Top Foods for Male Performance
Some foods provide nutrients that are essential for optimal sexual health and erectile function; others may increase sexual desire or help make sex better. Here is a top ten of the foods that will increase your sexual health and help you stand right up when required!
Is there anything sexy about beans and legumes? There can be, if you plan your meals right. If you choose protein-rich beans and legumes instead of red meat and processed meats, you will be doing your body, and especially your blood vessels, a favor. Men who follow the Mediterranean diet, which focuses on whole foods such as beans, fruits and vegetables, and whole grains, are less likely to experience erectile dysfunction, according to a meta-analysis appearing in the Journal of Sexual Medicine. Beans are rich in fiber, which can help lower blood pressure and cholesterol and also help control body weight, factors that are important in heart disease and diabetes, which are significant causes of erectile dysfunction. Beans and other legumes all provide good to excellent amounts of protein, fiber, and other nutrients, although they do differ with regards to specific vitamins, minerals, and phytonutrients. Make sure you avoid green beans in cans which have been shown to have one of the highest levels of BPA (bisphenol-A), a significant risk factor for prostate cancer.
If beets are not a regular part of your diet, it’s time to take a second look at these often forgotten vegetables. Beets and beet juice are high in nitrates, substances that open up blood vessels and increase blood flow and circulation and which can help as a natural remedy for erectile dysfunction. The beet plant root has the highest level of nitrates among the vegetables consumed by humans. (Spinach also has a high nitrate content, and it is also recommended as a food that can boost sexual health.) When you eat beets or drink beet juice, the nitrate molecules are eventually reduced to nitric oxide, a substance that is critical for a normal, healthy erection. In addition, beets are an excellent source of folate and a good source of fiber, two nutrients that benefit heart—and thus sexual—health. Beets and beet juice may be two erectile dysfunction natural remedies you add to your shopping list.
The whole-grain goodness of oatmeal can offer a real boost to your sexual function and as a natural remedy for erectile dysfunction. You’ve probably heard that oatmeal can help lower cholesterol levels, which in turn can improve blood flow and help prevent heart disease. But oatmeal has another sexual advantage: it contains the amino acid arginine, which improves the effect nitric oxide has on reducing stiffness of blood vessels and helping with erections. In fact, arginine has been suggested for an erectile dysfunction treatment because it helps relax the muscles around the blood vessels in the penis. In an Italian study, 51 men with erectile dysfunction took arginine, niacin, and propionyl-L-carnitine for three months. Forty percent of the men had improved erections, and 77 percent reported at least partial response. For a delicious way to get arginine and improve your sexual health, enjoy a bowl of oatmeal several times a week.
A nut is a nut is a nut, right? Well, not really. Although nuts in general are a healthy food, some, like pistachio nuts are better than others when it comes to being a natural remedy for erectile dysfunction as well as helping to lower cholesterol. Case in point: a recent study in the International Journal of Impotence Research examined the effects of pistachios on 17 men who had erectile dysfunction. For three weeks, the men ate 100 grams of pistachio nuts per day. Both before and after the study, the men were tested using the International Index of Erectile Function score, and cholesterol and triglyceride levels were measured. After three weeks, mean IIEF scores increased significantly while cholesterol and triglyceride levels decreased significantly.
The distinctive pomegranate fruit with its leathery outer rind and spongy interior and seeds has demonstrated potential as a natural treatment for erectile dysfunction in animal and human studies. If breaking through the exterior shell is too much trouble, pomegranate juice is an alternative. In a study of men who had mild to moderate signs of erectile dysfunction, for example, drinking pomegranate juice resulted in some improvement in erectile function. An animal study conducted in Turkey revealed that pomegranate juice can slightly raise levels of testosterone, a hormone which, when at low levels, can be one of the causes of erectile dysfunction. In this study, the researchers attributed the rise in testosterone to the high antioxidant levels in pomegranates.
Salmon is one of the most popular of the oily coldwater fish, which are excellent sources of heart-healthy omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These omega-3s help prevent blood clots and irregular heart beat. But both EPA and DHA in salmon also have a positive effect on sexual health, because they help raise dopamine levels in the brain. Dopamine is a neurotransmitter that triggers sexual arousal. Salmon also contains the amino acid arginine, which is converted into nitric oxide in the body. Men who don’t have enough nitric oxide are not able to achieve an erection. For possible help with erectile dysfunction, be sure to include salmon on your menu at least once a week.
Spinach was Popeye’s secret weapon, and it can be yours, too, if you want to help enhance sexual health and avoid erectile dysfunction disorder. Plan on adding boiled spinach to your menu several times a week to take advantage of this leafy green’s high level of magnesium, which helps dilate blood vessels and thus improve blood flow to the penis. Spinach is also an excellent source of folate, which works with vitamin B6 (also found in high levels in spinach) and B12 to bring down levels of the blood vessel damaging substance called homocysteine. Why boiled spinach? Although fresh, raw spinach is great to enjoy occasionally, spinach contains oxalates and specifically oxalic acid, which can hinder calcium absorption and also cause the formation of crystals in the body, which can lead to health problems. Therefore, boiling spinach for one minute releases the acids into the water and the air, thus reducing the oxalic acid content by up to 50%.
If you thought tomatoes and the lycopene they contain were good only as a natural treatment for prostate disease, think again. Lycopene naturally helps blood vessels to relax, which enhances circulation and in turn can improve blood flow in the penis and support a healthy erection. In a recent study published in Current Medicinal Chemistry, researchers discussed an analysis of the literature on lycopene and cardiovascular health. They concluded that although there are still many questions about the functions of lycopene, “supplement of low doses of lycopene has been already suggested as a preventive measure for contrasting and ameliorating many aspects of CVD [cardiovascular disease]” and thus erectile dysfunction as well.
When you sink your teeth into a slice of sweet, juicy watermelon, did you know you also could be enjoying a natural treatment for erectile dysfunction? Watermelon is a great source not only of beta-carotene and lycopene – two important phytonutrients for the heart and for sexual function—but also citrulline. Citrulline is important for several reasons. One, it can relax the blood vessels, which in turn improves blood flow. Two, when you eat citrulline-rich watermelon, the body transforms citrulline into arginine. The amino acid arginine boosts the body’s levels of nitric oxide, which in turn relaxes the blood vessels in the penis and promotes an erection, which is the same basic effect Viagra has on the body. Although it might be a stretch to say that watermelon could be an erectile dysfunction treatment, it certainly won’t hurt to try it.
Wheat germ is the small, reproductive part of the wheat kernel that germinates and develops into wheat grass. This highly versatile food is an excellent source of zinc, a mineral that is often associated with sexual health and improved erectile function. That’s because zinc is found in high concentrations in the prostate, which indicates it is critical for proper function of the prostate gland. Zinc also helps increase blood flow. Wheat germ contains more nutrients (23) per ounce than any other grain or vegetable. In addition to zinc, wheat germ is high in protein, potassium and magnesium (both important for blood pressure and the heart), iron, riboflavin, calcium, and vitamins A, B1, B3, and E (helps prevent heart disease). In fact, athletes use wheat germ to improve cardiovascular function. Wheat germ is very versatile and can be added to or sprinkled on cereals, casseroles, smoothies, baked goods, grains, salads, and vegetables.
Article original from http://www.prostate.net/2012/nutrition/top-foods-for-male-performance/
FIRST YOU NEED TO KNOW WHICH PART OF YOUR BODY YOU NEED TO TIGHTEN UP TO PERFORM THIS EXERCISE CORRECTLY. IT’S THE PART THAT IS CALLED THE PERINEUM - LOCATED BETWEEN YOUR BALLS AND ANUS. IF YOU ARE NOT FAMILIAR WITH THIS SPOT YOU NEED TO PERFORM THIS SMALL EXERCISE. TRY TO HOLD YOUR PEE WHILE PEEING; THE MUSCLE YOU TIGHTEN UP RIGHT NOW IS YOUR PERINEAL MUSCLE.
The Penis Workout Of the Day is called BLOOD FLOW
THIS PWOD - PENIS WORKOUT OF THE DAY IS MEANT TO IMPROVE THE BLOODFLOW IN YOUR PENIS.
THE PURPOSE OF THIS EXCERCISE IS TO CREATE A HEALTY BLOOD FLOW IN THE CHAMBERS OF YOUR PENIS.
BY FLEXING YOUR PC MUSCLE YOU CAN PUSH BLOOD INTO YOUR PENIS MAKING IT NICE AND FILLED.
EXERCISE BECAUSE YOU CAN DO IT WHEN EVEN YOU FEEL THE NEED
'ENJOY YOUR PWOD'
Please also check out the other PWOD's
NOTE ABOUT THESE IMAGES
If you’ve ever Googled “penis enlargement," you’ve probably noticed that it’s a pretty popular topic on the Internet. To be exact, you’ll see 4.28 million search results, many of which tout pills, potions, and pumps that supposedly enhance your junk.Do they work, or are they junk themselves?The simple answer: No. They don't work.The not-so-simple answer: “To date there’s never been a cream, a pill, or anything of that nature that’s been shown to benefit phallus size,” says Thomas J. Walsh, M.D. an associate professor of urology and director of the University of Washington Men’s Health Center. In other words: “There’s no quick, one-shot way to increase the size or the function of the male penis.”To understand why, let’s review what actually goes on during erections. Your penis contains spongy erectile bodies—we're totally stealing that for our band name—that fill with blood as you rise to the occasion. “These fibrous cylinders are fixed to the pelvic bone, and by virtue of being fixed to the pelvic bone, they are not easily manipulated,” says Dr. Walsh. “They are fixed in place, and for most men, the length of the penis that they achieve through puberty becomes their maximum length.”A supplement that increases blood flow might help those bodies fill faster so you reach your peak in less time, but they won’t actually make you bigger, says Larry Lipshultz, M.D., a Men’s Health urology advisor and chief of male reproductive medicine and surgery at the Baylor College of Medicine.The good news is that most guys don’t need help with their members. “The majority of men who come in seeking penile enlargement are average,” says Dr. Lipshultz. A comment from a partner or the sight of a larger penis on a video could just mislead you into thinking that you’re small, he says. “I just don’t think men have a realistic idea of what normal is. Hence they think that they are below normal when actually they’re average,” says Dr. Lipshultz.The average erect penis measures 5.6 inches, according to research published in the Journal of Sexual Medicine. And research shows that’s plenty for most women.If you’re really concerned about your size, first consider what surrounds your genitals. A common culprit behind size worries is “suprapubic fat” that essentially buries part of your penis, making it appear shorter, says Dr. Lipshultz. Losing weight could help you uncover a few inches.Now, if your schlong itself is truly shrinking, it could be the sign of a medical problem. “There are some things that can cause injury to the penis that can cause a decrease in length over time, including lack of use that’s associated with erectile dysfunction and aging,” says Dr. Walsh. If you aren’t getting it up as well as you usually do, see your doctor, he recommends. You won’t just help your penis—you could save your heart. “There’s a very strong association between new erectile dysfunction and subsequently experiencing a cardiovascular event,” says Dr. Walsh.Another example is Peyronie’s Disease, a condition where the penis curves as a result of scar tissue buildup. If you notice a change in the angle of your erections, see a urologist who specializes in sexual medicine. Your doctor can prescribe an intervention, such as a penile traction device or vacuum device, which can essentially stretch contracted scar tissue back to its normal length, says Dr. Walsh. They won’t do much for healthy penis tissue, which is probably as elastic as it can be already, he says.And follow your doctor's advice rather than purchasing a product from a sex shop, recommends Dr. Walsh. The prescription versions have higher-grade materials: “They’re more comfortable; they’re of appropriate proportion; they’re probably a little bit safer for men; and they come with appropriate instructions on their use,” he says.If you’re healthy and just looking for a bedroom boost? You can’t lengthen your wang, but you can make sure it stays hard: “Improving your overall physique, reducing body fat, increasing lean muscle, and improving cardiovascular health have all been shown to enhance sexual performance,” says Dr. Walsh. “Anything you could think of to improve your overall health outlook is going to improve your sexual function and your sexual appearance.”A study review published just last month in the Asian Journal of Andrology recommends the following factors to prevent erectile dysfunction:• Do 30 minutes per day or 150 minutes per week of moderate intensity aerobic exercise.• Lose 5 to 10 percent of your body weight if you’re overweight or obese.• Eat more fruit and vegetables, whole grains, and legumes. Limit red meat and processed food. Limit saturated fat and eat more monounsaturated and polyunsaturated fats. Avoid added sugars and sugary beverages.• Limit alcohol to 1 to 2 drinks, maximum, per day.• Don’t smoke.
Finally, don’t do anything drastic in search of a longer penis: “Steer clear of clinics that are offering quick fixes or unsanctioned surgical procedures to increase the size of a phallus,” says Dr. Walsh. Some doctors will implant materials around the penis to add girth, but those procedures can have problematic side effects. The material can migrate, destroying surrounding tissue or decreasing sensation, he says. “These kinds of surgical procedures can be dangerous for men and can really have a negative impact on their sexual function overall.”Thanks to Men's HealthWe say do your PWOD - Penis Workouts Of the Day on a daily basis and you will feel and see the result very quickly!!
"All health issues have effects on your penis," says Steven Lamm, M.D., an assistant professor at the New York University School of Medicine and the author of The Hardness Factor: How to Achieve Your Best Health and Sexual Fitness at Any Age. "A 50-year-old man who is healthy is probably performing as well sexually as an out-of-shape 30-year-old who smokes and drinks."While healthy blood flow is essential to rock-hard erections, other physical and mental health factors play a role in good penis functionality. If you're stressed out from work or poor relationships, suffering from depression, addicted to alcohol or drugs, or woefully overweight and out of shape, that miraculous mechanical wonder between your legs won't work as well as it could.Fortunately, there's much you can do to keep your member in good standing so you can still have sex well into your 80s—and maybe even beyond. How's that for incentive to shape up? Do your private parts a favor.(And for more smart manhood-saving strategies, follow these 8 Ways to Protect Your Erection.)1. Lose the BellyEat a healthy diet and exercise regularly to achieve ideal body weight and eliminate the fat around your gut. Abdominal fat blocks the testosterone that should be available to you, which in turn affects sexual functioning. A fat gut is a bad marker for overall health—including your sexual health. Your penis is a barometer for your heart and artery health or a "canary in the coal mine" that can warn you of impending trouble. That's because a penile artery is quite a bit narrower than a coronary artery. If plaque and artery hardening is starting to occur, it'll often show up first by affecting your erection.2. Quit Smoking"Smoking just clenches down on your blood vessels and prevents them from being reactive," says Dr. Lamm. Nicotine restricts penile blood flow and weakens erections. It contributes to plaque buildup in the arteries, making smokers twice as likely to experience erectile dysfunction.(Need help kicking ash? Learn how to Quit Smoking for Good.)3. Take a Walk Every DayWhen you exercise, blood flow increases—blood rushes through the endothelial cells (the lining of the blood vessels) and stimulates them to make more nitric oxide, a key chemical involved in producing erections. "The healthier a man is, the more nitric oxide he produces, and the harder his erection is," says Dr. Lamm. Also, exercise has been shown to be as effective as medication in reducing symptoms of mild depression, another downer for penis performance.4. Do a Ball CheckTesticular cancer strikes nearly 8,000 men a year, mostly young men between the ages of 15 and 40. When caught early enough, testicular cancer can be cured more than 95 percent of the time. Left undetected, though, and it can spread to other parts of the body. Check in with your boys once a month. Here's the play-by-play from Men's Health urology advisor Larry Lipshultz, M.D., chief of the division of male reproductive medicine at Baylor College of Medicine:Step 1. Take a hot bath or shower. Warm water relaxes the muscles that pull the testicles up into your scrotum, allowing you to handle them more easily.Step 2. Cup your scrotum. Feel both testicles at once. They may not be identical, but there shouldn't be any dramatic difference in size.Step 3. Gently examine each testicle individually with both hands. Place your index and middle fingers underneath and your thumbs on top of a testicle. Roll the testicle between your fingers around the entire surface for about 30 seconds using light pressure. Feel for lumps or bumps. Each testicle should feel smooth like a peeled hard boiled egg. If you think you felt something, don't panic. A lot of men mistake the epididymis, a soft tube located in the back of each testicle, for a bump. If you're unsure or if you feel any other bumps, consult your doctor.Thanks to Men's Health
Testosterone is a vital male hormone that is responsible for the development and maintenance of male attributes. Women also have testosterone, but in much smaller amounts.Testosterone is a vital male hormone that is responsible for the development and maintenance of male attributes. Women also have testosterone, but in much smaller amounts.The Effects of Testosterone on the BodyTestosterone is an important male hormone. A male begins to produce testosterone as early as seven weeks after conception. Testosterone levels rise during puberty, peak during the late teen years, and then level off. After age 30 or so, it’s normal for a man’s testosterone levels to decrease slightly every year.Most men have more than enough testosterone. But, it’s possible for the body to produce too little testosterone. This leads to a condition called hypogonadism. This can be treated with hormonal therapy, which requires a doctor’s prescription and careful monitoring. Men with normal testosterone levels should not consider testosterone therapy.Testosterone levels affect everything in men from the reproductive system and sexuality to muscle mass and bone density. It also plays a role in certain behaviors.Endocrine SystemThe body’s endocrine system consists of glands that manufacture hormones. The hypothalamus, located in the brain, tells the pituitary gland how much testosterone the body needs. The pituitary gland then sends the message to the testicles. Most testosterone is produced in the testicles, but small amounts come from the adrenal glands, which are located just above the kidneys. In women, the adrenal glands and ovaries produce small amounts of testosterone.Before a boy is even born, testosterone is working to form male genitals. During puberty, testosterone is responsible for the development of male attributes like a deeper voice, beard, and body hair. It also promotes muscle mass and sex drive. Testosterone production surges during adolescence and peaks in the late teens or early 20s. After age 30, it’s natural for testosterone levels to drop by about one percent each year.Reproductive SystemAbout seven weeks after conception, testosterone begins helping form male genitals. At puberty, as testosterone production surges, the testicles and penis grow. The testicles produce a steady stream of testosterone and make a fresh supply of sperm every day.Men who have low levels of testosterone may experience erectile dysfunction (ED). Long-term testosterone therapy can cause a decrease in sperm production. Testosterone therapy also may cause enlarged prostate, and smaller, softer testicles. Men who have prostate or breast cancer should not consider testosterone replacement therapy.SexualityDuring puberty, rising levels of testosterone encourage the growth of the testicles, penis, and pubic hair. The voice begins to deepen, and muscles and body hair grow. Along with these changes comes growing sexual desire.There’s a bit of truth to the “use it or lose it” theory. A man with low levels of testosterone may lose his desire for sex. Sexual stimulation and sexual activity cause testosterone levels to rise. Testosterone levels can drop during a long period of sexual inactivity. Low testosterone can also result in erectile dysfunction (ED).Central Nervous SystemThe body has a system for controlling testosterone, sending messages through hormones and chemicals that are released into the bloodstream. In the brain, the hypothalamus tells the pituitary gland how much testosterone is needed, and the pituitary relays that information to the testicles.Testosterone plays a role in certain behaviors, including aggression and dominance. It also helps to spark competitiveness and boost self-esteem. Just as sexual activity can affect testosterone levels, taking part in competitive activities can cause a man’s testosterone levels to rise or fall. Low testosterone may result in a loss of confidence and lack of motivation. It can also lower a man’s ability to concentrate or cause feelings of sadness. Low testosterone can cause sleep disturbances and lack of energy.It’s important to note, however, that testosterone is only one factor that influences personality traits. Other biological and environmental factors are also involved.Skin and HairAs a man transitions from childhood to adulthood, testosterone spurs the growth of hair on the face, in the armpits, and around the genitals. Hair also may grow on the arms, legs, and chest.A man with shrinking levels of testosterone actually may lose some body hair. Testosterone replacement therapy comes with a few potential side effects, including acne and breast enlargement. Testosterone patches may cause minor skin irritation. Topical gels may be easier to use, but great care must be taken to avoid transferring testosterone to someone else though skin-to-skin contact.Muscle, Fat, and BoneTestosterone is one of many factors involved in the development of muscle bulk and strength. Testosterone increases neurotransmitters, which encourage tissue growth. It also interacts with nuclear receptors in DNA, which causes protein synthesis. Testosterone increases levels of growth hormone. That makes exercise more likely to build muscle.Testosterone increases bone density and tells the bone marrow to manufacture red blood cells. Men with very low levels of testosterone are more likely to suffer from bone fractures and breaks.Testosterone also plays a role in fat metabolism, helping men to burn fat more efficiently. Dropping levels of testosterone can cause an increase in body fat.Testosterone therapy can be administered by a doctor via intramuscular injections.Circulatory SystemTestosterone travels around the body in the bloodstream. The only way to know your testosterone level for sure is to have it measured. This usually requires a blood test.Testosterone spurs the bone marrow to produce red blood cells. And, studies suggest that testosterone may have a positive effect on the heart. But some studies investigating testosterone’s effect on cholesterol, blood pressure, and clot-busting ability have had mixed results.
When it comes to testosterone therapy and the heart, recent studies have conflicting results and are ongoing. Testosterone therapy delivered by intramuscular injection may cause blood cell counts to rise. Other side effects of testosterone replacement therapy include fluid retention, increased red cell count, and cholesterol changes.Thanks to Health Line