Better Sexual Performance: Natural Tips For Men To Improve

better sexual performance

Men are often characterized as never-ending bottles of sexual desire. Low testosterone levels, stress, and blood flow problems can all make kinds of sexual interactions challenging for certain people. Erectile dysfunction and premature ejaculation are especially troublesome for older adults and those under excess stress. And such factors can lead them to have a not better sexual performance.

Since we’re all stressed out right now due to the danger of the coronavirus, it’s only natural that sexual dysfunction will arise. Although having ups and downs in your sex life is normal, it doesn’t make coping with erectile dysfunction and other sexual problems any easier. Remember, there is no holy grail for increasing sexual endurance.

However, there are some things you can do to perform better in bed, for longer. The following pointers will help you get started on your quest to improve your sexual performance.

  • Manage Stress

Stress affects the libido of both men and women. Certain stress hormones, such as adrenaline and cortisol, are released in the body as a result of stress.

These hormones not only raise blood pressure and heart rate but also lower libido and degrade sexual performance. Stress can also lead to smoking and drinking habits, both of which can impair sexual performance.

Exercising is an excellent way to relieve stress and enhance your overall health. Speaking with your partner may also help you relax while improving your relationship. If it is not possible for you to get away from tension because of the nature of your job or lifestyle, try meditation or using aromatherapy oils.

Read this article to know how stress can lead to erectile dysfunction.

  • Maintain A Healthy Diet

Maintaining a healthy diet helps lower cholesterol, which further aids improved blood flow and better erections. Consumption of nutritious food is important to keep the cardiovascular system humming and ensures that the circulation of blood in the ‘southern hemisphere is at its best.

One of the most natural ways to improve sexual performance is to eat a healthy diet. Apples, avocados, and peppers all contain quercetin, an antioxidant that aids in endurance.

Eggs are rich in vitamin B, and vitamin B5 in watermelon also helps manage stress. Pomegranate juice helps watering down the toxins in the body too.

Read this article to understand the best foods for a healthy sex life.

  • Stay Active

Ailments like high blood pressure and diabetes may lead to more severe issues like nerve damage. It affects the blood flow to the penis, as a result, one may find it difficult to achieve or sustain an erection.

As little as 15 minutes of exercise a day increases self-esteem, self-image, and libido. Making exercise a routine also benefits cardiovascular health, which is essential for normal erectile function.

Physical activity can lower heart disease risk factors while also improving sexual performance and overall health.

  • Caffeine

Start drinking more caffeine if you want to boost your sex drive. Caffeine is a stimulant that increases male libido and improves sexual performance by improving blood flow and circulation.

Men who drink the equivalent of two or three cups of coffee a day have a lower chance of erectile dysfunction.

Green tea’s antioxidative compounds have also been proved to slow the development of vascular defects in men. If you usually limit yourself to one cup of coffee a day, treat yourself to an extra cup or two, or start supplementing your caffeine intake with green and black teas.

  • Avoid Cigarettes

There are several reasons to avoid smoking, but quitting tobacco can improve your sexual stamina if you need one more. Cigarette smoking can cause high blood pressure and other heart-related problems, which can lead to deterioration of sexual performance.

A study suggests that smoking has a variety of harmful effects on a man’s sexual wellbeing.

It is a misconception that vaping is not as dangerous. Nicotine, the principal element present in both, cigarettes and vapes, has a minimizing effect on sexual arousal.

  • Natural Supplements

There are a variety of natural supplements on the market that can help you improve your sexual health. These herbal supplements are natural and contain no harmful chemical additives, resulting in no side effects.

Shilajit is a powerful supplement that is frequently used to improve fertility and sexual performance. It has been proved to help with sexual weakness and low sperm count. Additionally, its soothing properties help reduce stress and anxiety.

It further can help to achieve a higher sex drive and increase energy levels in the body. However, it is suggested to consult your doctor before taking any herbal or Ayurvedic supplement to improve your sexual wellbeing.

  • Start Communicating

If sex-related problems have caused stress or concern, it is best to discuss them with your partner. Working together to find a solution may make a man feel less alone and resolve any problems or remorse he might be experiencing.

A spouse may be able to calm your concerns about sexual dysfunction and provide realistic advice. Always keep in mind, communication is crucial during sex, regardless of the problem you’re attempting to solve.

Talk about what feels good in bed and what can be changed. It’s perfectly acceptable to say “slow it down” or “go easy” during intercourse if you notice you’re getting too excited and on the verge of ejaculation.

  • Don’t Miss Out On Foreplay

Out of the fear of losing their erections or experiencing premature ejaculation, some men miss sexual foreplay and delve straight into intercourse.

However, foreplay makes the experience better for both of you and helps you improve your performance under the sheets.

Additionally, it helps relieve some of the burdens of having to give a flawless performance every time. Reduce your anxiety, have a more enjoyable time with your partner and improve your sex output by initiating foreplay more often.

  • Check Your Sodium Intake

While it is true that too much salt can affect your performance negatively, a regulated amount of salt is viable for dopamine control. This is because dopamine has been linked to arousal and ejaculation in men.

Salt has been used as an aphrodisiac throughout history, and in some cases, it has even been recommended as a treatment for erectile dysfunction. Although there isn’t much evidence to back this up, some evidence suggests that people on low-sodium diets might have problems with sexual function.

If you are having issues in the bedroom with performance or erections, try grabbing a salty snack a couple of hours before the encounter.

  • Talk To Your Doctor

Popular drugs like Viagra and Cialis may help with sexual performance. For some men, medication is the most feasible method to enjoy their desired sexual life.

It has to be kept in mind that medication alone is not enough. Lifestyle changes and therapy sessions need to be incorporated to reap the optimum benefits of long-term medication.

Several drugs may affect sexual pleasure, libido, and the ability to get and keep erections. Antidepressants, for example, can suppress sexual desire. Therefore it is suggested to take clinical advice before advancing for any medication.


While sexual dysfunction can be distressing and embarrassing, it is a normal and treatable condition. Cooperating with a professional sex therapist, talking freely with partners, and experimenting with various lifestyle changes can help a person feel better about their sexual performance traits.

At least a few of these pointers will assist you in increasing your sexual performance and gaining more confidence and independence when it comes to making love. And keep in mind that focusing on sexual performance can never take priority over the fact that sex is a shared experience.


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