Every man wants to be thought of as a sexual powerhouse in the bedroom, but for many, improving sexual performance is a top priority. We’d all love to be in peak condition, feeling confident and ready to engage in sexual intimacy as often as we want. But as time passes and our health may take a backseat, it’s common to notice that the sex we enjoyed in our twenties doesn’t always feel the same two decades later.The good news? It’s never too late to revitalize your sexual health. Whether your performance has slowed down or you’re simply looking to preserve what you’ve got, there are steps you can take to improve your sexual vitality. Here are eight powerful habits of sexually healthy men that you can start implementing today, empowering you to take control of your sexual health.
1. Prioritize Foreplay
While men often don’t require much foreplay to feel ready for sex, it’s a critical component for women. For women, the journey to sexual satisfaction usually starts long before penetration. Kissing, touching, and caressing are essential to building sexual chemistry and arousal. Studies show that only about 18% of women orgasm from intercourse alone—clitoral stimulation is key for many. So, make foreplay a regular part of your routine and give it the attention it deserves.
2. Keep Things Exciting
One of the easiest ways to keep your sex life fresh and passionate is to break free from the routine. If things start to feel predictable, it might be time to introduce some variety. Try new positions, explore new locations, or even take part in non-sexual activities together, like cooking a new recipe or going on an adventure. These activities can strengthen your emotional and physical bond, bringing excitement and joy to the bedroom.
3. Quit Smoking
It’s no secret that smoking damages your health, and that includes your sexual health. Smoking is a major contributor to erectile dysfunction (ED) in men, as it restricts blood flow by causing plaque buildup in the arteries. The damage to your cardiovascular system from smoking can have a significant impact on your ability to perform sexually. If you smoke, now is the time to kick the habit for good.
4. Eat a Balanced Diet
What you put on your plate directly affects how you perform in the bedroom. A diet heavy on processed foods and low in nutrients can have adverse effects on your sexual health. Instead, focus on filling your plate with whole foods rich in vitamins, antioxidants, and fiber. Add fruits, vegetables, whole grains, lean proteins, and healthy fats to your meals. Foods like nuts, seeds, fatty fish, and lean meats are excellent choices for maintaining sexual health. Remember, a balanced diet is not just about weight management, it’s about fueling your body for optimal performance in all aspects of life, including the bedroom.
5. Stay Active
A sedentary lifestyle is one of the biggest enemies of good sexual health. Regular exercise is crucial for your physical well-being, keeping your libido strong, and increasing your energy levels. Cardiovascular exercise and strength training help maintain a healthy weight, improve circulation, and increase your stamina—all of which are vital for a satisfying sex life. Plus, there’s nothing more attractive to a partner than a man who is confident, energetic, and in great shape.
6. Address Relationship Issues
Sexual satisfaction doesn’t exist in a vacuum—it’s closely tied to the overall health of your relationship. Emotional connection, trust, and mutual respect are key components of a healthy sexual relationship. If there are unresolved issues or emotional tension, it can lead to problems in the bedroom. Communication is key. Ensure you and your partner feel respected, heard, and valued. If the issues persist, consider seeking the help of a counselor or therapist to improve your relationship dynamics.
7. Manage Stress
Stress is one of the most common killers of sexual desire. Work pressure, family matters, or general life stress can easily spill over into your personal life, leaving you feeling tense and drained. Incorporating stress management techniques, such as mindfulness, meditation, or even physical relaxation exercises, can help you stay relaxed and more connected to your partner when it’s time to be intimate.
8. Get Regular Checkups
Regular health checkups are essential for maintaining overall well-being. Annual physical exams should be part of your routine regardless of age. These checkups allow your doctor to monitor vital health indicators like blood pressure, cholesterol, and blood glucose, which can impact sexual function. It’s also an opportunity to discuss any sexual concerns you might have. Preventative care, such as screenings for cancer and vaccinations, is important for long-term health—and that includes sexual health. Knowing that you’re taking these steps can provide reassurance and a sense of being cared for.Improving your sexual performance and overall health isn’t just about the moment—it’s about maintaining a lifestyle that supports your body, mind, and relationships. Start by making small, manageable changes, and over time, you’ll notice an improvement in your sexual vitality and confidence. Don’t wait for problems to arise—take proactive steps now to keep your sex life and health in peak condition.Dr. David Samadiis the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board-certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy. Dr. Samadi is a medical contributor to NewsMax TV and is also the author of two books, The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, and Prostate Cancer, Now What? A Practical Guide to Treatment, Diagnosis, and Recovery, bothavailable online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.
