Having good stamina in the bedroom can help both you and your partner get more pleasure from foreplay, oral or penetrative sex. Having less-than-stellar stamina can lead to premature ejaculation or difficulty getting and maintaining an erection.
Like the old adage goes, “You are what you eat.” Add more protein-rich foods such as spinach, chiles and beets that contain nitrates which the body converts to nitric oxide to improve sexual power.
Take Medications
Many people worry that they don’t have enough sexual stamina, especially if they want to last longer in bed. The good news is that there are several ways to increase your endurance, from dietary changes to exercise and even medication. You can also find ways to reduce stress, communicate better with your partner, and work on sex techniques.
There are also medicines that can help you last longer in bed, including Kamagra Oral Jelly and Super Kamagra Tablets which promote blood flow and don’t forget about Kegel exercises, which are small muscle contractions that strengthen your pelvic floor.
If you’re worried about having enough stamina, talk to your healthcare provider. There may be an underlying medical condition that impacts your sex life, like depression or erectile dysfunction. And if mental health is the issue, sex therapists can teach you behavioral techniques to improve your endurance and help you build emotional connection. In addition, if you’re taking any medications, check that they don’t affect your sexual stamina. For example, some heart medicines have been known to cause a loss of erections in men.
Exercise
Exercise sends oxygen and nutrients to your tissues, boosting your energy levels. It may also help you fall asleep faster and get better quality sleep, which will make you more awake and alert in bed. A regular fitness routine also builds strength. A stronger body can endure more, allowing you to try more positions that ramp up the pleasure between the sheets.
Another type of physical activity that improves sexual stamina is pelvic floor exercises, also known as kegels. They strengthen the muscles that support the pelvic organs, which helps you last longer during oral and penetrative sex.
The amino acid L-citrulline, found in protein-rich foods such as red meat and fish, boosts libido and endurance. Your body converts it to nitric oxide, which relaxes blood vessels and enhances blood flow. Nitric oxide also increases arousal and may help prevent PE and ED in some men. Practicing yoga is another type of exercise that promotes body awareness and increases sensuality, which can lead to more sexual desire.
Eat the Right Foods
Many people turn to aphrodisiac foods and herbs, like oysters, ginseng, and bull testicles, to boost their performance in the bedroom. But the reality is that there’s not a lot of science behind these supposed sex drive amplifiers, and slurping down a plate of oysters or drinking a cup of ginseng tea won’t have much impact on your stamina in bed other than giving you a temporary buzz.
In fact, the best way to increase your stamina in bed is to start with your diet and eat nutrient-rich foods that are rich in the nutrients that give you energy, like complex carbohydrates. These foods give you long-lasting energy, and are a great source of fiber, antioxidants, vitamin E, potassium, magnesium, and other important vitamins and minerals that improve blood flow, support heart health, and boost endurance.
Also, make sure to avoid too much caffeine, as it can cause jitters and decrease your energy levels. Instead, drink one to three cups of coffee throughout the day. Try incorporating beets into your diet as well, as they contain high amounts of the amino acid l-arginine, which helps the body produce nitric oxide, which improves blood flow and has been shown to help with ED in some studies.
Get Enough Sleep
Getting enough sleep is important for stamina in bed because it allows you to feel full of energy and curbs fatigue. Aim for 7-8 hours of high-quality sleep each night to help improve your sexual performance. You can also create a sleep-conducive environment by keeping the bedroom cool and dark, avoiding electronic devices, and limiting caffeine before bed.
If you are having trouble falling asleep or staying asleep, you can try natural remedies like valerian root, melatonin supplements or a calming tea. If you are still having problems, speak to a health care professional.
Women can also boost their sex stamina by engaging in plenty of foreplay. Studies have shown that foreplay can increase arousal and lubrication, which leads to a longer lasting pleasure. Also, avoiding squeezing the base of the penis can prevent premature ejaculation. If you are experiencing PE, there are medications that can be prescribed by a doctor to treat it. These include sertraline (Zoloft), paroxetine (Paxil) and sildenafil (Viagra). Taking these medications can help you last longer in bed. Then you can enjoy more time with your partner and experience more sexual pleasure.
Avoid Alcohol
The old adage that alcohol increases sexual desire and performance has some truth to it, but only when consumed in moderation. Drinking too much can interfere with the signals between your genitals and your brain, leading to problems like erectile dysfunction or delayed or premature ejaculation. It can also dehydrate you, making it more difficult to lubricate and to arouse your partner.
Drinking too much can also disrupt the natural refractory period that happens after you ejaculate. This means that you will have to wait longer before sex again, which can be frustrating for both of you.
Avoiding alcohol and replacing unhealthy habits with healthy ones can have a positive effect on your stamina in bed. A healthy diet and exercise, for instance, can help to reduce stress levels, which can be a major factor in early or premature ejaculation.
You can also try drinking herbal teas that contain ingredients such as ashwagandha, which is thought to increase libido and bolster stamina. Ginkgo biloba and lycium are other herbs that may be helpful for increasing sexual stamina. Read More…
