5 Best Ways to Improve Male Sexual Performance
Wei Dadong, Chief Physician of Urology Department, Affiliated Hospital of Chifeng University.
As an andrologist, the most frequently asked question by male patients is how to perform better in bed. So, is there really such a simple, feasible and effective method? I can responsibly say that healthy men can get what they want as long as they follow and stick to the five "secrets".
1. Stick to aerobic exercise
Aerobic exercise can exercise the whole body, increase the coordination of the muscles of the perineum, accelerate the blood circulation of the body, and then help to improve the blood circulation of the sex organs and give a boost to sex. Specifically, aerobic exercise can make the pelvic muscles and muscles near the vagina contract, increase the blood flow rate, increase the sensitivity to touch, and improve sexual sensitivity. The improvement of the local microcirculation state of the penis is beneficial for maintaining erection ability. Man's power gives extra points to sexual performance. Strong muscles mean more flexibility and better balance. In addition, aerobic exercise can promote the secretion of androgens, and androgens are closely related to male libido and performance. Regular aerobic exercise can make the muscles of the abdomen and buttocks firmer and make men more attractive. Aerobic exercise can produce endorphins in the body, which help to improve mood and promote sexual excitement.
2. Often do squats and Levator anus
The pelvic floor muscles are also known as the sex muscles. Exercising these muscles can increase the blood supply to the entire pelvis and the p, promote erection, increase the pleasure of orgasm, and help patients control ejaculation. A hallmark of a male organ is the regular contraction of these muscles.
There are many exercises that work the pelvic floor muscles, such as squats and Levator ani. Squats are the most effective exercise for improving explosiveness. Explosive power refers to the ability to burst out more energy in the shortest possible time, which can effectively improve blood circulation, thereby speeding up the speed of penis congestion. In the same way, it can effectively promote the secretion of male hormones in the body, make muscles grow better and faster, enhance the exercise power of lower limbs, and make male libido stronger and perform better. The Levator any exercise mainly exercises the elevator any muscle, which can massage the prostate, promote the venous blood return of the perineum, reduce prostate congestion and reduce inflammation.
3. Develop healthy habits
Mainly include not smoking, limiting alcohol, eating less fast food and insisting on exercising.
Studies have confirmed that the toxic substances in tobacco can destroy the interstitial cells in the testes. Interstitial cells are specialized in making and secreting androgens, which are the drivers of male sexual desire and performance. Similarly, alcohol can cause a decrease in serum testosterone levels by poisoning reproductive organs such as the testis, thereby causing loss of libido and sperm deformities. At the same time, excessive drinking can easily induce prostatitis and even secondary sexual dysfunction, which can cause infertility.
Bad living habits can cause high blood lipids, increase blood viscosity, and affect blood vessel function. Bad habits can also induce obesity and affect the secretion of sex hormones, resulting in an increase in estrogen and a decrease in androgen, resulting in decreased sexual performance.
4. Nutritional balance
Many people want to improve sexual performance by taking herbs such as deer antler and ginseng, but in fact the best supplements are all around us. Many people usually joke that eating more oysters can improve sexual performance. In fact, there is a certain scientific basis for this practice. The quality of a man's sexuality is directly related to the level of androgens, and the protein and zinc in oysters are important substances for the synthesis of androgens.
In addition, vitamins are the guardians of men's health. Studies have shown that the main function of vitamin A is to promote protein synthesis, and if it is lacking, it will affect testicular sperm production. B vitamins also have many functions. For example, due to the lack of vitamin B12 in men who eat vegetarian food for a long time, the content of sperm in semen is significantly lower than that of normal men, and the amount of semen produced is also less than that of normal men, which will affect sexual performance. Vitamin E has strong antioxidant properties. If a man is deficient, the testicles will be easily damaged, sexual function will also decline, and spermatogenesis will be affected. So, make sure you have a balanced diet.
5. Knowledge about sex
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