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Having a healthy sex life is not only important for one’s physical well-being, but also effects one’s self-esteem and mental health too, especially if you’re a man. There is growing evidence that there is an intimate mind-body connection when it comes to health matters. The ability for a man to successfully achieve optimal sexual performance in the bedroom, has both physical psychological components. In other words, studies show that a poor diet and lack of exercise can affect male sexual performance. Likewise, low self-esteem and low self-worth causes depression which further leads to poor food choices and the lack of desire for exercise.

Improving male sexual performance is as simple as deciding to choose a healthier lifestyle. Let’s take a look at 5 natural sex enhancement remedies you can do right now.

1. Reduce your alcohol intake. While there is no harm in enjoying a beer, a mixed drink, or a glass of wine now and then, alcohol and sex don’t mix very well. Alcohol is a sedative, depressant and an anesthetic, so it can reduce the body’s response to stimuli. If your partner is touching you, caressing you and doing all those enjoyable things to your manhood, your sensory systems are not going to operate at optimum performance because alcohol numbs the sensory nerves in the penis. This can cause problems with being able to maintain an erection and if orgasm occurs, it will often be blunted or not as intense compared to when alcohol is not part of the equation.
2. Smoking is not only bad for your health, but it can also ruin a man’s sexual performance. Nicotine impairs nerve function, veins and capillaries in the penis causing the penile tissue to become less responsive. Smoking has been shown to shrink penile tissue, resulting in a thinner, shorter penis, which is not something that any man or woman would desire. If your sex life hasn’t been the best it can be and if you are still smoking, this may be a good reason to quit.
3. Stress is a libido destroyer. The stress hormone, called cortisol has been shown to reduce testosterone levels. Testosterone is crucial for being able to maintain an erection and enjoy male orgasm. Adding regular exercise to your routine, practicing meditation, yoga, or taking time for yourself by escaping into your man cave before engaging in sex can be hugely beneficial. Don’t forget to destress everyday.

1. Exercise such as intense bursts of weight lifting has been shown to increase testosterone levels and improve sexual performance. It is recommended to work out at least 4 times per week to maintain healthy testosterone levels, increase stamina and upper body strength. Not only will you feel better, but your partner will be more attracted to you, thereby increasing your odds of getting laid.

1. Eating a balanced diet is important, but did you know that foods like spinach, chili peppers, coffee, tomatoes, carrots, apples, and avocados improve penile health, increase libido and even increase sperm count? Alternatively, a diet that’s high in saturated or trans fats and sugar is linked to heart disease and diabetes, which are known factors in causing male sexual dysfunction.

The sooner you make these simple lifestyle changes, the sooner you can enjoy a satisfying sex life and improve your sexual performance. Even if you don’t enjoy eating a lot of vegetables, going to the gym, and if you enjoy smoking and drinking now and then, cutting back on these things and making alternative healthier choices is a great place to start. Not only are you worth it, but your partner is worth it too.