How to last longer in bed as a man

There is a nasty stigma attached to been unable to perform optimally in bed. This is especially true for men as we pride ourselves on being able to satisfy our sexual partners. Whenever this problem arrives, we end up feeling less confident not just in the bedroom but also in other aspects of our lives including but not restricted to work, social interactions, and more. When this happens, you shouldn’t give in to it but search for a solution. When the fix the lack of performance issue, you fix the confidence issue.

So the question remains, how do you fix this issue? Well, the answer lies in one or more of the following:

1. Work on your diet:

It is no surprise that what you eat can have an effect on your sexual life. According to various studies, these foods may impact libido. Even if you don’t notice a big boost in desire, these items have plenty of other health benefits as well.

i. Black raspberries- This phytochemical-rich food may enhance both libido and sexual endurance.

ii. Pine nuts- Pine nuts are loaded with arginine. Arginine is converted by the body into nitric oxide, which helps dilate the blood vessels.

iii. Avocados- Packed with heart-healthy fats, vitamin B6 and folic acid, avocados help fuel the body and increase energy. Vitamin B6 is known to help hormone production in men, which is key for a strong sex drive.

iv. Watermelon- Watermelon contains citrulline, which is converted into arginine in the body. These chemicals relax blood vessels — just like the basic effect of Viagra.

v. Extra virgin olive oil- Olive oil boosts circulation to all areas of the body. The oil is packed with health benefits and may help prevent heart disease and colon cancer.

vi. Broccoli- High in Indole-3-carbinol, which helps reduce estrogen levels, broccoli may be a great libido booster in men.

2. Avoid alcohol:

If your goal is to improve performance then you must ensure you exclude alcohol from your plans because it can be extremely detrimental to your sexual health. Truth is, alcohol actually increases your sex drive making want sex but ironically, it reduces your performance.

Alcohol can affect your ability to get and maintain an erection. Drinking too much on the regular can also cause permanent damage and erectile dysfunction.

Alcohol messes with your erection in a few ways, including:

· It decreases blood flow to the penis.

· It increases angiotensin, a hormone linked to erectile dysfunction.

· It depresses your central nervous system.

3. Stay fit:

Exercising regularly will help a whole lot when it comes to your sexual health. There are 3 reasons why exercising and keeping fit helps with your sexual health.

i. The first is that exercising can instantly give you that ‘feel-good’ moment during and after the workout. That is because your body is releasing hormones that can help improve your mood.

ii. The second benefit of exercising is that it helps increase blood flow throughout your body, especially in the sexual organs. Men are told to increase their physical activity if they want better circulation in their nether regions.

iii. The third reason why you need to exercise to help improve libido is the fact that exercising can help alleviate stress. Stress is one of the leading causes of lower libido in both men and women, so doing everything that you can to curb that will certainly help your sex drive.

The best time for sex is just shortly after your workout as the rush of endorphins can help make sex even better. Aside from that, your testosterone levels will be at their peak just a few minutes after your last set, so you want to take full advantage of this. There is just one caveat here and that is overtraining. When you are overtraining, Haver said, you are going to the point of fatigue and exhaustion which can have detrimental effects on your sex drive. A good 60-minute workout program should do the trick. You can incorporate both aerobic and resistance exercises into your workout routine. Have a trainer craft a program that suits your needs.

4. Herbs and medication:

Using prescription drugs like Viagra, Levitra and Cialis can also treat premature ejaculation.

Most men tried premature ejaculation pills as it’s likely that medications are inhibitors that could be useful for people with premature ejaculation. The three most frequently used are:

· Viagra – brand for sildenafil.

· Cialis – brand for tadalafil.

· Levitra – brand term for vardenafil.

An investigation in 2005 identified some exciting outcomes when men with premature ejaculation had taken Viagra. They learned that even though it elevated long-lasting sex time, it was not by very much.

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