10 Natural Home Remedies to Last Longer in Bed
Premature ejaculation can be a frustrating and distressing issue for men, but there are several natural home remedies that you can try to help improve your sexual endurance and reduce the likelihood of PE.
1. Pelvic floor exercises (Kegels)
Pelvic floor exercises, also known as kegel exercises, can help to strengthen the muscles of the pelvic floor and improve control over the ejaculatory response. To do pelvic floor exercises, start by finding the muscles of the pelvic floor by stopping the flow of urine midstream.
Once you have identified the muscles, you can do kegel exercises by squeezing and releasing the muscles for a few seconds at a time, gradually increasing the length of time you hold the muscles as you get comfortable with the technique.
2. Herbal remedies
Several herbs have been traditionally used to improve sexual function and reduce PE. Some of the herbs that may be helpful include:
- Ashwagandha: An herb that has been used for centuries in Ayurvedic medicine to improve sexual function and reduce stress.
- Ginseng: A herb that is believed to improve energy, stamina, and sexual function.
- Maca: A herb that is believed to improve libido, fertility, and sexual function.
- Yohimbe: An herb that is believed to improve circulation and sexual function, but may have some side effects such as anxiety, dizziness, and high blood pressure.
It is important to speak with a healthcare provider or a qualified herbalist before taking any herbal remedies, as they may interact with certain medications or have side effects.
3. Masturbation techniques
Masturbation can be a helpful tool for men who are struggling with PE, as it can help to improve control over the ejaculatory response and increase sexual stamina. To use masturbation as a natural home remedy for PE, try the following techniques:
- Edging: Edging involves bringing yourself close to orgasm, then stopping and waiting for the arousal to subside before continuing. This can help to improve control over the ejaculatory response and increase sexual stamina.
- Slow stroking: Slow stroking is a technique that involves slowing down the speed and intensity of your masturbation to increase the duration of sexual activity.
4. Diet and lifestyle changes
Making some simple changes to your diet and lifestyle can also help to improve sexual function and reduce the likelihood of PE. Some of the changes you can make include:
- Eating a healthy diet: A diet that is rich in fruits, vegetables, and whole grains and low in processed foods and added sugars can improve overall health and sexual function.
- Staying hydrated: Drinking plenty of water can help to improve circulation and sexual function.
- Getting regular exercise: Exercise can help to improve circulation, reduce stress, and improve sexual function.
- Managing stress: Stress and anxiety can contribute to PE, so finding ways to manage stress such as through relaxation techniques or therapy can be helpful.
5. Topical creams and sprays
There are several topical creams and sprays that are available over the counter or by prescription that can help to reduce the sensitivity of the penis and improve sexual endurance. Some of these products contain numbing agents such as lidocaine or benzocaine, while others contain herbal ingredients such as ginkgo biloba or L-arginine.
It is important to speak with a healthcare provider before using any topical creams or sprays, as they may have side effects or interact with certain medications.
6. Condoms
Using condoms can help to reduce the sensitivity of the penis and improve sexual endurance. Some condoms are specifically designed for this purpose and contain numbing agents such as benzocaine or lidocaine. It is important to use condoms consistently to protect against sexually transmitted infections and unintended pregnancy.
7. The squeeze technique
The squeeze technique is a behavioral technique that involves interrupting sexual activity before ejaculation and then squeezing the head of the penis until the urge to ejaculate subsides. This technique can be done with a partner or during solo sexual activity. It is important to communicate with your partner about the technique and to be gentle when squeezing the penis to avoid injury.
8. The stop-start method
The stop-start method is similar to the squeeze technique, but involves stopping sexual activity completely before ejaculation and waiting for the arousal to subside before continuing. This method can be done with a partner or during solo sexual activity. It is important to communicate with your partner about the technique and to take breaks as needed to avoid frustration or discomfort.
9. Counseling or therapy
Counseling or therapy can be helpful for men who are struggling with PE due to underlying psychological issues such as anxiety, stress, or relationship problems. A qualified therapist can help you to identify and Address the underlying causes of PE and develop coping strategies to improve sexual function.
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There are several natural home remedies that can help to improve sexual endurance and reduce the likelihood of PE. It is important to speak with a healthcare provider before trying any new treatment, as some remedies may have side effects or interact with certain medications. By combining several of these remedies and making lifestyle changes, you may be able to improve your sexual function and enjoy a more satisfying sex life.
Adam Vance is a coach, researcher, and author of the Stamina Coach. He specializes in helping men last longer in bed using his unique ejaculatory control stamina-building training system.
