Looking to maintain your sexual performance all night? Don’t worry, you’re definitely not alone. In fact, many men are on the lookout for ways to enhance their performance which includes improving existing problems as well as researching on ways to keep your wife happy in bed.

Before we begin, it’s important to remember that everybody’s libido is different. A person’s sex drive might/can fluctuate over time, depending on the circumstance they’re in. A lower libido could be caused due to lifestyle, relationship factors which can range from trouble communicating, lack of emotional connection or perhaps dealing with existing conflicts. There are lots of male enhancement pills available in the market, but there are also many simpler ways to stay firmer and last longer without medication.

It’s important to note that your penis works on blood pressure which means your circulatory system needs to be in top shape. Technically, what’s good for your heart is good for your sexual health. Here are a few ways that can help:

1. Make sure you’re active

Nothing beats good ol’ cardiovascular exercise to improve health. So, even though sex might get your heart rate up, regular exercise can help your sexual performance by making sure your heart is in shape.

Try 30 minutes a day of sweat-breaking exercises like running, swimming, elliptical, cycling, etc. and you’ll notice a marked difference in your libido levels.

2. Are you eating right?!

Yes, the right food can actually help with the blood flow. Onions and garlic might not give you the best breath, but it really helps with the blood circulation. Potassium rich fruits like bananas can also help lower the blood’s pressure which in turn becomes beneficial for your sexual parts and also boosts sexual performance. Did you also know all-natural spicy foods help the blood flow by reducing hypertension and inflammation?!

Similarly, apart from vegetables and fruits, you need to focus on consuming the right meat and other foods. For instance, omega 3 fatty acids (found in salmon, tuna, avocados and olive oil) help increase your blood flow. Foods rich in Vitamin B-1 (including peanuts and kidney beans) help signal the nervous system to move quicker. This also includes signals from your brain to your penis. Eggs are also high in other B vitamins and help balance hormone levels. They can also decrease stress which usually inhibits an erection.

3. Drop that stress

Not just the libido, stress actually affects all areas of your health. It increases heart rate (in a bad way) and the blood pressure in turn damaging your sexual performance and desire. It not only affects a man from achieving his erection but also becomes a hindrance when trying to reach an orgasm.

As suggested earlier, exercise helps reduce stress and improve our overall health. It’s always a good idea to talk out your stress especially with your spouse. You’ll also end up strengthening your relationship. Opting to deal with it alone might even trigger bad habits like smoking which further harm a man’s sexual performance.

4. Say good bye to those horrid bad habits

Even though on the face of it, we might think smoking perhaps helps us unwind, in reality it has the worst effect on a man’s sexual performance. Stimulants narrow blood vessels and can even cause impotence. So, try to cut down or go cold turkey and you’ll automatically start noticing an improvement in your performance.

Perhaps look for healthier habits to help you unwind instead. Like going for a walk with you partner or a day out cycling.

5. Say hello to sunshine!

Yup you read that right! Sunlight actually stops the body’s production of a hormone named melatonin. So, what’s the connection you ask? Well melatonin is responsible for helping us sleep and also for reducing our sexual urges. Which means less melatonin will get that libido back on track. So, get out in the sun and wake that sex drive up.

6. Don’t forget to pay attention to your spouse

You need two to tango and definitely two for sex. Paying special attention to your spouse’s desires really helps in making sex pleasurable not just for them but also you. Talking to your spouse prior can help reduce awkwardness that might spring up during a heated moment or when alternating the pace.

If none of these work, then your sexual performance might be affected by something bigger. Best to get more help if needed. Erectile dysfunction, Peyronie’s disease and other diagnosed disorders might require medical attention. Please don’t hesitate to talk to your doctor.