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Enhancing Male Sexual Performance in 3 Simple Steps

There are three things men can do to improve their sexual performance. Men will often go to see their health care provider and never discuss this important issue that weighs on so many men’s minds at once. Beyond the usual diet and exercise advice, men are often left to wonder and speculate about what they can do to help themselves perform at the top of their sex game.

1) Eat well: This means eating a variety of foods that are rich in nutrients. Many men often try to lower their cholesterol by eliminating animal products from their diet in an effort to get healthy. The problem is that men are missing out on essential nutrients that are vital to overall sexual performance. Animal proteins are particularly useful for the brain and nervous system because they contain the fats and proteins necessary for the nerves. These include the essential fatty acids omega-3 and omega-6. Some key foods that are particularly good for the nervous system include eggs, meat and oily fish such as sardines and salmon. Seafood also contains zinc, which is said to be a male enhancement nutrient.

Good circulation equals good sex

In addition to regular exercise, men should try to keep their body size within appropriate limits. Many experts use body mass index (BMI) as a means of deciding a healthy weight from an unhealthy one. The problem for men who use BMI as a means of measuring their fitness is that this measurement does not take into account lean muscle mass. Pure muscle mass weighs more than fat. So a man may be labeled obese based on his BMI, but actually have a very low body fat percentage.

How should a man measure his fitness level? Men should have a waist less than 40 inches (measured 1 inch above your hip bone). This will significantly reduce the risk of cardiovascular diseases, which directly affect sexual performance and your ability to achieve and maintain an erection. Ideally, the waist should be around 32 inches (give or take 2 inches) depending on your body frame. So, in addition to regular cardiovascular exercise, weight training and eating a nutrient- and calorie-rich, appropriate diet. There is one exercise specifically related to your manhood that can help improve your sexual performance.

2) This exercise is called Kegel exercise

The pubococcygeal (PC) wraps around the base of your penis in a figure-8 shape and around your anus. This is the muscle that allows you to stop urinating midstream. This muscle is also vital for the ability to achieve and maintain an erection as well as reach orgasm. Have you heard the expression use it or lose it? This couldn’t be more true than in this department. This muscle can atrophy in men and women if not exercised regularly. The more you exercise the PC muscle, the firmer your erection can be. The way you do this is to contract the muscle and hold it for five seconds and release. Repeat this 10 times and do at least 5-6 sets per day. Kegel exercises restore muscle tone and strength in the PC muscle. The next time you visit your health care provider for your annual physical, you can ask if you’re getting it right if you’re still unsure.

There is more to the male genitalia than just the penis and testicles

About 1-2 inches behind your bladder lies an organ that is often overlooked in men’s health until something serious happens and needs to be removed. That organ is the prostate. The prostate is a vital gland responsible for the volume of sperm produced during ejaculation. In fact, the prostate makes up 70% of the ejaculate. That being said, you should address her earlier than her 50th birthday, when you would normally have her first screened.

3) Prostate massage is becoming more recommended again because scientists have found that prostate massage complements and enhances the effectiveness of antibiotics in the treatment of chronic prostatitis. Many find that prostate massage alone is successful where other means have failed. Or rather a massage instead of long-term medication. Prostate massage can relieve symptoms, improve blood circulation in the prostate, help drain the gland, promote bladder health, and improve sexual performance. Why? Because much of sexual function is dependent on circulation, as mentioned earlier.

Prostate massage can be used as a therapeutic strategy to promote health by increasing blood circulation in the prostate. Similar to massaging the rest of the body, it has a therapeutic effect on your muscles and overall well-being. It can be done 1 to 3 times a week to relieve the symptoms of chronic prostatitis. There is also some data to suggest that prostate massage may be helpful in treating premature ejaculation. If you have no symptoms and would like to reap the benefits of prostate massage, then any form once a week to twice a month will do to support prostate health.

Beware of prostate massage

While this has benefits, it is very important to make sure you do not have a condition called acute prostatitis, as this can cause a serious infection requiring hospitalization. For this reason, it is recommended that you only see an experienced health care provider, such as a nurse practitioner (NP) or physician (MD or DO). Not all healthcare providers perform this service as it is usually not covered by insurance and is a bit time consuming. It may take up to 20 minutes for drainage to occur. It may be possible to find an NP or MD/DO who does not accept insurance anyway and may be willing to do so. Some massage therapists have been trained in this special massage technique. They are a suitable and alternative. If this happens, serious damage (bleeding and tearing) can occur. This should not be done with more pressure than you apply to the eyeball.

Three steps men can take to improve their sexual performance. Eat well, do Kegal exercises, and get a prostate massage from a qualified health care provider.

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