Many couples want to increase their sexual stamina and extend the length of time spent in bed. Luckily, there are natural solutions available to them!
Eat well and alter some of your habits to help. Omega-3 fatty acids, for instance, may help balance hormones and boost your libido; L-citrulline and nitrates increase strength and stamina, while folic acid accelerates cellular growth.
Exercise
Daily cardio exercise can help keep blood pumping through your body and strengthen endurance for extended sex sessions in bed.
Women and men who engage in regular, vigorous physical activity experience an increase in both libido and sexual satisfaction, as well as decreased incidences of PE or other sexual dysfunctions. Regular physical activity also serves to protect against PE as well as sexual dysfunctions such as impotence.
Foreplay, masturbation and trying new positions are other effective techniques for prolonging sexual intimacy during sex. Finally, be mindful when consuming too much alcohol, as this could trigger early ejaculation.
Get a Good Night's Sleep
Lack of sleep is known to significantly erode libido. Be it work-related, kids and household duties, relationship stress or the physical exertion from living life can wear on one's how to improve sex stamina and ability to enjoy intimacy. Psychological factors like depression, anxiety and low self-esteem also have the power to affect sexual endurance.
Health experts agree that getting enough quality sleep can dramatically enhance virtually every aspect of life. A recent study published in the Journal of Sexual Medicine discovered that women who prioritized two additional hours of restful slumber had a 14% increase in sexual drive the following day (cue Marvin Gaye). Try practicing good sleep hygiene by turning off all screens an hour before bed.
Eat a Healthy Diet
Dieting can play an essential role in increasing libido. A diet rich in fruits, vegetables, nuts and seeds will increase blood flow to the pelvic area, thus boosting sexual drive.
Fish (especially salmon, mackerel and sardines) can also help increase one's libido as they contain L-arginine, which stimulates dopamine levels to stimulate sexual arousal. Nuts like almonds and walnuts have plenty of zinc, which may aid sexual function.
Limiting alcohol intake is also vital, as too much can lead to early ejaculation and affect sexual stamina. Aim for no more than two drinks daily as a maximum.
Stay Hydrated
Water has long been revered as an essential ingredient in sexual health and performance; studies show that dehydration may contribute to decreased libido and weaker erections.
Staying hydrated before and during sexual encounters is particularly essential, as drinking water helps improve blood flow and lubricate intimate areas. Furthermore, regular consumption can prevent urinary tract infections (UTIs) caused by bacteria.
Add water-boosting foods, like leafy green vegetables, strawberries and beets, to your diet to increase hydration and stamina. These foods contain high concentrations of nitrates, which the body converts into nitric oxide for increased blood circulation and a stamina boost.
Stay Stress-Free
Life's challenges can make sexual performance challenging, from work stress and financial woes to relationship challenges and relationship troubles. Luckily, there are strategies available to you that can enhance bedroom performance and increase sexual drive.
Consider foreplay - non-erotic sexual activities can be just as pleasurable and help foster intimacy. Exercise is proven to boost stamina in bed. Mental distraction may also help - focus on something non-sexual while engaging in sexual activity to divert your thoughts away from ejaculating!
Enhance intimacy through communication with your partner. Couples that feel more emotionally connected report greater libido and satisfaction levels.
Avoid Smoking
Men who smoke may notice a decrease in sexual stamina due to nicotine and other chemicals found in cigarettes reducing blood flow to the penis. High blood pressure, diabetes and cardiovascular diseases may also impede sexual performance.
If you are suffering from premature ejaculation, desensitizing products containing benzocaine or lidocaine could help. These medications help prevent overstimulation of the penis without totally blocking sensation, allowing you to enjoy more time in bed.
If you're having difficulty attaining or maintaining an erection, this could be a telltale sign of Erectile Dysfunction (ED), which can be treated using medication. Be sure to consult a healthcare provider to find the most suitable remedy.
Get a Good Night's Rest
Poor sleep can wreak havoc on one's libido, particularly for men. Ensuring you get adequate rest can help regulate hormones and boost testosterone production, which, in turn, increases sexual drive. Sexual drive can only benefit from being optimized.
Conclusion
Sleeping with lights on, watching television before bed, or falling asleep mid-sex are all factors which may hinder performance in bed. Try setting your phone down on your nightstand and turning off all lights an hour before sleep for maximum effectiveness in bed.
Lack of sexual desire may have various causes, from physical fatigue and premature ejaculation, relationship difficulties or mental health concerns to relationship breakdown or mental illness. Most of these issues are treatable through lifestyle adjustments and medications.
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