A healthy sexual life can increase your confidence, reduce stress, and help you sleep better at night. But problems with stamina, premature ejaculation, or other sexual performance issues can be both frustrating and embarrassing. Prescription drugs can help you treat the quality of an erection and sexual performance by enhancing blood flow to the penile area. Prescription erectile dysfunction drugs include sildenafil (Viagra), vardenafil (Levitra), and tadalafil (Cialis). Let’s get into the detailing and find ways on how one can last longer in bed naturally.
Quit smoking
Smoking could be to blame for erectile dysfunction in men. Smoking can impair the circulation of the blood in your body, increase your risk of ED, and decrease your sperm count & viability.
Exercise
Being obese or overweight and failing to work out can impact your sexual performance, so get moving & get healthy. By fine-tuning your cardiovascular health, you could be building bedroom stamina as well.
Acupuncture
Acupuncture is the right treatment method of traditional Chinese medicine (TCM) that’s been practiced for several years now. The practice of inserting needles into specific points across the body is said to stimulate the nervous system & this can affect natural opioids & hormones.
Increase zinc intake
Zinc is said to be found in plenty of herbal male enhancement supplements and with a good kind of reason. Zinc deficiency can lead men to sexual dysfunction & also with decreased levels of testosterone. But a lot of zinc isn’t good for you as well. You may figure out your zinc levels are best regulated by consuming foods that are rich in the essential mineral, such as:
- oysters
- meat
- fortified breakfast cereals
Boost L-arginine consumption
Amino acids are known to be the building blocks of protein. L-arginine is an important amino acid that can be converted into the form of nitric oxide, and this can help relax the blood vessels of the penile and also enhance blood flow and the quality of erection. It acts just like prescription drugs. Soy and vegetables are good sources of L-arginine. The research into L-arginine and its effectiveness in treating ED is mixed up.
Study results on L-arginine for ED seem to be quite promising, researchers found that dosages between 1500–5000 milligrams gave significant improvements in ED, with improved self-reported scores of sexual satisfaction and also the right erectile function submitted by the participants. But L-arginine is combined with the help of other supplements, and this has a successful result.
Herbs and supplements
There are plenty of enhancement products made available in the market. Some are used in traditional medicine include:
- yohimbine
- Korean red ginseng
- epimedium
- ginkgo biloba
Makers of these products are aware that people take great pride in the performance in the bedroom and are willing to spend more amount of time.
None of such supplements have gone through testing to prove their benefits or even their risks. Some testing has revealed that these supplements don’t have many active ingredients. So, make sure to check with your doctor before taking supplements or any kind of herbs.
If you’re looking to avoid the potential risks of prescription drugs, lifestyle changes may provide risk-free results. Also, cutting down your weight & quitting smoking can stand to improve your sexual power.
Consider therapy
This may not be your initial choice, but the connection between ED & psychological conditions has been established in the right way. Depression can ignite ED and vice versa. People were assigned male at birth, 28 participants under 40 years of age, and who had ED symptoms showed significant growth after they underwent cognitive behavioral therapy.
Figure out if you have underlying health conditions
As said before, ED can be a symptom of several health conditions that can be severe, like sleep apnea, diabetes, & cardiovascular problems. Make sure to book an appointment with your doctor for a physical because ED can be a sign of something very serious.
Eat more fruits and vegetables
It is well known that fruits and vegetables have nourishing nutrients and vitamins. What you may not know is that you are helping yourself to last longer in the bedroom when you eat such kinds of foods on daily basis. Good choices involve bananas & even strawberries.
Reduce sugar intake
There is a saying, “What goes up, must come down soon” and this is true. While this may be a metaphor, the reality is that sugar enhances the energy level and it does by extension. Sugar crashes also leave you depleted of energy. So, it is very much essential to reduce the sugar intake in your body.
Get enough rest
When we are tired, we are very much anxious. This is not exactly the type of place we want to be in if we are looking for the best ways to last longer in bed. Try to get 8 hours of sleep each night. If you can’t get in 8, aim for something like 7 hours of sleep at least. A lack of shut-eye can impact how you perform in your bedroom.
Why you might not be lasting as long in bed
There are several reasons that you might not be lasting long in bed, but experts believe there are both emotional and physical reasons for it. You can either be experiencing premature ejaculation (PE), which is when ejaculation happens quite soon as you or your partner would like, or you may have trouble sustaining an erection long enough to perform penetrative sex.
At times, PE and ED are linked and PE is certainly a problem for men with ED. Since an erection goes away post-ejaculation, it can be very tough to know if the problem is PE or the ED. ED should be treated initially. And once the ED is treated, premature ejaculation may no longer be a problem for any man.
When to see a doctor
If you witness noticing symptoms of ED regularly or a loss of desire, book an appointment with your doctor on an immediate basis. Discuss with a urologist about premature ejaculation and if you always ejaculate within a minute of starting your intercourse or if you’re almost always unable to delay the ejaculation when you want to. As mentioned, ED can be a reason caused by underlying health issues that may need to be treated before your sexual life can resume.
