FitnessHow To Last Longer In Bed Naturally: Exercise, Diet, And More

How To Last Longer In Bed Naturally: Exercise, Diet, And More

Naturally, you have many choices to last longer in bed. It’s not only about psychological needs but to fulfill your physiological need as well. We always wait for pleasant moments in our lives and nobody wants to end happiness quickly. Like physical, mental, and emotional health, Sexual health contributes equally to a good lifestyle. It’s not a secret, men have a shorter time to reach orgasm than women. Poor performance in bed could be an indication of deprived sexual health and that’s so embarrassing and frustrating most of the time. Sexual dysfunction in men could be in the form of premature ejaculation, erectile dysfunction, low libido, and delayed ejaculation. 

“Your personal wellness is truly dependent on how good is your sexual and reproductive health”.

Facts and Figure:

Average sex duration lasts for 5 to 7 minutes, but it has also been reported that more than 50% of men last less than 2 minutes. 

Erectile dysfunction (ED) is one of the most common reasons for poor performance in bed. According to the study published in the Journal of Sexual Medicine, 26% of men affected by ED under the age of 40.

One of the research showed that the occurrence of complete erectile dysfunction increases from 5% to 15% between ages 40 to 70 while 52% of men experienced some form of erectile dysfunction.

How to last longer in bed naturally?

Both men and women want to prolong the duration and how long you can last in bed would be directly related to your stamina. There are various ways to improve your stamina and overall sexual performance in bed.

1. A balanced diet with all nutrients

A strong and prolonged erection could be due to improved blood circulation. Certain foods help to increase blood circulation.

Egg, leafy vegetables, fish, and avocado contain sufficient concentrations of vitamins that improve the release of reproductive hormones and improve overall performance.

Omega-3 fatty acids play a key role to enhance your stamina and libido. Main sources include walnuts, tuna, spinach, and mussels.

The role of potassium to boost your stamina and keep your muscles and cells hydrated is tremendous. Potassium-rich foods include carrots, bananas, tomatoes, yogurt, low-fat milk, and broccoli.

You have to avoid simple carbohydrates because they destroy your health quickly. However, complex carbohydrates always boost your stamina and provide you with long-lasting energy. Such as corn, oatmeal, brown rice, sweet potatoes, barley, and other whole grains.

An essential amino acid i.e. L-Arginine can be converted into nitric oxide. The role of nitric oxide is to dilate the blood vessels and increase the blood flow that can eventually help in the quality erection.

Oyster and meat possess enough quantity of zinc which is sufficient to balance the testosterone levels as per recommended requirements.

Calcium and Vitamin-D support your bone health and keep your energy up. 

2. Maintain a healthy body weight

Healthy body weight is always an important factor to improve overall wellness. Obesity can increase the chances of erectile dysfunction in men. Control your body weight as per standard body mass index (BMI) values will help you to last for a longer duration in bed.

3. Say no to Smoking

Besides all the hazards associated with smoking, it can reduce sperm count and viability. It has also been declared that smoking leads to poor blood circulation and increases the risk of erectile dysfunction. So, quit smoking right now and last longer in bed.

4. Get more exercise

To last longer in bed, you need effort and energy. Regular exercise will help you to enhance your stamina. Being physically active can reduce the cardiac problem, stress, anxiety, diabetes and improve the blood flow to the penis. This improved blood circulation can ultimately help in the erection. 

5. Manage stress and anxiety

Sexual anxiety and stress could be a huge distraction to get and maintain an erection. Excitement and engagement both are very important to last long in bed. Strategies to manage stress and anxiety include:

Enough sleep

Spend more time on hobbies



6. Tips and tricks

These tricks may help you to last longer in bed. Such as:



Masturbate beforehand

Explore more than just genitals

Enjoy every moment of pleasure

Use of condom can also improve the session timings

Pay full attention to your partner

Let me share some benefits associated with improved sexual health

Strengthening your muscles

Decrease the risk of heart disease, stroke, and hypertension

Improve libido

Control blood pressure

Burn calories

Final thoughts

Satisfy your partner and enjoy your life to the fullest without having any shame and embarrassment!!


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