Wash your intimate parts with approriate solutions.

Use condoms and sex toys to practise safe sex and hygenie.

Always keep your intimate area dry and avoid of irritants

Do check often to areas of any disease conditions or state of health.

Eat lots of vegetables and fruits which help combat oxidative stress and inflammation include berries, citrus fruits, leafy greens, and cruciferous vegetables.

Whole grains provide sustained energy and complex carbohydrates, crucial for maintaining stamina during sexual activity. Try rice, quinoa, oats, and whole-wheat bread instead of refined grains.

Protein is essential for building and repairing tissues, including those involved in sexual function. Some good protein sources are fish, chicken, beans, lentils, and tofu.

Healthy fats in avocados, nuts, seeds, and olive oil, contribute to hormone production, cell health, and blood flow, all essential for healthy sexual function.

Certain vitamins and minerals play a vital role in sexual health. Zinc  in oysters, pumpkin seeds, and beef, is crucial for testosterone production and sperm health. Iron in lentils, spinach, and red meat, supports healthy blood flow and energy levels. Vitamin B6, abundant in chickpeas, bananas, and poultry, contributes to hormone regulation and nerve function.

Staying adequately hydrated is crucial for overall health, including sexual health. Proper hydration ensures optimal blood flow, lubrication, and energy levels. Aim to drink plenty of water throughout the day.

While a healthy diet is key, certain foods can negatively impact sexual health. Excessive intake of processed foods, sugary drinks, unhealthy fats, and alcohol can lead to fatigue, hormonal imbalances, and decreased libido.

Cardio: Aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week. Activities like brisk walking, swimming, cycling, and dancing are very good.

Strength Training: Include strength training exercises that target major muscle groups like your legs, core, back, and upper body at least twice a week. This will build overall strength and endurance, improving your performance in the bedroom.

Flexibility Exercises: Stretching exercises help improve your flexibility and range of motion, making you more comfortable in various sexual positions. Yoga and Pilates are great options for incorporating flexibility into your routine.

Kegel Exercises: These exercises involve clenching and relaxing the pelvic floor muscles. Aim for 3 sets of 10-15 repetitions, holding each contraction for 5 seconds and relaxing for 10 seconds.

Pelvic Floor Muscle Activation Exercises: Beyond Kegels, explore exercises that activate and strengthen different parts of the pelvic floor. Include bridges, squats, and leg lifts with a focus on engaging the core and pelvic floor muscles.