If you are unsatisfied with your current sexual life and want to delay your orgasm, there are multiple ways for that, but here are the five sexual stamina boosting tips you definitely should not miss.
- Stay active and exercise daily
One of the best natural ways to boost your sexual health is to exercise daily and maintain an active lifestyle. Perform thirty minutes of cardiovascular exercises daily to keep your heart rate high.
Your sexual performance depends on how energetic you are. Inactive lifestyle and obesity can directly affect your sexual life by diminishing your libido and causing erectile dysfunction.
As per Hims & Hers Health, Inc., pelvic floor exercises (also known as kegel exercises) target the muscles stretching from the punic bone to the tailbone. These muscles play a crucial role in regulating urination and aspects of ejaculation. Studies indicate that such exercises enhance sexual endurance for men dealing with premature ejaculation.
Cardio exercises increase your physical stamina, heart rate and keep the blood circulation well.
As a result, it has a positive impact on your sexual health too. Try to spend at least half an hour each day in intense physical activity.
You can engage in brisk walking, fast jogging, running incline on the treadmill, aerobics, and other cardio workouts to stimulate your libido.
Not only does it do wonders for your sexual drive, but it also increases the stamina, longevity and experience.
So if you have to perform well in the bedroom, you need to sweat it out throughout the day.
- Improve your diet
A healthy diet filled with vitamins and essential minerals can raise your sexual prowess. Eating right is very necessary to enhance your libidinal powers.
Certain foods can improve sexual health by regulating blood circulation in the body or stimulating hormones.
Some compounds and minerals can genuinely get you going. For instance, bananas are absolutely terrific for your sexual health.
Maintaining healthy blood pressure and normal levels of potassium in the blood is needed for sexual well health. Include banana in your breakfast to get your daily dose of potassium.
Also, include onions and garlic in your food to increase blood circulation. Foods including Vitamin B, B1 and Omega-3 fatty acids in your diet also stimulate blood flow throughout the body.
Omega-3 fatty acids are present in fatty fish such as salmon, tuna and even in olive oil and avocados.
Vitamin B and B1 are present in eggs, nuts, kidney beans, legumes, etc. and can maintain optimum hormonal levels.
These vitamins also improve the signals sent by the nervous system to the sex organs to improve their functioning.
Lastly, adding some spice in your food through peppers and chillies can really spice up your sex life too.
- Reduce your stress levels
Stress is a silent killer and can severely affect all aspects of your health, including your sex life. Stress can finish your libido and end your sexual stamina.
Stress is prevalent these days due to busy work schedules, prolonged hours of work, and other issues affecting modern life.
It is becoming increasingly difficult to manage stress levels owing to the demands of the world.
Stress increases blood pressure and has a negative impact on your hormones as well. As stated by the Health Male Organization, stress and anxiety can lead to an elevation in stress hormone production and a decrease in testosterone levels, affecting your sexual drive. These psychological factors can also influence the signaling process between the brain and the penis, potentially hindering optimal blood flow. Moreover, stress and anxiety have the potential to impact your self-esteem and feelings of desire. This is detrimental to your sexual performance and libidinal desires.
Stress directly leads to erectile dysfunction, premature ejaculation, and inability to reach an orgasm.
Very often, most people with erectile dysfunction problems have their root causes in high-stress levels.
You can reduce stress in life through exercise and meditation. Try inculcating calming habits like music, creative pursuits, and enjoyable breaks to manage stress levels properly.
Very soon, you can find a positive impact on your sex life as well.
- Live a healthy life
Sometimes, the cause of your sexual ill-health is a result of your undisciplined lifestyle. According to the University of Iowa Hospitals and Clinics website, many men mistakenly believe that a decline in sexual function is an unavoidable part of getting older. However, it is important to recognize that changes in sexual function are not necessarily permanent or inevitable. Your overall health and lifestyle choices play a crucial role in your ability to maintain sexual function and enjoy intimacy at any age.
We often stay up late into the nights, get few very hours of sleep, and spend a lot of our time partying and consuming alcohol.
Such a lifestyle is not problematic if it is occasional. However, if you continue following such an undisciplined lifestyle for long, it will adversely impact your sexual life.
Smoking and alcohol consumption is not only bad for your heart and overall health, but also for your sexual performance.
While a little alcohol at times can be useful for the health, regular consumption of alcohol has severe adverse effects on health. It increases stress levels, impacts heart health and shoots up blood pressure.
When blood vessels narrow down due to alcohol consumption and an increase in blood pressure and cholesterol, one of the results is impotence.
Limit your cigarette smoking, alcohol consumption and irregular lifestyle if you wish to improve your sexual wellness.
- Masturbation helps in improving sexual performance
If you do not get an erection even if your partner is trying her best, or cannot last long to satisfy her, you need practice.
Masturbation improves your sexual performance and helps you last longer.
It helps to train your muscles to withhold orgasm for a long time. Such practices can increase your longevity and help you last as long as you want.
Try sexual exercises like Kegel’s to improve better control over your muscles.
It helps improve control over ejaculation. Having frequent sex can enhance your performance, but masturbation as an alternative is also a great option.
It is also a perfect way to release your stress levels and improve your mood.
Moreover, it helps you to understand your body, your likes, and pleasurable points so that next time you get everything correct.
Find the positive effects of masturbation when you see your stamina rising and making you feel better about the times spent in bed.
Bonus Tips Submitted By Viewers
- Herbs
Herbs are vital in revitalizing your sexual stamina. You may still get valuable nutrients from foods.
But certain foodstuffs are seasonal, meaning that they may not be available in the season when you need them most. Besides, these vegetables may not have all the vital nutrients you require to boost your sexual stamina.
And here is where herbs come in handy. Just a few extracts can support your natural enhancement effort.
Yohimbe is one such herb. The bark of this tropical tree helps to restore sufficient blood supply to the genitals. Ground Yohimbine thus improves erectile function by enhancing sexual performance.
Yohimbe works by blocking the receptors that prevent erection. Still, they trigger the release of nitric oxide. This chemical is vital for smoothing the internal blood lining, thus allowing for a greater blood supply to the penis.
Gensing is another natural aphrodisiac that helps to bolster male sexual prowess. It’s a popular tonic for improving organs’ performance that includes penis action.
- Caffeine
Caffeine is also an effective way to improve sexual stamina naturally. Caffeine is found mostly in coffee. But it’s also available in cocoa drinks, as well as coffee leaves and beans.
Caffeine, in various forms, provides the necessary endurance to perform strenuous sexual activity. It enables this action by dilating the penile blood vessels and relaxing the smooth penis muscle, therefore, improving blood flow.
If you aren’t a regular coffee drinker, you may gain from the aphrodisiac action that coffee provides. It creates sexual tension by increasing blood pressure and elevating the heart rate. Caffeine also instigates certain sex hormones to become excited.
But continual coffee intake promotes tolerance, thus reducing these effects. Still, coffee intake improves mood and concentration.
Another way in which coffee boosts sexual stamina is through stress alleviation. Stress is a major hindrance to sexual performance. But taking coffee ensures that you remain calm and focused, thus enhancing your sexual concentration.
