Experiencing Premature Ejaculation may feel awkward, but it’s quite common.
Research shows up to 30% of men have symptoms of Premature Ejaculation at some point in their lives.
For better sex with your partner, it’s crucial to learn how to delay ejaculation.
Treatment of PE is available in the form of medication.
However, apart from medications, some techniques, lifestyle changes, and foods might help you last longer in bed.
Continue reading to understand how to last longer in bed naturally with the help of these techniques.
How to last longer in bed naturally
To last longer in bed, you can incorporate some techniques.
These techniques include pelvic floor exercises, eating a healthier diet, stop-start and squeeze techniques, communicating with your partner, etc.
Each one serves a specific purpose. And it’s about discovering which one works best for your individual needs.
Finding the most suitable approach to lasting longer in bed may need time and patience.
Open communication with your partner is crucial. Their patience and understanding will help you find what works best for both of you.
Practice Pelvic Floor Exercises
Source: Wavebreakmedia_from_Getty_ImagesPE exercises are known to effectively manage PE symptoms.
Exercises like pelvic floor exercises or kegel exercises effectively address Premature Ejaculation.
It manages ejaculatory reflexes and increases the time it takes for men to climax.
In order to engage in pelvic floor exercises, first, you need to identify the pelvic floor muscle.
You can identify these muscles by stopping the flow of urination midstream.
To perform Kegel exercises, contract and then release these muscles for a few seconds.
Over time, gradually increase the duration and quantity of repetitions.
A study conducted in 2014 involved 40 men with lifelong Premature Ejaculation. They participated in 12 weeks of pelvic floor muscle rehabilitation.
The results were promising. Over 80% of the patients achieved control over their ejaculatory reflexes.
They experienced an increase in the Intravaginal Ejaculatory Latency Time (IELT).
To maximize the benefits, try performing the exercises in different positions. Positions such as standing, walking, or sitting down.
Pelvic floor exercises provide a natural and active way to enhance sexual stamina. It helps regain control over intimate experiences.
Individuals can take proactive steps toward overcoming PE by engaging in these exercises.
Do you want to know how kegel exercise helps with PE?
To learn how kegel exercise helps delay ejaculation, read Kegel Exercises for Premature Ejaculation: Do They Help in Treating PE.
Try the Stop-Start Technique to Slow Down Ejaculation
The stop-start technique is a therapeutic approach aimed at slowing down ejaculation. It also increases the duration of sexual activity.
This technique involves a simple process. When you feel the urge to ejaculate, stop stimulation until the sensation subsides.
By repeating this cycle during intercourse, you can extend your ejaculation time.
The stop-start technique allows for longer-lasting sexual encounters. It helps you to control your ejaculation and become more comfortable with the sensations.
However, it is essential to note that the stop-start method might not be effective for everyone, especially if your Premature Ejaculation is severe.
In this case, you should consult a doctor. They might recommend you consume certain PE medications like Selective Serotonin Reuptake Inhibitors (SSRIs) or antidepressants to manage PE.
Common antidepressants for PE include Sertraline, Dapoxetine, and Paroxetine.
This medicine is specially formulated to treat Premature Ejaculation.
Learn the squeeze technique
Another method to delay orgasm is called the squeeze technique. When you’re aroused, blood flow to the penis increases.
The squeeze technique involves applying pressure below the head of the penis as you feel orgasm approaching.
Then, wait for the urge to subside before resuming sexual activity with your partner.
Effective communication with your partner is essential when using this technique.
If you prefer your partner to perform the squeeze, explain to them the amount of pressure to apply. You should also tell them when to apply the squeeze.
Change to a healthier diet
Source: vvmich_from_Getty_ImagesFoods might also manage PE and help you last longer in bed.
Including certain foods in your diet may aid in the treatment of Premature Ejaculation.
Oysters, fatty fish, and nuts can aid in the control of PE.
Anxiety, Depression, and low levels of Testosterone and Serotonin can induce PE. Premature Ejaculation can also be caused by medical conditions such as Hypertension and Diabetes.
Salmon and other fatty fish are an exceptional source of omega-3 fatty acids. It can aid in the management of Hypertension and Depression.
Salmon is also capable of enhancing Serotonin levels. By regulating Serotonin levels, PE may be treated.
Oysters contain the highest amount of zinc than any food. Zinc may aid in the treatment of PE by boosting Testosterone levels.
Additionally, oysters are a rich source of Vitamin B12. According to a study, individuals with PE have insufficient levels of Vitamin B12.
Almonds are a source of nutrients, including Vitamin E and healthful fats.
As per a study, almonds can help reduce oxidative stress and inflammation, which can lead to Anxiety.
Managing the cause may aid in the treatment of early ejaculation. Therefore, it is essential to identify the cause of PE in order to get an effective treatment.
Besides these foods, honey and ginger might also manage PE. To learn more, read Tips on How to Use Ginger and Honey to Cure Premature Ejaculation.
Communicate with your partner
Communication operates as a two-way street along which both partners travel. Just as it is crucial to inquire about one’s partner’s needs and desires, it is important to express your own.
Consider the scenario where lasting longer during intimacy becomes a concern.
Your partner might not focus on the duration. She might find clitoral stimulation more pleasurable than penetration.
They may even derive satisfaction from non-sexual activities.
By discussing your situation, you offer your partner insight into your desires. It will help you find a solution that suits the two of you.
Therapy
Source: HelgyIf you still struggle to stay longer in bed, seek help from a sex therapist.
Couples therapy is also an option if your sexual issues affect your emotional connection.
There is scientific evidence supporting the effectiveness of psychological interventions.
A 2011 scientific review highlighted several studies suggesting potential benefits. But the evidence is currently considered “weak and inconsistent.”
Therapy can provide you with a platform to address your sexual concerns.
Masturbate before you have sex
Everyone desires a quick solution to overcome challenges.
One method to achieve this involves engaging in a solo sexual encounter.
Following an orgasm, your body enters a phase called the refractory period.
During this recovery period, it can become more challenging to achieve an erection. And your interest in sexual activity may also decrease.
The duration of the refractory period depends on the individual.
For some men, it may be less than one hour, while for others, it can extend up to 24 hours. You need to determine yours.
Once you know it, masturbating before sex can increase your time to ejaculate.
Even if you choose not to keep a precise hourly record, you can still experience benefits by masturbating earlier in the day or shortly before sex.
Although masturbation may help delay ejaculation, many people consider frequent masturbation the real culprit behind PE.
To find the real truth, read Debunking the Myth: Does Masturbating Cause Premature Ejaculation?
Conclusion
To answer your question how to last longer in bed naturally; there are several effective ways to extend your ejaculation time and last longer in bed.
Individuals have various natural treatment options, such as practicing kegel exercises, eating healthy food, and seeking therapy.
By incorporating these strategies, individuals can enhance their sexual endurance and satisfaction.
With a proactive approach, learning to last longer in bed becomes an achievable goal. It will give you a fulfilling and satisfying sexual experience.
However, if you have severe PE, then it is advisable to consult a healthcare professional.
They will evaluate your health and might recommend you consume medicines like Dapoxetine to treat the ejaculation problem, PE.
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Frequently Asked Questions
Are there specific exercises that can help me last longer in bed?
Yes, pelvic floor muscle exercises, also known as Kegel exercises, can be beneficial for men with premature ejaculation. These exercises help strengthen the pelvic floor muscles responsible for controlling ejaculation. By practicing and strengthening these muscles, men can potentially improve their ability to delay ejaculation and last longer in bed.
Can changing my diet or incorporating certain foods help me last longer in bed?
While certain foods like oysters, fatty fish, nuts, and vegetables contain nutrients that support sexual health, there is limited scientific evidence directly linking them to lasting longer in bed. However, maintaining a nutritious diet overall can contribute to overall sexual well-being.
Which drink can help me last longer in bed?
Some drinks, like watermelon juice and pineapple juice, may help you stay in bed longer by managing the causes that can make you ejaculate too soon.
Some of these causes are Depression, stress, high blood pressure, and low Serotonin and Testosterone levels.
If you drink the following drinks, you might help with these causes; hence, making you last longer in bed.
What makes a man weak in bed?
Physical causes are low Testosterone, certain prescription drugs, nerve damage, smoking, alcoholism, and drug abuse.
Psychological causes include performance anxiety, relationship problems, Depression, past trauma, and work-related stress. Seek professional help to address these issues.
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