Tips To Improve Male Sexual Health
by
Arslan Ahmad
05 Apr 2024
Male sexual health issues are complex issues that can cause problems in your intimate life. Your sexual performance makes a huge impact on your life. So, if you are having issues like erectile dysfunction or premature ejaculation, this blog can help you.
We will give you information about the reasons for these issues, how to avoid them and improve your sexual health as a man. At the same time, we will talk about different lifestyle changes in terms of food intake and physical exercise. Also, you will learn about natural sources of improving your male health.
You will also learn about why exercise is important to maintain your sexual health and products that can help you. So, let’s start this.
What Are the Common Male Sexual Health Issues?
When it comes to common male sexual health issues, like erectile dysfunction and premature ejaculation, they can be devastating. Erectile dysfunction means a failure to have an erection during sexual intimation. This issue can lead to problems with your sexual life and married life. On the other hand, premature ejaculation is an issue that can cause you to ejaculate too early during your sexual intercourse. The measurement method of whether you have this issue is done by whether your sexual partner is happy with your performance or not. Some experts also believe that intercourse shorter than one minute means you have premature ejaculation. We will discuss these two male sexual health issues with the points we mentioned earlier.Reasons for premature ejaculation
Premature ejaculation can have multiple types of reasons that can lead to it. Reasons like psychological, physical, and lifestyle can cause this problem. So, knowing these reasons can help improve your chances to avoid it and live a healthy life.Psychological Reasons
Here is a list of psychological reasons that can lead to this issue:- Performance anxiety can cause it
- Past negative sexual experiences can also cause it
- Also, you can have generalized anxiety issues leading to premature ejaculation
- Depression can also be a reason
- You can also have it due to relationship problems
- It can also be due to a lack of sexual confidence
Performance Anxiety
Performance anxiety is one of the most emphasized reasons for PE and a common one, too. What this means is you get too anxious before and during your intercourse, which leads to premature ejaculation. Here are some reasons why this happens when you have performance anxiety:- When a man is too concerned about whether he will be able to perform well or not, he gets overly aroused sexually. This can cause him to be hyper-focused on his bodily sensations, leading to PE.
- At the same time, it leads to stress, which causes muscle tension, increased heart rate, and rapid breathing. These conditions lead to a faster orgasm with a lack of control over ejaculation.
- At the same time, worrying about ejaculating too early can lead to this issue repeatedly.
How To Avoid Performance Anxiety?
When it comes to avoiding this issue, you can use techniques to help you with it. For instance, you can try deep breathing techniques and mindfulness for this purpose. At the same time, you need to communicate with your partner to make things better. Talk to her about what is going on in your mind and tell her what you expect. At the same time, you can try to get therapy from a sex therapist to make sure you consult with them. Once you understand the reason that is causing your PE, you can make the changes that help you control it. You also need to understand that the need for lifestyle changes is always there. If you do not follow a healthy lifestyle, you may be overweight or obese, leading to such issues.How to Avoid Generalized Anxiety For PE?
Sometimes, your PE issues can be due to generalized anxiety issues you have. The reasons behind premature ejaculation due to this issue are:- When it comes to generalized anxiety, it can lead to issues like these. Generalized anxiety can lead to performance anxiety, making it difficult to prolong ejaculation.
- During such a condition, your body muscles get more tense, leading to tension of pelvic muscles. This means you will reach an orgasm point faster.
- At the same time, it can lead to a faster sex cycle, reducing the duration before male orgasm.
- Anxiety also leads to negative thoughts about your sexual performance, leading to higher levels of anxiety and faster ejaculation.
Depression Can Also Cause This Issue
Depression is one of the issues that can reduce your sex drive, which can lead to less frequent sexual activity. This means you are more likely to have anxiety during sexual encounters. Also, it leads to performance anxiety with a vicious cycle of premature ejaculation.Things To Avoid These Issues And Improve Performance
When it comes to depression, performance anxiety, and other such issues, there are methods to avoid them.Communicate With Your Partner
This may look difficult sometimes, but be sure that you can get rid of performance anxiety up to a level. At the same time, it allows you to have better trust, leading to improved relationships with your partner. Also, this way, you allow your female partner to tell about her expectations, which can help improve the relationship. This way, you also enhance the emotional connection between you and her, leading to improved results. To avoid anxiety and performance anxiety, you can communicate by:- Express your desires to her.
- Ask your partner about what she likes most during the encounter, leading to improved results.
- Be sure to ask her about her sexual experience during the activity, and make sure to openly communicate that.
Try Foreplay
Trying foreplay is a great way to improve the chances of you getting out of anxiety and other issues leading to PE. So, as the male partner, try to use techniques that involve the use of caressing and other methods for her sexual arousal. When the female partner is sexually aroused, there are better chances of her reaching orgasm. You can try any halal techniques that can help you get her arousal to make sure she is easily satisfied.But Remember!
Foreplay can lead to heightened arousal in both, which may be something a male partner would not want due to the chances of faster ejaculation. So, you should try using two methods; number one, try doing a good amount of foreplay before your intercourse. Then, if you feel that you have a quicker ejaculation in such a case than without it, try to minimize your sexual arousal during foreplay. This would lead to better sexual arousal in your partner without you having that. So, you will have a longer sexual activity before you have ejaculation. To achieve this, you should try using your mouth without needing to employ anything haram. You can kiss her body, lick her breasts, and other ways. Your mouth does not give a lot of sexual arousal to your body, but your partner will be relaxed and aroused with this technique. This improves the balance of you just starting your sexual arousal when inserting your penis while the partner will be aroused to the fullest at that level.Pray/Meditate, Stretch, And Relax
When it comes to techniques that can help improve your mental preparation, praying and meditating can help. Here are some techniques you can apply:Pray/Meditate
When it comes to performance anxiety, you need to be sure you use relaxation techniques. When you pray, you are likely to get rid of anxiety, which can lead to help against performance anxiety. Also, you get rid of generalized anxiety, leading to better performance.Stretching
Stretching can help relax against anxiety and help you get rid of pelvic floor muscle tension. This way, you are more likely to get rid of premature ejaculation.Meditation Techniques
There is a long list of meditation techniques that can help you get rid of anxiety, leading to better performance during the act. Mindfulness: This method of meditation allows you to focus on the present moment without any recognition of anxiety or arousal. Deep Breathing: The use of deep breathing techniques can help you reduce your anxiety. Breath Awareness Technique: You can employ this technique during your intercourse to put your focus on your breathing.Medical Reasons For It
A long list of medical reasons can lead to PE, and controlling them can make your life easier. Here are the medical reasons you need to keep in mind at all times:Diseases That Cause PE
When it comes to the diseases that cause this issue, here are the things you need to know about:- Prostate issues like the inflammation of the prostate or benign prostatic hyperplasia can lead to these issues.
- Diabetes is one of the diseases that can lead to blood vessel damage, leading to this issue.
- At the same time, hyper and hypothyroidism can cause it.
- Also, you can have this issue if you have hormonal imbalances like low testosterone levels.
Medicines Causing PE
There is a long list of issues that can lead to these issues, owing to the different effects it has on the body.- Selective serotonin reuptake inhibitors increase the level of serotonin in the brain, which can lead to quicker ejaculation.
- Sometimes, serotonin-norepinephrine reuptake inhibitors can lead to this issue with the same mechanism as SSRIs.
- 5-alpha reductase inhibitors
- Benzodiazepines can cause multiple issues that can lead to it.
- Opioid pain medicines can cause ejaculation control issues.
- Tricyclic antidepressants can lead to ejaculation control issues, too.
- Antipsychotic medications can also cause issues with altered perceptions and cognitive effects, leading to PE.
- Alpha-blockers or medicine that helps control blood pressure can also lead to such issues.
Lifestyle Changes To Avoid PE
When it comes to lifestyle changes, they make a huge impact on your mood and body chemistry, leading to better sexual performance in men.Food Selection
There is a long list of food options that can change the way you perform during sexual activity, like:- The use of fruits and vegetables can help against inflammation in the body, leading to better blood flow in the body to enhance performance.
- Foods high in Omega-3 fatty acids can help improve inflammation issues in the body.
- Nuts and lean meats can help you get more Zinc, leading to improved sexual health.
- Try using Bananas to get better control of your ejaculatory muscles during the activity.
Foods To Avoid
Avoiding certain foods not only helps overall health but also improves your performance:- The use of unhealthy fats can lead to your body’s blood vessels getting too hard. This can lead to blood flow issues that can lead to sexual performance issues.
- Obesity can be a reason for issues in your sexual health and can lead to sexual dysfunction.
- They can cause inflammation in the body that can cause disruption of hormone production in the endocrine system.
- Always make sure you take a minimal quantity of trans and saturated fats. This can lead to higher estrogen (female hormones) levels in the male body, reducing your sexual performance.
- Unhealthy fats can also lower testosterone levels and can cause multiple male sexual health issues.
- At the same time, it can lead to insulin resistance in the body, leading to other issues.
Exercises For Better Male Health
The use of exercise can help improve your sexual performance as a man. It can help by contributing to multiple factors that can enhance your stamina and other factors for it.Cardiovascular Exercises
This type of exercise can help the male body in multiple ways that also contribute to sexual performance:- Such exercises help you improve your overall endurance, leading to better results.
- At the same time, you can get a better mood, reducing your performance anxiety and improving your performance.
- Also, you get rid of obesity-related issues that cause sexual problems.
- You get better testosterone and other helpful hormones in your body when you do such exercises.
- This way, your overall performance improves.
- Also, your image of your body improves when you are at the right weight level. This way, you feel positive about yourself, which leads to reduced performance anxiety.
Strength Training/Weight Training
Strength training is one of the most effective ways to make your body endure issues like anxiety and improve your performance.- It helps you with testosterone production in the body, diminishing the chances of premature ejaculation and erectile dysfunction.
- Just like cardiovascular exercises, such workouts help you maintain a healthy weight, which improves your performance.
- At the same time, a stronger core of your body enhances the level of control over ejaculation.
Reasons for Erectile Dysfunction
When it comes to erectile dysfunction, what it means is the inability to have an erection during intimation. There can be multiple reasons for this issue:Medical Reasons
A list of cardiovascular diseases can lead to such issues and other diseases.- Cardiovascular diseases can cause issues like buildup of cholesterol inside blood vessels, leading to blood flow issues. Such conditions can cause erectile issues during intimation.
- You can also have diabetes, which leads to nerve damage, leading to erection dysfunction.
- Low levels of testosterone caused by age can be a reason in men in their 50s and above.
- At the same time, kidney disease and prostate conditions can lead to this issue.
- Some medicines can also lead to problems with erection, like antipsychotics, antidepressants, and others.
Psychological Reasons for Erectile Dysfunction
Certain psychological conditions can lead to erectile dysfunction or ED. For instance, you can have anxiety and stress that may cause it. Also, if you have depression or relationship problems, it can lead to this issue. At the same time, performance anxiety can also lead to this problem. Sometimes, word-related stress can lead to this issue due to heavy pressure on the brain.Lifestyle Factors to Keep In Mind
Then, there are lifestyle factors that can lead to this issue. For instance, smoking can lead to blood vessel damage, and excessive consumption can also cause damage to the sexual system. At the same time, drug abuse and obesity can cause such issues. Age is one of the factors that can lead to this issue, while some injuries and surgeries in the pelvic region can also cause this issue. At the same time, sleep disorders like sleep apnea can lead to such issues.Methods To Improve Erectile Dysfunction Issues
Just like the things we talked about when discussing solutions for premature ejaculation, we have erectile dysfunction solutions. Almost all the same methods apply to ED, like:- It may appear to be old-school, but pornography and masturbation can cause erectile dysfunction.
- You can read this blog that clearly says that pornography and masturbation lead to this issue backed by science.
- Maintain a healthy weight with the help of exercise and eating healthy food.
- Try to get rid of foods and habits that cause health issues.
- Make sure to avoid the medical conditions that cause this issue to make your life easier.
- Always be sure to reduce anxiety and stress and try to build a stronger relationship with your partner.
- Make sure that you do not have any performance pressure.
