A lot of men today are concerned about their sexual stamina. They wonder what they can do to last longer in bed to satisfy not only themselves but their sex partners as well.
There was one study that looked into the sexual performance of more than 1,500 adult men. It found that the participants were able to maintain sexual intercourse without ejaculating at an average time of seven minutes. In the group, there were men who ejaculated after only two minutes or less, and they were diagnosed with premature ejaculation.
In another study, the focus was on the effect of the quality of erections of men on sexual satisfaction. The findings showed that men who were able to achieve erections that were firm and long-lasting had higher satisfaction ratings than those who had delayed erections or only had soft and quick erections.
What is premature ejaculation?
If you cannot control the timing of your ejaculation, and you ejaculate even before your sex partner is ready for it to happen, you have a condition known as premature ejaculation. According to medical professionals, an ejaculation is considered premature if it occurs about a couple of minutes or less after your penis enters your partner. If this occurs frequently, it can cause awkwardness, frustration, and tension in the relationship, which may eventually lead to breakups.
Premature ejaculation can strike men of all ages. However, it is much more common in younger men, particularly those who are in their teens or early 20s, because they tend to be less sexually experienced or more insecure about their skills in the bedroom. Usually, over time, with more practice and knowledge, men can learn to control their ejaculation and can last longer in bed without coming right away.
There are two kind of premature ejaculation. The first one is called primary ejaculation, which is when men are unable to control their ejaculations starting from their first ever sexual encounter. It can be caused by some chemical imbalances in the brain that lowers men’s threshold for sexual stimulation and ejaculation. If not diagnosed and treated right away, this can continue for many years or throughout his lifetime. The second kind of premature ejaculation is called acquired premature ejaculation, which is a condition in which ejaculations start out normal but become problematic after some time due to psychological issues, erectile dysfunction, and other problems.
What is erectile dysfunction?
Another sexual health problem common in men that affects their performance in the bedroom is erectile dysfunction. If you have erectile dysfunction, you manifest the following signs and symptoms:
- Difficulties getting an erection after receiving sexual stimulation
- Difficulties maintaining an erection that is firm and long enough for you and your sex partner’s satisfaction
It can be caused by a variety of factors, such as:
- Heart disease
The penis needs enough blood to get hard and erect. So, if you have poor heart health, your blood circulation and flow to the different parts of the body, including the penis, is disrupted, making erections difficult to achieve and maintain.
- Alcoholism, smoking, drug addiction
Alcohol, cigarettes, and certain drugs contain elements that can impair many of your body’s important functions, including your sexual and reproductive abilities. They can lower your testosterone levels, sperm count, sex drive and energy levels, and penile performance.
- Mental health problems
Anxiety, depression, and other mental health issues can be detrimental to your penis health. They can make getting sexually aroused, lasting longer without coming, and achieving orgasm difficult. If not dealt with right away, they can create relationship problems that can result to a dull sex life or a dead bedroom situation.
What should you do to last longer in bed?
1. Exercise
Exercising or working out on a regular basis is important for good overall health and wellbeing. If you exercise two to three times a week, even for just 20 to 30 minutes, you can build stronger bones and muscles, and boost your endurance, stamina, and flexibility. You can also work your heart to make it more able to pump enough blood for more efficient circulation in the body. With better blood flow, more blood will rush to your penis during sexual stimulation, helping you achieve an erection and keep an erection longer successfully.
Being more physically active also boosts your body’s testosterone levels, which helps in increasing sperm count, boosting mental health and function, and enhancing hormone production in the body for optimal sexual and reproductive health.
2. Eat a healthy diet
There is a long list of foods that contain essential nutrients that are immensely beneficial to the body, particularly to your sexual health. Those that are rich in zinc, vitamin D, amino acids, and omega-3 fatty acids can promote increased sex drive, better erections, and higher testosterone and sperm production, allowing you to enjoy many fun and pleasurable times in the bedroom.
These kinds of foods can also facilitate the growth and development of strong bones and muscles, boost your immune system, strengthen your heart and other vital organs, and improve your brain function, lowering your risk of infections, injuries, diseases, and disorders that can lower your quality of life.
Everyday, for the sake of your health, eat more fruits and vegetables, lean meat, and foods that are rich in essential vitamins and minerals. Stay away from foods that have high sugar, fat, and carb content.
3. Check your medications
There are certain prescribed medications that can negatively impact your sexual health. They may contain substances that can impair your ejaculation, erection, and other penile functions. If you are taking any medication right now and are having trouble lasting long enough in bed, you should go talk to your doctor about it.
Some medications for high blood pressure and other health problems can lessen the amount of blood that flows to the penis, which can lead to difficulty getting hard. Diuretics, water pills, beta blockers and calcium-channel blockers are examples of these. There are also recreational drugs that can cause penis problems, and they include amphetamines, cocaine, opiates, barbiturates, and methadone.
