Improve male sexual performance in 3 simple steps
There are three things men can do to improve their sexual performance. Many times men go to see their health care provider and never discuss this important issue that weighs on the minds of so many men at one time or another. Aside from the usual diet and exercise advice, men often wonder and speculate about what they can do to help themselves perform at the top of their sexual game.
1) Eat Right: This means eating a variety of nutrient-dense foods. Many times, in an effort to be healthy, many men will try to lower their cholesterol by eliminating animal products from their diet. The problem with doing this is that the man is missing out on essential nutrients that are vital for overall sexual performance. Animal protein is particularly useful for the brain and nervous system, as it contains essential fats and proteins for the nerves. These include omega-3 and omega-6 essential fatty acids. Some key foods that are especially good for the nervous system include eggs, meat, and oily fish like sardines and salmon. Shellfish also contain zinc, which is said to be the nutrient of virility.
Good Traffic Equals Good Sex
In addition to exercising regularly, men should strive to keep their body size within appropriate limits. Many experts use the body mass index (BMI) as a means of deciding healthy weights from unhealthy weights. The problem for men who use BMI as a means of measuring their fitness is that this measurement does not take lean muscle mass into account. Lean muscle mass weighs more than fat. So, a man may be labeled obese based on his BMI, but he actually has a very low percentage of body fat.
How should a man measure his fitness level? Men must have a waist of less than 40 inches (measured 1 inch above the hipbone). This will significantly lower your risk of cardiovascular disease which directly affects sexual performance and your ability to achieve and maintain an erection. Ideally, your waist should be around 32 inches (give or take 2 inches) depending on your body build. So in addition to regular cardio, strength training, and eating a nutrient-dense, calorie-appropriate diet. There is an exercise specifically related to your masculinity that can help improve your sexual performance.
2) That exercise is called Kegel Exercise
The pubococcygeus (PC) wraps around the base of your penis in a figure eight and around your anus. This is the muscle that allows you to stop urinating midstream. This muscle is also vitally important to the ability to achieve and maintain erections, as well as to reach orgasm. Have you heard the expression use it or lose it? That 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 your PC muscle, the firmer your erection can be. The way to do it is to contract the muscle and hold it for five seconds and release it. Repeat this 10 times and do at least 5-6 sets a day. Kegel exercises restore muscle tone and strength in the PC muscle. The next time you see a health care provider for an annual physical, you can ask if you’re doing it correctly if you’re still not sure.
There is more to the male genitalia than just the penis and testicles
About 1 to 2 inches behind the bladder is an organ that is often overlooked in terms of male health until something serious happens and it needs to be removed. That organ is the prostate. The prostate is a vitally important gland responsible for the volume of semen produced during an ejaculation. In fact, the prostate constitutes 70% of the ejaculate. That said, it should be seen before the age of 50, when you would normally first see it.
3) Again, prostate massage is increasingly recommended as researchers find that prostate massage complements and increases the effectiveness of antibiotics when used to treat chronic prostatitis. Many find that prostate massage itself is successful where other remedies have failed. Or you prefer massage instead of long-term medication. Prostate massage can relieve symptoms, improve blood circulation to the prostate, help drain the glans, promote bladder health, and improve sexual abilities. Why? Because a large part of sexual function depends on circulation, as mentioned above.
Prostate massage can be used as a health promoting therapeutic strategy by increasing circulation to the prostate gland. Like a massage on the rest of your body, it has a therapeutic effect on your muscles and your general well-being. It can be done 1 to 3 times a week to relieve symptoms of chronic prostatitis. There is also some data to suggest that prostate massage may be helpful in treating premature ejaculation. If you do not have any symptoms and would like to reap the benefits of a prostate massage, anywhere from once a week to twice a month is sufficient to promote prostate health.
A word of caution about prostate massage
While this has its benefits, it’s very important to make sure you don’t have a condition called acute prostatitis, as it can cause a serious infection that requires 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 medical providers perform this service because it is not usually covered by insurance and takes a little time. It may take up to 20 minutes for drainage to occur. It is possible to find an NP or MD/DO who does not accept insurance anyway and is willing to do so. Some masseuses have been trained in this special massage technique. They are a suitable and alternative. If this is done with too much force, significant damage (bleeding and tearing) can result. It should be done with no more pressure than you put on your eyeball.
The three steps men can take to improve their sexual performance. Eat right, do the Kegal exercise, and get a prostate massage from a qualified health care provider.