How Men Can Improve Their Sexual Overall performance
Many men are interested in enhancing their own pleasure and the satisfaction of their partner during sexual intercourse.
However, focusing on sexual performance can lead to anxiety. A series of simple lifestyle changes can help
- reduce anxiety
- improve erectile dysfunction
- improve relationships with sexual partners
- increase stamina
These changes can make sex more enjoyable and satisfying for everyone involved.
It is important to note that concern about getting and protecting an erection is often a key factor in performance anxiety.
Thirteen ways to enhance sexual performance
The following methods can help reduce erectile dysfunction, increase stamina, and improve the overall quality of sex:
1. Focus on foreplay
Some men believe that penetration is the most vital part, even the part that defines sex.
However, many of those with erectile dysfunction may be encouraged to learn that they do not need an erection to please their partners. In fact, ED can even be an incentive to try new strategies that work better for your partner.
Foreplay can include fondling, kissing, and oral sex. Making foreplay last can enhance the sexual experience for everyone involved.
Foreplay can be especially important for women. A 2017 study found that very few women – about 18% – experience an orgasm from intercourse alone. According to the same results, 36.6 percent of the women said that clitoral stimulation was necessary for orgasm during intercourse.
2. Try the start-stop technique
Men who want to last longer during intercourse can try the Trusted Source Start-Stop technique.
To use this technique, stop sexual activity every time you feel that ejaculation is imminent. Take a deep breath and start again slowly, and then stop to delay ejaculation for as long as you want.
This method can train the body to retain ejaculation and help a man feel more comfortable not ejaculating, even during intense sexual activity.
3. Try something new
Sexual pleasure thrives in an environment of passion and excitement.
If a person has been with a partner for a long time, sex can start to feel like routine, and it can seem increasingly difficult to feel excited, stay focused, or please the partner.
It may be helpful to try a new sexual activity or position or have sex in a different location. Also, talking about sexual fantasies can make sex more exciting.
Also, it can help to do something new with your partner outside of the bedroom, such as
- Cook together
- go kayaking or hiking
- go to a museum
- see a new musical group
- try a new sport this can help people feel more connected, and the excitement of the new activity can carry over into the bedroom.
4. Regulate anxiety and stress
Anxiety and stress can make it tricky to get or keep an erection. These feelings can also distract people from sexual intimacy.
If a man is anxious about his sexual performance, he may feel less aroused by sex and less engaged during it.
Strategies for managing anxiety and stress include
- focus more on physical sensations than sexual performance
- do exercise
- sleeping more
- work to improve relationships
- to meditate
- spend more time on a favorite hobby
- go to therapy
- taking psychiatric medications
5. Stop smoking
Smoking cigarettes can lead to high blood pressure and other heart-related problems that cause erection problems.
Smoking is also independently related to erectile dysfunction. A 2015 analysis of 13 studies on smoking and sexual performance found that quitting smoking often improves sexual function and reduces erectile dysfunction.
6. Open communication
Talking freely can significantly enhance sexual experiences.
If issues related to sex have created tension or concern, it is best to bring it up with your partner. Working together on a solution can help a man feel less isolated and address any concerns or feelings of guilt.
A partner may be able to ease fears about sexual dysfunction and may have practical suggestions.
7. Address relationship challenges
Problems outside the bedroom can lead to sexual dysfunction. For example, a man who feels that his partner is overly critical of him may feel anxious during sex, leading to less satisfying experiences.
Communication that focuses on feelings, not blames, can help the couple deal with problems in the relationship. Some people also benefit from couples or sex therapy.
8. Get more exercise
Being physically active can reduce risk components for heart conditions and improve sexual function and overall health.
Conditions such as high blood pressure, heart disease, and diabetes can damage nerves and change the amount of blood that reaches the penis. This can make it difficult to get or keep erections.
Also, some men find that regular exercise improves their mental health, reducing anxiety and helping them feel better about their bodies.
Men can also benefit from exercising the muscles involved in arousal and ejaculation. The following exercise can help:
- While urinating, stop the flow of urine. Repeat this several times and learn to identify the muscles involved.
- When not urinating, try to contract these muscles for 10 seconds. Relax for 10 seconds, then contract for another 10 seconds.
- Repeat this cycle of contraction and relaxation 10 times a day.
9. Practice mindfulness
Mindfulness is the practice of being more knowledgeable of the present moment. It is a popular form of meditation for beginners, and it can improve sexual function.
Research published in 2017 suggests that mindfulness-based therapies can change negative attitudes about sex, improve sexual relationships, and help people be more present during sexual activity.
Mindfulness and meditation can also help you manage stress unrelated to sexual activity. This can indirectly address sexual dysfunction and improve a man’s ability to focus at the moment.
10. Try out a herbal remedy
Some herbal remedies can improve sexual satisfaction, especially if erectile dysfunction is a concern. In 2018, researchers published a review of 24 trials that included herbal remedies as treatments for erectile dysfunction.
Ginseng provided significant improvements, while a type of pine called Pinus pinaster and maca root, or Lepidium meyenii, showed early positive benefits. Other herbs, specifically saffron and Tribulus Terrestris, did not show clear results.
However, the results of a small study published in 2017 indicated that Tribulus Terrestris can help with erectile dysfunction.
Before trying herbal remedies, talk to a doctor. Official bodies do not control herbal supplements, and they can have side effects or interact with medications.
It is important to see a health professional who knows the supplements and who can monitor the evolution of symptoms.
11. Contemplate counseling
Erectile dysfunction is usually due in part to psychological factors. These may include
- anxiety and depression
- relationship problems
- the social stigma associated with aging or penis size
- untreated mental illness
- a history of trauma
Individual counseling can help a man address the role of these and other factors in sexual satisfaction.
Relationship counseling can help partners to talk openly about sexuality without shame or judgment.
When a man has an underlying health problem, for example, counseling can help him deal with the stress of erectile dysfunction while communicating options with his partner.
12. Talk to a health care provider
Medication may be the fastest treatment option for some men. If a man taking erectile dysfunction medications also makes lifestyle changes and participates in therapy, he may stop taking the medications.
A handful of medications can affect sexual gratification, libido, and the ability to have or maintain erections.
Antidepressants, for example, can change the source of confidence the way a man ejaculates and reduce sexual desire. Selective serotonin reuptake inhibitors, or SSRIs, can be especially prone to causing sexual dysfunction.
A man taking medications with sexual side effects should discuss changing the medication, stopping the treatment, or reducing the dose with a doctor.
13. Manage chronic health problems
Erectile dysfunction can be an early warning sign of health problems. It is important to take care of the body with a balanced diet, stay physically active, and manage stress.
Treating chronic health problems like diabetes and heart disease is also essential. Take the recommended medications and try lifestyle changes that can improve overall health.
If the symptoms of these diseases get worse, seek medical attention.
6 natural treatments for erectile dysfunction
What is erectile dysfunction?
Erectile dysfunction (ED) is commonly called impotence. It is a problem in which a man cannot achieve or maintain an erection during sexual performance. Symptoms can also include a reduction in sex drive or libido. Your doctor will likely diagnose erectile dysfunction if the condition lasts for more than a few weeks or months. Erectile dysfunction affects about 30 million men in the United States.
Standard treatments for erectile dysfunction include prescription drugs, vacuum pumps, implants, and surgery, but many men prefer natural options. Research has shown that some natural options can improve erectile dysfunction symptoms. Read on for natural choices with research to back them up.
1. Panax ginseng
Called the herbal Viagra, Panax ginseng (red ginseng) has solid research to back it up. Researchers reviewed seven studies that relied on the source of red ginseng and erectile dysfunction in 2008. Doses ranged from 600 to 1,000 milligrams (mg) three times a day. They concluded that there was “suggestive evidence for the efficacy of red ginseng in treating erectile dysfunction.”
Other current research is inspecting how red ginseng influences erectile dysfunction. Ginsenosides are an element present in Panax ginseng extract that has action at the cellular level to improve erection.
The action of Panax ginseng appears to be the most effective Trusted Source for those with high blood lipids and metabolic syndrome. This herb is a trusted source known for having anti-inflammatory action, enhancing lung function, and improving blood flow in other conditions, all of which can reduce erectile dysfunction.
2. Rhodiola Rosea
A small study indicated that Rhodiola Rosea may be helpful. Twenty-six of 35 men received between 150 and 200 mg a day for three months. They experienced a substantial improvement in sexual function. This herb has been revealed to improve energy and reduce fatigue. More studies are needed to understand the action and ensure safety.
Dehydroepiandrosterone (DHEA) is a natural hormone produced by the adrenal glands. It can be converted to estrogen and testosterone in the body. Scientists make dietary supplements from wild yams and soybeans.
The influential Massachusetts Source Male Aging Study showed that men with erectile dysfunction were more likely to have low levels of DHEA. In 2009, 40 men with erectile dysfunction participated in another study in which half received 50 mg of DHEA and the other half a placebo once a day for six months. Those who received DHEA were more likely to achieve and maintain an erection.
More recently, DHEA has been identified as an option for the treatment of erectile dysfunction in men with concurrent diabetes. Erectile dysfunction often affects these men due to hormonal problems and complications from diabetes that interfere with blood flow to the organs.
L-arginine is an amino acid naturally present in the body. Helps produce nitric oxide. Nitric oxide relaxes blood vessels to facilitate a profitable erection and is essential for healthy sexual function.
Researchers examined in Reliable Source the effects of L-arginine on erectile dysfunction. Thirty-one percent of men with erectile dysfunction who took 5 grams of L-arginine per day experienced significant improvements in sexual function.
A second Trusted Source study showed that L-arginine combined with Pycnogenol, a plant product made from French maritime pine bark, restored the sexual ability of 80 percent of the participants after two months. 92% had regained sexual ability after three months.
Another Trusted Source placebo-controlled study observed that L-arginine in combination with other medications was well-tolerated, safe, and effective for mild to moderate erectile dysfunction.
Although the studies are mixed, many show positive results when acupuncture is used to treat erectile dysfunction. A 1999 study that was trusted by Source, for example, found that acupuncture improved the quality of erections and restored sexual activity in 39% of participants.
A later study released in 2003 Trusted Source reported that 21 percent of erectile dysfunction patients who received acupuncture had their erections improved. Other studies have shown conflicting results, but this treatment has potential and may work for you.
The risks of Trusted Source acupuncture are low if performed by a licensed acupuncturist. Acupuncture shows promise for treating erectile dysfunction, but more studies are needed.
This supplement is extracted from the bark of the African Yohimbe tree. Some Trusted Source studies have shown positive effects on sexual performance with the use of this drug.
However, the American Urological Association does not recommend Yohimbe as a treatment for erectile dysfunction. This is because there is not much evidence to show that it works. Its side effects could be harmful to health. These include increased blood pressure and heart rate, irritability, and tremors.
If you decide you want to try Yohimbe, be sure to speak with your doctor beforehand.
Other possible natural treatments
Other alternative therapies that are believed to help erectile dysfunction include zinc supplements (especially for men who are low in zinc), the herb ashwagandha (also called Indian ginseng), and Ginkgo Biloba, but more are needed. studies to know for sure.
Communicate to your doctor
If you have symptoms of erectile dysfunction, it is important to consult your doctor before trying any treatment on your own. This is because erectile dysfunction can be a sign of other health problems. For example, heart disease or high cholesterol can cause erectile dysfunction symptoms. With a diagnosis, your doctor may recommend a number of measures that are likely to improve both your heart health and erectile dysfunction. These measures include lowering cholesterol, losing weight, or taking medications to unclog blood vessels.
If other health problems are not found to be causing your erectile dysfunction, your doctor will likely prescribe some common treatments. However, you can also go for natural options, but be sure to discuss these with your doctor first.
Whichever path you take, keep in mind that erectile dysfunction is a typical condition that can be treated. With a little trial and error, you will likely find a treatment that works for you and your partner.
It is important to remember that the US Food and Drug Administration does not regulate the quality, potency, purity, or packaging of herbs. If you decide to take herbs, make sure you get them from a reliable source.
Look up Roman drugs for erectile dysfunction on the internet.
Variations in lifestyle
In many cases, lifestyle and diet changes can help relieve erectile dysfunction symptoms. Lifestyle changes that may help improve your sexual function include exercising and losing weight. You can also quit smoking and reduce your alcohol consumption.
Your diet can also affect your sexual performance. To find out which foods can benefit you, like cocoa and pistachios, check out this article on diet and erectile dysfunction.
How prolonged does Viagra last?
Sildenafil is a frequent drug used to stimulate erections in men with erectile dysfunction (ED) and to treat pulmonary arterial hypertension (high blood pressure that affects the lungs and heart).
There are many aspects that can influence the time it takes for Viagra to start working. In general, it takes about 30 minutes for Viagra to produce noticeable effects.
But your diet, your general health, the medications you are taking, underlying diseases, and many other things can affect the amount of time it takes for Viagra to work in your body and how long it lasts.
How does it work?
An erection occurs when the nerves of the penis are stimulated.
As a result, the muscles that surround two cylindrical chambers of spongy material along the penis, known as the corpora cavernosa, relax and allow blood to flow, resulting in an erection.
With erectile dysfunction, the nerves do not communicate properly with the brain and the blood does not flow properly to the corpus cavernosum. Taking Viagra relaxes the walls of the blood vessels and allows blood to flow simply to the parts of the penis that cause an erection.
How long does it take to take effect?
Typically, Viagra starts to work 30 to 60 minutes after taking it as an oral pill. It may take up to 2 hours to take effect.
Viagra does not work on its own. You will still have to feel sexually aroused to get an erection. Feeling relaxed and comfortable can also help Viagra take effect sooner.
How long does it last?
On average, Viagra usually lasts 2-3 hours before its effects start to wear off. Viagra can last up to 5 hours or more depending on the dose, your body’s metabolism, and other external factors.
Depending on how your body metabolizes it, you can get an erection multiple times with Viagra in your body. However, Viagra probably won’t make you last longer in bed. No research has definitively shown that Viagra can increase the duration of sexual intercourse.
Viagra may not work again right after you’ve had sex. Commonly, you cannot get another erection right after ejaculating because your body is not physically ready for it.
This is known as the refractory period. It can last only a few minutes, but it can last several hours or days. However, a 2000 examine trusted by Source found that Viagra can decrease this recovery time.
Are there any factors that may affect the duration?
There are several important factors that can influence the duration of Viagra.
The amount of Viagra you take affects how long it stays in your body. The smallest available dose, 25 milligrams (mg), will not last as long as the largest available dose, 100 mg. But taking a higher dose is not always recommended as it may not be Secure for you.
As you get older, your metabolism slows down. Therefore, Viagra can last longer as you age. In general, you may notice that Viagra works longer when you are 65 or older.
Diet and lifestyle. Eating a large meal or a large amount of high-fat foods just before taking Viagra can prevent it from being metabolized quickly or efficiently. But this can also make it last longer, as it is metabolized along with food. Drinking alcohol or smoking can also minimize blood flow to the penis, making Viagra less effective or shorter in duration.
Some medications, especially antibiotics such as erythromycin (Ery-Tab), clarithromycin (Biaxin), and ciprofloxacin (Cipro), can interact with Viagra and affect its duration.
Some existing diseases can affect the duration of Viagra and its effectiveness. Diabetes, nervous system diseases such as multiple sclerosis (MS), and heart conditions such as atherosclerosis (accumulation of fat in the blood vessels) can make Viagra less effective and do not last as long. Some kidney diseases can make Viagra last longer due to the disease’s effect on your metabolism.
state Feeling anxious, nervous, depressed, or stressed can influence your body’s response to sexual stimulation. If you are not relaxed or comfortable during sex, or if you have performance anxiety due to previous sexual encounters, Viagra may not last long or not fully effective.
How long does it take to vanish from the body?
Viagra usually disappears from the body after 2 to 3 hours. Based on your metabolism, it may take 5 to 6 hours for Viagra to completely disappear from your body.
A higher dose will take longer to leave the body. A 25 mg dose may wear off after a couple of hours, but a 100 mg dose can take almost four times longer to leave the body.
Is there anything I need to have to be concerned about?
Viagra usually lasts a few hours. You will not normally have an erection for the entire time, as Viagra is only used to help increase blood flow. If you think Viagra isn’t working fast enough, try masturbating or foreplay to help stimulate arousal.
If Viagra does not work after 30 minutes, do not take more than the daily dose prescribed by your doctor. Never take more than 100 mg of Viagra in a 24-hour period.
Taking too much Viagra can cause priapism, a painful erection that lasts more than 4 hours. This can damage the tissue of the penis because the blood stored in the penis does not receive oxygen. Get emergency treatment right away if this happens.
When to see your doctor
Talk to your doctor before taking Viagra or any other medication associated to erectile dysfunction. It is important that you take a safe dose and be clear about how much to take in a 24-hour period.
Some heart disease remedies, such as nitroglycerin and other nitrates, can dangerously interact with Viagra and cause blood pressure to drop too low.
If Viagra doesn’t work or isn’t safe for you, talk to your doctor about other possible treatments for erectile dysfunction, such as
- penis pumps
- penile implants
- therapy for anxiety, depression, or other similar conditions
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