Top Tips to Boost Your Sexual Performance

Adopt These Daily Behaviors to Improve Sexual Performance

1. Exercise regularly: 

Size matters, so get slim and stay slim. A trim waistline is one good defense — a man with a 42-inch waist is 50% more likely to have ED than one with a 32-inch waist. Losing weight can help fight erectile dysfunction, so getting to a healthy weight and staying there is another good strategy for avoiding or fixing ED. Obesity raises risks for vascular disease and diabetes, two major causes of ED. And excess fat interferes with several hormones that may be part of the problem as well.

2. Eat healthy

Eating a diet rich in colorful, antioxidant-rich fruits and vegetables is great for good overall health, which in turn can help increase your libido and improve your sex life. The Mediterranean Diet, based on healthy fruits and vegetables and foods with omega-3 fatty acids, is excellent for good sexual health, says Berman.

She adds that supplements such as a multivitamin and antioxidants like CoQ10 and lycopene (which is thought to help prevent prostate cancer) may also help boost libido. Be sure to talk to your doctor about any supplements so you can find the best choices for you.

Fill up on healthy fats. In addition to adding more fiber to your diet, increasing your intake of omega-3 fatty acids is a sure-fire way to boost cardiovascular health and improve sexual performance. Fatty fish like salmon, halibut, sardines, and herring are all rich in omega-3 fatty acids. Other foods that may boost your intake of omega-3s and other healthy fats include avocado, nuts, seeds, and olive oil.

3. Slay your stress.

Psychological stress boosts levels of the hormone adrenaline, which makes blood vessels contract. That can be bad news for an erection. Anything a man can do to ease tension and feel better emotionally is likely to give his sex life a big boost.

4. Get More Sleep

Lack of sleep has been linked to erectile dysfunction and female sexual response problems. As with stress reductionmethods, beneficial hormones are released during sleep, says Berman. “If sleep is interrupted by apnea, stress, medication, and so on, that affects brain chemistry as well as mood.” Getting enough rest can help increase your libido and improve your sex life.

5. Pay attention to your vascular health. 

High blood pressure, high blood sugar, high cholesterol, and high triglycerides can all damage arteries in the heart (causing heart attack), in the brain (causing stroke), and leading to the penis (causing ED). An expanding waistline also contributes. Check with your doctor to find out whether your vascular system — and thus your heart, brain, and penis — is in good shape or needs a tune-up through lifestyle changes and, if necessary, medications.

6. Keep tabs on testosterone.

Even in healthy men, testosterone levels often begin falling sharply around age 50. Every year after age 40, a man’s testosterone level typically falls about 1.3%.

Symptoms like a low sex drive, moodiness, lack of stamina, or trouble making decisions suggest a testosterone deficiency, as do lackluster erections. Your doctor can check on that.

Avoid These Daily Behaviors to Improve Sexual Performance:

1. Quit smoking:

The nicotine in tobacco is a potent vasoconstrictor. It narrows the blood vessels, which can lead to damage in the arteries and veins. The small blood vessels in the penis are especially susceptible to damage – thus smoking can have a negative effect on your sex life. But there is something you can do about it: Quitting smoking can improve your sex life and increase low libido.

2. Limit alcohol:

Drinking can be liberating, and some alcohol (like red wine) contains flavonoids, which may help protect against certain diseases like heart disease and some cancers. But in excess, alcohol is a drug that is a depressant. And it can exacerbate anxiety, says Berman. Keeping alcohol consumption to a moderate level is recommended. This means one drink a day for women, two for men.

3. Consume less caffeine:

Caffeine is a vasoconstrictor, which means it may have a negative effect on blood flow. But there is some evidence that chocolate, which contains some caffeine, can have a positive effect on libido. While there is no definitive proof linking caffeine to erectile dysfunction or female sexual arousal disorder, doctors do know that caffeine can restrict blood vessels, so keeping consumption to moderate levels may be the best practice when it comes to libido and a healthy sex life.

Causes of Erectile low sexual performance or erectile dysfunction:

There are a number of potential causes of ED for men of nearly all ages, but the chances of developing ED increase as a man ages.

Causes of ED can include the following:

• certain medications
• chronic illness, such as diabetes or multiple sclerosis
• excessive alcohol consumption
• obesity
• poor blood flow
• chronic stress

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