Low energy levels, fatigue and exhaustion can contribute to low sex drive and reduce your performance in the bedroom.

5 Ways to Enhance Sexual Vitality for Men

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Sexuality vitality is an important part of enjoying a fulfilling sex life. Libido, energy levels, arousal and performance all play a vital role in sexual satisfaction. These factors can be improved with healthy lifestyle habits and nutrition, as well as open communication in the bedroom.  In this article, we outline 5 ways you can enhance your sexual vitality.

Remember, before making any significant changes to your diet and lifestyle, it’s best to talk to a qualified medical professional about the steps you are considering.

  1. Boost your energy levels

Low energy levels, fatigue and exhaustion can contribute to low sex drive and reduce your performance in the bedroom. [2] Improve your sexual vitality by getting a good night’s sleep, not just before sex, but throughout the week. Aim for 8 hours of sleep every night, with minimal disruptions.

Try an energy and libido enhancing supplement such as Naturopathica’s Horny Goat Weed, which contains Ginseng, B vitamins, Zinc and caffeine, to increase oomph levels and support performance, or for a quick burst of energy, you can also drink coffee before sex. Diet can also affect your level of energy, so make sure you’re getting enough of the nutrients you need.

  1. Reduce stress and anxiety

Anxiety and stress impact negatively on the experience of sexual intimacy, and these feelings – as well as performance anxiety – can impair blood flow, and reduce your ability to maintain an erection. [1] Not only that, but stress and anxiety that affect you during sex can distract you from the moment and reduce your satisfaction.

It can be useful to have a relaxing routine for yourself to ease you into a calmer state of mind before sex. Try taking a bath, drinking some tea, meditating or whatever way you wind down best.

If you find that you have ongoing anxieties which impede your performance, it’s best to seek professional help.

  1. Improve circulation

Erectile dysfunction is often associated with affected blood flow to the penis. [1] As such, improving your circulation can improve your sexual vitality and performance.

Exercise is a great way to strengthen your heart and improve your overall circulation through increased blood flow. [3] It can also lower the risk of erectile dysfunction and help to improve sexual vitality in general.

Antioxidants such as vitamins A and E, as well as omega 3 fatty acids can also help boost circulation, along with cell growth. [4]

  1. Improve your communication

Communicate with your partner about what kind of touch helps your arousal, and what activities you do and don’t enjoy.  Not only can it help you to get in the mood, which will improve your performance, but it can also create more variation and excitement in your sex life. You can use a checklist, such as the Yes, No, Maybe chart to work out what you and your partner enjoy, and discover new possibilities.

Communicating about your sex life can also help prevent performance anxiety and stress that may impede your libido.[5]

  1. Reduce poor lifestyle habits

Poor lifestyle habits can reduce your sexual functioning and impede your sexual vitality. A study in the Asian Journal of Andrology found that bad habits such as a sedentary lifestyle, being overweight, and an unhealthy diet all lead to an increased chance of sexual dysfunction. [6] In addition, excessive consumption of alcohol, as well as smoking, can also reduce performance. [7][8]

Cleaning up your poor lifestyle habits will not only increase your sexual vitality, but increase your overall health and wellbeing.

References

[1] Better Health Vic, Erectile Dysfunction, accessed December 2018, https://www.betterhealth.vic.gov.au/health/healthyliving/erectile-dysfunction

[2] Cho JW & Duffy JF, Sleep, Sleep Disorders, and Sexual Dysfunction, World J Mens Health. 2018 Aug 14, https://www.ncbi.nlm.nih.gov/pubmed/30209897

[3] Medline Plus, Benefits of Exercise, accessed December 2018, https://medlineplus.gov/benefitsofexercise.html

[4] Readers Digest, 9 vitamins and herbs that can boost your sex drive, accessed December 2018, https://www.rd.com/health/healthy-eating/vitamins-that-boost-libido/

[5] Health Direct, Loss of male libido, accessed December 2018, https://www.healthdirect.gov.au/loss-of-male-libido

[6] Maria Isa Maiorina et al, Lifestyle modifications and erectile dysfunction: what can be expected? , Asian J Androl. 2015 Jan-Feb; 17(1), https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4291878/

[7] Bijil Simon Arackal &Vivek Benegal, Prevalence of sexual dysfunction in male subjects with alcohol dependence, Indian J Psychiatry. 2007 Apr-Jun; 49(2),  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2917074/

[8] Allen MS & Walter EE, Health-Related Lifestyle Factors and Sexual Dysfunction: A Meta-Analysis of Population-Based Research, J Sex Med. 2018 Apr;15(4), https://www.ncbi.nlm.nih.gov/pubmed/29523476