The expectations for men to take the reins in the bedroom can be somewhat unrealistic. But while most men welcome this idea as the norm, for some, the pressure to perform can hinder an otherwise spontaneous, sensual intimate experience.
If you belong to the latter, you’ve probably been wondering what you can do better to improve in this department. You may also be curious if there are underlying issues that may be impacting your performance.
In this guide, we’ll shed light on various factors that may contribute to poor sexual health, and share the top tips to help improve sexual performance.
Factors That May Affect Men’s Sexual Performance
If you’ve experienced problems with erection and ejaculation, and feel a lack of sexual desire, these may only be secondary to more serious health issues.
This is because oftentimes, poor sexual performance is only the result of poor sexual health.
However, men who aren’t even aware of this will usually just attribute it to poor bedroom skills. But if you think about it, such skills are best developed when you’re in your best shape. If you’re not in condition physiologically and psychologically, concentrating on intimacy will likely feel more like a chore than a pleasurable experience.
Let’s take a closer look at each factor and how they can affect your performance.
Chronic Conditions
Persistent, long-term health issues like heart disease, Multiple Sclerosis (MS), hypertension, diabetes, obesity, and other conditions may directly or indirectly impact sexual health in different ways. They may affect your stamina, libido, and mood. There are also inflammatory and autoimmune diseases that may lower testosterone levels.
If you have a chronic condition and would like to know how it may affect you sexually, talk to your primary physician about your concerns.
Psychological Factors
Depression, anxiety, and other mental health issues, whether long-term or short-term, can directly influence your mood and libido. When you’re not interested in physical intimacy in the first place, performance will not even be on your mind.
Get in touch with a psychiatrist or psychologist if you feel you may have mental health problems.
Physiological Issues
More obvious disorders like erectile dysfunction and premature ejaculation may seem like straightforward issues. However, these disorders usually require further tests to determine the root cause. For example, erectile dysfunction can be brought about by chronic conditions like hypertension, depression, heart disease, and others.
The same goes for low testosterone levels, although hormone levels are usually a major factor in such cases. This can be caused by anything from age, hormonal imbalance, and lifestyle issues.
Medications
Certain medications are also known to affect sexual health in various ways. For example, some antidepressants may diminish libido and genital sensitivity, and may even cause erectile dysfunction and pleasureless orgasms. Some medications for heart failure and hypertension, as well as opioids, may also cause sexual dysfunction.
If you’re taking medications that may be affecting your sexual health, check with your doctor if there are alternatives suitable for you.
Old Age
A lot of men notice a gradual decline in sexual performance after hitting the 50s, and sometimes as early as the 40s. This is because testosterone levels naturally begin to drop around the 40s. Aside from a decrease in libido, you may experience fatigue, hair loss, and loss of muscle mass.
However, there’s at least one study that indicates this has more to do with the deterioration of overall health, which comes with aging. This means that if you have good general health, you’re not likely to experience this change until much later in life.
But if you’re still wondering how to improve sexual performance after 50, it’s best to talk to your doctor. A full medical assessment is ideal to help your doctor determine if you can benefit from supplements or medications for better sex performance.
Lifestyle Factors
If you drink alcohol and smoke cigarettes excessively, are constantly stressed, and have a sedentary lifestyle, you may be at risk for sexual dysfunction. Lifestyle factors may even cause male fertility issues.
Fortunately, these are modifiable and reversible when addressed early enough. Avoid alcohol and cigarettes, learn to manage stress, and start a more active lifestyle before it’s too late.
The Best Tips to Improve Sexual Performance
If you’re worried about your sexual performance, it’s important to first consider any underlying issues you may have. To help you get on the right track, here are six top tips to help improve your sexual performance, beginning by improving your sexual health.
#1 Work on Your Physical and Mental Fitness
Energy and stamina are the first two things a man needs to last longer in bed. If you tire out easily or feel fatigued all the time, you need to start working on your fitness. Start with cardio exercises then build your strength through resistance exercises.
Regular physical activity is helpful in improving mental health and boosting overall circulation. You can also do exercises to help train your muscles for arousal and ejaculation work better. Here’s how you can do it:
- During urination, try to stop the flow and feel which muscles contract in the process.
- Now that you’ve identified these muscles, you can start training them anytime by contracting them for 10 seconds, with a 10-second interval to relax in between contractions.
You can do this several times a day even when you’re not urinating.
For mental fitness, practice mindfulness through meditations or therapies. This will help you become more aware of your surroundings and emotions, and be more resilient in the face of mental stresses.
#2 Consider Your Nutrition
It may be the last thing on your mind, but what you eat can undermine your efforts to be better in bed. For one, poor diet can lead to chronic conditions that can impact your sexual health. Second, consuming junk food can deplete your energy levels while increasing stress levels.
With a healthier diet, you give your body the best chance when it comes to improving sexual performance. Not to mention that it can fuel your energy needs for both the bedroom and the gym.
We also recommend incorporating these natural aphrodisiacs into your diet:
- Asparagus
- Banana
- Ginger
- Cinnamon
- Fig
- Hot Peppers
- Watermelon
- Maca
- Pomegranate
- Tuna
- Oyster
#3 Educate Yourself
Bedroom skills start with knowledge. But more than just discovering tricks, it’s also valuable to learn about your own body. Read more about the physiology of male sexuality and the different erogenous zones you can explore. When you understand your own intimate needs, improving your sexual performance can come naturally.
If you have specific health conditions, ask your doctor to learn how you can work around it so it doesn’t interfere with your sexual performance.
#4 Build Your Confidence
Your self-esteem impacts your sexual performance more than you may know. If you feel you’re not that attractive and have little confidence, you’re more likely to fumble in the bedroom.
To build your confidence, try to fix what affects your self-esteem. This could be any or all of the following:
- Practice good hygiene
- Start a skin care regimen
- Spend time on grooming
- Work out to tone your body
- Practice positive self-talk
- Continuously improve yourself
- Adopt a growth mindset
More importantly, never compare yourself to other men. You can have a role model you can emulate but do not set unrealistic expectations for yourself. Instead, learn how to maximize your own potential and strive towards constant improvement.
#5 Communicate With Your Partner
If you have a partner, open communication is the only way to help them understand your concerns and needs, no matter how embarrassing you think it could be.
Discussing your feelings can also help take away the pressure to perform. If your partner is understanding enough, they may even help you explore new approaches to make intimacy more spontaneous and pleasurable for both of you.
#6 Consult a Professional
Understandably, the thought of having to improve your sexual performance may fill you with feelings of uncertainty. If you still don’t know where to begin, it’s best to reach out to a healthcare specialist you can trust. You can seek the services of an andrologist or just your primary care physician to get started in the right direction.
Depending on the findings, your doctor may recommend medications that can provide more immediate results. The most common are prescription drugs Viagra, Cialis, and PT-141 Peptide (Bremelanotide), which can help treat sexual dysfunction. You can find some of these and more in Modern Aminos, one of our favorite sources for top-quality, tested drugs. Use the code wolf10 when you check out for a 10% discount.
Wrap-Up: Improve Your Sexual Health
You can kickstart your way to better sexual health by adopting a healthier lifestyle. Balance your physical and mental fitness, get to know your body, and be confident in your own skin. Communicate and explore with your partner, and do not hesitate to discuss your concerns with your doctor.
There are many ways to improve male sexual performance. But remember that although sharing an intimate experience involves a certain level of performance to make it exciting, there should be no pressure on either party. After all, sexual intercourse is more enjoyable when partners naturally fall into it without expectations and simply just want to enjoy every minute of it.
