13 Ways to Improve Male Sexual Performance

13 Ways to Improve Male Sexual Performance

Many men are focused on increasing their satisfaction during sex, while also enhancing their skills in pleasuring their partners.

However, when you place too much focus and time on your sexual performance, it can breed anxiety. Anxiety can adversely affect your sex life in ways you cannot imagine.

A simple tweak of lifestyle changes can help you:

  • Reduce anxiety
  • Increase your stamina
  • Build a closer relationship with your partner
  • Improve erectile dysfunction

These simple changes would drastically improve your sexual performance and give more satisfaction to your partner. It’s also important to know that worry endlessly about your sexual performance or maintaining an erection is the key factor to performing poorly in bed.

Remember that the firmness of your erection is dependent on the amount of blood that flows to the penis. So if your circulatory system is working at its peak, then you are good to go.

The following methods would help you maintain a more prolonged and firmer erection, increase stamina, and in general, improve your sex quality.

Implement the start-stop technique

Men who are fixed on lasting for a long time during sex should try out the start-stop technique. This technique involves you putting to hold any sexual activity when ejaculation seems imminent.

Breathe deeply and start all over again; this would give your body time to relax and gain you extra minutes. You can continue this process again and again until they feel the need to have a mind-blowing orgasm, and then let it all out.

This method would help you train your body to hold off ejaculation for as long as you wish, and in the long run, you would feel more comfortable not ejaculating during an intense sex session.

Give more attention to penetration

Many men believe that penetration is the highlight of sex; in fact, they call it the only defining part of sex.

However, men with erectile dysfunction may be pleased to note that you don’t need an erection to satisfy your partner sexually. Erectile dysfunction should be seen as an incentive to try out new techniques with your partner and figure out what works best for them.

Foreplays to be incorporated during sexual activities include kissing, oral sex and touching. It’s important to know that foreplay would greatly improve the sexual experience for you and your partner.

Manage stress and anxiety

You may find it challenging to get an erection or even maintain one when you are experiencing stress and anxiety. These feelings can create a distraction from anything sexual, and this affects your sexual life.

If you get anxious about sex and how you are supposed to perform, you tend to feel less excited when the time comes due to the emotional pressure you have inflicted on yourself, hence making you less engaged during sex.

There are certain coping strategies for anxiety you should try out:

  • couple yogaGetting adequate sleep
  • Enough exercising
  • Focusing significantly on physical sensations
  • Taking psychiatric medications – as prescribed by a doctor
  • Mediating or spending more time doing what you love best – a hobby
  • Working to improve and solidify your relationship with your partner

Clear communication

Speaking freely with your partner can help you better understand them and their preferences, hence making you focus on the right places. If sex-related issues are already causing tension, then it’s best to voice out and have an open discussion with your partner.

Working together would bring practical suggestions that can ease any fear you may have about sexual dysfunctions.

Try out new stuff

Sexual pleasure thrives in an environment of innovation of pleasure and passion. If you have been in a relationship for too long with your partner, sex can begin to feel more like a routine and get increasingly boring with each passing day.

It may help to try out new activities with your partner, like a different sex position or sex in a different location entirely.

It also helps when you discuss sexual fantasies with your partner during sex; it makes it more exciting and fun. Also, you can do something new outside the bedroom for your partner, as it would help spice up your relationship and, ultimately, your sex life.

You should try:

  • Going hiking together
  • Seeing a new band or trying out a new sport
  • Cooking together would help you both bond faster.

All of these would help you feel more connected to your partner, and you can carry the whole newfound excitement into the bedroom, and dazzle your partner with your skills.

Get more exercises

Being physically fit reduces your chances of developing a heart-related illness, improving your sexual health, and your health in general. Health conditions like diabetes, high blood pressure, and heart diseases can reduce blood flow to the penis. And this can make it difficult to get an erection.

Some men have agreed to the fact that continuous exercising has improved not only their physical health but also mental health and reduced anxiety and has helped boost their confidence.

Cardiovascular exercises help to keep your heart in shape, and what is good for your heart is perfect for your sexual health. Just thirty minutes of sweat-breaking exercises per day would cause a noticeable impact on your libido.

Men can benefit significantly when they exercise the right muscles involved in arousal and ejaculation. The following exercises may help:

  • Stop the flow of your urine while urinating. Do this several times to identify the right muscles involved.
  • When you aren’t urinating, try contracting the same muscles for about 10 seconds and relax it for another 10 seconds.
  • Repeat this process ten times, thrice every day – morning, afternoon and night

Go the herbal way

Some herbal supplements can be used to improve sexual performance, especially where erectile dysfunction is a concern.

Ginseng, maca root, and Pinus pinaster show significant improvements when used to enhance sexual performance. Before trying out herbal remedies, consult your doctor to ensure it wouldn’t interact with any of your medications.

It’s essential to consult a healthcare provider who is well-grounded on supplements to monitor the speed of your progress.

Eat more fruits and vegetables

Certain foods work to increase the flow of blood in your body and penis; they include:

  • Bananas: This is a potassium-rich fruit that helps lower blood pressure, which can boost your sexual functions and performance.
  • Chillies and Pepper: Spicy foods help reduce inflammation and hypertension, thereby increasing your blood flow.

Expose yourself to the sun

Staying under the sun prevents the body from producing melatonin – a hormone responsible for putting you to sleep. Melatonin doesn’t just put you to sleep; it also quiets down your sexual urges. So staying in the sun means lesser melatonin, which translates to a potential for higher sex drive.

During winter, when the body produces more melatonin, its best to get outside and let the sun help you wake up your sex drive.

However, be careful and do not spend unreasonable hours under the sun.

quit smokingQuit smoking

Smoking may lead to heart-related issues and high blood pressure, all of which play a role in erectile dysfunction.

Excess smoking can be linked to erectile dysfunction, and a study in 2015 showed that quitting smoking improves sexual performance while also reducing the risk of erectile dysfunction.

Ditch bad habits

Your go-to solution, whenever you want to relax after a long day, can affect your sexual performance.

Research has shown that the consumption of red wine in small quantities can help with blood circulation, but the intake of too much can have adverse effects on your body.

Stimulants usually narrow blood vessels, and this has been linked to impotence, so cutting down on too much drinking would be the first step to improve your sexual performance.

Kicking bad habits and replacing them with new ones, such as exercising and healthy dieting, can enhance sexual health.

Try Counseling

Most times, erectile dysfunction happens as a result of psychological factor like:

  • Relationship issues
  • Anxiety, stress and depression
  • Untreated mental health conditions
  • History of trauma

Individual counselling may be all you need to address these issues and other factors relating to sexual satisfaction. Relationship counselling is also recommended as it can help partners speak freely without any hesitation without being embarrassed or getting the feeling of being judged.

When a man has any underlying health condition that can result in erectile dysfunction, counselling can help in cope with the stress better.

Be Mindful

Mindfulness is the act of being exceedingly aware in the present moment. This is a popular form of medication for beginners and, in a way, can be incorporated to enhance sexual function.

A research conducted in 2017 showed that mindfulness-based therapies could alter one’s negative impression about sex and make you more focused during sexual activities.

Mindfulness and mediation work together to help manage stress that isn’t linked to anything sexual. This can indirectly enhance a man’s ability to focus by curbing sexual dysfunction.