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How Can I Naturally Improve My Sexual Performance?

About 40 percent of men in their forties and 70 percent of men in their seventies have erectile dysfunction. Due to the correlation between age and sexual performance, many men desire to improve their sexual health before experiencing serious issues in the bedroom. 

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This post will guide you through some steps you can take to improve your libido and help you enjoy your sexual relationships more. 

Communicate With Your Partner

If you aren’t experiencing any health issues, the underlying problem may be a lack of communication with your sexual partner. Even if you have been with your spouse or partner for a long time, it is important to discuss what pleasures you and what you desire during sex. 

Having this open communication can also calm your fears about sexual dysfunction or not living up to your partner’s expectations. Together you can find solutions and, as a result, improve your relationship. 

Deal With Relationship Issues

Another problem that can lead to dysfunction in the bedroom is relationship issues. Unsettled arguments or problems in your relationship can cause you to feel disconnected from your partner, which leads to less satisfying sex. 

Of course, you’ll have to address these issues to improve your sexual relationship. If they are minor, try talking to your partner and avoid blaming them, even if they have a negative attitude. However, if you have deep-rooted issues to tackle, you may consider couples therapy to work them out. 

Don’t Neglect Foreplay

Men often consider penetration to be the most important part of a sexual encounter, but that’s not the case. You can do several things even before getting an erection to improve the overall experience and set the mood. 

Foreplay can include kissing, touching and massaging each other’s bodies, and oral sex. These activities are especially important for women, who may not reach orgasm without sufficient foreplay. 

Don’t Be Afraid to Experiment

If you’ve been with your spouse for a while, sex may be simply going through the motions. However, trying something new can create a passionate and lustful environment where sexual pleasure can thrive.   

Remember that you don’t have to do anything drastic. Simply experimenting with a new position or having sex outside of the bedroom can make it more exciting. 

Moreover, trying new activities unrelated to sex can help you feel more connected and excited to be together. These may include: 

  • Cooking
  • Playing sports
  • Hiking
  • Trying new restaurants 

It doesn’t matter what types of activities you do together, as long as they encourage quality time and excitement. This feeling will also impact how you perform in bed together. 

Use the Start-Stop Technique

If you’re having trouble lasting a long time during intercourse, the start-stop method can help. Here’s how to do it: 

  1. Stop sexual activity when you feel ejaculation is near
  2. Take some deep breaths
  3. Resume sexual activity slowly
  4. Continue as long as you and your sexual partner wish

This technique trains you to resist premature ejaculation, meaning that you can mutually climax with your partner and have a deeper sexual connection. 

Get Your Stress and Anxiety Under Control

When you’re stressed or feeling anxious, it can be challenging to get an erection or get in the mood for intercourse. This problem worsens when a man feels self-conscious about his inability to perform, leading to anxiety before sexual encounters. 

If you think your stress is preventing you from having enjoyable sexual encounters, try using these tips to manage your emotions:

  • Get plenty of exercise
  • Sleep at least seven hours each night
  • Take time for your hobbies
  • Meditate

Of course, if your anxiety and stress are severe, you should talk to a doctor.

Practice Mindfulness During Sex

Mindfulness teaches you to be more present during a specific moment. This practice is especially helpful for individuals who find that their mind wanders during sex. 

Instead of thinking of other things, try to focus on the pleasure and emotions you are experiencing. You may find that it’s just what you need to feel a deeper connection to your partner. 

Eat a Healthy Diet

Some fruits and vegetables increase blood flow, which encourages stronger erections. These foods include: 

  • Bananas 
  • Onions
  • Garlic
  • Chiles 
  • Peppers

Moreover, eating healthy fats increase your blood flow and balance your hormones. Try to include these healthy fats in your diet: 

  • Fish, such as salmon and tuna
  • Avocados
  • Olive oil
  • Eggs

In addition, eating foods rich in vitamin B such as peanuts and kidney beans improve the function of your nervous system and increase libido, which can help you get a quicker erection. 

Get More Exercise

Physical activity benefits your sexual health in several ways and ensures that you are in optimal health condition. 

First of all, it reduces your risk for conditions such as high blood pressure, heart disease, and diabetes. These health issues can damage your nerves or reduce the amount of blood that flows to your penis. As a result, it may be more challenging to maintain an erection. 

Furthermore, exercise improves your mental health and reduces anxiety. It also helps you feel more confident about your body, which may encourage you to experiment more in the bedroom. 

Strengthening your muscles and stamina also allows you to last longer during intercourse. While you should focus on all your muscle groups, it is especially important to strengthen the muscles involved in ejaculation. To do this, you should try the following suggestions: 

  • Pause while urinating, concentrating on the muscles you must contract to do this
  • Try to contract these same muscles later when you are not urinating.
  • Practice relaxing your muscles for ten seconds and contracting them for another ten seconds, repeating several times a day in sets of ten

These exercises, as well as plenty of strength training and cardio, will ensure that your muscles are strong.

Work On Your Flexibility

Do you find it difficult to have sex in certain positions? If so, you may need to loosen up your muscles and work on your flexibility. Stretching will allow you to have a fuller range of motion, especially when you practice it regularly. 

Get Some Sun

In the winter months, your body may create more melatonin, especially if you stay inside frequently. This hormone helps you sleep more, but it also lessens your sexual urges. So, if you are always too tired for sex, trying to get more sunlight, which will decrease your melatonin levels. 

Quit Smoking

When you smoke cigarettes, you increase your risk for heart-related issues and high blood pressure. These health problems are related to erectile dysfunction. However, doctors agree that patients who quit smoking are much more likely to improve their sexual function. 

Consider Natural Remedies

Herbal remedies have been proven to improve sexual function, especially when erectile dysfunction is the problem. Here are some natural ingredients to try: 

However, you should always speak to your doctor before trying any of these herbal remedies, as they may interact with your current medications.

Talk to a Doctor

Your doctor can help you identify the underlying issues that are causing you to have sexual dysfunction. They can also offer treatment plans that involve drugs, such as Viagra. To learn more about increasing male performance, read this article.

Sometimes these medications are all that men need to perform better in bed. However, other men prefer to make lifestyle changes and address the issues that cause their erectile dysfunction. 

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