Boost Your Sexual Performance With These 7 Easy Tips

Worrying or obsessing about whether your sexual performance meets your partner’s expectations can lead to anxiety in the bedroom, as well as problems with libido and erectile dysfunction. However, there are several small lifestyle changes you can make that are proven to increase male libido and lead to better sexual performance.

Could your sex life benefit from increased stamina and less anxiety? Want to learn how to increase sex drive in men? Here are seven easy tips for improving sexual performance and increasing male libido.

Be More Active

Exercising regularly is one of the most effective ways to increase libido. Exercise can improve your endurance and stamina both in and out of the bedroom. Exercise can also improve your physique and mental health to help you feel sexier and more confident.

Staying physically active reduces your risk for health problems linked to low sexual libidos, such as high blood pressure, weight gain, diabetes, and heart disease. All of these health conditions can interfere with blood flow and cause erectile dysfunction or the inability to get an erection. Perform moderate-intensity exercise for at least two hours and 30 minutes every week for the best health benefits and to increase sexual performance.

Eliminate or Manage Stress

Chronic stress can lead to prolonged blood cortisol levels, which inhibits both your testosterone production and sexual libido. Stress and anxiety can make it difficult for you to maintain an erection and are common causes of erectile dysfunction in men.

Want to know how to boost libido? Take a moment to evaluate the causes of stress in your life, and then work toward eliminating those stressors or finding better ways to manage your stress. Natural ways to combat stress include exercising regularly, getting more sleep, meditating, and spending more time with the people you love.

Initiate Foreplay

Some men skip sexual foreplay and advance straight to intercourse out of fear they may lose their erections or experience premature ejaculation. But foreplay can be great for enhancing sex performance and can even take some of the pressure off in regards to thinking you need to deliver a perfect performance each and every time. Initiate foreplay more often in the form of touching, kissing, and oral sex, and benefit from reduced anxiety, a more enjoyable time with your partner, and better sex performance.

Try Something New With Your Partner

If you’ve been with your partner for a relatively long time, you may start feeling as though your everyday routine — including your sex life — has lost its luster. Try new activities with your partner in and out of the bedroom to spice things up and improve sexual performance for both of you in the process. Venture outside of your comfort zone and play a new sport together, take a dance class, or visit a local museum. You may also want to try new sex positions in new locations around your home. These are ideal ways to increase sex drive for males.

Practice Mindfulness

Mindfulness is the act of being aware of what’s going on in the present moment. Mindfulness is a form of meditation that can help you relax and reduce your anxiety. To practice mindfulness, find a quiet place and sit in a comfortable position. Focus on your breathing, and stay aware of when your mind begins to wander. When it does, redirect your focus on your breathing and stay in the present moment.

Improve sex performance by practicing mindfulness during the act. Instead of allowing your mind to wander during sex, focus on the present moment. Focus on your breathing and on the physical sensations you are feeling. Mindfulness can help relieve any anxiety you may be experiencing about your performance, and may even help prevent erectile dysfunction.

Consume Caffeine

If you’re wondering how to increase male sex drive, start consuming more caffeine. Caffeine is a stimulant that can improve blood flow and circulation to increase male libido and contribute to a better sexual performance. Men who consume caffeine in an amount equivalent to two to three cups of coffee per day are shown to face a reduced risk for erectile dysfunction.

The antioxidative compounds in green tea are also shown to halt the progression of vascular abnormalities in men with erectile dysfunction. If you normally limit yourself to one cup of coffee per day, treat yourself to an extra cup or two, or start drinking green and black teas to supplement your current caffeine intake.

Eat More Omega-3s

Omega-3 fatty acids are healthy fats that offer a number of cardiovascular benefits for enhanced sexual performance. Omega-3s can be found in most types of fatty fish, including mackerel, tuna, salmon, halibut, and sardines. These healthy fats are also in avocados, olive oil, and many nuts and seeds. Eat more omega-3s to increase libido in men and to keep your heart and veins healthy to ward off problems with erectile dysfunction.

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References:

https://health.gov/paguidelines/second-edition/pdf/Physical_Activity_Guidelines_2nd_edition.pdf#page=55

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4837321/

https://ggia.berkeley.edu/practice/mindful_breathing

https://www.ncbi.nlm.nih.gov/pubmed/25919661

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2585648/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5067287/

Alvaro Ocampo M.D.

Dr. Ocampo is an expert physician specializing in anti-aging, hormone therapy, pathology and environmental medicine. He received his medical degree from Columbia State Medical School in Montreal, Canada. Dr. Ocampo’s comprehensive medical experience includes working as medical officer for the U.S. Public Health Service and C.D.C, National Institute for Occupational Health, medical director for the U.S. Public Health Service, and as a Principal Investigator for American Pharmaceutical Companies.