How Men Can Improve Their Sexual Performance

Many men are eager to enhance their own and their partners' pleasure and satisfaction during sex. Focusing on foreplay, open communication, managing stress and health problems, and possibly using supplements are key strategies. However, an emphasis on sexual performance can lead to anxiety. Implementing simple lifestyle changes can help to:

• Reduce anxiety
• Improve erectile dysfunction
• Enhance relationships with sexual partners
• Increase stamina

These changes can make sex more enjoyable and satisfying for everyone involved. It's important to note that worrying about getting and maintaining erections is often a key factor in performance anxiety.

Thirteen Ways to Improve Sexual Performance

The following methods can help to reduce erectile dysfunction, increase stamina, and improve the overall quality of sex:

• Focus on Foreplay

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Many men believe penetration is the most important part of sex. However, for those experiencing erectile dysfunction, learning that an erection isn't necessary to please their partners can be encouraging. Foreplay, including touching, kissing, and oral sex, can enhance the sexual experience for everyone involved. It's particularly important for women; a 2017 study found that only around 18 percent of women achieve orgasm from intercourse alone, while 36.6 percent require clitoral stimulation.

• Try the Start-Stop Technique

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This technique involves stopping sexual activity every time ejaculation feels imminent. Breathing deeply and starting again slowly can help delay ejaculation, training the body to hold off and reducing anxiety about performance.

• Try Something New

Introducing new activities or positions can rejuvenate sexual passion and excitement. Outside the bedroom, engaging in new activities like cooking together, hiking, or trying a new sport can enhance the connection and excitement between partners.

• Manage Anxiety and Stress

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Anxiety and stress can hinder sexual performance. Managing these feelings through exercise, better sleep, meditation, hobbies, or therapy can improve sexual function. Focusing more on physical sensations rather than performance can also help.

• Quit Smoking

Smoking can lead to high blood pressure and other heart-related issues that cause erectile dysfunction. Quitting smoking often improves sexual function and reduces erectile issues.

• Open Communication

Speaking openly about sexual concerns with a partner can significantly improve experiences. Addressing these issues together can reduce feelings of isolation and enhance intimacy.

• Address Relationship Issues

Problems outside the bedroom can affect sexual performance. Constructive communication focusing on feelings, not blame, can help resolve these issues. Relationship or sex therapy may also be beneficial.

• Get More Exercise

Regular physical activity can reduce risk factors for conditions that affect sexual function, like high blood pressure, heart disease, and diabetes. Exercise also improves mental health and self-esteem, positively impacting sexual performance.

• Practice Mindfulness

Mindfulness and meditation can help improve sexual function by enhancing present-moment awareness and reducing stress and anxiety.

• Try an Herbal Remedy

Some herbal remedies, such as ginseng, Pinus pinaster, and maca root, have shown promise in improving sexual function. However, it's important to consult a healthcare provider before trying supplements.

• Consider Counseling

Psychological factors like anxiety, depression, and relationship problems can contribute to erectile dysfunction. Individual or relationship counseling can help address these issues.

• Talk to a Doctor

Medications like Viagra and Cialis can help with sexual function. A doctor can also address medications that might have sexual side effects and suggest alternatives.

• Manage Chronic Health Problems

Erectile dysfunction can be a warning sign of underlying health issues. Managing chronic conditions like diabetes and heart disease through medication and lifestyle changes is essential for overall health and sexual function.

Outlook

Sexual dysfunction is common and treatable. Working with a certified sex therapist, communicating openly with partners, and making lifestyle changes can help men feel good about their sexuality and improve their sexual experiences.