A healthy and active sex life can do wonders for any man. It can enhance self-confidence, improve sleep, boost heart health, and reduce stress. Unfortunately, there are many who have problems with their sexual stamina, and this puts them in many embarrassing and frustrating moments in the bedroom.
What should you do to last longer in bed? How do you ensure that you have optimal sexual performance every single time?
1. If you are a smoker, it is time that you quit
Smoking causes numerous side effects that can harm various aspects of your health. If you smoke a lot in a day or have been a long-time smoker, it damages your gums and teeth, leaving you highly likely to develop teeth stains, gum disease, and others. Moreover, it increases your risk of asthma, lung cancer, chronic bronchitis, emphysema, and other lung diseases. It also makes you prone to high cholesterol, high blood pressure, blocked arteries, heart attack, stroke, and other cardiovascular problems.
When it comes to sexual health, smoking can impair the blood flow to your penis, resulting to erectile issues. It can make getting an erection or maintaining a firm and long-lasting erection difficult. Eventually, it can cause erectile dysfunction, and leave you with a dull and boring sex life.
2. If you are overweight or obese, you should shed off those extra pounds
Packing excess fat in the body brings about a long list of health problems that can lower your quality of life. It can make you lose your self-esteem and give you a difficult time finding clothes that fit you. In addition, it can disrupt your breathing, and may lead to asthma, sleep apnea, and others. It also can raise your risk of high blood pressure, stroke, heart attack, gout, and diabetes. Moreover, it can make you prone to gallbladder problems, such as gallstones, and bone problems, such as osteoporosis.
Being overweight or obese can jeopardize your sexual performance too. It can lower your stamina, strength, and endurance in bed, and make you breathless and tired even before you get to the good part. If not addressed right away, it can also reduce your body’s testosterone levels and your sperm count and quality.
3. If you live a sedentary lifestyle, you should start exercising on a regular basis
Exercise is important in maintaining a healthy body. It can boost your heart health, immune function, metabolism, and other bodily processes, and lower your risk of heart disease, obesity, kidney disorders, infections, high blood pressure, high cholesterol, and diabetes. It can also improve your brain function, such as your memory, concentration, and problem-solving skills, and decrease your stress, anxiety, depression, and other mental health issues.
Because exercise can also help boost stamina, strength, endurance, and flexibility, it can take your sexual encounters to a whole new level, giving you and your partner many opportunities for a satisfying and pleasurable sex.
4. If your daily diet includes a lot of junk food, you should do a major overhaul
Eating the right kinds of food is key to good overall health and wellbeing. If you regularly eat chips, burgers and fries, sodas, candies, processed foods, and other foods loaded with junk, your vital organs and systems will suffer. Your odds of developing heart, kidney, liver, and brain diseases and disorders will rise, and this can cause a huge and negative impact in your lifestyle.
Your sex life can be affected too, and cause you to have poor penile performance. The substances contained in these kinds of food can impair your heart and blood circulation, and disrupt blood flow to your penis. As a result, your risk of erectile problems increases.
5. If your zinc levels are low, you should increase your zinc intake
Zinc is an essential mineral that helps treat sexual dysfunction. It is often used as an ingredient in herbal male sexual enhancement supplements. If you are having sexual health problems and thinking of taking these supplements to boost your zinc levels, you should consult your doctor first to get educated about how zinc helps in improving sexual health and what the possible side effects are.
Alternatively, you can go the natural route, and consume foods that have high concentrations of zinc. Some good examples are shellfish, lentils, chickpeas, beans, eggs, nuts, broccoli, sweet corn, asparagus, beet greens, okra, spinach, and shiitake mushrooms. Everyday, try to have about 15 milligrams of zinc to meet the daily recommended amount.
6. If you are vitamin D deficient, you should go outside more
Vitamin D is another important nutrient that is crucial to your health. It promotes calcium absorption, bone growth and development, and protects against cancer, multiple sclerosis, diabetes, and cardiovascular diseases. It is found in many kinds of foods, such as cheese, cereals, soy milk, salmon, tuna, mackerel, beef liver, and egg yolks.
Also known as the “sunshine vitamin,” vitamin D is also instrumental in having a healthy sex life. Thus, you should spend even at least 15 minutes outdoors everyday to boost your body’s vitamin D levels and avail of its sexual health benefits. Various studies have found that having low levels of vitamin D in the body can lead to erectile dysfunction.
7. If you have a shortage of L-arginine in the body, you should eat more foods loaded with L-arginine
L-arginine is an essential amino acid that does so much good for your health. It has the ability to increase the nitric oxide levels in the body, which helps in relaxing the blood vessels for improved blood circulation. With enough of it, you can keep your heart happy and healthy, and reduce your risk of heart attack, high blood pressure, high cholesterol, stroke, and other heart disorders.
Because L-arginine promotes better blood circulation, the blood flow to the penis is increased, making erections occur easier for sex. With higher L-arginine levels, you and your partner can enjoy your intimate moments in the bedroom a lot more. To boost your L-arginine levels, you should eat foods like soybeans, pumpkin seeds, chicken, turkey, pork loin, and peanuts.
