How Men Can Improve Their Sexual 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 maintaining an erection is often a key factor in performance anxiety.
Thirteen ways to make improvements to 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. Deal with anxiety and stress
Anxiety and stress can make it complicated 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. End 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 alongside one another 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 problems
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 mindful 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. Look at 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 practitioner
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 pleasure, 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.
GENERIC NAME: TADALAFIL
Tadalafil is used to treat problems with male sexual function (impotence or erectile dysfunction-ED). In combination with sexual stimulation, tadalafil works by increasing blood flow to the penis to help a man achieve and maintain an erection. Tadalafil is also used to treat the symptoms of an enlarged prostate (benign prostatic hyperplasia-BPH). It helps to relieve the symptoms of BPH, such as difficulty starting a urine stream, a weak stream, and the need to urinate frequently or urgently (even in the middle of the night). Tadalafil is believed to work by relaxing the smooth muscle of the prostate and bladder. This medicine does not protect against sexually transmitted diseases (such as HIV, hepatitis B, gonorrhea, or syphilis). Practice “safe sex,” such as using latex condoms. Consult your doctor or pharmacist for details.
How to use Cialis
Read the patient information leaflet provided by your pharmacist before you start taking tadalafil and each time you get a refill. If you have any questions, ask your doctor or pharmacist.
Take this medication by mouth, with or without food, as directed by your doctor. Do not take tadalafil more than once a day.
The dose is based on your medical condition, response to treatment, and other medications you may be taking. Be sure to tell your doctor and pharmacist about all the products you use (including prescription drugs, nonprescription drugs, and herbal products).
To treat the symptoms of BPH, take this medicine as directed by your doctor, usually once a day. If you are also taking finasteride together with this medicine to treat the symptoms of BPH, talk to your doctor about how long to keep taking this medicine.
To treat erectile dysfunction (ED), there are two ways to prescribe tadalafil. Your doctor will determine the best way to take tadalafil. Follow your doctor’s instructions exactly, as the dose depends on the way you take it. The first way is to take it as needed, usually at least 30 minutes before sexual activity. The effect of tadalafil on sexual ability can last up to 36 hours.
The second way to treat erectile dysfunction is to take tadalafil regularly, once a day, every day. If you take it this way, you can try sexual activity at any time between your doses.
If you are taking tadalafil to treat both erectile dysfunction and BPH, take it as directed by your doctor, commonly once a day. You can try sexual activity anytime between your doses.
If you are taking tadalafil once a day for BPH, for erectile dysfunction, or for both, take it regularly for maximum benefit. To help you remember, take it at the same time each day.
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