Sammy, 35 used to think he’s God’s gift to women. He’d talk about his conquests to the amusement of his barkada which is normal in common “boy talk” conversations.
Unfortunately bad diet, excessive smoking and alcohol and mr. stress took its toll by his mid-thirties. So one day to his horror, he couldn’t get “manoy’ to stand at attention.
He was with his new beautiful girlfriend and couldn’t finish the deal because for some reason he couldn’t get it up.
His usual tales of conquest turned into a dour account of the harsh reality of 60 percent of Filipinos experiencing erectile dysfunction.
You may have heard of the saying, if you don’t use it, you lose it. Your body, like any instrument, needs proper care and conditioning. Most especially if it concerns physical activity under the sheets. No man will admit it if they are underachieving and no woman will dare to bring up if he is being inadequate.
But with a few adjustments and a “secret training” regimen, you might just surprise her one of these nights in a big way.
Exercise regularly
Regular exercise has numerous health benefits. A 2020 study from the National Center for Biotechnology Information has shown that physical activity increases testosterone levels, which is a key hormone responsible for male sexual function. Additionally, exercise improves blood flow, strengthens muscles, and reduces stress levels, all of which contribute to better sexual health.
Maintain a healthy weight
Being overweight can significantly impact your sex drive. Excess weight increases the risk of developing health conditions such as diabetes, high blood pressure, and heart disease, all of which can negatively affect sexual function. Losing weight through a healthy diet and exercise can help improve virility and overall health.
Quit smoking
Based on a study by the Society for Epidemiologic Research, smoking has been linked to many health problems, including erectile dysfunction. Nicotine narrows blood vessels, reducing blood flow to the penis and impairing erectile function. Quitting smoking is essential for improving virility, and it also reduces the risk of developing other health conditions.
Manage stress
Stress is a significant contributor to sexual problems according to a 2014 study by the National Center for Biotechnology Information. High levels of stress can lead to decreased libido, erectile dysfunction, and premature ejaculation. Managing stress through relaxation techniques such as meditation, deep breathing exercises, or yoga can help improve virility.
Get enough sleep
A good night’s sleep is essential for optimal health, including sexual health. Studies have shown that sleep deprivation can negatively impact testosterone levels and reduce sexual desire. Getting enough sleep, in general, is important for your overall well-being.
Eat a healthy diet
A balanced and nutritious diet is essential as well. Some nutrients that are particularly important for sexual health include zinc, vitamin D, and omega-3 fatty acids. Dr. Raj Laungani, a urologist at Piedmont Physicians Urology Specialists says zinc is essential for the production of testosterone, while vitamin D improves sperm quality and motility. Omega-3 fatty acids can help improve blood flow, which is important for erectile function.
Eating a diet rich in fruits, vegetables, lean protein, and whole grains can help not only your sexual prowess but also your overall health.
Limit alcohol consumption
While a glass of wine or beer can help set the mood, excessive alcohol consumption can negatively affect sexual function. Heavy drinking can impair sexual desire, reduce testosterone levels, and cause erectile dysfunction according to a study by the National Center for Biotechnology Information. Limiting alcohol consumption is a no brainer.
Consider natural supplements
Several natural supplements have been shown to improve virility, including ginseng, maca root, and horny goat weed. These supplements are believed to improve sexual function by increasing blood flow and boosting testosterone levels. However, it is important to consult with a healthcare professional before taking any supplements to ensure their safety and effectiveness.
Seek professional help
If you are experiencing persistent sexual problems, it is important to seek professional help. Conditions such as erectile dysfunction, premature ejaculation, and low libido can be caused by underlying health conditions or psychological issues. A healthcare professional can help diagnose the problem and recommend the most appropriate treatment.
Improving your performance in bed requires a multifaceted approach and more importantly a positive attitude. You can’t affect change in your lifestyle if you can’t see yourself reaching the end zone.
By taking these steps with a positive mindset, you can improve immensely in this important aspect of your journey to self improvement, leading to a happier and more fulfilling life for you and your partner.
