It is no secret that men place a high value on their sexual stamina. So, if you have been looking for ways to increase your sexual performance, you are not alone. You may be worried because you’re not lasting as long as you would want. You may have even begun to think that you have erectile dysfunction.
But before you get yourself all worked up, you should know that most of the time, low stamina and insurance in bed can be perfectly rectified by changing your lifestyle. If you are interested in learning tips to get you back on track and boost your sexual performance, keep reading.
Here are some surefire ways to improve your libido and stamina, especially if you have not been diagnosed with premature ejaculations;
Eat Foods that Increase Blood Flow
There are several foods that can help increase blood flow to the penis for stronger erections. These foods include;
- Bananas- these fruits are potassium-rich and can significantly lower blood pressure, benefiting your penis and enhancing your overall sexual performance.
- Garlic- this vegetable might not be the best for your breath, but it’s definitely great for improving blood circulation and erections.
- Watermelons- these fruits contain citrulline, which dilates and relaxes blood vessels, making blood circulation in the penis easier.
- Dark chocolate- these are packed with flavonols, making blood circulation throughout the body easier. However, you need to be careful about overeating dark chocolates since they are often packed with fat and sugar.
- Salmon- this type of fish is rich in vitamin D. Research proves that vitamin D is beneficial in preventing endothelial dysfunction. Thus, if you rarely get time for sunlight exposure, you need to add more salmon to your meals.
Use Penis Numbing Sprays
Penis numbing sprays have come a long way since the ’70s, says Dr. Faysal Yafi, a board-certified Urologist specializing in sexual health. The modern sprays fully absorb into the skin and are far less likely to transfer to your partner.. This topical product is directly applied to the penis’ most sensitive parts. These products can help you last longer in bed by delaying ejaculations if properly used. Research shows that men that use penis numbing sprays last 6 minutes longer than men who do not use numbing sprays.
The different types of penis numbing sprays available in the market include lidocaine and benzocaine penis spray. Lidocaine absorbs into the skin quickly and delivers consistent results. Therefore, it is typically the most popular type of penis spray.
Reduce the Stress
Stress can have adverse effects on your health, including your libido. Chronic stress leads to elevated cortisol levels, which suppress libido. Also, it increases your blood pressure and heart rate, both of which tend to be damaging to your sexual performance and desires. In essence, stress and anxiety can impact your ability to achieve an erection or reach orgasm.
Also, stress can lead to you adopting bad habits such as alcohol consumption and smoking, adversely affecting your sexual performance and libido. Therefore, you should strive to adopt stress management skills such as talking to your partner. This will not only calm you down but will also help enhance intimacy and strengthen your relationship. Also, during sex, focus more on physical sensations than sexual performance. Further, you can reduce stress by spending more time on your favorite hobby, exercising, getting enough sleep, or seeking the help of a therapist.
Eliminate Bad Habits
Although reducing stress is crucial to enhancing your sexual performance, some habits you adopt to unwind may eventually result in declined libido. For example, excessive usage of stimulants can result in narrowed blood vessels, a condition that has been linked to impotence. Thus, quitting or reducing smoking is one of the first steps to improving your sexual stamina. While experts recommend a little red wine to improve blood circulation, too much alcohol will have the opposite effects. Therefore, you should consider replacing your bad habits with healthier ones, such as exercising or taking snacks to boost your sexual health.
Although many men believe that penetration is the defining part of sex, men that suffer erectile dysfunction may be delighted to learn that an erection is not needed to please their partners. In most cases, suffering from an erectile dysfunction creates the opportunity to devise new strategies that may work even better for your partner.
Such strategies include foreplay which entails oral sex, sensual touching, and kissing. This is largely important to women since it may result in even more intense orgasms. According to research, approximately 36% of women need clitoral stimulation to orgasm during intercourse.
A common myth is that masturbation causes erectile dysfunction. However, masturbation is natural and beneficial and does not affect the quality and frequency of erections. Research shows that masturbation has numerous health benefits, including reducing stress, releasing tension, and improving sleep.
Although you might not be able to get an erection immediately after masturbating, this does not mean that your frequency of erections has been impaired. It is merely a male refractor, which is the recovery time that a man gets after an ejaculation.
Staying active is another great way to enhance male sexual performance. Working out helps you feel sexy, and that confidence carries on to the bedroom. If you have a more positive body image, chances are you will be more interested in engaging in sexual activities. Physical exercise also relieves stress, one of the most common bedroom mood-killer.
Besides, stress causes your body to produce more of the cortisol hormone, which over time decreases your sexual interests. In addition, working out improves blood circulation, especially to the penis, a critical factor in sexual response. Also, regular exercise improves your body strength and flexibility. Therefore, you’re likely to last longer in bed, and chances are that you will be more enthusiastic to try different positions and styles.
Incorporating any of the seven mentioned tips could help enhance your sexual performance. So, imagine what all seven could do. You may find it easier to start with just one and then gradually incorporate the others.