9 Ways to Improve Sexual Performance

Improve male sexual performance

If you’re looking to maintain sexual activity in bed all night, you’re not alone. Many men are looking for ways to enhance their sexual performance. This can include improving existing problems or searching for new ways to keep your partner happy. There are plenty of male enhancement pills on the market, but there are many simple ways to stay firmer and last longer without having to visit the pharmacy. 

How to Improve Sexual Performance.  

  Heart health and sexual performance

Your penis works on blood pressure. The brain sends signals to your penis that causes vessels to swell with blood. Your heart is responsible for pumping the blood. If your heart isn’t at its healthiest, it can cause problems with blood flow from the heart to the vessels in your penis. This can make it difficult to achieve a full erection.

Make sure your circulatory system is working at top shape. Basically, what’s good for your heart is good for your sexual health.

Stay active

One of the best ways to improve your health is cardiovascular exercise. Sex might get your heart rate up, but regular exercise can help your sexual performance by keeping your heart in shape. Thirty minutes a day of sweat-breaking exercise, such as running and swimming, can do wonders to boost your libido.

Food and erections - Part one

Certain foods can also help you increase blood flow. These foods include:

• onions and garlic: These foods may not be great for your breath, but they can help your blood circulation.
• bananas: This potassium-rich fruit can help lower your blood pressure, which can benefit your important sexual parts and boost sexual performance.
• chilies and peppers: All-natural spicy foods help your blood flow by reducing hypertension and inflammation. 

Food and erections - Part two

Here are some more foods that can help you achieve better blood flow:

• omega-3 acids: This type of fat increases blood flow. You can find it in salmon, tuna, avocados, and olive oil.
• vitamin B-1: This vitamin helps signals in your nervous system move quicker, including signals from your brain to your penis. It’s found in pork, peanuts, and kidney beans.
• eggs: High in other B vitamins, eggs help balance hormone levels. This can decrease stress that often inhibits an erection. 

Reduce stress

Stress can wreak havoc on all areas of your health, including your libido. Stress increases your heart rate (in the bad way) and increases blood pressure.  Both of these are damaging to sexual desire and performance. Psychological stress can also affect achieving an erection or reaching an orgasm. Exercise is a great way to reduce stress and improve your health. Talking to your partner about your stress can also calm you down, while strengthening your relationship. Stress can also trigger bad habits, such as smoking or alcohol consumption, which can harm your sexual performance.

Kick bad habits

What you rely on to unwind, such as smoking and consuming alcohol, could also affect sexual performance. While studies suggest that a little red wine can improve circulation, too much alcohol can have adverse effects. Stimulants narrow blood vessels and have been linked to impotence. Cutting down or quitting smoking is one of the first steps to improve performance. Replacing bad habits with healthy ones, like exercise and eating well, can help boost sexual health.

Get some sun

Sunlight stops the body’s production of melatonin. This hormone helps us sleep but also quiets our sexual urges. Less melatonin means the potential for more sexual desire. Getting outside and letting the sun hit your skin can help wake up your sex drive, especially during the winter months when the body produces more melatonin.