Dante Carrillo
Lasting longer in bed is a common topic of concern, especially for people with penises, as it can cause distress and affect relationships. Premature ejaculation (PE) is defined as ejaculating within 1 minute of penetration, and it is estimated that it affects around 30% of men. PE can be caused by various factors, including psychological factors such as sexual abuse, strict beliefs about sex, and early sexual behaviours. While there is no permanent cure for PE, it can be effectively treated with medication, exercises, and therapies. Certain dietary changes may also help delay ejaculation and improve sexual performance. A balanced diet that includes fruits, vegetables, whole grains, lean protein, and healthy fats can improve vascular health and blood flow, reducing the risk of erectile dysfunction. Additionally, specific foods like fenugreek, berries, nuts, fatty fish, avocado, and pomegranates may help manage the causes and symptoms of PE, such as diabetes, depression, low testosterone, and hypertension. However, it is always advisable to consult a doctor before making significant dietary changes or taking any supplements.
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What You'll Learn
Maintain a moderate weight
Maintaining a moderate weight is important for improving your performance in bed. Obesity, high blood pressure, and diabetes are major causes of erectile dysfunction, so addressing these underlying problems may be beneficial.
A healthy weight ensures your body is in good physical condition, which is essential for sexual endurance. To maintain a moderate weight, it is crucial to adopt healthy lifestyle habits, such as a balanced diet and regular exercise.
A balanced diet should consist of vegetables, fruits, whole grains, and lean protein. Specifically, foods like berries, nuts, fatty fish (such as salmon, tuna, and sardines), and pomegranate are recommended for improving sexual performance. These foods are rich in omega-3 fats, vitamins, and antioxidants, which can help manage symptoms of premature ejaculation, such as high blood pressure and depression.
In addition to a healthy diet, regular exercise is key to maintaining a moderate weight. Pelvic floor exercises, also known as Kegel exercises, are particularly beneficial for improving sexual endurance. These exercises target the muscles that support bladder control and enable ejaculation. By strengthening these muscles, you can gain better control over ejaculation and improve erectile function.
It is important to note that maintaining a moderate weight is just one aspect of improving sexual endurance. Other factors, such as stress management, reducing alcohol intake, stopping smoking, and addressing mental health concerns, also play a significant role in enhancing sexual performance.
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Consume fatty fish
Consuming fatty fish can have a positive impact on your sexual endurance. Fatty fish is a rich source of vitamin D and omega-3 fatty acids, which are essential for maintaining physical and mental health.
Vitamin D plays a crucial role in emotional and self-regulation. Research has shown that adequate vitamin D levels can lead to an increase in positive emotions and a decrease in negative ones, such as depression and anxiety. This is significant because mental health conditions like depression and anxiety can negatively impact sexual performance. Therefore, by consuming fatty fish and boosting your vitamin D intake, you may be able to enhance your mood and, consequently, your sexual endurance.
Additionally, fatty fish is a source of omega-3 fatty acids, which have been linked to improved sleep quality. Omega-3 fatty acids stimulate melatonin, a key hormone that regulates sleep. Getting a good night's sleep is essential for overall health and can contribute to improved sexual performance. When your body is well-rested, you may find that you have increased energy and stamina during sexual activity, allowing you to last longer in bed.
Furthermore, omega-3 fatty acids are known for their anti-inflammatory properties. Reducing inflammation in the body can promote better cardiovascular health and improve blood flow, which may have positive effects on sexual performance and endurance.
While consuming fatty fish can be beneficial, it is important to maintain a balanced diet overall. Include a variety of vegetables, fruits, whole grains, and lean proteins in your diet. Additionally, consult with your doctor or a dietician to ensure that any dietary changes are safe and suitable for your individual needs.
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Try pelvic floor exercises
Pelvic floor exercises, also known as Kegel exercises, can be highly effective in helping you last longer in bed. These exercises strengthen the pelvic floor muscles, which play a crucial role in supporting your bladder, bowel, and sexual function.
To locate your pelvic floor muscles, try stopping your urination mid-stream. Squeeze your glutes and pelvic muscles as if you're stopping your urine flow. You can also do this while urinating, as it gives you a sense of the muscle group you need to focus on during Kegel exercises.
Once you've identified these muscles, you can start with the exercises. Here's a simple routine:
- Contract your pelvic floor muscles and hold for five seconds.
- Relax for five seconds, ensuring you breathe normally.
- Repeat the contraction and then relax for another five seconds.
- Aim for slow and controlled contractions, and try to do this exercise up to 10 times.
- If you feel any discomfort, take a break and rest.
- Gradually, try to increase the duration of each contraction.
You can do Kegel exercises anytime, anywhere. You can do them while lying down, sitting at your desk, or even during your daily commute.
For optimal results, it's recommended to do both slow and fast Kegels. The slow contractions help train your muscle fibres for endurance, while the fast contractions improve their responsiveness.
Here's a routine for fast Kegels:
- Contract your pelvic floor muscles and hold for one second.
- Relax for one second, maintaining normal breathing.
- Repeat this cycle 10 times as quickly as you can.
- Aim to do three sets of these fast contractions daily.
By strengthening your pelvic floor muscles, you can gain better control over ejaculation and improve your erectile function. Additionally, these exercises can help reduce symptoms associated with a weak pelvic floor, such as leaking urine when coughing, sneezing, or laughing.
Remember, it's important to isolate the correct muscle groups. Avoid clenching your buttocks or stomach muscles during the exercises. Focus on squeezing and lifting with your pelvic floor muscles rather than tightly clenching.
If you feel you have a tight or overactive pelvic floor, consult a pelvic floor physiotherapist for guidance on relaxation exercises. They can help you improve your muscle awareness and provide effective techniques to address any issues.
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Take medication
While there are many non-medical options to last longer in bed, such as lifestyle changes, therapy, and exercises, medication is also an option.
Talk to a Doctor
Before taking any medication, it is important to consult a doctor. They will be able to advise on the best course of treatment, which may or may not include medication. A doctor can also advise on any potential side effects or interactions with other medications.
Premature Ejaculation Pills
There are a variety of pills available that can help with premature ejaculation (PE). These include:
- SSRIs: Selective Serotonin Reuptake Inhibitors, such as sertraline (Zoloft), are a common treatment for PE. They are typically prescribed off-label, as they are not FDA-approved for this purpose.
- PDE5 inhibitors: These include sildenafil (Viagra), tadalafil, and vardenafil (Levitra). Like SSRIs, these are often prescribed off-label for PE, as they are intended to treat erectile dysfunction.
- Antidepressants: Tricyclic antidepressants (TCAs) like clomipramine can be prescribed to treat PE.
- Local anesthetics: Creams and wipes containing lidocaine or benzocaine can be applied to the penis to desensitize nerve endings and delay ejaculation.
Other Medications
In addition to pills, there are other medical treatments available:
- Priligy: This prescription tablet increases serotonin levels in the blood, delaying ejaculation.
- EMLA: This cream is applied to the penis to desensitize nerve endings. While it is not licensed as a PE treatment, it is commonly prescribed and has been successful for many men.
Biofeedback
Biofeedback is a process that involves measuring electrical signals in the brain during masturbation or other forms of stimulation. A physical therapist or doctor specializing in this technique can use these measurements to guide you in performing visualizations and exercises to help you last longer during sex.
It is important to note that not all medications work for everyone, and it may take some time to find the right treatment plan.
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Seek therapy
Seeking therapy is a viable option to last longer in bed. Therapy can help address any psychological factors contributing to premature ejaculation. For instance, psychotherapy can help identify and address any underlying psychological causes of premature ejaculation, such as anxiety.
Therapy can also help improve communication with your partner, work through performance anxiety, and build self-esteem. Sex therapy, in particular, can help you understand the issues contributing to how long you can last in bed. Sex therapy can also help you and your partner communicate better, ease fears about the effects of early ejaculation, and recommend shared activities to make sex more enjoyable.
Pelvic floor physical therapy is another option that may offer significant relief. A physical therapist will diagnose any problems with the pelvic floor muscles and recommend at-home exercises to strengthen these muscles. Over time, this may prolong sex and improve bladder control.
Biofeedback therapy is another process to retrain your brain to delay ejaculation. During biofeedback therapy, a healthcare professional uses a probe to measure electrical signals in the brain during masturbation or other forms of stimulation. The patient is then instructed to do exercises, visualization, or other techniques to delay ejaculation during stimulation.
Therapy is a viable option to address premature ejaculation and improve your sexual performance and your partner's pleasure.
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Frequently asked questions
Some foods that may help you last longer in bed include berries, nuts, fatty fish like salmon, tuna, and sardines, avocado, strawberries, watermelon, pomegranates, chocolate, spinach, and fatty beef.
Drinks with caffeine may help men perform better in the bedroom and lower the chances of erectile dysfunction. Pomegranate juice can also boost your mood, improve your blood flow, and raise your testosterone levels.
Supplements that may help you last longer in bed include fenugreek, an herb that can increase free testosterone, and Testofen, found in many over-the-counter supplements. However, it is important to note that most supplements claiming to help with this issue are not approved by the FDA and may cause serious side effects. Always consult your doctor before taking any supplements.
Yes, there are medications available to help with premature ejaculation. Dapoxetine and Paroxetine are examples of drugs that can help manage PE. Tablets such as Priligy work by increasing serotonin levels in the blood, which can lead to an increase in the time it takes to ejaculate. Erectile dysfunction creams, such as Vitaros, can also help by relaxing the blood vessels and allowing more blood to flow into the penis.
Pelvic floor exercises can help strengthen the muscles that support the bladder and enable ejaculation, giving you better control. Biofeedback is another technique that involves measuring electrical signals in the brain during masturbation or other forms of stimulation to guide you in performing visualizations and exercises to last longer.
