9 ways you can effectively Improve Sexual Performance

If you want to be able to have sex all night, you’re not alone.

Many men are looking for ways to increase their sexual performance. This can be the improvement of existing problems or the search for new ways to satisfy your partner.

Viagra, Cialis, Kamagra… there are many sexual pills on the market, but there are also many simple ways to stay tough longer without going to the pharmacy.

Food, dietary supplements, natural sex enhancers, special exercises – the tools for increasing Sexual Performance are numerous.

Remember that your penis depends on your vascular health and make sure your circulatory system is in top shape. Basically, what is good for your heart is good for sexual health and Improve Sexual Performance.

Read on to learn 9 easy ways to increase your sexual performance easily and safely.

1. Eat this fruit and vegetables

Certain foods can help you increase blood flow to the penis, making the erection harder and more enduring. This includes

  • Onions and garlic: These foods may be less good for your breath, but they can help your blood flow.
  • Bananas: This potassium-rich fruit can help lower your blood pressure and dilate blood vessels, which benefits your genitals and can increase Sexual Performance.
  • Chilies and peppers: Spicy or best-spiced foods help your blood circulation by reducing hypertension and inflammation.

2. Eat this meat and other foods

These animal foods should also be included in your daily diet. Through certain vital substances, they provide an effect that can help you to achieve a better erection:

  • Egg: Eggs with a high B vitamin content helps to balance hormone levels. This can reduce stress and optimize testosterone levels, which has a positive effect on erection and Sexual Performance.
  • Omega-3 fatty acids: This type of fat improves blood circulation. It can be found in fish (e.g. salmon and tuna) but also in avocados and olive oil – in case of doubt, use a high-quality dietary supplement.
  • Vitamin B-1: This vitamin helps the signals in your nervous system to move faster – including those signals sent to your penis that say “please get hard and stay hard”. It is found mainly in pork and legumes.

3. Sun and Vitamin D

Sunlight, its various rays and the amount of blue light it contains stop the body’s melatonin production. Although this hormone helps us to fall asleep and sleep through, it also dampens our libido. Less melatonin brings the potential for pleasure and Sexual Performance.

Going outside in summer and letting the sunshine on your skin helps to awaken your sex drive.

But especially in the winter months, when the body produces more melatonin, it is important to bathe in the light during the day and to provide sufficient vitamin D in the blood with a high-quality supplement. The solarium can be here, enjoyed in moderation, a true Sexual Performance Booster.

4. Exercise

One of the best ways to improve your health and optimize erectile function is through cardiovascular exercises. Of course, sex can also increase your heart rate, but regular exercise can increase your Sexual Performance by keeping your heart in shape.

This not only ensures that you don’t run out of breath during sex but also keeps those vessels fit that are essential for a healthy erection.
30 minutes a day, at least 3 times a week you should do sports.</block rate>
Running, swimming and gym visits can work wonders and effectively increase Sexual Performance. Try it out – after a workout, you will naturally feel more desire.

5. Regularly reduce stress

Stress affects all areas of your health and so it can also cause problems with your sexual life.

We are not talking about the positive, short and intensive stress that sports, for example, bring with them. Permanent, negative stress increases the heart rate permanently and raises blood pressure. Both are harmful to Sexual Performance.

Chronic stress can have a strong negative effect on erectile function and – especially in women – cause you to have difficulty experiencing an orgasm.

Stress can also trigger other bad habits such as smoking or drinking alcohol, which can further affect your Sexual Performance.
Meditation, rest but also exercise are good ways to reduce stress and improve health. Talking to your partner about your stress can also calm you down and strengthen your relationship at the same time.

6. Identify and eliminate bad habits

Do you smoke or drink alcohol when you want to relax and unwind? These bad habits can massively affect your Sexual Performance.

While studies suggest that a little red wine can improve blood circulation, too much alcohol has strong side effects.

Stimulants – including drugs such as speed, coke, and caffeine – constrict blood vessels and can cause erection problems or even impotence. Stopping smoking is one of the first steps toward increasing Sexual Performance.

7. Masturbate, but right

If you don’t stay in bed as long as you want, you might just need some practice. While sex is the best way to actively train Sexual Performance, masturbation can also help improve your stamina.

However, the way you masturbate may have disadvantageous effects:

If you rush to climax, you could accidentally shorten the time you need with your partner. The secret is to do it calmly and extensively – just as you would if your partner were with you.

The following training has already helped millions of men increase their sexual performance:

Stimulate the penis until it is really hard and then let the erection disappear again. If it is limp, you start from the beginning. Finally, when masturbating, follow the following technique: “The change from hard to flaccid should take place three times in a row. The fourth time the man rewards himself with an orgasm.

Training the pelvic floor muscles – by tensing and relaxing the PC muscle – can also help to increase endurance and Sexual Performance.

8. Watch your partner

Sex isn’t solo, so don’t play Rambo in bed.

Paying special attention to your partner’s wishes not only makes sex more enjoyable for both parties but can also help to create or reduce more excitement and thus delay the orgasm.

Talk openly with your partner to avoid embarrassment when you need to slow down in a hot moment.

Changing pace or Concentrating on your partner during a break can be a more pleasant experience for both of you.

9. Get professional help if necessary

If you have erectile dysfunction, diabetes, Peyronie’s disease, or other diagnosed diseases, you may need medical attention. Do not hesitate to talk to your doctor about how you can improve your sexual performance and sex drive.

It is essential for every man to exercise regularly, eat healthy and balanced food, and enjoy sex life to the full. This is the only way to keep your body and mind healthy.

When should erectile dysfunction be treated with medication?

You have tried to increase sex life in a natural way, but failed mercilessly? Home remedies, training, and herbal substances have no effect?

Then it’s time to see a doctor. Not only because you would like to have sex again, but also because Sexual Performance as a reliable health marker should tell you: Something is wrong with your body.

Only an expert physician can decide whether erectile dysfunction or impotence is present and whether it needs to be treated with prescription sexual enhancers.

If a visit to the doctor is too unpleasant or embarrassing for you, online consultation with a remote doctor could be a discreet alternative.

The aim is to identify possible causes such as pre-existing conditions or psychological stress factors during the anamnesis. If a triggering disease is recognized, it is first treated, whereby I often solve the Sexual Performance problems by myself. If certain drugs are taken that trigger erectile dysfunction, alternative preparations can be sought.

However, if there are no physical or medical explanations, this indicates a psychological cause. If this is the case, Sexual Performance-enhancing drugs can be prescribed.

Equal whether with or without power agent: Work on yourself!

It should be noted that Viagra and Co. do not heal, but only combat symptoms in therapy. This often leads to side effects and high costs.

Instead of relying only on drugs to increase Sexual Performance, every man should follow these 9 tips instead. You should always give preference to a natural or herbal remedy such as arginine when treating a Sexual Performance disorder.

Treat yourself and your body well, move it, give it the rest it needs and supply it with all essential nutrients. This is the only way to stay young, fit and potent for a long time.

Increasing your Sexual Performance in order to optimize erectile function and libido and to stay in bed longer means for you to always work holistically on your health.

This post is also available in: German

William C. Hilberg
As an author, Mr. Hilberg has published several papers on health issues that have gained international recognition. He is close to nature and loves the seclusion and activity as a freelance journalist. In his function as editor William C. Hilberg manages the entire content of PENP. Our team greatly appreciates his expertise and is proud to have him on board.