10 Lifestyle Shifts to Improve Your Sexual Performance

10 Lifestyle Shifts to Improve Your Sexual Performance This January


Do you have sex on alternative days, once a week, and you don’t remember the last time you enjoyed the night? It might sound like exposing the truth with bare hands, but you don’t have to worry about it. Stats show that low to no sexual activity rose from 28% to 44 %. And these stats are astounding. But do you know the reason behind it? Low sexual performance. 

It is a problem that men experience, usually as they grow older. The sexual tension starts to fall apart, and you lose all the interest in your partner. Have you ever wondered if this could be a health problem? 

This blog will cover all the information about sexual performance. Ten lifestyle changes that can help you improve your sexual performance for the long term. 

What is Sexual Performance?

 Many people wonder what is sexual satisfaction and does satisfaction comes only with good performance. Sexual performance is a term made by combining various terms and feelings. It shows the ability of a man to how efficiently and quickly engage in sexual activities.

Sexual performance includes your libido, how nicely your erectile functioning, orgasm, stamina, and satisfaction. The higher the level of performance you want, the better you need to maintain these factors. 

However, various factors can cause low sexual performance, physical or emotional. Hormonal imbalance and a physical health condition can affect your performance in bed. Anxiety, depression, and stress are the psychological reasons which can ruin your night.

Sexual performance varies from person to person. Sexual satisfaction cannot be defined but can only be achieved. 

10 Lifestyle Changes

1. Shift to a Mediterranean Diet

According to NIH, Mediterranean diets help to improve your overall health and fight erectile dysfunction. Lack of stamina lowers the overall sexual performance. It creates barriers to having a fun and exciting night with your partner. 

A healthy diet is necessary to enhance the functioning of your brain and improve blood flow. It promotes good heart health and safeguards you from various vitamins and nutrient deficiencies. Physical conditions like cardiovascular disease and metabolic syndrome can negatively impact your sexual functioning, leading to high sexual performance anxiety.

The Mediterranean diet includes:

  • Fruits
  • Vegetables
  • Whole grains
  • Nuts and seeds
  • Healthy fats
  • Legumes

These foods help in enhancing your blood circulation and improve sexual performance. You can check out our blog on week’s diet.

2. Don’t Forget Exercising

Exercise is the most underrated treatment for low sexual performance. But if you do it regularly, it shines like a gem. Just eating healthy food and maintaining a good diet cannot fully help you increase stamina. Physical activity elevates your overall stamina and enhances your performance in bed. 

It also helps to improve the testosterone levels in your body. These sex hormones, if decreased, can lead to erectile dysfunction. 

Moreover, exercising also improves your body image and helps with occasional anxiety. You can perform aerobic exercises. It elevates your heart performance. Exercises such as brisk walking, swimming, running, or cycling come under this form. Heavy exercises like weight-lifting improve the testosterone level.

3. Take Care of Your Mental Health

9% to 25% of men experience sexual performance anxiety. Mental health is an important aspect of life, which we usually ignore, especially men. Men usually tend to hide their emotions but it negatively affects them in ways more than one. 

Anxiety and stress are common experiences due to relationship conflicts or heavy workloads. Pressure and intense responsibilities also affect sexual performance. It makes it difficult to maintain an erection during sexual intercourse. 

You can take care of your mental health by doing this:

  • Have a sleep routine
  • Categorize your time (hobby, outdoor fun, etc)
  • Communicate with your partner
  • Write a journal
  • Talk to a therapist

Mental health issues increase the risk of erectile dysfunction in young men. Men experience low libido and sexual performance.

4. Improve Relationship Quality

Your sexual health and performance highly depend on the quality of the relationship you have with your partner. Sexual attraction increases when you both share intimate moments. You can also find an increment in sex drive and fewer performance issues. 

Communicate with them when you feel stressed or struggle in your life. Spend more quality time and show them your love. You can do it by:

  • Taking them out on a date
  • Scheduling fun activities 
  • Telling about your day
  • Having deep conversations 

The essence of sexual activity improves when you improve your relationship. If you are comfortable talking about your dark side to your partner, you both share a precious bond.

5. Sleep More

Sleep is an important factor in sexual performance. If you don’t sleep for a sufficient amount of time, it is normal to experience low libido. Lack of sleep or apnea imbalances the growth of your sex hormone. Lower testosterone production can cause various health issues such as hair loss and erectile dysfunction.

Furthermore, lack of sleep also affects your mood and energy levels. Less quality of sleep makes it difficult to get enough love and satisfaction. Enough sleep helps to improve your sex drive and elevates your sexual performance. 

You can improve your sleep with these tips:

  • Make a sleeping routine
  • Regulate the environment around you
  • Dim the lights
  • Use scented candles

6. Don’t Get Overweight

Obesity or overweight is another reason to get various health diseases. Obesity reduces your body’s efficiency and makes it difficult to develop an erection. There could be various reasons for gaining weight. Less physical activity or an unhealthy diet can cause obesity. Sometimes, you can gain weight genetically, too. 

Whatever the reason is, it is essential to maintain your weight. Your weight affects your sex drive and performance. You can reduce your weight by:

  • Getting enough sleep
  • Eating more fiber
  • Drinking more water
  • Taking high protein
  • Exercise

As mentioned above, exercise is an overrated treatment. Physical activity can reduce your weight and help you achieve a satisfied sex life.

7. Foreplay is the First Step

Your sexual drive highly depends on the quality of time you spend with your partner. Many couples skip the foreplay part and directly jump on the intercourse. But you cannot feel loved until you make the environment for it. And foreplay does the same.

To elevate your sexual senses, you can perform foreplay with your partner. The intimacy and love that you experience before sex is more important than orgasm. It allows you to touch, kiss, and love each other. 

Foreplay helps to improve your sexual experience. During this period, you prepare yourself and make the mood for sex. 

8. Quit Smoking

Cigarettes are not good for sex. They have a connection with erectile dysfunction and low libido. Quitting smoking can be the best thing you can do to improve your sexual performance. It affects your overall health, including sexual stamina. 

Studies back up that smoking leads to low sexual functioning. As the saying goes, if you cannot do the right, don’t do anything bad. Smoking also increases the risk of heart and lung disease. 

You can quit smoking by following a plan. Tell your partner about the habit and ask them to help you quit it. There are various clubs that you can join. 

9. Say No to Sugar

It may be hard to believe, but sugar levels can affect your sexual performance and libido. When you feel stressed or low, one thing your mind is attracted to is sweeteners. It can be anything: a bowl of ice cream, a soft drink, or a pastry. But once you do it, it becomes a habit that stays with you forever. 

Avoid eating sugar in large amounts. The frequent intake of sugar can lower your libido and testosterone levels. 

When you eat sugar, your blood sugar level increases and negatively weakens your nerves and blood vessels. The nerves that carry the blood in the sexual organs also get affected by this. The blood flow in the genitals decreases, and you find it difficult to get an erection during intercourse. You lose some sensations of your penis, resulting in lower sexual performance.

10. Try Supplements

Herbal remedies are known for improving your sexual performance and treating erectile dysfunction. However, less research has been found to support the positive impact of the supplements on the body. However, some studies have found that the intake of the supplements can improve the blood flow in the pelvic area.

You can find various supplements like maca, ginseng, tribulus, and ginkgo bioba. Consult your doctor and if they suggest taking these supplements then go for them. These herbal remedies highly depend on the type of body. 

Furthermore, the FDA does not approve these supplements, so make sure you talk to your healthcare provider. It will help you not overeat and will improve the quality of the supplements.

Treatment for Sexual Performance

You can try several things to improve your sexual performance. But there are chances that you may not get the required stamina and not perform well. Exercise and healthy food helps to improve your overall performance, including sexual stamina. But when it doesn’t help, you can take help of the medical treatment to increase your sexual performance. 

Erectile dysfunction also leads to lower performance and sex drive. Take medicines that help treat this problem. Consult your doctor and take the right dose. Medicines such as generic Viagra, Generic Cialis, and Generic Liatra help to improve the blood flow in the pelvic area.

The enhanced blood circulation of the penis allows you to maintain an erection for a longer duration. We provide ED medicines in a large variety. High-quality and result-oriented pills help to enhance your performance at an extreme level. You can check them out here.

Final Takeaways

Your health and sexuality are no different. The lifestyle you practice makes a lot of predictions if you are enjoying your sex life or not. Exercising regularly, eating healthy food, and taking good care of your mental health can have a good impact on your sexual stamina. 

Start by taking the first step toward your health. Go on a walk for 30 minutes. Make a diet plan and follow it daily. Spend some time with your partner and understand each other. 

You can treat this problem either by improving your daily lifestyle or by taking medicines. Consult your doctor before buying anything. There are various mental health services available on the internet. Take their help. All you need to do is take the first step.


Q1. Is Testosterone a Performance Enhancer

Testosterone is a sex hormone that enhances your erection. When you take testosterone, it can boost your sex drive. As the production increases, you don’t suffer from the signs that you had before. Consult a doctor before taking a dose. You may encounter adverse side effects.

Q2. Is Viagra a Performance-enhancing Enhancing Drug?

Viagra is an ED drug that helps to improve your blood flow in the pelvic area to get or maintain an erection. If you find it difficult to get an erection, Viagra can help you achieve that. Hence, it can enhance the performance. However, Viagra has no power to boost your stamina or improve your sex drive. 

Q3. What is a Healthy Sexual Lifestyle?

When it comes to a healthy sex life, your lifestyle matters a lot. It doesn’t include the number of times you get an orgasm or how long you stay in bed. But it is about intimacy. To improve this, spend quality time with your partner to ensure you know each other. Healthy lifestyle habits such as exercise, healthy diet, and anxiety management are crucial.

Q4. How Can I Be Sexually Active in Life?

If your lifestyle has unhealthy habits such as smoking, excessive drinking, or no sleep schedule, change it right away. You can enhance your sexual life just by regulating your habits. Various sex life tips can also save you from this situation. Affectionate touching, trying different positions, using lubrication, etc. can help you.

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