Manage anxiety and stress
Anxiety and stress can make it hard to get or maintain an erection. These feelings can also distract people from sexual intimacy.
If a man feels anxious about how he will perform sexually, he may feel less excited about sex and less engaged during it.
Strategies for managing anxiety and stress include:
- focusing more on physical sensations than sexual performance
- exercising
- getting more sleep
- working to improve relationships
- meditating
- spending more time on a favorite hobby
- going to therapy
- taking psychiatric medications
Stay away from bad habits
What you rely on to unwind, such as smoking and consuming alcohol, could also affect sexual performance.
While studies suggest that a little red wine can improve circulation, too much alcohol can have adverse effects.
Stimulants narrow blood vessels and have been linked to impotence. Cutting down or quitting smoking is one of the first steps to improve performance.
Replacing bad habits with healthy ones, such as exercise and eating well, can help boost sexual health.
Masturbate
If you’re not lasting as long as you’d like in bed, you might need some practice. While sex is the best way to practice for sex, masturbation can also help you improve your longevity.
However, how you masturbate could have detrimental effects. If you rush through it, you could inadvertently decrease the time you last with your partner. The secret is making it last, just like you want to when you’re not alone.
Do more exercise
Being physically active can reduce your risk factors for heart conditions and improve sexual function and overall health.
Conditions such as high blood pressure, heart disease, and diabetes can damage your nerves and change the amount of blood that flows to the penis. This can make it more difficult for you to get or maintain erections.
In addition, some men find that regular exercise improves their mental health, reducing anxiety, and helping them to feel better about their bodies.
you can also benefit from exercising the muscles involved in arousal and ejaculation. The following exercise may help:
- While urinating, stop the flow of urine. Repeat several times and learn to identify the muscles involved.
- When not urinating, try to contract these muscles for 10 seconds. Relax them for 10 seconds, then contract them for another 10 seconds.
- Repeat this cycle of contracting and relaxing 10 times each day.
Get some Sunlight
Sunlight stops the body’s production of melatonin. This hormone helps us sleep but also quiets our sexual urges. Less melatonin means the potential for more sexual desire.
Getting outside and letting the sun hit your skin can help wake up your sex drive, especially during the winter months when the body produces more melatonin.
Communicate more with your partner
Speaking freely can significantly improve sexual experiences.
If issues related to sex have created tension or worry, it is best to bring this up with a partner. Working together on a solution can help a man to feel less isolated and address any concern or guilt.
A partner may be able to ease fears about sexual dysfunction, and they may have practical suggestions.
Drink some coffee
A 2015 study found that men who drink some coffee are less affected by Erectile Dysfunction(ED). There is no requirement of taking too much but starting the day with coffee really helps.
Eat Right
Go bullish on fruit, vegetables, whole grains, and fish—a diet that lessened the likelihood of ED in the Massachusetts Male Aging Study—while downplaying red and processed meat and refined grains.
Another tip: chronic deficiencies in vitamin B12—found in clams, salmon, trout, beef, fortified cereals, and yogurt—may harm the spinal cord, potentially short-circuiting nerves responsible for sensation as well as for relaying messages to arteries in the penis.
Multivitamins and fortified foods are the best bets for those who absorb B12 poorly, including many older adults and anyone with atrophic gastritis, a condition that may affect nearly one in three people ages 50 and older.
Also, make sure you get enough vitamin D, which is found in fortified milk or yogurt, eggs, cheese, and canned tuna. A 2016 study in the journal Atherosclerosis found that men with vitamin D deficiency have a 30% greater risk for ED.
Reduce your weight
Obesity raises risks for vascular disease and diabetes, two major causes of ED. And excess fat tinkers with several hormones that may feed into the problem, too. The smaller your waist, the better—a man with a 42-inch waist is 50% more likely to have ED than one with a 32-inch waist.
Consult a Doctor
Several medications can help with sexual function, including popular drugs, such as Viagra and Cialis.
Medication can be the most rapid treatment option for some men. If a man taking medication for erectile dysfunction also makes lifestyle changes and participates in therapy, they may eventually be able to stop taking the drugs.
A handful of medications can affect sexual satisfaction, libido, and the ability to have or maintain erections.
Antidepressants, for example, may change the way a man ejaculates and reduce sexual desire. Selective serotonin re uptake inhibitors, or SSRIs, may be especially likely to cause sexual dysfunction.A man who takes drugs with sexual side effects should discuss changing the medication, stopping the treatment, or lowering the dosage with a doctor. With groups like “The ED Clinic,” you can consult a doctor from the comfort of home.