6 Simple Habits to Boost Your Sexual Performance

Michele Emery, DNP

Medically reviewed by Michele Emery, DNP

Written by Our Editorial Team

Last updated 4/17/2020

Do you start your day with a cup of coffee?

Do you make an effort to eat a variety of healthy foods like fruits and vegetables?

Do you try to live an active lifestyle?

If so, you could be doing things that boost your sexual performance without even knowing it! If you’re not, you could unwittingly be cock-blocking yourself.

The behaviors you engage in on a daily basis have a direct impact on all aspects of your health, including your sexual health. Keep reading to learn about six simple daily behaviors that you can start adopting today to boost your sexual performance.

Adopt These Daily Behaviors to Improve Sexual Performance

You may not realize it, but some of the very behaviors you exhibit every day could be the very behaviors contributing to your erectile dysfunction. If you want to send your ED packing, try adding these six simple behaviors to your daily to-do list:

  1. Drink a cup of coffee. A 2015  study found that there was reduced likelihood of ED in men who consumed 2-3 cups of coffee daily (excluding diabetic men).
    Don’t down an entire pot, but beginning your day with a cup of joe could get your blood flowing.

  2. Break a sweat. If you think about it, your cardiovascular health is closely related to your sexual performance. If you are out of shape, the chances are that you won’t last very long in bed, though it may be more a matter of physical rather than sexual stamina.
    Getting just 30 minutes a day of sweat-breaking exercise can improve your cardiovascular fitness and your sexual health.

  3. Chow down on fruits and veggies. As we’ve already mentioned, heart health is closely linked to sexual health and high cholesterol is one of the most common risk factors for heart disease. One of The best ways to reduce your cholesterol is to eat more high-fiber foods like fresh fruits and vegetables.

  4. Fill up on healthy fats. In addition to adding more fiber to your diet, increasing your intake of omega-3 fatty acids may boost cardiovascular health and consequently improve sexual performance. Fatty fish like salmon, halibut, sardines and herring are all rich in omega-3 fatty acids. Other foods that may boost your intake of omega-3s and other healthy fats include avocado, nuts, seeds and olive oil. And there may be even more avocado benefits sexually to discover, which we talk about in our guide on the superfood.

  5. Slay your stress. We all deal with stress on a daily basis, but how you handle it can have an impact on your sexual performance. Chronic stress leads to elevated cortisol levels, which suppress the libido. Slay your stress by taking some time every day to do something you enjoy. If you feel yourself becoming overwhelmed throughout the day, take a few minutes to do some deep breathing exercises.

  6. Practice makes perfect. If you find that you aren’t lasting as long as you like in bed, you might need to take a little “me” time. Having sex more frequently is the best way to improve your longevity, but if you don’t have a consistent sexual partner then masturbating on your own might help. If you do, try to change up your masturbation technique and focus more on the total-body feeling of arousal. If you feel yourself about to come, slow down or stop and wait a few seconds before you resume.

Incorporating just one of these six behaviors into your daily regimen could boost your sexual performance, so imagine what doing all six could do!

You don’t have to start doing them all at once — you may find it easier to stick to these habits if you incorporate them gradually.

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Bad Habits that Ruin Your Sex Drive

In addition to adding some of the daily behaviors from the previous section to your daily regimen, you should also stop engaging in the following bad habits:

  1. Drinking too much alcohol

  2. Not getting enough sleep

  3. Taking on too much stress

  4. Overindulging on sugar

Wondering exactly how these bad habits contribute to low libido and other sexual dysfunctions?  

Let’s start with alcohol.

A glass of wine with dinner can help put you in the mood for sex, but overindulging in alcohol — particularly on a regular basis — might depress your libido.

Another bad habit that may contribute to sexual dysfunction is lack of quality sleep.

Most of your testosterone release happens when you’re sleeping, so if you don’t get enough sleep your body might not produce enough testosterone to support healthy erections.

In fact, one study of 10 healthy young men found a decrease of up to 15 percent in daytime testosterone levels after one week of not getting enough sleep every night.

Is your stress keeping you up at night? If so, it could be a factor contributing to your erectile dysfunction.

Stress leads to anxiety, which is strongly correlated in medical literature with sexual dysfunction.

If you’re feeling stressed, you may be tempted to drown your sorrows in a sugary soft drink or a bowl of ice cream.

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What you may not realize is that too much sugar in your diet increases your insulin production, which over time can cause you to lose muscle mass and store more fat around your abdomen.

High levels of belly fat are correlated with low testosterone and increased estrogen levels — these factors combined may cause low libido and erectile dysfunction.

By now it should be clear to you that everything you do impacts your health in some way. The food you eat, the level of stress you experience, and the amount of sleep you get can all affect your health in positive or negative ways.

If you’re serious about improving your sexual performance, start taking accountability for your actions and daily habits!

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.