Are you bothered about your performance in bed and thinking of ways to improve your sexual performance?
You are not alone if you do not last as long as you desire. Many men worldwide look for effective ways to help enhance their sexual performance.
Many medical and non-medical methods are available to improve sexual performance.
This article discusses the six practical ways to increase your performance with your partner.
1. A strong relationship with the partner helps to improve sexual bondage
Sex is about intimacy. It is a mutual understanding and consent among the partners.
Any stress or misunderstanding in the relationship can lead to poor sexual performance and, ultimately, a worthless sex life.
That’s why building a strong relationship with your partner is suggested to maintain a healthy relationship.
Pay attention to your partner’s desires to build a strong relationship. Talk to them if you have some mismatched sexual desires, which is very common. This will help improve your sexual experience and gear up your sexual performance.
2. Exercise regularly to improve sexual performance
Diseases like diabetes, high blood pressure, and heart disease reduce blood flow to the penis. This can affect penile erection, a condition known as erectile dysfunction.
Regular exercise is one of the most effective ways to boost libido and improve sexual performance. Five days a week, at least 30 minutes of physical activity improves your overall health.
Research indicates that exercise boosts sexual performance. In addition, physical activity reduces the risk of heart disease, improves blood glucose control, and boosts mental health, putting your sex drive in high gear.
3. Eat healthily to improve sexual performance
Surprisingly, what you eat daily affects your sexual life. Certain foods are good, and some are bad for your overall health and sexual performance.
Several foods increase libido. Avocado, garlic, oyster, red meat, fatty fish, red wine, dark chocolate, nuts and seeds are a few of them. In addition, consuming green leafy vegetables, whole grains, and fruits improves overall health, which is essential for a better sex life.
Overconsumption of some foods, such as processed foods, alcohol, and coffee, kills your sex drive. In addition, many high-calorie foods like cakes, sweetened drinks, and doughnuts can dampen your sexual desire.
4. Managing stress and depression improves sexual performance
Stress and anxiety make it hard for you to manage different areas of your life, including your relationship.
Your libido diminishes when you are stressed or anxious about anything.
Stress damages your body. It increases the stress hormone cortisol, which reduces testosterone and increases blood pressure. Both these factors ultimately affect your sexual performance.
Evidence suggests a negative relationship between stress and sexual performance. When you are under stress, your performance decreases.
You can adopt various ways to increase your sexual stamina. Adhering to a healthy lifestyle, progressive muscle relaxation, meditation and mindfulness, getting enough sleep, counselling and psychotherapy are proven methods to bust stress and depression.
5. Try some herbal remedies
Many herbs or supplements claim to be effective in resolving erectile dysfunction.
A study supports that herbal preparations help improve the sexual drive of ageing males. One of the mechanisms is thought to be increasing their sexual stimulation and erectile response.
Herbs and supplements considered safe for erectile dysfunction are Dehydroepiandrosterone, Ginseng, Sarsaparilla, Tribulus Terrestris and Propionyl-L-carnitine.
A systematic review shows ginseng is an effective herbal treatment for erectile dysfunction.
Before trying these herbs or supplements, consult your doctor regarding their safety.
6. Get some medical help
Sometimes, the most effective tips for others may not work for you. You might suffer from some underlying health problem and need medical attention to resolve it.
One of the most common reasons for poor sexual performance is low body testosterone levels, which usually decline with age. Evidence shows that testosterone levels fall at an average of 1.6% annually.
Testosterone Replacement Therapy (TRT) is the most widely discussed medical treatment for erectile dysfunction is Testosterone Replacement Therapy (TRT). TRT is available in various dosage forms, such as injections, pellets, patches, or gels.
The Bottom Line
Many people are worried about their decreasing sexual performance. Unfortunately, this is a very common problem, especially among men with ageing or with relationship problems.
Fortunately, there are many effective ways to resolve these problems, such as regular exercise, a healthy diet, management of stress and anxiety, herbal remedies, and a strong relationship with your partner.
If these simple measures fail to produce results or you feel that you have some serious health issue, seek help from a professional.
