Improve Sexual Performance

A healthy sex life is important. It is not only the ultimate communication of love and companionship but also good for your mental, physical and emotional wellbeing. Sex can soothe stress, depression and anxiety, it provides an enjoyable form of exercise and most importantly it gives and receives pleasure.

Healthy sexual functioning comes from a healthy lifestyle.

Your penis works healthily when you are healthy - think of it as your health barometer (but don't introduce it as such). If you keep your body healthy and well-maintained, your sexual functioning will improve and be, well, top notch.

To keep your barometer healthy and working:

Don't smoke. Men who smoke are twice as likely to suffer impotence as healthier non-smokers. Cigarettes damage arteries carrying blood into all the organs of the body.

Limit alcohol consumption. Excessive boozing reduces testosterone production, which can lower sex drive and cause impotence.

Manage your stress. Stress increases cortisol in your body and compromises testosterone production, lowering sex drive and function. Relax regularly, take adequate breaks, and get enough sleep.

Exercise. When you're fit, you feel and look more attractive, which will lift your sexual confidence. And, as we'll see in the next tip, the right kind of exercise will actually increase your levels of sex hormone. Exercise will also improve blood flow, which will make for sexual enhancement.

Eat for sex. Your hormonal expression is strongly influenced by what you eat, and improved circulation results in greater erectile response. Include in your diet foods rich in L-Arginine such as granola, oatmeal, peanuts, cashews, walnuts, dairy, green vegetables, root vegetables, garlic, ginseng, soybeans, chickpeas, and seeds

  

Here are some more foods that can help you achieve stronger erections:

Omega-3 acids: Found in fish like salmon and tuna, as well as avocados and olive oil, this type of fat increases blood flow.

Vitamin B1: 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, which can decrease stress that often inhibits an erection.

Also there are some foods that have shown to increase blood flow to the penis. Some of them include:

Onions & Garlic: While not great for your breath, these two foods help your circulation.

Bananas: This potassium-rich fruit can help lower your blood pressure, which can benefit your important sexual parts and boost sexual performance.

Chilies & Peppers: All-natural spicy foods help your blood flow by reducing hypertension and inflammation.

Erections

Erections will naturally become more frequent and stronger once your lifestyle becomes optimally healthy and you've taken active steps to build your sexual confidence and raise testosterone levels. But men can also learn to last much longer when they have more physical control, so remember to exercise your pubococcygeal (PC) muscles, too.

There are very simple and easy exercises you can do to make your erections stronger and give you greater ejaculatory control.

Kegel Exercises

If you were urinating and wanted to stop mid-flow, you'd need to tighten your PC (pubococcygeal) muscles. Of course, you don't need to be mid-flow to tighten them. Practice tightening them for the count of 5 seconds, then releasing them. Alternate in this way 20 times twice a day and work up to 70 repetitions twice a day. It will take a few weeks, but you'll soon notice much greater control.

Weight Lifting

Strength training could be just what the doctor ordered for your sex life. The reason: Weight lifting causes the body to produce testosterone, which is the primary precursor for the male sex drive. In fact, some studies have linked short intense exercise, such as weight lifting, with increased testosterone levels. To improve your sex life, do some push-ups, sit-ups, and crunches. These muscle-building exercises can help lead to better sex by strengthening the shoulders, chest, and abs. Strong upper body strength can increase stamina since these muscles are used during intercourse.

Yoga

Want to shake up your sex life with some new positions? Practising yoga will give you better sex by allowing your body to get into creative positions for maximum pleasure during intercourse. “Yoga will help your flexibility,” which can result in better sex. Some experts say it can also improve your stamina in the sack by drawing your energy in and up. Yoga poses that improve pelvic muscles, such as the Bow Pose, Peacock Pose (also called the Forearm or Elbow Balance), and Shoulder Stand.

Fast Walking

Fast walking, running, and other aerobic activities help your sex life for the same reason that they prevent heart attacks. They keep your blood vessels clear. The result can be stronger and longer erections. Vigorous activities, such as running and brisk walking, also release endorphins and relax you, which can boost your sexual performance.

Swimming

Since sexual activity can be an act of endurance, long-distance swimming can keep you going and going like the Energizer bunny. Swimming for at least 30 minutes three times a week will increase sexual endurance. Swimming is also a great activity for weight loss, which can also lead to better sex. A randomized, single-blind study of 110 obese men with ED found that losing just 10 percent of their body weight improved sexual function in one third of the men. And it’s no secret that losing excess body fat will help attain that six-pack abs and make you more attractive to potential partners. The result: better sex!