How to Overcome Sexual Anxiety?

Do you ever feel conscious when it comes to sexual activity? Are you worried about not being a good sexual partner or not being able to satisfy your partner? Are you not getting interested in intercourse? Don’t worry, you are not the only one who experiences this; roughly 2.5% of people worry about intimacy or how to improve sexual performance.

The act of making love is essential to a happy relationship. It enhances closeness, trust, and bonding between two persons. However, there may be instances when one or both partners feel under pressure to please the other, which causes anxiety to rise. If left uncontrolled, this concern can cause poor performance in intimacy and generate resistance to a relationship’s inclusivity. Read on for tips and food suggestions regarding how to improve sexual performance.

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WHAT IS SEXUAL ANXIETY/PERFORMANCE ANXIETY?

Performance anxiety is a person’s unfavourable self-perceptions regarding their capacity to perform adequately during sexual activity. An individual might be concerned about how to improve sexual performance or their sexual inadequacy or their incapacity to win over the mate. Both genders are impacted, and it causes crippling anxiety that you won’t be able to achieve anything sexually or that you won’t enjoy the intercourse. If you have such unrestrained anxiety, it could negatively impact the state of your relationship.

Also check, 8 Aphrodisiac foods to boost libido in males 

CAUSES:

The main reasons/causes for performance anxiety include:

  • Consciousness about the body image
  • Perspectives about masculinity
  • Issues between partners
  • Beliefs about roles of partners
  • Misconception about intimacy by the influence of porn/internet.
  • Lack of confidence
  • Previous experience that turned out bad
  • Fear.

EFFECTS ON INTIMACY/SEX LIFE:

Because of performance anxiety due to various reasons, it affects the relationship or the intimacy between the partners. The effects include premature ejaculation in men, erectile dysfunction, inability to attain orgasm in both, and lack of lubrication in women.

Your ability to be aroused, enjoy, or reach a satisfying climax can be impacted by sexual anxiety. Stress hormones cause the blood arteries in the penis of men to contract. This restricts blood supply to the penis and makes erections difficult. If the woman is not well-lubricated, having intercourse also gets complicated. The action becomes physically uncomfortable as a result. Premature ejaculation strains an already strained romantic relationship since it causes shame for males and disappointment for women which makes them constantly anxious about how to improve sexual performance.

Also check, Aphrodisiac foods for females

TIPS ON HOW TO IMPROVE SEXUAL PERFORMANCE

Here are some remedies on how to improve sexual performance:

1. EXERCISE:

Aerobic exercise and weight training can help you gain more endurance, a better perception of your physique, enhance your mood, and raise your desire.

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2. COMMUNICATION WITH PARTNER:

Open, honest communication between partners usually results in stronger emotional bonds that can improve sexual performance. Speaking openly about intimacy is also crucial. Discussing your preferences might create a more intimate sexual environment.

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3. STRESS LESS:

Your desire for intimacy can be increased by finding a more effective approach to deal with daily problems, financial stress, and work-related stress.

Also check, Female infertility causes: Home remedies that help

4. PRIORITISE INTIMACY:

Putting intimacy marked on your calendar could come out as awkward and uninteresting. However, prioritising intimacy can aid in reviving your desire for intimacy.

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5. SPICE IT UP:

Try experimenting with a different sex location, time of day, or sexual position. Encourage more foreplay time from your partner. Sex toys and fantasy might help revive your sexual desire if you and your partner are willing to try new things.

Also check, 10 Tips and foods to increase sperm count

6. QUIT BAD HABITS:

Your drive for intimacy might be lowered by smoking, using illegal drugs, and drinking too much. Giving up these unhealthy habits could boost your sex desire and enhance your overall health.

7. AWARENESS ABOUT SELF:

Respect yourself by getting to know yourself well. Give yourself that break if you are not in the mood. Set reasonable goals for both you and your spouse, and occasionally, just go with the flow.

Also check, Does Ayurveda help to improve fertility in men and women?

8. GIVE SOME TIME:

Foreplay is frequently undervalued by couples. Rushing sex frequently prevents anyone from experiencing orgasms. Enjoy some affectionate caressing, kissing, and touching before the main thing. 

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FOODS TO IMPROVE SEXUAL PERFORMANCE IN MEN

There are some aphrodisiac foods for men that help in resolving their anxiety on how to improve sexual performance. They include: 

1. SAFED MUSLI: 

Safed Musli, due to its aphrodisiac qualities, aids in treating erectile dysfunction. It heightens sexual desire and assists in maintaining the erection throughout sexual activity. Because it contains spermatogenic properties, it also aids in boosting male potency. So, this raises both the quantity and quality of sperm.

Also check, 6 Foods for fertility in males

2. SHILAJIT:

Shilajit is an age-old Ayurvedic remedy that promotes sexual wellness. The Himalayan rocks contain this gooey material. It greatly boosts sperm count and enhances sperm production. Additionally, it boosts sperm motility by more than 50%. So, shilajit can improve libido and sexual performance in healthy men by increasing testosterone levels by about 20%.

3. VIDARIKAND:

Vidarikand is said to be helpful in enhancing sexual performance because of its aphrodisiac properties. It raises the hormone testosterone levels in men, which aids in better sperm generation. Vidarikand helps to promote sexual health and lessen the signs of physical weakness.

4. GINKGO BILOBA:

Ginkgo biloba is a tree with tiny, fan-shaped leaflets. It has the capacity to improve blood flow throughout the body. As a result, it increases blood flow to the genitalia and relaxes  the tissue found inside the penis and blood vessels which in turn improves libido.

5. GINSENG:

Ginseng boosts male fertility by regulating the neural and hormonal systems, improves sexual performance, encourages sperm production, and acts directly on sperms through steroid receptors. Additionally, ginseng maintains male fertility when a man is ill.

Also check, Infertility in males

6. KAWACH (MUCUNA PRURIENS):

Mucuna pruriens or Kawach is a tropical legume originating from South Africa and Asia. Levodopa, a substance found in Kawach and linked to dopamine, is important for a fulfilling sex life. It elevates the quality of your erection, boosts libido, and improves your sexual response.

Also check, 7 Foods that help in female fertility

7. NUTS:

Nuts like pistachios, hazelnuts, walnuts,almonds, cashews and peanuts are excellent for increasing desire in males. They contain the amino acid L-arginine, which has been shown to increase blood flow to the sex organs and nitric oxide levels, so naturally enhancing the body’s desire for sex.

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8. SEEDS:

Seeds are wonderful libido boosters for males. Omega-3 essential fatty acids, which are abundant in pumpkin seeds, melon seeds and sunflower seeds serve as a precursor to prostaglandins, hormone-like compounds vital to sexual health. A mere quarter-cup serving could be enough to ignite the flames. Zinc is a mineral found in abundance in these seeds, which can help with sexuality.

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FOODS TO IMPROVE SEXUAL PERFORMANCE IN WOMEN

There are some aphrodisiac foods for women that help in resolving their anxiety on how to improve sexual performance. They include:

1. GOKSHURA:

Gokshura is a little leafy plant which belongs to the caltrop family. Different cultures have utilised gokshura powder as a food with aphrodisiac for centuries. Additionally, it encourages egg production in ovaries. Women who struggle with infertility and desire to start a family can take Gokshura. In addition, it can also raise libido in both men and women.

Also check, Vitamins and minerals to boost fertility

2. NUTMEG:

Milk and a sprinkle of nutmeg were always a traditional remedy to increase sexual drive. This spice is also said to help soothe the nervous system and enhance blood flow to the sexual organs by Ayurveda. Because of this, it has been referred to as “women’s viagra.”

3. GARLIC:

Garlic may improve sexual function by boosting blood flow and enhancing fertility, according to several human and animal experiments. Crush or chop the garlic before using, and allow it to settle for at least 10 minutes prior cooking. This raises the amount of allicin, a substance that is responsible for many of the health advantages, in it.

Also check, Infertility in females

4. ASHWAGANDHA:

Due to its potent influence on sexual desire, ashwagandha, or the “love drug,” has long been utilised as a natural sexual stimulant. According to research, both men and women who take Ashwagandha report feeling more lubricated, satisfied, and virilized.

Also check, Health benefits of Ashwagandha

5. ANISE:

Ancient Greeks and Romans, who also called aniseed as anise, thought that suckling on the seeds of anise may boost love. The female hormone boosting substances found in aniseed, known as estrogenic substances, have effects analogous to those of testosterone.

6. NAGARMOTHA:

The herb Nagarmotha (Cyperus roundus), also known as Mustak or Nutgrass, is very well-liked in Ayurveda because of its multiple therapeutic benefits. Estrogen, often known as the female sex hormone, is crucial for female sexual and reproductive development. Nagarmotha often aids women to enhance estrogen and reduces mood swings, tension, and indirectly increases desire for intimacy.

7. NUTS: 

Nuts like pistachios, hazelnuts, Walnuts, Almonds, Cashews and Peanuts are excellent for increasing desire in females. They contain the amino acid L-arginine, which has been shown to increase blood flow to the sex organs and nitric oxide levels, so naturally enhancing the body’s desire for sex.

Also check, 5 tips and foods to manage PCOS

8. SEEDS:

Seeds are wonderful libido boosters for females. Omega-3 essential fatty acids, which are abundant in pumpkin seeds, melon seeds and sunflower seeds serve as a precursor to prostaglandins, hormone-like compounds vital to sexual health. A mere quarter-cup serving could be enough to ignite the flames. Zinc is a mineral found in abundance in these seeds, which can help with sexuality.

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