How to improve sexual wellness for men

When figuring out how to improve sexual wellness for men, there are many considerations to take into account. We will delve into the different options a man can take to improve his sexual health. Some of these things can be small lifestyle changes that really can make a difference with minimum effort.

We have compiled a list of tips and advice to help him improve his sexual wellness.

Exercise regularly for better sexual health

Regular exercise is known to be a beneficial way to improve sexual wellness for men. There’s no need to rely on tablets with this method, making it a good starting point. Engaging in regular exercise is known to enhance erectile function, increase libido and boost stamina. It also helps improve blood circulation, increase testosterone levels, reduce stress, and strengthen the pelvic floor muscles. With a range of benefits that long exercise should be on every man’s to-do list.

Here are some exercise suggestions for you to start with to improve sexual wellness for men.

Aerobic Exercise

Aerobic exercise can include going for a brisk walk (gets your heart pumping) or even going for a 30 to 60-minute swim. Both of these exercises increase cardiovascular health, which is essential for blood flow and erectile strength.

In fact, 200 swimmers took part in a study in Texas, and it was found that those people involved had lower rates of physiological issues relating to sexual performance, including Erectile Dysfunction. Cardiovascular health and sexual health are closely related, according to the professor (Hirofumi Tanaka) who conducted the study. He states that erectile dysfunction has been proposed as an early warning sign of heart disease, but the same is true in reverse. Taking part in regular exercise promotes heart and vascular health. So who knew men, going for a swim or walk, can ward off heart disease and help you in the bedroom too. Go find your walking shoes and your swimming trunks; your sex life will thank you for it.

Kegel Exercise

Yes, you read that right, men can do kegel exercises (pelvic floor training) too. By doing these exercises, men can benefit from improving bladder control, treating erectile dysfunction (ED) and increasing sexual stamina.

How to do Kegel exercises

1, Firstly you will need to identify your pelvic floor muscles. You can do this by trying to stop the flow of your urine (but do not do this regularly) as it can cause bladder infections.

2, Next comes the exercise bit, tighten the muscles and hold for 5-10 seconds, relax and then repeat 10-20 times per session up to three times a day.

3, Perform 10-20 repetitions per session, aiming for at least 3 sessions per day.

4, Perform fast reps (quick squeeze and release) and slow reps (hold for 10 seconds) to target most muscle types.

5, Try to avoid flexing your buttocks, thighs or abdominal muscles, breathe normally throughout.

If you’ve never done Kegel exercises before, start by lying down or sitting, which makes it easier to isolate the muscles. Once you’ve mastered this, you can move on to a standing or squatting position, as this works against gravity. You should aim to establish a routine for Kegel exercises so you don’t forget to do them.

You should expect to see results in around 3 to 6 months of regular daily exercise, but consistency will pay off. Men can enjoy better bladder control, improved erectile function and also potentially help with premature ejaculation.

Benefits of squats for sexual wellness

If you’re looking to improve your sexual stamina, then squats are the way to go. You wouldn’t think there would be so many benefits of doing squats, but there are. Squats improve sexual wellness for men by strengthening their pelvic floor, increasing blood circulation to the groin and boosting testosterone production. That’s not all, they also help improve his stamina, support stronger erections and enhance sexual control by engaging the hips, glutes and pelvic muscles. Start by doing 10-15 reps, inhale as you go down and exhale as you squeeze up.

The muscles around the pelvis are specifically targeted when doing squats, which leads to better erectile function and control. Improved erections and stamina are possible due to the increased blood flow to the pelvic area. Squats are a form of resistance training, and doing this type of exercise regularly can increase testosterone levels. Higher levels of testosterone improve libido and sexual desire.

Want to last longer in the bedroom, men? Then squats are the way forward. Doing squats strengthens the large lower-body muscles (glutes and quads), which then leads to increased stamina and more endurance during sex. There are different types of squats, including standard squats and sumo squats. We recommend starting with standard squats. For optimum sexual health, we advise that you incorporate squats as part of your regular exercise routine.

Eat a balanced diet for male sexual wellness

Diet can play a vital part in male sexual health. There’s a lot to be said for eating a balanced diet and the importance of it. Eating certain foods can help to increase blood flow and stamina. Maintaining a nutrient-dense diet can indirectly support sexual function. Some everyday foods are associated with sexual health benefits, for example, garlic, avocado, and pineapple. Men should make sure that they maintain diets rich in antioxidants, nitrates and zinc. By consuming a healthy diet, men will also maintain a healthy weight, which is essential for optimising male sexual wellness.

Best foods for male sexual wellness

Watermelon is also known as (nature’s Viagra) for men. According to Medical News Today, studies suggest that watermelon may actually be a viable substitute for Viagra for people with erectile dysfunction. Some men can’t take Viagra as it doesn’t work, they experience side effects, or they suffer from certain types of chest pain or heart disease, Viagra tablets may not be suitable for all of those reasons.

If you can’t take Viagra tablets, then why not give watermelon a try? It’s a safe alternative that’s unlikely to cause severe side effects.

Watermelon contains Citrulline which is an amino acid, this may help support better erections. It is thought that Citrulline works by increasing blood flow to the penis, as Viagra does, but in a different way. As watermelons contain mainly water, watermelon juice may be more effective as it contains higher concentrations of Citrulline.

So men, head to the supermarket and grab some watermelon juice and make it part of your wellness routine.

Spinach isn’t just for Popeye, men can enjoy it to boost their sexual wellness, too. This leafy green, nitrate-rich vegetable can benefit erectile health. It does this by promoting nitric oxide production and blood vessel dilation. It also boosts testosterone and improves blood flow. As well as its high nitrate content it also contains high levels of dietary magnesium and folate. A study has actually found that eating spinach helps slash the risk of erectile dysfunction and improves blood flow to the penis.

Oysters are a well-known aphrodisiac, and they are especially good for male sexual health. Oysters have an exceptionally high zinc content, which is essential for testosterone production, sperm quality and libido. When eaten regularly, they can improve blood flow and hormonal balance acting as a natural support for erectile function and sexual desire.

Oysters actually contain more zinc per serving than almost any other food. According to Healthline, there is science-backed evidence that consuming oysters supports male reproductive and sexual health. You can eat them raw, steamed or baked, and you can even buy them tinned for convenience.

Nuts and seeds, when consumed as part of a balanced diet, offer an array of benefits for Him. From increasing sexual desire, enhancing blood flow and encouraging healthy testosterone levels.

Nuts and seeds are also great for maintaining Cardiovascular health. When eaten regularly, they can reduce inflammation and keep blood vessels healthy, which in turn combats erectile dysfunction, The Independent Pharmacy states. The best nuts and seeds for male sexual wellness include Walnuts, Almonds, Pumpkin seeds, Pistachios, Hazelnuts, and Peanuts.

Dark chocolate is extremely beneficial for male sexual health, especially if it contains at least 70% cocoa. Dark chocolate is rich in antioxidants and contains a high amount of caffeine. Key health benefits include improved blood flow, increased testosterone, enhanced libido and mood and reduced inflammation. Timing is crucial when eating dark chocolate for better sex. Consume it at least 30-60 minutes before sexual activity to allow the active compounds to take effect.

Stop smoking for better male sexual health

We all know smoking is bad for us, but it can impact male sexual health quite severely. Quitting smoking is one of the most beneficial things a man can do to improve his sexual health, and it can significantly improve it at that. In fact, smokers are twice as likely to experience Erectile Dysfunction than non-smokers.

The benefits of quitting smoking, according to Niquitin, are increased libido, better circulation, increased stamina, increased sexual appeal and firmer erections. With that being said, quitting smoking can be hard to do as it is addictive, but there is a lot of help out there and with a list of benefits that long, it’s well worth giving it a go.

The NHS offers a range of free services to help you quit, so quitting doesn’t have to cost you money. In fact, think of how much you’ll save. By accessing these services, you’ll be in contact with expert advisers who provide a range of proven methods to help you quit. You will have access to treatments such as

• Nicotine replacement therapy (patches and gum)
• Medicines, such as Varenicline and Bupropion (Zyban)

You will also have access to support groups or one-to-one meetings. According to the NHS stop smoking service, you are three times more likely to stop smoking for good when you use a combination of stop smoking treatment and support.

Drink responsibly to improve sexual wellness for men

Most people like a drink, but drinking too much alcohol can negatively affect a man’s sex life. Alcohol actually depresses the central nervous system, meaning it can make some men struggle to get and maintain an erection. Drinking may also prevent or delay orgasm, and continuously drinking heavily can turn a temporary problem into long-term impotence.

In fact, drinking alcohol in excess can also affect fertility, energy levels, mood and confidence.

By cutting down your alcohol intake, you will benefit from improved blood flow, hormonal balance, and overall sexual well-being.

Follow the UK low-risk guidelines to understand the risks so that you can make informed choices about your drinking.

Preventing STI’S for better male sexual wellness

It’s extremely important to stay safe and protect yourself from sexually transmitted diseases to maintain optimum sexual health. One of the safest ways to stop STIs from passing from one person to another is by wearing condoms. Although not 100% guaranteed, when used properly, they are extremely effective.

Condoms should be worn consistently by Him (Externally) and by Her (Internally), one or the other. They should be worn every time you have Vaginal, Anal and Oral sex.

Lubrication is key to preventing STI’s; water-based and silicone-based lubricants are best as these formulas reduce friction. The reduced friction decreases the risk of condoms breaking or causing micro tears in the skin, which can allow infections to pass through.

Regular sexual health testing is a must-have thing to do, especially if you have a new sexual partner or have multiple partners. You should aim to get tested for STI’s and HIV at least once a year. As some sti’s have no symptoms, the only real way to know if you have one and to rule it out is to get tested.

Men should also get vaccinated against Human Papillomavirus and Hepatitis B to prevent infections and long-term health issues.

Maintaining proper hygiene is also essential in avoiding finding yourself with an STI. You should always wash your hands and genitals after engaging in sexual activity. This will ensure you reduce the transmission of certain infections.

As you can see, there are many factors to consider when you are looking for ways to improve sexual wellness for men. When combining all of these factors together, most men will see a real difference.