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How to Increase Sex Stamina?: Here Are Some Ways That Work!

Often, men are looking for ways to improve their sexual performance, which includes finding new ways to make their partner happy or resolving existing problems. Keep scrolling to learn how to increase sex stamina!

8 min read
How to Increase Sex Stamina?: Here Are Some Ways That Work!

Almost every man thinks about how to increase sex stamina at some point in life. After all, just like earning a livelihood, having satisfactory sex life can improve the overall quality of life. Don’t worry, we will discuss this and more in this article. However, before understanding how to increase sex stamina, let’s uncover what sexual stamina means and what is the ideal duration of long-lasting sex.

What is Sexual Stamina?

When we’re talking about sex, stamina is the time it takes to reach orgasm. You may find that many people consider their ability to satisfy their partner in bed as sexual stamina.

Stress, erectile dysfunction, poor eating habits, age, excessive use of medicines, and overall health, are some common factors that can impact anyone’s sexual stamina. So, if sexual problems are bothering you, here’s all you need to know about how to increase sex power and sex stamina naturally

How Long Should Sex Last?

The ideal time to orgasm varies. It depends upon various factors and individual preferences. As per a study, five and a half minutes is an ordinary most people take for ejaculation.

As per another study conducted in 2008, sex therapists in Canada and the United States categorised the duration of sex in four different categories:

  1. “Clinical concern” if you last for  less than 3 minutes
  2. “Adequate” if lasting for 3-7 minutes
  3. “Desirable” if lasting for 7-13 minutes
  4. “Too Long” if lasting for 10-30 minutes

So, if you want to improve your performance to fit the “desirable” category, try the measures mentioned in the following section. These tips aim to boost your sexual stamina and performance in the bed.

How to Increase Sex Stamina?

The below-mentioned methods will help improve sexual performance and answer the most sought-after question – “how to increase sex stamina or power?”

1. Regular Exercise

Studies show that improving cardiovascular health is a key to improving sexual health. Your sexual energy increases if you keep your heart in good shape. So, indulge in cardiovascular exercises like running, swimming, cycling, or dancing regularly to stay longer in bed.

2. Nutritious & Healthy Diet

Try to include food items in your daily diet that are good for the circulatory system. Consume fruits and vegetables, low-fat dairy products, whole grain products, nuts, and legumes in your daily diet. Additionally, avoid overeating sugary, salty, and saturated fats.

3. Manage Stress

Stress is the biggest libido killer. High stress increases the heart rate and blood pressure, reducing your sexual desires and affecting sexual performance. So, ward off your stress by indulging in activities like dancing, yoga, or anything you enjoy.

4. Masturbate

If you want to last longer in bed, practice masturbation. It helps improve your sexual stamina, improves longevity, and eventually results in pleasurable sex. After all, practice makes perfect.

5. Quit Smoking and Drinking

Smoking causes high blood pressure and invites many other problems such as blood clots, heart attack, or stroke. Research proves that even smoking leads to erectile dysfunction. So, it is clear that quitting smoking is good not only for your cardiovascular and pulmonary health but for sexual health as well. You must also limit your alcohol intake, as excessive alcohol consumption may interfere with male hormone production leading to infertility and erectile dysfunction.

6. Give Importance to Mutual Pleasure

Wondering how to increase sex stamina? Why don’t you ask for help from your partner? Speak to your partner, and listen to their feelings and thoughts, and they will help you reduce sexual anxiety and perform better in bed.

7. Enjoy High-Quality Sleep

Lack of sleep leads to innumerable health issues such as depression, obesity, anxiety, and cardiovascular diseases. Research even proves that poor sleep quality is directly proportional to sexual performance issues, including impotence or erectile dysfunction. So, if you sleep for less than seven hours per night, it is time to change your schedule. Ensure you get high-quality and undisturbed sleep for a minimum of seven hours daily.

Also Read: What to Drink to Last Longer in Bed - Expert Recommendations

Foods to Increase Sex Stamina

Certain food items help in increasing sexual appetite, performance, and stamina in bed. So, let’s dive deeper into this:

1. Consuming Protein-rich Diet

Eating a protein-rich diet helps strengthen the pelvic muscles and sexual performance in bed. So, make it a habit to eat fish, eggs, soya beans, skimmed milk, turkey, and other protein-rich foods to increase sex stamina.

2. Increase Intake of Fresh Fruits

Consuming fresh fruits is one of the best ways to replenish essential nutrients like magnesium, zinc, potassium, and arginine in the body. Health experts believe that fruits like watermelon, apples, and bananas are aphrodisiacs, and consuming them helps increase sexual desire in males.

For instance, watermelon contains L-Arginine that increases blood flow to the penis and helps achieve a harder erection. Similarly, banana contains potassium, which boosts sexual performance by lowering blood pressure and ensuring adequate blood flow to your genitals.

3. Nuts

Nuts are considered a superfood as they are powerhouses of essential nutrients, vitamins, and minerals. Nuts like walnuts and almonds improve sexual performance as the former improves the quality of sperms and the latter helps maintain firm erections. So, eat a handful of almonds and walnuts regularly.

4. Garlic

Did you know garlic is a sex-boosting food? It contains allicin, a compound that increases the blood flow to the sexual organs of the body. It is a powerful aphrodisiac that helps in increasing sexual drive when consumed daily.

5. Oysters

Zinc is a mineral essential for maintaining healthy sperm and the production of testosterone hormone in the body. Oysters are a great source of zinc and even boost dopamine hormone that increases libido in both sexes.

You can try – peanuts, pumpkin seeds, avocado, and ginger – besides the above-mentioned foods to increase sex stamina.

Also Read: Does Masturbation Decrease Stamina? What to Eat After Masturbation & Other FAQs

Can I Take Herbal Supplement to Increase my Stamina?

Studies and expert opinions say you should not take herbal supplements to increase stamina.

You may have heard that many manufactured products are available in the marketplace promising to boost sexual power. But all these products are laden with side effects affecting the body.

Then again, there are also herbal supplements that claim they are to be comparatively safer and more reliable. A study in 2017 indicated that Tribulus Terrestris might prove helpful to patients who have erectile dysfunction.

However, it is better safe than sorry as some herbal extracts can affect the body adversely when taken without consultation or other medications. Thus, consult with a healthcare professional before starting any supplement.

Other Tips & Tricks to Increase Sex Stamina

Making dietary changes, exercising regularly, and managing stress are not the only ways to increase your sexual stamina. Some other helpful tips and tricks are:

1. Foreplay is Important

Foreplay includes kissing, touching, oral sex, and other activities that cause arousal. To enjoy the overall sexual activity and improve the sexual experience, indulge in a little foreplay.

2. Remain in the Moment

Don’t be in a hurry to end your sex session. Instead, be in the moment and try to experience and enjoy each move to get sexual pleasure.

3. Lubricants for Pleasurable Sex

Make your lovemaking session more pleasurable, smooth and stimulating by applying lubricants. You can choose any lubricant from water-based, oil-based, petroleum-based to silicone-based as per your preferences.

4. Do not focus only on genitals

Your sexual act will be over soon if you focus solely on the main activity, i.e., intercourse. Explore other body parts of your partner’s body to excite them sexually.

5. Application of Numbing Cream

If you suffer from premature ejaculation, apply the numbing cream to lessen the sensations. This will help you last longer. You can also use condoms which help delay ejaculation.

How to Make a Man More Sexually Active?

It is absolutely fine, if you want to become more sexually active, there is no shame in owning it. Did we disclose that there are natural ways to become more sexually active without taking herbal and male enhancement pills? Let’s take a quick look:

1. Experiment with Start-Stop Technique

A start-stop technique works wonders for men who want to last longer in bed. In this technique, you stop sexual activity as soon as you feel that you are about to ejaculate. Then, take a deep breath and start again slowly. Keep delaying the ejaculation as long as possible. In this way, you will enjoy sexual activity for a longer time.

2. Do Something New

Sexual pleasure nurtures in an environment of excitement and passion. If sex becomes a routine activity, excitement can take backstage, especially when you remain with one partner for a long time. To remain focused and to continue feeling excited, change the positions and locations, not the partner.

3. Communicate Freely

If you are feeling sexual anxiety, the best way to ease it is to speak about it with your partner. Talk to them and address your guilt or concern. Speaking your heart out may improve sexual experience and performance.

4. Practice Mindfulness

Mindfulness is the practice of remaining in the present moment. It is a kind of meditation that can improve attention during sex, help focus on the complete process, and not rush intercourse. It also helps in managing stress. Pick any hobby that acts as a stress-buster for you to practise mindfulness.

How to Make a Man Happy in Bed?

It is not rocket science to make your partner happy in bed. To sexually arouse your partner, follow some new things or tricks and be bold in your sexual encounters. Try any of these methods to excite them sexually:

1. Connect with Them Emotionally

Connect with your partner emotionally and uplift their mood by appreciating them in different ways. But ensure that you give them their space. Lastly, do not allow any issue to spoil your partner’s and your night. If you have had a fight, try to resolve it before sleeping.

2. Connect with him Sexually

Try to excite your partner by touching them sensually and stimulating their sexual body parts. Touching them behind the ears, kissing the back and front of the neck, and gently caressing the back of their head are some ways to turn them on. Surprise your partner by being sexually adventurous and trying new positions.

When to See a Doctor?

Despite trying natural ways, are you still facing problems? Are you still trying to find answers to “How to increase your sexual power?” If your answer is yes, plan a visit to a healthcare professional.

Suppose you experience pain during or after sex. In that case, you cannot keep an erection, or if you are facing problems reaching orgasms even after trying natural measures, it’s time to make an appointment with a healthcare professional.

They will assess your symptoms and overall health condition and suggest the right treatment accordingly.

Summing Up on How to Increase Sex Stamina

Sex stamina is one’s ability to satisfy their partner sexually. And while it may seem so, there is actually no sure-fire recipe for how to increase sex stamina. Some people experience improved sexual performance by switching to a healthy diet, exercising regularly, communicating with their partners openly, and managing stress.

But for some, these remedies go in vain. Try to seek professional assistance if natural ways don’t help you. Even if you plan to take any herbal supplements, speak to your professional first.