Around 20-30% of men will suffer from premature ejaculation at some point in their lives. And around one-third of men will experience erectile dysfunction. Both are examples of male sexual dysfunction.
For many men, the possibility of suffering from either of these issues is the worst thing imaginable. Some people’s heart rates may even have quickened at the mere mention of these issues.
But it’s important to know that it isn’t the end of the world, as there are many simple changes you can make to your life to improve sexual performance.
Want to learn 6 ways you can improve your performance in the bedroom? Just keep reading!
Eating healthily is one way you can improve sexual performance. Excess junk food and alcohol won’t help you in the bedroom. It’s no coincidence that 79% of men suffering from erectile dysfunction have a BMI higher than 25.
Higher fat levels decrease blood flow. When it comes to lasting longer, either by staying erect or not ejaculating too quickly, circulation is a major factor – one that will pop up throughout this article.
You may also benefit from ensuring you get enough vitamins and minerals, either through food or with the help of supplements. Vitamin D can improve circulation, while research suggests that magnesium and zinc supplements can increase sexual performance.
Exercise and diet go hand in hand, especially for improving circulation and reducing your body fat percentage.
One review of 10 studies found a strong connection between physical exercise and erectile dysfunction. It concluded that participants who completed moderate to intense levels of exercise for 40 minutes, 4 times a week, for 6 months, showed a decrease in erectile issues.
Cardiovascular exercises are ideal for improving your stamina (on the bike and in the bedroom), but muscle workouts will do the job as well. The important thing is that you’re tiring yourself out, increasing your heart rate and breath rate in the process.
Stretching your body and learning to control your breathing seems to be effective at improving sexual functions. Whether it’s the best way to last longer will depend on the individual.
Men who took part in yoga for 12 weeks noticed an incredible improvement across all areas of sexual functionality. This includes orgasm control and reducing premature ejaculation time, as well as an increase in libido, desire, confidence, satisfaction, and general performance.
When it comes to working out, don’t forget about your Kegel exercises. These work the pelvic floor muscles, which when weak are associated with urinary incontinence and premature ejaculation. By working these muscles, you increase blood flow to the region and strengthen the muscles.
In other words, Kegel exercises may be your ticket to lasting longer. In one study, 82.5% of men with lifelong premature ejaculation were able to improve their stamina by 3-4 times, simply by doing Kegels for 12 weeks.
Unfamiliar with this muscle group? Stop urine mid-flow and you’ll feel the Kegels at work. By tensing, holding, and releasing these muscles, you can give them a workout.
3. Meditation and Mindfulness
Meditation can take many forms, but mindful meditation is the primary type we practice in Western society – where we focus on the here and now and bring our minds back to the present. But how can mindfulness increase sexual performance?
Sexual mindfulness (the practice of being mindful during sex) is associated with higher levels of sexual satisfaction and self-esteem. Being mindful helps you to relax, enjoy the present moment, and forget about your worries and stresses.
With erectile dysfunction and premature ejaculation, a major problem for men is stress and anxiety about the problem itself. Worrying about ejaculating too early or not getting erect can lead to these outcomes as the mind focuses on them. It becomes a self-fulfilling prophecy.
No matter what type of sexual issue you’re having, talking to a partner will always make things easier. When men experience anxiety about sexual performance, it’s often to do with failing to satisfy their partner’s needs or appearing emasculated.
Open and honest communication allows both sides to be aware of the situation. You can spend more time on foreplay, explore some of these steps together, or talk about any potential underlying issues.
This step also avoids your partner having to draw their own conclusions about your frustrations or apparent lack of sexual desire. A healthy attitude to relationships and sex will make everything easier.
5. Practice Makes Perfect
You can view sex as being like any other activity: it requires practice. This won’t apply to all forms of sexual dysfunction, but for some, it’s about becoming used to sensations, situations, and emotional states.
When it comes to improving sexual performance, especially with premature ejaculation, having more sex will build up your stamina. More importantly, you want to understand your mind and body and the journey they take as you near orgasm. One way of doing this is edging.
Edging refers to a technique whereby you near the point of no return – the moment just before you ejaculate, and then stop. Once the intensity decreases, you begin sexual stimulation again until you’re back on the edge of orgasm, and then you stop.
You can do this 5 times, 10 times, 15 times, or more.
Edging is a great way to practice lasting longer. Doing it with a partner can be a fun exercise that can improve intimacy, but it will also increase the pleasure and intensity of the orgasm when you can’t hold back anymore.
You can practice edging alone by masturbating. It’s best to do this without porn, so you can be mindful of your body and mind. Research suggests that porn can increase the likelihood of sexual dysfunction, but that discontinuing porn viewing can reverse these negative effects.
6. Desensitization Products
Some men will experience sexual dysfunction at such an extreme level that practicing sex will seem too intimidating a step. But there are other ways to stop premature ejaculation. One option is to use desensitization products, such as numbing sprays or wipes.
These products contain a local anesthetic called benzocaine, which numbs the area of the body it’s applied to. These sprays, wipes, and condoms are designed to reduce penis sensitivity, meaning that it will take more stimulation to reach orgasm, and therefore increase sexual performance in the bedroom.
Most of these products can be used 5-20 minutes before sex, and last between 30-60 minutes.
Feel More Confident About Your Sexual Performance
Hopefully, this article about sexual performance has helped you realize that suffering from any form of sexual dysfunction isn’t the end of the world, as there are many ways to improve male performance.
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