Many men struggle with their sexual stamina and endurance. They are unable to last long enough in bed, leaving their sex partners disappointed and frustrated. In addition, they become unsure of themselves and lose their confidence in their sexual abilities.
How do prevent that from happening to you? What should you do to at your best sexually?
If you want to enjoy many fun and pleasurable sex for a long time, you have to know what the most effective ways of boosting male sexual performance are. Below are some safe and natural methods that can help you achieve your sexual goals:
Eat nutritious foods
What does your diet look like? How many fruits and vegetables do you eat a day? Are your meals made up of a lot of foods that are greasy or sugary?
Foods that are loaded with essential nutrients can help boost your sexual stamina and endurance. They facilitate blood circulation in your body and blood flow to your penis, giving you stronger libido or sexual desire and firmer and longer-lasting erections.
Examples of these sexual performance boosting foods are:
These are excellent sources of potassium, an essential nutrient that can reduce blood pressure levels, improving sexual function and overall health.
This has long been used by humans to add flavor to foods and for medicinal purposes. It contains high concentrations of allicin, which is a compound that supports heart health and blood flow to your penis, resulting in better performance in the bedroom.
This also makes dishes a lot more flavorful and is loaded with capsaicin, which is a compound that creates a heating effect and boosts blood flow to the penis for harder and more powerful erections.
These are overflowing with zinc, an essential mineral that is important in the production of testosterone and health and maintenance of sperm. These can also raise your body’s dopamine levels, increasing your libido or sexual desire.
This fish is rich in omega-3 fatty acids, which are key to keeping your heart strong and healthy. With a strong and healthy heart, blood circulation and flow to your sexual organs should have no issues, making getting and sustaining erections easy.
Be more physically active
How many hours a day do you spend sitting on a chair, in front of the computer? Do you work out regularly? How physically active are you on a typical day?
Heart and cardiovascular health and sexual health are connected to each other. If your heart, arteries, and other parts of your cardiovascular system are damaged, enough blood will not be able to flow to your penis, leaving you with erectile and reproductive issues that may eventually develop into erectile dysfunction and infertility.
To protect your sexual and reproductive functions, you should strive to have a regular exercise routine. Exercising on a regular basis will not only benefit your heart and sexual health, but also your mood and mental health, bones and muscles, lungs, and other vital organs and systems.
If you are a beginner, it is okay to start slow. You do not have to hit the gym right away and workout one to two hours every day. Even just exercising for 30 minutes three times a week can make a huge difference. Below are some good beginner-friendly exercises you can try:
This can help increase your body’s testosterone production, boosting your libido and sperm quality. This can also lower your risk of high blood pressure, high cholesterol, obesity, cardiovascular disease, and infections.
This can help boost your cardiovascular fitness, giving you firmer erections for sex. This can also improve your bone and muscle strength, lung power, coordination and posture, and flexibility and endurance.
This is a great exercise to enhance your coordination, balance, endurance, and stamina. This can work your heart and lungs hard, making them stronger and more efficient in carrying out their functions. This can also build your arm, leg, hip, and back muscles, which are essential in sex.
Learn to manage your stress
Do you deal with many irate customers at work or have a boss that makes you work overtime so often? Are you having a hard time paying off your bills? Are you and your partner having some relationship conflicts?
There are many different things that can cause stress. It can be your job, your family, your finances, or other things that come with being an adult. If you let the stress and tension get to you, different aspects of your health will be affected, including your sexual function.
Stress can increase your heart rate and blood pressure, negatively impacting your libido and sexual performance. You will find it difficult to get sexually aroused or perform satisfactorily in bed because your mind is distracted. Your body’s production of cortisol, which is the primary stress hormone, also increases, resulting in lower testosterone levels and decreased sexual function.
To reduce your stress levels, you can try the following stress management techniques:
This is a practice that involves relaxing the muscles, breathing properly, focusing on a particular thought or object, and clearing the mind.
This promotes the production of endorphins, which are chemicals in your brain that reduces your pain levels, helping lower your stress.
Sleeping 7 to 8 hours a night can cut down your cortisol levels, reducing your stress. It can also boost your energy levels, memory, and focus, and lower your risk of inflammation and other diseases.
Limit alcohol intake and quit smoking
Bad habits, such as excessive alcohol consumption and smoking, are detrimental to your sexual function. Alcohol, cigarettes, and tobacco contain compounds that hurt your heart and cardiovascular system, preventing proper blood circulation and flow to your penis and other male sexual parts. You have to eliminate them from your lifestyle if you want a happy sex life. Otherwise, your risk of the following sexual health problems increases:
- Low testosterone
- Erectile dysfunction
- Low sperm count