself having trouble maintaining sexual performance, it could well be linked to finding yourself living in a stressful environment. Take the time to address this with mindfulness sessions and a focus on relaxation to lower the cortisol circulating in the bloodstream, and return your testosterone levels to where it once was.  

3. Improve Your Diet

Food and diet play an important role in everybody’s health, and sexual health is no different. A bad diet can diminish sex drive by reducing testosterone, while a good diet can greatly increase it and restore testosterone levels.

Alcohol has long been known to cause acute or erectile dysfunction, while the worst food for men includes fast foods such as burgers and burritos contain large amounts of trans-fats that can dramatically inhibit male sexual performance. (2) (3)

On the other side of the coin, a diet rich in whole grains, nuts, fruits, and vegetables can help maintain testosterone levels and improve that night-time performance. (4)

4. Give up Smoking

Stop Smoking

Nicotine has a harmful consequence on sexual function (5), causing impairment of the pathways responsible for erectile function. One study found that this was the case regardless of age, with smokers even in their 20’s and 30’s having significantly diminished sexual desire.

However, it was found that the damage is not irreparable and stopping smoking improves erectile dysfunction in a “considerable proportion of smokers”. (6)

5. Spend More Time on Foreplay

Sex isn’t just about rushing into intercourse – in fact, a 2017 study found that only 18 percent of women orgasm from intercourse alone. (7) Starting with foreplay and focusing on the fact that it’s not all about the intercourse will create a more pleasurable and relaxed environment on which to focus on each other.

6. Organic Supplements

Sometimes you might need additional supplements to replenish the balance of minerals and vitamins in the body and restore the libido to healthy levels.

There are many supplements available but one Mito Male review (among many) highlights how this vitality enhancer is different from other testosterone boosters on the market.

It contains the amino acids and minerals that can help improve vital bodily functions, including endurance, energy, and stamina.

7. Medications

There are many sexual medications available on the market to help assist a man’s sexual performance and restore confidence. For most, these medications work well and with minimal side-effects.

They work by essentially increasing blood flow to allow you to get an erection in response to a sexual stimulus, and there are a few options available, known for being the top rated male enhancements.

Conclusion

Poor sexual performance can be an embarrassing and debilitating condition for many men, but fortunately, some of the best things you can do to improve it can just come down to a few lifestyle changes. Of course, giving up smoking, eating better, and getting into shape can be easier said than done, but if you’re able to stay on the course and maintain a disciplined regime, you’ll find yourself back to a better sex drive in no time.

References

1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2703719/
2] http://eatthis.com/foods-bad-for-sex-drive/
3] https://www.healthwebmagazine.com/mens-health/worst-food-for-men
4] https://www.healthline.com/health/7-foods-enhance-your-sex-life
5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3003263
6] https://pubmed.ncbi.nlm.nih.gov/15610111/
7] https://www.medicalnewstoday.com/articles/322338

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James Burton

James Burton is a freelance blogger and passionate writer in a health, fitness, nutrition, and skincare articles. His interests lie in reading and knowing the latest information in the health niche.