If you aren’t lasting as long as you’d like, you consider yourself suffering from premature ejaculation or erectile dysfunction. Before you start worrying whether there’s something wrong, however, you should know that most of the time, your partner is perfectly vsfied with your endurance.
There’s also no definitive answer for what constitutes “enough” stamina, as it depends on a myriad of factors for each individual. If you’re having real problems that occur consistently however, and are looking for the best ways to increase sexual stamina, read on.
What is Sexual Stamina?
First, if you are having any concerns over how long you’re lasting in bed, you should consult with your doctor. He or she will need to perform a full physical prior to offering advice on what remedies to attempt. Keep in mind that your stamina doesn’t always depend on your age or physical fitness. It’s something that men—young and old, athletes and couch potatoes alike—are concerned with.
A physical exam conducted by your doctor will likely reveal a few things that you can do to improve sexual endurance right off the bat. The truth is, most of us aren’t living our most healthy lives. In addition to other health disadvantages, the same poor health habits can leave us wanting for more in the bedroom. Fortunately, these relatives easy fixes can help get you on the right track to building up your sexual stamina:
Incorporate healthy eating habits to lose weight and body fat
Ensure you are getting the right amount of high quality sleep
Monitor your blood pressure and heart health
Begin practicing pelvic floor exercises, like Kegels
In fact, increasing your physical fitness overall will pay off in multiple ways when working to improve sexual stamina. Think back to high school when you were training for a sport; you can also train for sex. Building your arms will allow you to lift and throw, your abs will provide a powerful core for balance, and minimize back pain—and your legs, well, those will help you pump faster and longer. Physical and cardiovascular exercise will also improve your blood pressure and help you breathe easier throughout the act.
The other additional benefit? Before long, you’ll start feeling much more confident about your body, and more willing to disrobe—which, by the way, can also help build sexual stamina. Having more sex can lead to longer sessions…after all, practice makes perfect.
Foods and Supplements to Improve Sexual Endurance In Bed
There are plenty of other tips and tricks that have been discovered through the years which can help boost low sexual stamina. Foods and supplements may be less effective compared to medical treatments found below, there’s no real harm in trying any of the following:
1. Eat more Capsaicin: This is found in chili peppers, sweet peppers, and ginger root.
2. Load up on potassium: This helps keep cells hydrated and boosts metabolism, so grab a bunch of bananas, low-fat yogurt, spinach, and quinoa on your next trip to the store.
3. Activate the Omega-3s: These fatty acids help balance your sex hormones, and can be found in tuna or other oily fish, flaxseed, walnuts, and kale.
4.There are also some dietary staples that are high in L-citrulline and L-arginine amino acids, which may help you maintain an erection and increase sexual duration. The best part is, these can be found throughout a bunch of great tasting and easily-accessible foods, such as:
- Red meat
- Legumes and nuts
- Dark chocolate
There are more than a few options for men who are looking to increase their sexual stamina beyond just hitting the gym a couple of times a week or adjusting their diets. One of the most widely discussed has to do with everyone’s favorite hormone: Testosterone.
Maintaining healthy testosterone levels is essential to combating erectile dysfunction and low libido. While we begin to lose a bit of T every year starting from age 30, we can limit that loss by incorporating the healthy habits described above. However, your doctor may determine that you have unnaturally low T levels, and prescribe something like Testosterone Replacement Therapy (TRT).
Another relatively new medical treatment that has been gaining popularity is acoustic sound wave therapy. This is an effective, non-intrusive method that relies on low intensity sound waves directed toward your penis—that’s right, it’s kind of like rocking out with your, well, you get the picture.
These waves trigger a process called neovascularization, which means new blood vessels are forming to aid in firmness and rigidity.
Remember that sexual stamina means something different for everyone, and before you embark on a fantasy of lasting forever and a day when doing the deed, you should speak with your partner about their opinions and expectations. You may be pleasantly surprised by their response. Fortunately, if you both decide you’d like to go the extra mile, and you’ve consulted with a sexual health doctor, there are plenty of ways to improve your sexual stamina available.