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Men are looking for ways to improve their sexual performance including enhancement in existing problems or searching for drug-free ways to keep your partner happy.
Testosterone is not only responsible for libido but also blamable to decrease your sex drive. Especially for women, desire seems a much more complicated set of hormonal and emotional interactions. But this is not the case with men, while testosterone is not the whole story, it does play a primary role and the modern lifestyle may be your T’s worst enemy.
Though there are plenty of male enhancement pills on the market, there are many simple ways to stay firmer and last longer without having to visit the pharmacy. The penis works on blood pressure ensuring your circulatory system is working at top shape. Essentially, what’s good for your heart is good for your sexual health.
Sexual performance can mean a few different things depending on what part of your sexual performance you want to improve.
There are a few things that’ll boost your testosterone levels. But which one will work best for you, it totally depends on your personal circumstances.
Some are safer and some are easier to achieve than others. However, we recommend you consult your doctor if you’re worried about your testosterone levels.
Take a look…
Eating foods like bananas, Pomegranate, beets, pistachio nuts, oatmeal containing amino acid arginine and watermelon containing citrulline can help boost the testosterone level in men. These easy-to-find foods are natural testosterone boosters that have a positive effect on sexual health and erectile dysfunction.
In addition, eating healthy fats like avocados and coconut oils, as well as cruciferous vegetables like cabbage, broccoli, cauliflower, and kale can also help keeps your sex hormones, estrogen, and testosterone in balance. Foods high in lycopene are a healthy remedy for erectile dysfunction as well. Also, avoid foods that are high in fats including the serving of carbohydrates and processed bread which can spike glucose levels.
These can maximize your blood sugar and make you feel sleepy while not directly upsetting testosterone and will make you feel less energetic and less able to tackle the task at hand – whether that be in the bedroom.
Having more sex is our favorite piece of advice as it helps to boost your testosterone levels and is also beneficial for reducing stress and encouraging sleep, hitting two more health items off this list. In a study, it’s been shown that a man’s testosterone is generally highest in the mornings and so it’s a good time to have sex when you wake up.
However, after a hard day, it’s become more difficult to get in the mood and your stress & fatigue and other events of the day might tend to reduce your libido as well.
Getting a proper amount of sleep can significantly help with boosting sex drive and testosterone production.
There are a number of ways to sleep better at night including sticking and creating to a sleep schedule, removing the computer and phone from the bedroom and keeping your room cool and dark.
Try and aim to sleep for a minimum of 7 hours in the night. During the rest part, your body produces testosterone and refills your body with your daily energy needs. So, try incorporating daily naps into your schedule.
Although, with daily demands and workloads, it’s become very difficult for men, incorporating a 20-minute “power nap” will increase the energy, productivity levels and boost testosterone sex drive naturally.
The stress hormone cortisol blocks the testosterone production, so it’s important to learn to manage your stress.
There are some stress management techniques that you may find useful including meditation, yoga, tai chi or any activity or exercises that makes you feel comfortable.
As discussed above, having more sex also decreases stress and helps in the production of testosterone.
Researches state that when your testosterone decline, it takes your muscle mass and strength with it. Performing regular exercise is a natural testosterone booster and thus it’s important to keep exercising as you age.
Make sure it includes working for muscle groups and lifting heavy weights. Studies show that maximizing the weight load on the big muscle groups enhances short-term testosterone production. So be careful with continual long marathon/distance style exercise as well as high intense workouts with no rest days.
The stress that comes from consistent high intensity exercise including endurance training can cause adrenal fatigue and lowering of testosterone levels. Still ,if you like to run then run fast and hard for shorter distances.
Obesity contributes to increased estrogen production simply because fat cell creates estrogen.
Maintaining a proper balance between testosterone and estrogen is essential for testosterone production as well as heart health.
The left-over estrogen decreases testosterone and also poses unwanted side effects like man boobs and it may increase the risk of prostate cancer.
Your testes produce less testosterone when you pump a lot of protein into your body and bloodstream. You can enhance your testosterone levels by eating a healthy diet that includes high-quality carbohydrates such as vegetables and whole grains. You should also add protein as it makes up about 25 to 30% of your calorie intake.
The rest should be a balance of high-quality carbohydrate grains, vegetables and healthy fats foods like coconut oil. avocados, seeds, nuts etc. In addition, high protein diets have a lot of attention over the years but the llong-termhealth effects of eating bacon and sausages are not consistent with a healthy and energetic lifestyle; you may lose your life prematurely.
Alcohol increases the elimination and metabolism of testosterone from your bloodstream and also responsible for reducing the rate of testosterone that your body produces.
Cutting back on drinking helps sleep better at night and increase your testosterone level which allows your body to naturally replenish your T levels.
Other than that, Alcohol is proven to affect your liver, the main organ blamable for regulating the availability of free testosterone in our bodies.
BPA or Bisphenol-A is a chemical used in plastic products and to line aluminum cans. There is a proof that exposure to low levels of BPA can create sexual, hormonal and fertility problems as well as increase your prostate cancer risk.
So, it is suggested to keep yourself away from environmental endocrine disruptors by not using canned foods, plastic water bottles and plastic containers for your food. Also, avoid heating foods in plastic; instead use stainless steel containers and drinking vessels.
The fact is that not only do drugs adversely impact mitochondria, the energy driving forces of your metabolism; they’ve been shown to lower testosterone. This is most likely because cholesterol is the building block of your entire steroid hormones: cholesterol becomes HDEA, which in turns becomes testosterone.
Eating more fish oil leads to lower inflammation and will also increases the production of healthy cholesterol, the ultimate building block for T. As a bonus, fish oil is also known for lowering sex-hormone binding globulin, the school bus-like protein that ferries testosterone around the body so that more testosterone is free and available.
Testosterone is crucial for maintaining muscle mass, bone health, mental health and helps prevent osteoporosis as you age. Increased testosterone is good for your heart; improve your mood & ability to concentrate and helps you sleep better.
So, if you combine these natural testosterone boosters into your life, you’ll find that you’ve more energy and will be able to focus better on work and your relationships. All of these steps to naturally increase your testosterone and boost your sexual life keeping you healthy, strong and active as you age.
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