Age, health issues, and anxiety about premature ejaculation can lead many to the question of how to last longer in bed for men naturally. It’s a common query, as popular culture tells us that lasting longer is always better. Fortunately, there are many natural, non-medication ways you can increase your endurance and go longer, harder, and more often.
First, take a look at your lifestyle.
An important factor in how to keep an erection involves your lifestyle choices. Sources indicate there are many risk factors in the decisions you make every day that can make it more difficult to get or keep an erection. These include:
- Poor diet
- Sedentary lifestyle
- Excessive drinking
- Relationship issues
- Psychological issues
To counter these risk factors, taking the following steps can help:
- Eat healthy. Follow a heart-healthy diet that can improve blood flow throughout the body, including to the penis. Reduce fats and sugars and try to eat less red meat and more fruits and vegetables.
- Work out. Aim to exercise 30 minutes a day, five times a week. This can reduce stress and increase energy levels, while improving circulation.
- Quit smoking. Smoking can significantly increase your risk of erectile dysfunction. If you smoke, take active steps to stop and see your doctor about smoking cessation strategies.
- Evaluate your medications. Also talk to your doctor about any drugs you’re currently on. Certain medications like anti-depression or blood pressure drugs can cause ED. Ask about any side effects and experiment with different doses or classes of medications if necessary or appropriate.
- Keep having sex. If you are having difficulties achieving an erection, it can be tempting to want to avoid opportunities for intercourse. However, ED can be reduced by staying sexually active. Arousal and frequent erections – even if they are “soft” or quick – can stimulate blood flow to the penis and improve sexual health.
Supplements are another natural way to enhance your erections. Sources indicate that the amino acid l-arginine can improve erectile dysfunction by stimulating blood vessels to open wider for improved blood flow. It can be taken as a supplement, and can be found in red meat, poultry, fish and dairy products. The supplement DHEA has been shown to help ED, and the herb ginseng is known to improve sexual function. Both can be taken in pill form.
Additional secrets to how to last longer in bed for men naturally involve taking action before and after you’re in the bedroom.
For example, experts advise that masturbating an hour or two before intercourse can help. One effective strategy is to forego intercourse for a while and focus on other types of “sexual play.” This takes away some of the pleasure and urgency and keeps your erection intact longer. The following additional behavioral changes can help as well.
Try the squeeze. When you are having sex, try the “squeeze” technique. Sources say when you feel your orgasm approaching, stop the movement and use your thumb and forefinger to squeeze right below the head of your penis, focusing the pressure on the urethra. This pushes the blood out of the penis and decreases sexual tension, which holds off ejaculation. Practicing this technique, alone or with your partner, can give you more control and “train” your body to delay.
Do your Kegels. These powerful pelvic floor-strengthening exercises aren’t just for women. Performed regularly by men, they can also help treat premature ejaculation. One study analyzed the ejaculation times of 40 men who tried pelvic floor exercises over the course of 12 weeks. Results show that 33 of the men improved their ejaculation time by nearly four times – going from an average 31.7 seconds to 146.2 seconds.
To do a Kegel exercises, tense the muscles that you would use to cut off your urine stream mid-flow or to stop you from passing gas. Tighten the muscles, and hold the contractions for three seconds. Then relax and do it again. Try doing three sets of 10 repetitions of Kegels every day.
Embrace your belly. Physical fitness is imperative for overall health, including sexual health. Working out regularly and maintaining a healthy weight is a key factor in preventing erectile dysfunction. That said, one study found that overweight men with “obvious” bellies lasted an average of 7.3 minutes longer compared to thinner men. The study showed that more belly fat is an indicator of the female sex hormone estradiol, which helps inhibit orgasm.
Change it up. Another secret to how to last longer in bed for men naturally is to make regular changes in tempo and position. Go fast, then slow it down. Try missionary, then flip over to another favorite. Mixing up the scene can alter your body’s reactions and your mind’s thoughts and stop you from orgasming too soon.
Try a penis pump. Finally, another secret is to introduce a tool that can help you maintain an erection. A vacuum therapy device or penis pump is an effective, natural way to stimulate the arousal process and sustain rigid, firm erections suitable for sex. It can be obtained without a prescription, it can be used if you’re taking medications or using other treatments for ED, and it presents no medical side effects.
The penis pump involves the use of an elastic penis ring or “cock ring” that can be used on its own to retain blood in the penis during sex. Try both, the pump and the ring, or just try the ring on its own and see where the evening takes you! (Learn more here about how does a penis pump work and what does a cock ring do.)
A stronger, longer-lasting erection is something all men desire at any age. The good thing is that there are many natural solutions to how to last longer in bed that don't require having to pop a pill or visit your doctor. Explore our blogs to learn more, and download our new free guide, All-Natural Ways to Achieve and Keep the Best Erections of Your Life.