Are you looking to improve your sexual performance ?
If YES ! Then you have landed on the right web page.
In this post, I am going to talk about some of the well known methods to improve your sexual performance.
These methods are tried and tested methods and are really easy to follow if you form a habit around them.
If you are not able to satisfy your partner, do not worry because you are not the first man in the history and you will surely not be the last one.
One of the biggest reason could be the lifestyle that has been adopted. This lifestyle takes a toll on our natural sexual abilities.
Hence, you need to focus on the sexual powers improvements and improve your lifestyle and try making some minor changes.
If you have a low sex drive or you are suffering from some sexual dysfunctions, you are not alone because it is estimated that around 40-45% of men worldwide experience some sexual dysfunctions at some point in their life.
Over the years men have opted for various methods which can help them in improving their performance in bed and in this article we will be discussing some proven ways which can help you improve your sexual game.
- 1 Science Behind Sexual Performance Of Men
- 2 The link between Testosterone and Male Sexual Performance
- 3 Ways to improve your Sexual Performance
- 3.1 Focus on Foreplay
- 3.2 Start Stop Technique
- 3.3 Experiment
- 3.4 Anxiety and Stress
- 3.5 Quit smoking
- 3.6 Work on communication with your partner
- 3.7 Confront issues in your relationship
- 3.8 Exercise more often
- 3.9 Practice Mindfulness
- 3.10 Try herbal medication
- 3.11 Supplements
- 3.12 Consult a Doctor
Science Behind Sexual Performance Of Men
Male performance is just a term which is used to describe a man’s ability to attain, maintain and even optimize their sexual performances.
Every human is different from each other and this is the case with sexual performance as well because sexual performance of a man depends on a variety of factors and will vary from person to person.
There are plenty of misconceptions revolving around male sexual performance and one of them is the time taken to reach orgasm and the buildup to it and it the result of the adult and pornographic movies in which men are shown to last and delay their orgasm for a very long time usually ranging from 40 minutes to a few hours.
These videos have shaped the feelings of women about male sexual performance and all this has increased the pressure men face in bed.
It is often said that the largest and probably the most important sexual organ in a human body is our brain and not penis, vagina or breasts.
It is so because the brain is in-charge of controlling your sexual libido and has significant effects on your libido. But how is the brain responsible for controlling your sexual performance?
The limbic system and the cerebral cortex of your brain is responsible for controlling your sexual performance.
The cerebral cortex is in-charge of controlling thinking which is a primary function of our brain. These thoughts also include sexual thoughts which leads to sexual arousal.
This arousal leads to an interaction between the brains of your nerve and the cerebral cortex and ultimately leads to an increase in your pulse rate as well as increases the flow of blood in your sexual organs. This results in erection as well as arousal.
The limbic system comprises amygdala, hypothalamus, hippocampus and various other parts which are in-charge of controlling your emotions, they also trigger hormone production like the testosterone and some other mental processes, including the likes of sexual urge.
In the human body, testes are responsible for the production of Testosterone and it is the primary male sexual hormone.
The production of Testosterone in the Human Body is controlled by the Brain’s Hypothalamus and it is extremely important for reproductive and sexual developments and is also responsible for the production of sperm.
Testosterone is also responsible for controlling the physical and sexual features in men and can also control the mood. However, as humans age, the body’s ability to produce Testosterone naturally decreases.
Lower testosterone levels mean that your sperm count and libido will also decrease which will lead to a poor sexual performance.
If the levels of Nitric Oxide in your body is lower than normal and if you are experiencing low sex drives constantly, you might suffer from Erectile Dysfunction.
You may also try some of the best testosterone boosters to increase your testosterone levels.
Ways to improve your Sexual Performance
Focus on Foreplay
Some men believe that sexual penetration is the most important and even the defining part of sex. However, men who have suffered from erectile dysfunction in their life now know that no, sexual penetration is not the only way to satisfy their partners in bed and it is recommended that one should always include Foreplay in bed.
Foreplay can include the likes of kissing, touching and oral sex and a foreplay can help in increasing the sexual experience for both of you.
Foreplay is very important especially for women because a study conducted in 2017 found that only 18% of women can experience orgasm from intercourse only. However, the same study also said that nearly 37% of women said that during intercourse, Clitoral Stimulation was very important for an orgasm.
Start Stop Technique
The start stop technique can help men who want to last longer during sexual intercourse. The technique involves stopping your sexual activity when you are on the verge of ejaculation.
You are then required to take a deep breath and then start again, only slower this time. You can use this technique to delay your orgasm according to your wish and it will also boost your confidence levels during sexual intercourses.
A passionate and an environment of excitement is ideal for the thriving of your sexual pleasure. Sex can begin to feel a monotonous activity if you have been involved with a single partner for a very long time now and one might find it difficult to remain focused and feel excited during the intercourse.
It is recommended that one should look forward to trying new things in bed, explore their sexual fantasies, try having sex outside their bedroom and explore new sexual positions.
Anxiety and Stress
It might become difficult for you to get and maintain an erection if you are suffering from anxiety or stress disorders.
If a man is stressed about his sexual performance in bed, he will not feel much excited about it and he won’t be much involved in sexual intercourse either. Some of the ways with which you can reduce the levels of stress and anxiety are:
- Instead of focussing on sexual performances, pay more focus on physical sensations.
- Exercise and workout more often.
- Get proper sleep.
- Work on your relationships and try to improve them.
- Meditate more often.
- Develop a hobby or if you have one, try to spend more time on it.
- Try out some psychiatric meditations.
Smoking cigarettes leads to high blood pressure and it is also known to cause some issues related to heart which can cause some erectile issues and it is also known that smoking can cause erectile dysfunction. So it is recommended that you should quit smoking.
Work on communication with your partnerYou can witness an improvement in sexual performances if you communicate more often with your partner. If you are experiencing tension or worries related to your sexual performance, try discussing these issues with your partner. If you both can work on it together and you can come up with some solution, it might be beneficial.
Confront issues in your relationship
You can suffer from sexual issues like erectile dysfunction if you are having some troubles in your relationship. If a man’s partner is criticizing them too often, they might have anxiety issues during sex and it might lead to low levels of satisfaction during sex.
Communicating about your feelings can help in reducing challenges in your relationship and you might also experience benefits from relationships and sex therapies.
Exercise more often
Exercising regularly helps in maintaining your heart’s health and it might even prove beneficial in improving your sexual functions.
If you are suffering from conditions like high blood pressure, heart diseases, or diabetes, you might suffer from some nerve damages which can reduce the amount of blood flowing to your penis and it might lead to some difficulties in getting and maintaining erections of your penis.
You may also try some of the amazing workouts to boost testosterone levels naturally. Which could boost your sex hormone creation.
Exercising regularly helps in improving the health of your brain, might reduce anxiety issues and make them feel better about their bodies and most importantly penis. Some of the exercises which might help you in maintaining your sexual performances are:
- Stop the flow of urine while you are urinating. Repeat this several times and try to understand the muscles which are involved in this process.
- Try to contract these muscles for a period of 10 seconds when you are not urinating. Relax and stop this activity for 10 seconds and then repeat the same.
- Practice this exercise for 10 times a day for best results.
Mindfulness is the term used when you are practicing to become more aware of the present moment and it is a very popular method of meditation if you are a beginner and it may help in improving your sexual performances.
A research study published in 2017 suggests that these mindfulness activities might help in changing your negative attitudes towards your sexual performances, improving your sexual relationships, and it might even help in being more present during your sexual activities.
Try herbal medication
People have often resorted to herbal medication techniques for improving their sexual health for a very long time now. A research study published in the year 2018 which comprised 24 trials showed that herbal medications were an effective remedy for various issues related to your sexual life.
Ginseng was one such natural remedy which proved to be extremely effective for sexual diseases. Pinus Pinaster which is a pine and Lepidium Meyenii which is a maca root were two other herbal plants which were also effective in such cases of sexual dysfunctions.
However, it is recommended that you should always consult with your doctor before resorting to herbal remedies as they can interact with your current medications and might lead to some side effects.
Supplementation is one of the oldest and most effective methods of treatment of people suffering from sexual dysfunctions and there are many artificial and natural supplements which might be effective in these cases.
Following are some of the best supplements for these dysfunctions:
It is a hormone which is produced naturally in our body by adrenal glands which is then used by our body to produce sex hormones. It is helpful in improving your body’s sex drive and also helps in curing erectile dysfunctions.
Fenugreek extracts are widely used in supplements used for improving sexual health in men and it is used in about 33% or one-thirds of the top selling supplements worldwide. It is widely used in supplements meant for intensifying sexual orgasms and arousal and even helps in reducing the recovery time after each orgasm.
L-Arginine is one of the most common essential amino acids found in supplements used for improving sexual health in men.
However, it is metabolized extremely quickly in our body which means that it does not have any significant positive effects on our body. This is exactly the reason why L-Citrulline is a much better option because our body naturally converts L-Citrulline to L-Arginine naturally in our body.
It helps in boosting the natural production of sperms and is even helpful in improving the sex drive.
It is helpful in increasing the production of sperms and also improves the sex drive.
According to a research study published in the Journal of General Medicine, vitamin E can be helpful in improving the sperm quality as well as increase the sperm count in strong swimmers. It even helps men who are suffering from Fertility issues.
Alternatively, you may also try some of the best male enhancement pills, that could help you with the erectile dysfunction issues and other sexual health related issues.
Consult a DoctorDrugs such as Viagra and Cialis are extremely popular to improve sexual functions like lasting longer in bed and it is one of the most effective and rapid methods of treatment for a lot of men. Consult a doctor before using these medicines for prolonged periods of time.