How to improve sexual performance: 9 tips 🆙

Is your girlfriend very demanding and you are struggling to keep up with her times? Discover how to improve sexual performance and last longer in bed!

If you have a very demanding girl and you need to entertain her all night, you can't miss these tips on how to improve sexual performance.

Many men are looking for ways to improve their sexual performance. This may include solving existing problems or finding new ways to make your partner happy.

There are many pills on the market dedicated to this purpose, but there are also many simpler, healthier and less pharmaceutical ways to last longer in bed.

Keep in mind that your penis is powered by blood pressure, so make sure your circulatory system is working at its best. Basically, what's good for your heart is good for your sexual health.

Read on to find out how to improve your sexual performance naturally.

How to improve male sexual performance:
exercise and nutrition

1. Stay active

One of the best ways to improve your health is cardiovascular exercise. Sex can get your heart rate up, but regular exercise can help your sexual performance by keeping your heart fit.

Thirty minutes a day of exercise like running and swimming can do wonders for increasing your libido.

2. Eat these vegetables

Certain types of fruits and vegetables can help improve blood flow and circulation. Between them we have:

Onions and garlic. These foods may not be good for your breath, but they can help your blood flow.
Banana. This potassium-rich fruit can help lower blood pressure, which can benefit your reproductive organ and improve sexual performance.
Chilies and peppers. All natural spicy foods help blood flow by reducing hypertension and inflammation.

3. Eat these meats and other foods

Here are other foods that can help you improve blood flow:

Omega-3 fatty acids. This type of fat reduces the accumulation of cholesterol, improving circulation. It can be found in salmon, tuna, avocado and olive oil.
Vitamin B-1. This vitamin helps signals from the nervous system move faster, including signals from the brain to the penis. It is found in pork, peanuts, and beans.
Egg. Rich in other B vitamins, eggs help balance hormone levels. This can decrease the stress that often inhibits an erection.

How to improve male sexual performance:
good habits

4. Reduce stress

Stress can affect all areas of your health, including your libido.

Stress increases your heart rate (in a negative sense) and increases your blood pressure. Both are detrimental to sexual desire and performance.

Psychological stress can also affect achieving an erection or orgasm.

Exercise is a great way to reduce stress and improve health.

Talking with your partner about what causes you stress can also help you calm down and, at the same time, strengthen your relationship.

Stress can also trigger bad habits, such as smoking or drinking alcohol, which can further impair sexual performance.

5. Give up bad habits

What is relied on to relax, such as smoking and alcohol consumption, negatively affects sexual performance.

While studies suggest that a little red wine can improve circulation, too much alcohol can have extremely negative effects.

Stimulants constrict blood vessels and have been linked to impotence. Cutting down or quitting smoking is one of the first steps to improving sexual performance.

Replacing bad habits with healthy ones, like exercising and eating well, is key to reinvigorating your sexuality.

6. Get some sun

Sunlight blocks the production of melatonin in the body. This hormone helps us sleep but also calms our sexual urges. Less melatonin potentially means a higher sex drive.

Getting outside and letting the sun hit your skin can help spark your sex drive, especially during the winter months when your body produces more melatonin.

How to improve male sexual performance:
practice

7. Masturbate to improve durability

If you don't last as long as you'd like in bed, you may need some practice. Although sex is the best way to practice intercourse, masturbation can also help you improve durability in bed.

However, the way you masturbate could have harmful effects. If you rush, you may inadvertently decrease the time you spend with your partner. The secret is to make it last, just the way you want it when you're not alone.

8. Pay attention to your partner

Sex is not a one way street. Paying close attention to your partner's wishes not only makes sex pleasurable for her, it can also help turn you on or hold you back. Talking about this in advance can help alleviate any embarrassment if you need to change the pace during intercourse for a bit to make it last longer.

Alternating pace or focusing on your partner while taking a break can make the experience more enjoyable for both of you.

To that end, don't miss our article on How to Make a Girl Cum Every Time

9. Get help if you need it

If you have erectile dysfunction, Peyronie's disease, or another diagnosed ailment, you may need medical treatment. Don't hesitate to talk to your doctor about how you can improve your sexual performance.

In any case, the advice to exercise, eat well and stop drinking and smoking are always valid to improve sexual performance and enjoy your love life.