7 tips to improve male sexual performance

Having and maintaining an erection is an essential part of male sex life. But each year, millions of men around the world experience some form of erectile dysfunction that prevents them from having a healthy sexual performance.

It is estimated that about 70% of men will experience a sexual problem at some point in their lives. This phenomenon is not limited to the elderly, with about 40% of men suffering from erectile dysfunction before the age of 40.

After all, why do so many men have a hard time getting their penises erect and hard for sex?

In fact, sexual performance anxiety is a real thing and can be the cause that keeps many men in bed.

We've listed the most effective, science-based ways to help men who want to improve their sex performance.

1. Stop pornography

This one is first on the list because it is by far the most important. Medical issues aside, nothing will harm a man's ability to get an erection more than watching pornography to excess.

If we go back to the 1970s, we have a hard time finding young people with erection problems. But due to the accessibility of pornography these days, young people find it increasingly difficult to have a healthy sex life. However, this does not only apply to the young generation, all men can suffer from erectile dysfunction because of pornography.

Studies have already observed that watching pornography is related to erectile dysfunction and lower sexual satisfaction, since this habit can decrease a man's sensitivity to sex.

Getting busy with other activities like personal hobbies doesn't leave as much time available for pornography.

2. Quit smoking

Few habits are as bad for your health as smoking, but people still smoke. No judgments here, after all, we all do things that aren't necessarily the best for our health. But cigarettes impair blood circulation, increase the risk of cardiovascular and respiratory diseases, as well as impair erections.

The nicotine in cigarettes causes temporary narrowing of blood vessels (vasoconstriction) and decreases the amount of blood and oxygen reaching the penis, which means that the cavernous bodies of the penis do not fill as much with blood and the erection is weakened.

A study published in the Journal of Sex Medicine looked at the effects of nicotine on sexual arousal in a randomized, double-blind, placebo-controlled trial, which are pretty much the most rigorous standards in scientific research. Twenty-eight sexually functional heterosexual men were studied and divided into two groups.

Group 1 received a treatment with 6 mg of nicotine in Nicorette polacrilex gum, equivalent to about 1 cigarette. Group 2 received the placebo treatment that looked and tasted like Nicorette gum, but without the presence of nicotine.

The men were given the chewing gum about 40 minutes before watching porn. The results? The nicotine group significantly reduced erectile responses to erotic films. There was about a 23% reduction in sexual arousal.

3. Decrease stress

Stress is closely linked to erectile dysfunction. In a UK survey, the adult men studied identified stress as one of the main factors that negatively affect their sex life.

Stress can also ruin your mood. When you're stressed, sex is usually the last thing on your mind.

Eliminating stress completely is impossible, but you can use ways to control it, such as exercising, meditating or finding a hobby.

4. Play sports

A great way to improve blood circulation is to exercise regularly. In addition to being beneficial for almost everything, exercise can improve the cardiovascular system's ability to pump blood to different parts of the body. When the heart is healthy, erections are too.

A 2018 meta-analysis, which is a broad review of scientific studies, showed that 40 minutes of moderate to intense exercise, about 4 times a week can reduce erection problems.

This is a good solution to improve erection and overall health.

5. Reduce your alcohol consumption

The problem of male sexual performance is very common in men who drink alcohol to excess.

Alcohol is a nervous system depressant and reduces sensitivity to sexual stimuli, making the penis less responsive than it normally would be. The effects are even more harmful in the long run. What's more, alcohol causes dehydration, which negatively impacts erections.

6. Take care of the diet

A healthy diet helps keep blood pressure in the normal range. In general, fast food, cold cuts, canned foods and sauces are all high in sodium, which raises blood pressure.

On the other hand, foods that help maintain good blood circulation and increase libido are great to include in the diet, such as vegetables, fruits, fish with omega-3 and lean meats.

In addition, maintaining adequate nutrition decreases the chances of overweight and obesity, which are conditions related to sexual performance problems.

7. Improve sleep quality

People often talk about diet and exercise when it comes to health, but they forget about the importance of sleep. Data shows that most people don't get the recommended 8 hours of sleep. Lack of sleep is a cause of stress, which is closely related to erection difficulties.

Some studies even show that it can decrease the production of testosterone, the male hormone. Low levels of this hormone decrease sexual desire as well as performance in bed.