Men's Sexual Health Guide

1.) Get enough exercise and sleep, don't smoke, avoid excessive alcohol & drug use, avoid certain prescription medications, try a fenugreek supplement, make sure to get enough vitamin D, try an Ashwagandha supplement, eat more antioxidant rich foods, increase your healthful fat intake, reduce your unhealthful fat intake, limit your exposure to environmental and occupational contaminants, limit your consumption of soy and estrogen rich foods and lastly, get enough folate and/or zinc.

2.) A fenugreek supplement has long been used as a natural remedy to improve sperm health. Vitamin D has also shown a positive impact on sperm health.

3.) Ashwagandha or Indian Ginseng has long been used as a way to increase sperm count. A 2013 study showed that men who consumed 675 milligrams of Ashwagandha for 90 days saw a 167% increase in their sperm count.

1.) Some enlargement tactics may include traction and vacuum devices. Traction devices aim to increase the length of the male reproductive organ by stretching the penile tissue. Several studies have investigated the effects of these traction devices and have found varying results. Some results suggest that the devices can lengthen the penis by 1-3 centimeters.

2.) Vacuum devices consist of a tube that fits over the penis, that pumps out air to create a vacuum that draws blood into the penis, causing it to swell.

1.) Some of these foods include spinach, coffee, avocados, chili peppers, carrots, oats and tomatoes. Spinach is rich in folate, also known as a blood flow booster. Low blood folic levels have been linked to erectile dysfunction. Spinach contains 77% of the daily value for folate, per cup, which makes spinach one of the most folate-rich foods around. Spinach also contains a good amount of magnesium, which also helps to stimulate blood flow as well as boost testosterone levels.

2.) One study in over 3,000 men, who consume 1-3 cups of coffee a day, were less likely to report erectile dysfunction, than those with the lowest caffeine intake.

3.) Avocados are rich in vitamin E, which may improve sperm quality in men with infertility. One medium avocado provides 21% of the daily value for vitamin E. Avocados also provide 9% of the daily value for zinc. Zinc also plays a role in sperm quality, testosterone productions as well as fertility.

4.) One study found that men who preferred spicier food had higher testosterone levels in their saliva than those who preferred milder foods.

5.) Carrots have long been recommended for male infertility as well as improving your sperm count and sperm motility (the movement of sperm). This is due to its carotenoid content, which are the orange pigmented antioxidants that carrots provide.

6.) Oats are considered an aphrodisiac and may be beneficial for improving the blood flow to the penis. Oats also contain the amino acid L-arginine which can help treat erectile dysfunction as well as boost testosterone levels. L-arginine is also thought to help blood vessels in the penis relax so that blood flow to the area can increase.

7.) Tomatoes offer several benefits related to male sexual health & fertility. Tomatoes contain lycopene, an antioxidant that has been linked to healthier sperm production. They also contain large amounts of vitamin C, which may be linked to increased sperm concentrations. One study showed that men who drank tomato juice for 12 weeks had healthier semen and increased sperm motility.

1.) Making your sperm thicker and stronger can directly relate to one's diet. Your diet should include zinc, which is linked to testosterone levels. Zinc-rich foods can maintain the testosterone levels in turn helping to maintain healthy semen and healthy sperm count. Some of these foods include; meat, fish, eggs, beans, chickpeas, nuts, cashews, almonds and lentils.

2.) Other supplements like maca root and fenugreek have both long been used to support sperm health as well as sperm count, in turn experiencing a better sexual performance.

3.) Try to relax and minimize your stress levels as stress disturbs the homeostasis of the body. It affects the metabolism and physiology of the body, including reproductive health. To be specific, it can deform the shape of the sperm, making it unhealthy and not as strong. One can avoid or decrease stress by taking some time for yourself, outside of your busy schedule. try taking a walk, spending quality time with your partner or meditation.

4.) Sleep is also just as important. The lack of adequate sleep can cause hormonal imbalances as well as a gradual loss of libido. Avoiding sleep can affect semen quality, number of sperm as well as the health of sperm. Make time for your sleep and your sperm will thank you.

1.) Some foods that can help a man stay erect as well as sustain stronger erections include; watermelon, dark chocolate, salmon, pistachios, oranges & blueberries, almonds, walnuts & other nuts.

2.) Watermelon contains citrulline, a precursor to nitric acid, which is great for a good erection, as it dilates and relaxes the blood vessels, making it easier for blood to flow to the area. The citrulline content in watermelon makes it similar to other foods like cucumber, bitter melons and gourds.

3.) Dark chocolate is also great for a strong erection as it is packed with flavanols, making it easier for blood to flow through the body.

4.) Salmon is extremely rich in vitamin D, which has been shown to prevent endothelial dysfunction, which is when your arteries, blood vessels and organs aren't able to properly circulate blood flow.

1.) Try D-aspartic acid supplements, exercise regularly, get enough vitamin C, relax & minimize stress, get enough vitamin D, try tribulus terrestris, try a fenugreek supplement, get enough zinc, try an ashwagandha supplement, try a maca root supplement. D-aspartic acid (D-AA) is a type of amino acid. D-AA is present in certain glands, like the testicles as well as in semen and sperm cells. Studies show that D-AA supplements can increase levels of testosterone, which plays a vital role in male fertility.

2.) Tribulus Terrestris, also known as puncture vine, has been frequently used to enhance male fertility. Research indicates that Tribulus Terrestris can enhance the libido promoting effects of testosterone.

1.) Try a vacuum pump, practice pelvic floor exercises, try the exercise called "jelqing", try taking a blood flow supplement, try a cream and/or lotion & eat healthy! Jelqing is a method of penis stretching. According to Healthline and the Journal of Sexual Medicine, penis stretching or traction exercises are an ideal way to naturally increase your penis size & girth. Jelqing exercises allow you to stretch yours, while increasing girth and length.

2.) Some natural supplements that have been shown to enhance blood flow include; Yohimbine, L-arginine, Dehydroepiandrosterone (DHEA), Maca root, Ginkgo Biloba, Red Ginseng & Horny Goat Weed.

1.) A diet rich in whole grains, fruits, vegetables, nuts, and legumes may be particularly healthful when it comes to naturally increasing blood flow to the penis. Keep your diet low in processed foods, sugar and red meat.

2.) Some evidence suggests that supplements like Ginseng can increase penile blood flow.

3.) Research suggests that some exercises can help strengthen the muscle of the pelvic floor, as these muscles are crucial to sustaining blood flow to the penis as well as facilitating erections.

4.) Pistachios are packed with arginine, making them excellent for those who are seeking help for penis growth. Arginine also encourages the production of nitric oxide, helping to regulate blood flow to the penis as well as the rest of the body.5.) Almonds, walnuts and other varieties of nuts are known as "good cholesterol". Good cholesterol absorbs bad cholesterol and carries it back to the liver. When bad cholesterol gets stuck in your arteries and blood vessels, it blocks the flow of blood to your organs as well as the penis. Walnuts and other nuts give your body what it needs to get bad cholesterol to your liver where it can be broken down, instead of blocking blood flow.

5.) Almonds, walnuts and other varieties of nuts are known as "good cholesterol". Good cholesterol absorbs bad cholesterol and carries it back to the liver. When bad cholesterol gets stuck in your arteries and blood vessels, it blocks the flow of blood to your organs as well as the penis. Walnuts and other nuts give your body what it needs to get bad cholesterol to your liver where it can be broken down, instead of blocking blood flow.

6.) Lastly, oranges and blueberries are packed with flavonoids, which encourages blood flow, allowing the penis to become engorged after it has been stimulated.

1.) Keep your weight under control, consume antioxidants and keep up with your exercise. 30% of obese men have a low sperm count, and 7% have no sperm count. When it comes to ejaculation as well as the amount, it is important to keep your weight at a healthy number.

2.) Increase your consumption of greens, fruits and veggies, as healthier foods full of antioxidants can help improve sperm count as well as quality.

3.) Keep up with your exercise routine, but don't overdo it. Severe, high intensity workouts or training can hurt your sperm quality.