5 Lifestyle Changes to Improve Sexual Performance
At Metro Men’s Health, our innovative treatments help men of all ages and health conditions improve their sexual performance. Our treatments are effective, over 80% in our clinics, we also believe in helping men shape their lifestyle to help with their erectile dysfunction.
The following are 5 lifestyle changes backed by studies, that can improve sexual performance. If you have questions or are ready to get back in the game, please give us a call.
1. Adopt an Exercise Routine
If you’re not regularly exercising, it’s a great time to start. Multiple studies show a correlation between exercise and improved sexual performance. It doesn’t have to be intense either, a Harvard study suggests that a simple 30-minute walk per day is linked to a 41% drop in risk for ED.
There is also some support for the idea that pelvic floor exercises may help erectile function. A 2003 study found that over 70% of men afflicted with ED showed improvement after adopting pelvic floor exercises into their routine. The Mayo Clinic has a helpful article for those wanting to attempt the basics.
2. Adjust your Diet
Your diet affects your sexual performance. Those foods that are bad for you are also bad for erectile dysfunction. Those interested in adjusting their diet to improve their ED should restrict or avoid foods that are:
High in unhealthy fats like fast food.
Have lots of added sugars like sweets.
Loaded with caffeine like sodas and energy drinks.
A healthy heart generally leads to good blood flow, which allows for good sexual performance. Foods to implement into your diet include:
Foods that are high in flavonoids like oranges, blueberries, strawberries, and apples. A Harvard study found that men who ate food packed with flavonoids had markedly lower rates of ED.
Nuts. Researchers from Turkey found in a study that after 17 men with ED ate 100g of pistachios a week for 3 weeks, all of them had an improvement in sexual performance.
Mediterranean diet foods like whole wheat, fish, and olive oil. Studies show that these fiber and antioxidant charged foods improve heart health, which leads to a decrease in ED.
3. Find Time to Relax
Troubling statistics show an increase in erectile dysfunction, especially among men under 30. Experts suggest this trend may be caused by our high-stress lifestyle. Stress and anxiety affect blood flow and psychological well-being, sometimes leading to a vicious cycle of ED. If you are suffering from anxiety-induced ED, it’s essential to free up periods in your schedule to take care of your mental well being.
Experts suggest taking a walk, starting a new hobby or returning to an existing one, and spending low-pressure time with loved ones as effective stress-reducing activities. Mental health is just as important as physical health when it comes to sexual performance.
4. Eliminate Bad Habits
Studies have demonstrated that bad habits can worsen a man’s ED. It is well documented that the following habits are detrimental to sexual performance:
Excessive alcohol use. A 2007 study of men with an alcohol dependence concluded that over 70% of men who participated suffered sexual performance issues.
Smoking. A study conducted in Boston, MA concluded that in men over age 40, smoking doubled their chance of erectile dysfunction.
If you believe bad habits may be contributing to your ED, find the help you need to restrict or eliminate them. There are tips from professionals online and there may be help groups in your area to aid you in your goals.
5. Open Communication with your Partner
If issues involving sex have come up between you and your partner, open communication may help reduce ED inducing anxiety or stress. Being open about what isn’t working, likes/dislikes, and comfort issues is a step in the right direction to improve sexual performance and satisfaction between partners.
A study from the UK found that simply talking about sex improved relationships between couples. So if you feel communications issues are playing a role in your ED, take the time to be open with your partner.