How to Increase Your Sexual Stamina Naturally?

Updated on & Medically Reviewed by Dr Lalitha

A healthy, active sex life is very important for your overall health and well-being. To ensure you and your partner have satisfying sex each time, you must be healthy and innovative to find new ways to bring in the spice to your bed. If you are looking for ways to boost your performance in bed, you are not alone! But, did you know there are many activities that you may be doing during your day that work towards improving your sexual performance? From eating right to working out and sleeping well, everything helps you in improving your sexual stamina.

8 Best Natural Ways to Increase Sexual Stamina in Men

Many performance-boosting supplements and pills are readily available in the market to help men improve their performance in bed. There are many natural ways by which you can increase your sexual performance. Let’s check them out!

1) Have An Active Lifestyle

For good sexual performance and to last long in bed, you must have good stamina and cardiovascular health. Sex is an aerobic activity and can get your heart rate up. To be able to enjoy sex with your partner without getting tired, you must get an adequate amount of aerobic exercise every day.

Getting around 30 minutes of high-intensity physical activity is recommended for your cardiovascular fitness and sex life. Some activities that may be helpful are swimming, running, jogging, cycling, or brisk walking.

2) Eat A Lot of Fruits and Vegetables

To ensure good performance in bed, you must eat a diet that keeps your heart and cardiovascular system healthy. Eating fiber-rich fruits and veggies reduces blood sugar and blood cholesterol levels, both of which are great for your heart. Consuming onions, garlic, bananas, chilies, and peppers have been found to improve sexual performance in men.

3) Beat Your Stress Levels

Stress can adversely affect your sexual performance. In fact, many men with chronic stress suffer from erectile dysfunction and other such conditions. This is because stress releases the hormone cortisol which reduces libido and stamina during sex. A good way to beat stress during the day is to take some time off or practice yoga, meditation, or breathing exercises to relax your mind and body.

4) Eat Meat

Apart from fruits and vegetables, meats that are rich in healthy fatty acids (omega-3 and omega 6) can help boost your sexual performance. Some meats and seafood that are particularly helpful in boosting your sexual performance are oysters, salmon, and eggs.

5) Soak in Some Sun

Vitamin D is prepared by your body on exposure to sunlight. A deficiency in vitamin D affects sexual performance and hormonal levels in men. If you feel your performance in bed is not up to the mark, get yourself a vitamin D test. There are plenty of vitamin D supplements available in the market today that can help you restore your vitamin D levels.

6) Spend Time in Foreplay

Sex is a two-way street and it’s not always only about you! Pay attention to your partner and spend some time in foreplay. Taking it slow helps you last longer in bed. An adequate amount of foreplay also makes sex more satisfying for both you and your partner!

7) Ditch the Bad Habits

While it may seem okay to drink or smoke once in a while, these habits can affect your sexual performance. Excess alcohol and smoking affect your circulation and your heart and subsequently your sexual stamina.

If you wish to increase your sexual performance, it may be a good idea to ditch all your bad habits and work towards staying healthy.

8) Masturbate to Improve Longevity

If you are struggling to last longer in bed, masturbate to get some practice. Masturbating will help you understand your nuances and will help you stay on longer without ejaculating. Doing so will also help improve your sexual performance.

If you are not too confident about your sexual performance or wish to improve it, try these natural ways to satisfy your partner and enjoy healthy sex life. If you have any condition like erectile dysfunction, Peyronie’s Disease, or others that may be affecting your sexual performance, you must seek medical care immediately.

Many sexual performance-boosting supplements are available today that contain nutrients that improve your hormonal levels, libido, and stamina during sex.

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