Improve sleep quality and duration
Exercise regularly, especially aerobic and strength training
Maintain a healthy weight
Eat a heart-healthy diet rich in vegetables, fruits, whole grains, lean protein, nuts, and healthy fats
Reduce alcohol intake
Stop smoking and avoid nicotine
Manage stress with relaxation techniques, meditation, or breathing exercises
Address anxiety, depression, and relationship issues
Limit pornography use if it affects arousal or performance
Practice pelvic floor exercises
Use start-stop technique during sexual activity
Use squeeze technique during sexual activity
Slow down stimulation and take breaks during intercourse
Use condoms to reduce sensitivity
Masturbate before sex if it helps delay ejaculation
Improve foreplay and communication with your partner
Stay hydrated
Avoid recreational drugs
Get checked for diabetes, high blood pressure, low testosterone, thyroid problems, and other medical causes
Review medications with a healthcare professional for side effects
Seek counseling or sex therapy if performance anxiety is present
Consider natural supplements only after medical advice, especially if you take other medications
See a doctor if symptoms are persistent, worsening, or sudden in onset