17 Proven Ways to improve male sexual performance

Nowadays, it is becoming more and more common for more and more men to look for alternatives to improve their sexual performance.

The sexual life of a person is an important way of their development. Currently, on the market, there are already different alternatives whose main function is to improve sexual performance in men.

As you probably already know, the penis or male sexual organ works through blood pressure; In other words, to have firm erections and satisfying sexual relations, you must keep your circulatory system in good condition.

To carry out this, you can perform different actions such as exercising, and eating healthy, to name a few.

In this article, we will talk about the different ways you can improve your sexual performance.

Here we share the actions you can do to improve your sexual performance. Best of all, most of these are things you can probably incorporate into your daily routine.

1- Foreplay matters  

We know that something very important for men while having sex is the satisfaction of their partner.

Although some of them consider that the most important thing in sex is penetration, the reality is that foreplay is also important and is even a great ally for those who have erectile dysfunction.

An important fact to mention is that various studies have shown that 36% of women experience better orgasms through clitoral stimulation.

2- Meats and other foods 

As we mentioned in the introduction, diet is also an important factor.

The consumption of foods rich in omega-3 is a great tool. Omega-3 can be found in:

  • salmon
  • avocado
  • olive oil

Vitamin B-1 is also key in the performance and improvement of sexual life because it ensures that the signals in the nervous system move more quickly, this of course includes the signals that your brain sends to the penis.

The foods that you can consume and that contain Vitamin B-1 are:

  • pork meat
  • peanuts
  • beans

Likewise, the egg also has a high content of B vitamins and they are very good at balancing hormonal levels, which helps to improve stress levels that sometimes weakens the erection.

3-  Avoid bad habits 

Some studies mention that having a glass of red wine can improve blood circulation, however, alcohol abuse or other habits such as smoking can cause adverse effects.

What happens is that stimulants cause blood vessels to narrow and this phenomenon is directly related to sexual impotence.

Some habits you can encourage are exercise and healthy eating.

4- Reduce stress and anxiety 

The levels of stress and anxiety play an important role since these types of sensations or feelings intervene in the concentration that is had during the sexual act.

Some of the tips we can give you to try to control your stress and anxiety levels are the following:

  • to exercise
  • sleep well
  • meditate

5- Masturbate 

Masturbation is a very important part of sexual life, and not only that, but although years ago it was frowned upon, the reality is that it is part of anyone’s self-care.

Masturbation can help improve stress and anxiety levels in other benefits of masturbation we can find:

  • improves semen quality
  • prevent prostate cancer
  • strengthens the immune system
  • releases sexual and mental tension

6- Sunbathing

Melatonin is the hormone that is responsible for our hours of sleep and its production generally increases when we have less time in the sun.

This is why being outdoors and letting the sun touch your skin helps increase your sexual desire.

7- Eat fruit and vegetables

Different vegetables can help us improve blood flow, for example, onion and garlic.

On the other hand, the banana, which is known to be a great source of potassium, also helps reduce blood pressure and this has great benefits on the sexual organs, improving sexual performance.

Spicy vegetables like bell peppers help reduce inflammation so this helps with sexual activity.

8- Exercise 

When you exercise frequently, you help improve your heart rate and make your heart stronger, which helps to enhance men’s sexual performance

The most advisable thing is to exercise at least 30 minutes a day, try to find an exercise that you like so that it is a moment that you enjoy and also serves to relax and clear your mind.

9- Try natural remedies

There are different clinical studies published in 2018 that mention that various natural components such as ginseng help against erectile dysfunction.

Maca, the pinus pinaster, showed positive benefits shortly after consumption.

Today, there are already supplements that are made from some of these natural ingredients, which makes intake easier.

As a recommendation, we suggest that you consult your doctor before starting the consumption of any herbal treatment.

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10- Mindfulness help 

Mindfulness is a practice that has gained popularity in recent years, thanks to the various benefits it offers.

In 2017, research was carried out that showed that the practice of mindfulness has positive effects on the practice of sexual relations, as it helps reduce stress levels that can be directly related to erectile dysfunction.

11- Practice Yoga

We know that yoga has multiple benefits, including lowering stress levels and improving happiness; the latter can have very good benefits for your sex life.

Flexibility allows you to experience different positions that can enhance the sexual experience. Some experts mention that it can also help you improve your stamina.

The poses they recommend the most are the Turkey Pose and the Bow Pose.

12- Swimming

An investigation carried out by Harvard University, obtained a result that men who practice swimming, have a sexual life very similar to that of 40-year-old men.

This is thanks to the fact that swimming is a sport that requires a certain level of resistance, and that also helps to maintain or improve people’s weight.

Other experts mention that weight loss can help improve the condition of people with erectile dysfunction, this result was observed when they lost at least 10% of their weight.

13- Kegels

Kegels are movements that help strengthen the pelvic floor and are a good exercise for men looking to prolong the duration of their sexual intercourse as they help control or delay ejaculation.

To start practicing this type of exercise, you can do it every time you go to the bathroom, what you have to do is stop the flow of urine in half, hold the position for 10 seconds, and relax and repeat as many times as you can before to get tired

14- Weight lifting

One of the main reasons weightlifting is good for testosterone production which is important for men’s sex lives as a key part of the men’s sex drive.

Some of the advice that experts express is that you should lift an amount of weight that makes you feel somewhat fatigued by the tenth repetition.

Other exercises that are positive for your sex life are sit-ups and push-ups as they help build muscle and this can improve your stamina during sex.

15- Drinking coffee

In 2015, a study carried out showed that there is a probability that men who consume at least one cup of coffee daily are less likely to suffer from erectile dysfunction.

The most recommended thing is that you drink 2 to 3 cups a day, of course, this does not apply to those with diabetes.

16-  Choose your position 

Something that perhaps you did not know is that when choosing a sexual position, experts recommend that you lean towards one in which the penis receives less stimulation because it helps you to have greater resistance, which translates into a longer duration.

17- Pick a thicker condom 

Did you know that the type of condom you choose also influences your sexual stamina?

When you have greater sensitivity, you will likely have a shorter duration in your sexual relations, in case you have a stable partner and they do not use any protection, we recommend that you use some type of lubricant so that the change is not so noticeable.

The fact that men seek to improve their sexual performance is something very natural and normal since it represents an important part of their personal life.

As you will realize, today there are different activities or techniques that you can carry out to improve your sexual stamina, likewise resorting to food supplements that are made with natural ingredients can be an option.

In short, improving your sex life can sometimes depend on activities that you include in your daily routine. Whichever option you choose, remember that improving your sexual stamina also requires an open mind and a willingness to try new things.

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