There are three things men can do to enhance their sexual performance. Often times men will go to see their health care provider and never discuss this important issue that weighs on the mind of so many men at one time or another. Aside from the usual advise about diet and exercise men are often left to wonder and speculate about what they can do to help themselves perform at the top of their sexual game.
1) Eat Well: This means eating a variety of foods that are rich in nutrients. Often times in an effort to get healthy many men will try to reduce their cholesterol by eliminating animal products from their diet. The problem in doing this is the man is missing out on essential nutrients that are vital to overall sexual performance. Animal protein is particularly helpful for the brain and nervous system as it contains fats and proteins essential for the nerves. These include the omega-3 and omega-6 essential fatty acids. Some key foods that are especially good for the nervous system include eggs, meats, and oily fish such as sardines and salmon. Seafood also contains zinc which is said to be the nutrient of virility.
Good circulation equals good sex
In addition to exercising regularly men should strive 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 using BMI as a means of gauging how fit they are is that this measurement does not take into account lean muscle mass. Lean muscle mass weighs more than fat. So a man may be labeled obese based on his BMI but really have a very low percentage of body fat.
How should a man measure his level of fitness? Men should have a waist less than 40 inches (measured 1 inch above your hip bone). This will significantly decrease your risk for cardiovascular disease which directly affects sexual performance and your ability to get and maintain an erection. Ideally the waist should be around 32 inches (give or take 2 inches) depending on body frame. So in addition to getting regular cardiovascular exercise, strength training and eating a nutrient dense and calorie appropriate diet. There is one exercise specifically related to your manhood that can help enhance your sexual performance.
2) That exercise is called Kegel’s Exercise
The pubococcygeal (PC) wraps around the base of your penis in a figure 8 shape and around your anus . This is the muscle that allows you to stop peeing mid stream. This muscle is also vitally important to the ability to achieve and maintain erections as well as achieving orgasm. You have heard the expression use it or loose it? That could not be more true than in this department. This muscle can atrophy in men and women if it’s not exercised regularly. The more you exercise your PC muscle the firmer your erection can be. The way you do it is to contract the muscle and hold it for five seconds and release. 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 your see a health care provider for an annual physical exam you can ask if you are performing it correctly if your still unsure.
There is more to the male genitalia than just the penis and testicles
About 1-2 inches behind your bladder lies an organ that is often over looked in terms of men’s health until something serious occurs 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 makes up 70% of the ejaculate. That being said it should be attended to sooner than your 50th birthday when you typically would have it examined for the first time.
3) Prostate massage is once again becoming more widely recommended as researchers discover 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 would rather have the massage instead of long term medication. Prostate Massage can ease symptoms, improve the circulation of blood in the prostate, help drain the gland, promote bladder health, and enhance sexual capabilities. Why? Because a large part of sexual function is circulation dependent as mentioned earlier.
Prostate massage can be used as a therapeutic health promotion strategy by increasing circulation to the prostate gland. Much like a massage to the rest of your body yields a therapeutic effect on your muscles and overall well being. It can be done 1 to 3 times per week to relieve chronic prostatitis symptoms. There is also some data to suggest that prostate massage can be helpful in treating premature ejaculation. If you do not have any symptoms and would like to reap the benefits of a prostate massage then anywhere form once weekly to twice monthly is sufficient to promote prostate health.
A word of caution about prostate massage
While there are benefits to having this done it is very important to be sure you do not have a condition called acute prostatitis because this can cause a severe infection requiring hospitalization. For this reason it is recommended that you only see an experienced health care provider like a nurse practitioner (NP) or a doctor (MD or DO). Not all medical providers perform this service because it is typically not covered by insurance and is a bit time consuming. It can take up to 20 minutes for the drainage to occur. It may be possible to find an NP or MD/ DO that does not accept insurance anyway and may be willing to do this. Some massage therapists have been trained in this special massage technique. They be a suitable and alternative. If this is done to vigorously significant damage (bleeding and tearing) can arise. It should be done with no more pressure than you put to your eyeball.
The three steps men can take to improve their sexual performance. Eat well, do your Kegal’s exercise, and get a prostate massage from a qualified health care provider.