Anyone can get the problem called Erectile Dysfunction, but many things are still under men’s control during sex. Even with PE, there are five major things you can do with your penis to perform better tonight.
- Eat Healthy Foods
The benefits of healthy eating are holistic regardless of what we eat. This means that whatever you eat the body will channel the benefits to where it is needed most.
This is also true when it comes to your penis and that is why you should consume foods that promote blood flow to your sexual organs.
There are several foods including vegetables, fruits, and whole grains that promote blood circulation throughout the body and particularly to your penis leading to stronger and firmer erections.
As outlined in research featured by News24, it is essential to maintain a diet rich in fruits and vegetables to support robust cardiovascular health, a vital factor in achieving and maintaining erections. Of significance, certain foods, notably those containing nitrate-rich vegetables like spinach and beets, possess the capacity to dilate blood vessels, enhancing blood flow to the penis, thereby positively influencing sexual performance.
Start your day with a bowl of fruits if you have a date tonight. Fruits such as blueberries, bananas, and avocado are rich in anthocyanins and antioxidants that are necessary for better penile function.
During the day be sure to include leafy green vegetables such as spinach to promote blood flow to the right places.
Spinach in particular is a good source of folate which is converted to folic acid that plays a very important role in sexual health.
A bowl of oatmeal can also go a long way in helping you between the sheets as they contain L-arginine, an amino acid that helps manage erectile dysfunction.
- Try Herbal Supplements
If you want your penis to performer better tonight don’t just focus on firmer and harder erection but also your sex drive.
Even though there are thousands of natural supplements that you can use to perform better tonight we are only going to focus on the top five herbal supplements on our list.
According to a study published by Medical News Today, herbal supplements frequently comprise natural ingredients such as herbs, roots, or extracts, which have a long history of being associated with potential improvements in sexual function. Some well-known examples of these natural ingredients include ginseng, maca root, horny goat weed, and tribulus terrestris.
Topping the chart is Panax ginseng also referred to as red ginseng. This herb has been used for centuries by different men across the world to treat erectile dysfunction.
While you may not be suffering from erectile dysfunction the reference only helps to show its effectiveness.
The herb contains ginsenosides that act on the cells and muscles in the penis to improve erections. The second herb that you should consider is Rhodiola rosea.
Unlike ginseng, Rhodiola rosea will give you the energy you require to romp all night. It also helps to reduce fatigue and improve your sexual function in many ways.
Other herbs that you can use include Yohimbe, ginkgo, and maca among others.
- Do Pelvic Floor Exercises
Physical exercises are good for overall health but pelvic floor exercises are great for your reproductive health.
As the name suggests the exercises target to strengthen the pelvic floor muscles which are critical for firmer erections.
Kegels are part of the pelvic floor exercises as they aim at strengthening your bulbocavernosus muscles.
This is the muscle that enables the penis to be filled with sufficient blood leading to harder and long-lasting erections.
The muscles also help to pump as you ejaculate and emptying the urethra after urinating.
The good thing is that Kegels are quite easy to perform and anyone can do. First, you need to locate the appropriate muscles.
To do this, stop your stream of urine in the middle of urination for several times.
The muscles you squeeze as you stop to urinate are the pelvic floor muscles. The kegel exercises are done by squeezing the muscles then hold for about 5-10 seconds then relax.
Repeat the exercise for 10-15 times, two to three times every day and you are ready to go.
- Sip a Cup of Coffee
If you are a coffee person then you are safe but if you are not them it is probably time to consider a cup or two especially if you want to improve things in the bedroom tonight.
According to studies from The University of Texas Health Science Center, drinking caffeine that is approximately equal to two to three cups of coffee every day reduces your risk of having erectile dysfunction.
The research theorizes that caffeine helps to relax blood vessels specifically the helicine arteries of the penis. This leads to increased blood flow to the penis leading to harder and firmer erections.
While there is limited research to directly link coffee or caffeine consumption and erectile dysfunction, experts believe that it initiates a pharmacologic cascade that helps to relax the cavernous smooth muscle, therefore, reducing ED.
However, you should proceed with caution as the research is inconclusive and excessive caffeine intake is not good for your health in general.
- Limit Alcohol Consumption and Cut Back on Nicotine
Nicotine is sometimes referred to as a vasoconstrictor because of what it does to your blood vessels.
Cigarettes, cigars, and vaporizers contain nicotine and more than 40000 other chemicals that can negatively impact your sexual health.
These chemicals comprising of carbon monoxide, arsenic, and acetone among others can narrow your arteries leading to insufficient blood flow to the penis.
Furthermore, nicotine has a direct harmful effect on the veins and arteries that carry blood to and from the penis leading to poor erections.
Alcohol consumption on the other hand can dampen your sex life. Minimal to moderate alcohol use can benefit your sex life but binge drinking and excessive alcohol use can cause temporary ED.
In accordance with research findings from Healthline, it’s important to note that excessive alcohol consumption can have adverse effects on blood circulation, a vital factor for achieving and maintaining an erection. However, by moderating alcohol intake, individuals can experience an enhancement in blood flow to the penis, ultimately facilitating the process of achieving and sustaining an erection more effectively.
Heavy alcohol use can dampen your sex drive, diminish orgasm intensity, and reduce blood flow to where it matters most.
You should, therefore, proceed with moderation especially if you are aiming for things to better in the bedroom.
Bonus Tips Submitted By Viewers
- Meditate
One of the greatest sex killers is stress. Stress is the inability to juggle many competing issues that require your immediate attention.
In this situation, your mind and body don’t have sufficient time to relax and tackle each issue meticulously. During a stressful situation, your body secrets a chemical to calm this situation.
Cortisol helps you overcome anxiety. But when its level spikes, other helpful enzymes are lost. Serotonin, dopamine, and endorphins, are lost.
Serotonin is responsible for happiness, sexual desire, sleep, and body temperature. Dopamine brings satisfaction, motivation, and other feel-good conditions to your body. Your body releases endorphins to calm the pain, reduce stress and elevate mood.
These three enzymes are crucial for any sexual activity. But since heightened cortisol levels block them, you suffer the harmful effects.
When you meditate, your body calms and fights off the harmful effects created by excessive cortisol in the system.
Thus meditating helps you relax, thus improves your sexuality for better performance.
- Dental care
Taking care of your teeth is a routine hygiene process. But did you know that neglecting them could reduce your sexuality?
Well, gum disease develops when you don’t brush or floss regularly or properly. This periodontal disease can cause plague that finds their ways through the teeth cavity to your bloodstream
When this happens, they start to deposit at a crucial juncture, impacting the smooth flow of the blood and blocking veins.
Since the minute vessels are those that go to the heart and penis, they are the most affected by these deposits.
When this happens, your body starts experiencing chronic and heightened inflammation. These affect the penile and cardio vessels.
The result is not only cardiovascular diseases but also erection difficulties. You start to have erectile dysfunction and premature ejaculation.
So brushing your teeth well and setting a time for visiting your dentist at least annually could help your penis to perform better tonight.
- Take more flavonoids
Flavonoids are found in berries, oranges, grapes, and apples.
In a UK study of 25,096 men working in the health profession who took more than three servings of fruits containing these compounds per week were more likely to have stronger erections.
The meal consumption frequency and consistency were taken every four years. The assessment found that the men who maintain this diet were 19% less likely to experience erectile dysfunctions.
This UK study was published by the American Journal of Clinical Nutrition in 2016. The 10-year tracking polled men who maintained this diet with moderate exercise and never smoked.
Flavonoids improve blood flow by flexing the arteries. This way the penile vessels also respond well to stimulation.
Flavonoids support the secretion of nitric oxide, a compound that widens the blood paths, helping drive more blood to organs.
The study concludes that flavonoid supports a healthy lifestyle and offers a cheap preventive mechanism for erectile dysfunction.
- Relax
Stress is a major sex killer. A stress-calming hormone can harm the performance of your penis tonight.
When stressed, your body generates cortisol. Once this hormone fills your bloodstream it shuts the secretion of testosterone.
How does it do this? Well, blood cortisol increases the hypothalamic-pituitary-adrenocortical system thus increasing the level of norepinephrine. This causes increased alertness, and attention, while also constricting the blood vein to increase blood pressure.
Under the circumstances, the body focuses on survival. Non-essential functions such as arousal and sex drive are then shut to draw blood and nutrition to the body’s preservation functions.
Once the blood vessels are tensed, the small capillaries heading mainly to the penis and heart are denied sufficient blood. While your heart rate increases to counter the stress, your penis freezes and the scrotum hides within the skin to protect itself.
To prevent this situation, avoid stress and relax. Your night would most likely juice up.
- Stop rushing sex
Quickies are fine when you have so much vent-up passion to release and don’t have time. But still, this mad rush to the goal doesn’t’ improve your sexual performance.
Doing a quickie once in a while is reasonable and acceptable. But still, performing quickies every time you have sex is counter-productive.
Doing so makes you miss so much fun that goes with intimacy. And probably also affects your quality sexual performance.
So what do you do to boost your performance in the bedroom? Take things easy. That’s why you have all night.
Start by restraining your body to prevent reflex action from taking over the control of your sex. Foreplay is the first step in this endeavor.
Be creative during cuddling while also controlling your impulse. When you are fully aroused, focus on stamina instead of speed.
Try prolonging the excitement by varying the tempo and stopping when you need to calm your urge.
