How to Increase Sexual Stamina Naturally

Are you wondering how to increase sexual stamina naturally?

Whether you are finding it difficult to stay hard, have a tendency to reach orgasm too quickly or simply want to be able to last longer in the bedroom, this article is for you. In it, we’ll look at the key steps you can take to improve your sexual stamina and enjoyment through natural means.

Although this article is aimed primarily at men’s health, many of the sexual health health and performance tips you’ll find here are applicable to anyone wanting to increase their sexual stamina and overall sexual performance.

Keep in mind that none of the advice you are about to read in this article constitutes professional medical advice. If you are struggling with severe ED or other kinds of sexual dysfunction, we recommend seeing a healthcare provider in addition to reading about how you can increase your sexual stamina through natural means.

With that being said, let’s get started. 

Top reasons to work on your sexual stamina

There are countless great reasons why you might want to achieve better erectile function and stamina. Varied as these reasons may be, they all boil down to one of the following core reasons:

More satisfying sex

It almost goes without saying that great sexual stamina leads to a longer sex session, which in turn can lead to better sexual experiences and more pleasure.

This may be particularly true for you if you are a man in a heterosexual relationship. Because heterosexual sex is more dependent on the man’s physical performance than the woman’s, women can naturally last longer in bed and also tend to take much longer to reach orgasm. 

We are all familiar with the trope of the man who comes too quickly, leaving his wife, girlfriend or sexual partner still wanting and frustrated while he rolls over on his side and falls asleep. Trust us, being that guy is not something to aspire to. Not when you can experience much greater levels of sexual pleasure and unity with your female partner by working on increasing your sexual stamina. 

Being able to maintain your erection for longer also means that you will have more time to simply revel in the sexual experience. When it’s over all too soon, it can feel a bit anticlimactic. 

Increased confidence

When your sex stamina is high, so is your confidence. 

Imagine knowing that you can last as long as your partner and certainly long enough to satisfy her – that’s an instant and constant confidence boost. As a man, being able to satisfy your sexual partner is naturally something that has a positive impact on your self-image and sense of self worth. 

A happier, healthier relationship

Sex and physical intimacy is an important cornerstone of any sexual relationship, and the difference between great or dissatisfying sex can be the difference between a lacklustre and a thriving relationship. 

If you find that your sexual performance and stamina aren’t as great as you or your partner would like them to be, it can cause a lot of stress and put a lot of uncomfortable pressure on you. You may worry that a poor sexual performance could lead to partner dissatisfaction over time – and the worst thing about this is that you’re very likely right. 

Having great and regular sex isn’t a cure-all for relationship problems you may have, but sex is nevertheless a vitally important aspect of how you can express and communicate your appreciation for your partner. Sex is also a great way for the two of you to release any tension that may otherwise build up in your relationship.

Overcoming erectile dysfunction or other kinds of sexual dysfunction

If you are struggling with any kind of sexual stamina or sexual function challenges, whether erectile dysfunction or premature ejaculation, you have even more incentive than most to work on improving your sexual stamina and performance.

In some cases, sexual medicine or psychological counselling can be necessary to overcome severe ED or other deeply rooted sexual stamina challenges, but if your challenges are of a transient nature or they don’t have deep roots, we recommend starting by looking at how you can improve your sexual performance through natural means. Medical treatment can be helpful or even necessary, but it shouldn’t be your first port of call.

Top causes of sexual stamina and sexual performance problems

Before you start doing pelvic floor exercises and swigging watermelon juice, it is a good idea to start by identifying your specific sexual stamina challenges and determining, if possible, what is causing them.

Erectile dysfunction

Erectile dysfunction, or ED, is a surprisingly common and decidedly devastating sexual performance challenge. You’re probably aware of what erectile dysfunction is, but in case you aren’t, it is what it says on the tin: The inability to gain and then maintain an erection.

Experiencing erectile dysfunction is a fear many men have, and for very good reason as it can severely limit your ability to have and enjoy sex. ED is often associated with feelings of anxiety and inadequacy – psychological factors which can really compound the challenges of overcoming ED.

The causes for ED are not always easy to identify as they can be either physical or mental, or a combination of both. If you struggle with this particular sexual dysfunction, start by eliminating any physical health problems that may be causing it, such as undiagnosed heart disease, clogged blood vessels, high blood pressure, high cholesterol, diabetes, obesity, Parkinson’s disease or other physical health obstacles. Talking with your medical professional about ED and what might be causing it can seem daunting, but trust us, if there is a physical explanation for your ED, you should get it diagnosed so you can get the treatment you need.

Premature ejaculation

Premature ejaculation is a very common sexual stamina problem, affecting somewhere between 30 and 40% of all men. According to the UK’s NHS (National Health Service), premature ejaculation is defined as ejaculating within 1 minute of entering your sexual partner.

Some men struggle with lifelong premature ejaculation while many others experience it temporarily until they learn to increase stamina and consistently climb to a slower but much more fulfilling climax.

Like ED, premature ejaculation can be caused by numerous different physical and mental factors, ranging from excessive alcohol intake to sheer inexperience. The good news is that premature ejaculation is often easier to treat and overcome than ED.

Poor physical health

If your physical fitness and health are poor overall, this is one of the most significant risk factors for low sexual stamina. 

Sometimes, a specific physical condition beyond your control may be the cause of your sexual dysfunction or simply poor sexual stamina. Conditions and diseases that can greatly influence sexual performance include Parkinson’s disease, blood pressure problems, heart health problems, Parkinson’s disease and obesity.

Even if your low sexual stamina isn’t caused by an overt disease or condition, simply being overweight or in bad shape can also result in a level of sexual endurance that leaves something to be desired. If your lack muscle tone and physical endurance in general, your bedroom performance is going to be correspondingly poor. 

Psychological factors

Just as there are numerous different and potentially overlapping physical health factors that can affect your sexual stamina, there are plenty of psychological factors too – and because they are invisible and less obvious, they can be a little harder to tease out and identify. Still, with the help of a good therapist, it is absolutely possible.

One of the most common psychological factors having a negative impact on sexual desire and stamina is anxiety and stress. When you are feeling feeling stressed or anxious, your body is in fight-or-flight mode. Not only is this very draining on both the body and the mind, it also has physical consequences such as a limited blood flow to your sexual organs and other extremities. Often, anxiety can be a self-sustaining loop, so you may need the help of a skilled therapist to break out of it.

Another key psychological factor that can influence your sexual performance is self esteem. If you are struggling with a low sense of self-esteem or self-worth, it can be difficult to feel sexually desirable and sexually confident. Again, addressing this with a mental health professional is a great idea.

How to improve your sexual health by improving your mental and physical health

Taking care of your overall health is one of the most effective ways of taking care of your sexual health. Here are the key things you can and should do to take charge of the physical side of sexual health and stamina:

Rule out disease

As touched on earlier, poor sexual stamina can sometimes be a symptom of an underlying disease. If you suspect this could be the case for you, you should see a health professional as soon as possible to rule out any serious conditions in need of treatment. 

Loose weight 

This one is of course only applicable if you are obese or overweight. If you are, then loosing some of it and replacing it with muscle tone is one of the best and most holistic routes you can take to increase sexual stamina.

Carrying excess body fat can have the dual negative effect of making your feel less sexually desirable and confident in your own skin, which in turn can lower your sexual desire and stamina, while also having a direct negative influence on your health and overall physical endurance.

Get plenty of exercise

This point is tied to the one above. If you make sure that you get regular exercise, you’re on track to improve sexual function.

Working out on a regular basis helps you maintain and improve not only your physical appearance and gives you a mental confidence boost, it also helps you improve or maintain your cardiovascular health, which is vital not only for living life in general, but for a good blood flow that helps you last in the bedroom.

Cut your alcohol consumption

If you know that you are consuming more alcohol than is perhaps wise, it’s time to cut the habit.

While enjoying alcohol now and then isn’t going to have any noticeable effect on your sexual desire and stamina, drinking too much too frequently definitely will.

Get enough sleep

If you don’t sleep properly at night, this can have a powerful but negative knock-on effect on your levels of sexual desire and stamina.

Several studies have linked sleep deprivation to drastically decreased sexual desire in both men and women. Because of this, common sleep disorders like sleep apnea and insomnia can often be contributing factors to sexual dysfunction.

Getting enough sleep involves getting yourself to bed at a reasonable time in relation to when you know you have to get up. If you have a busy lifestyle it can be tempting to cut down on sleep, but getting at least 7 hours of quality sleep a night can be vital to every aspect of your life, including your sexual functioning. 

Eat a healthy diet

Eating and drinking a healthy diet is key to great health overall, including great sexual stamina. Being powered by a varied diet consisting of whole grains, plenty of protein, healthy fats, and lots of fruit and veg is definitely going to help you last longer than if you’re running on pizzas and cheesy fries. 

In addition to consuming a healthy core diet, there are also specific plants, fruits and fish that can help you improve your sexual stamina.

AMINO ACIDS

Amino acids are found in many fruits and have a beneficial impact on blood flow.

One of the best sources of amino acids is goji berries and goji berry extracts. The extracts improves erectile function by helping you stay hard for longer in any sexual position. 

Fresh watermelon juice is also high in amino acids.

OMEGA-3 FATTY ACIDS

Did you know that the Omega-3 fatty acids found in flaxseed, walnut or oily fish like tuna help balance and ensure a healthy level of sex hormones? Well, now you do.

Potassium

If you want to improve your sexual endurance, you should load up on potassium. Potassium is found in low-fat yoghurts, bananas, spinach and quinoa. 

Better sexual performance exercises to try

In addition to exercising, eating the healthy and varied diet your body deserves and managing your stress levels, what are some other helpful things you can do to improve your sexual stamina? Here are a few tips:

Pelvic floor exercises

Low sexual stamina can sometimes be caused or at least influences by poor muscle tone indoor pelvic floor. You may not need complete pelvic floor muscle rehabilitation, but even doing a few pelvic floor exercises can improve erectile function.

Doing pelvic floor exercises is simple and easy. Simply tighten your pelvic floor muscles, hold for three seconds, then relax for three seconds.

The beautiful thing about pelvic floor exercises is that you can do them discreetly anywhere as they don’t require any specialised equipment and can be done both while standing and sitting down.

Spend more time on foreplay and oral sex

If the underlying reasons for your low sexual stamina are mostly or purely psychological, it can help to slow things down in the bedroom. Sex is not a marathon, and often building slowly can be much more satisfying and less stressful experience for both you and your partner.

Indulging in long foreplay sessions and oral sex can help you relax and not feel under pressure to perform right then and there. Sex doesn’t always have to go from 0-1oo in a matter of minutes. In fact, sex can be slow and leisurely and be all the better for it.

Try the start-stop technique

The start-stop technique is particularly helpful if you are struggling with premature ejaculation. Like the slow foreplay technique just mentioned, starting and stopping multiple times throughout the sex session can help you maintain your equilibrium.

As the name suggests, the start-stop technique consists in starting, then stopping. Building towards climax, then taking your foot off the gas pedal, all so that you and your sexual partner can relish the sexual experience without feeling like there is any rush towards any specific outcome.

Change positions

Changing sexual positions is one variation over the start-stop technique that you might find helpful. Stopping to change sexual positions could be the key to preventing yourself from. climaxing too soon.

Frequently asked questions