Intimacy is crucial to any relationship; men are undoubtedly keen on this side of an alliance. Performing better and lasting longer in bed not only improves the sexual pleasure of both partners but also enhances the overall quality of a relationship. However, amongst men, several factors can cause a decline in their sexual performance. From stress or anxiety to health conditions, poor diet, unhealthy lifestyle, medications, and relationship issues, there’s a lot that may come in between intimacy for men.
Men finding themselves at the intersection of sexual desire and challenges have landed in the right place. This article explores and explains 10 practical ways for men to improve their sexual performance, satisfying themselves and their partners. Every approach aims to provide valuable benefits, from effective communication strategies to simple lifestyle changes.
10 Effective Strategies for Enhanced Sexual Vitality For Men
1. Focus on Foreplay
Although men often overlook the importance of Foreplay, it plays a crucial role in enhancing overall sexual performance and pleasure. Foreplay isn’t just a road to the main sexual event but is an essential part of the overall experience. Engaging in foreplay, kissing, touching, oral sex, and trying out new things (by both partners) can build up anticipation, leading to improved male sexual performance.
2. Manage Stress and Anxiety
Stress and anxiety can distract men from sexual intimacy. Stress can make reaching an erection hard for many. A stressed man may feel like getting intimate to rub off the moment but feel less engaged during the activity. Therefore, men to improve overall sexual performance and pleasure, it is essential to incorporate stress management techniques in your daily life. There are several ways to manage stress, from practicing yoga to following techniques like meditation and breathing exercises.
3. Try Something New
Sexual pleasure and performance require newness and variety. The same boring sexual routine may hamper both performance and moments of pleasure. Therefore, it is essential to experiment with different sexual positions, places, and environments. Adding the world of fantasies and accessories into real life can make sex more exciting and enjoyable for both partners.
The key to an enjoyable sexual life is exploring new things together to find mutual satisfaction.
4. Communicate
Communication isn’t just a foundation of an emotional relationship but can also shape a healthy sexual relationship. Men doubtful about their performance in bed must take a chance to communicate with their partner. From discussing their desires to asking about partners’ boundaries, talk about your sexual life with your partner. Be open and honest and talk about any sexual dysfunctions as well.
If communicating with the partner doesn’t bring any solution, talk with a sexual health expert.
5. Incorporate a regular exercise routine.
Our body is meant to move around; thus, exercising is a one-stop solution for most of the problems we humans deal with. Whether you are dealing with weight issues or if it is your stamina hampering your sexual performance, a regular exercise routine can help you with them all. Being physically active is known to improve sexual stamina, promote endurance, and enhance overall blood circulation.
Indulge in exercises that improve both physical and mental health.
6. Kegel Excercise
Named after Dr Arnold Kegel, the Kegel exercise was introduced in the 1940s as a form of pelvic floor muscle training. This form of exercise targets the pelvic floor muscle and can benefit both men and women. Amongst men, Kegel exercise improves bladder control, leading to enhanced sexual endurance and overall improved sexual function.
For practicing:
Sit/ Stand/ Lie Down and identify your pelvic floor muscles.
Now contract your pelvic floor muscles (like you are trying to stop the urination flow). However, when contracting, the muscles do not tighten or squeeze your thighs, buttocks, or abdomen.
Hold the contraction for 5 to 7 seconds and repeat the process. Gradually, hold the duration with time, aim for at least ten reparations a day, and incorporate it into your daily routine.
7. Quit Smoking
Smoking directly links to erectile dysfunction, and if you are dealing with sexual performance issues, it can be one of the major culprits. Consider limiting and then quitting smoking, and it will gradually improve blood flow and cardiovascular health, resulting in better sexual performance and pleasure.
8. Shilajit- The Ayurvedic Supplement Therapy
Shilajit may be alien to many, but it is an Ayurvedic (ancient Indian system of medicine) supplement known for managing hormonal levels in men. Shilajit possesses potential benefits in enhancing male vitality, leading men to improve sexual performance.
Similarly, Shatavari (another Ayurvedic herb) regulates female hormones, improving sexual and reproductive health.
9. Increase the Melatonin Levels
Melatonin levels can influence the sexual function. But do you know what’s behind this complex scientific word? Well, Sleep. Melatonin, aka Sleep Hormones, may be interrupting your sexual performance. Therefore, sleep every day on time, for 8 to 9 hours, in a relaxed and undisturbed environment.
10. Address Underlying Medical Condition
Medical conditions can hamper your overall health, including sexual health as well. Certain medical conditions, including Hypertension, Diabetes, Obesity, Hormonal Imbalance, and Heart diseases, can significantly impact general sexual well-being. Therefore, address the following requirements under the guidance of a healthcare professional as an effective strategy for your physical and sexual health.
Your lifestyle choices impact your sexual life.
Enhancing sexual performance (amongst men) involves a multifaceted approach that includes both physical and emotional aspects. Focusing on different strategies can create a fulfilling and satisfying sexual experience.
Conclusion
However, if the tips mentioned above aren’t of any help, consider consulting a sexual health expert. The concerned individual can help you with personalized guidance through assessment and focusing on different concerns. Remember, when seeking professional advice, it is essential to communicate openly without hesitation. Doing so will help them tailor the solution to your specific needs.
References
- Bozkurt A, et al. (2018). Low serum melatonin levels are associated with erectile dysfunction.
https://www.scielo.br/j/ibju/a/3Qfs7bsNMN8ZHGHPp3vdJfj/?lang=en - Four types of exercise can improve your health and physical ability. (2021).
https://www.nia.nih.gov/health/four-types-exercise-can-improve-your-health-and-physical-ability
