For most men, lasting longer in bed isn't just an aspirational goal to strive towards but also a source of anxiety and even shame.
When it comes to sexual performance, going the distance between the sheets is hailed as a necessary part of reciprocating sexual pleasure.
The truth is that premature ejaculation is the most common cause of sexual dysfunction, with an estimated 31% of Australian males being affected by the condition [1].
While it can cause significant psychological and emotional distress for individuals, it's important to understand that it's not a rare experience, and there are ways to treat premature ejaculation that don't necessarily require a trip to the doctor's office or consultation with a sexual health expert.
When it comes to improving your sexual performance and combatting premature ejaculation, it turns out you might just be able to sip your way to enhanced sexual stamina.
While the scientific evidence to support such claims may be limited (if not lacking), certain beverages can offer a range of sexual health benefits.
From increased circulation and improved blood flow to ingredients that reduce inflammation and benefit sexual function, this helpful guide will unpack the top 9 beverages you need to drink to last longer in bed.
What to drink to last longer in bed
When it comes to deciphering what to drink to last longer in bed, it helps to first understand the impact beverages have on your sexual performance and overall health.
While they aren't going to cure erectile dysfunction (ED), which can often be associated with stress, poor diet, high blood pressure, and mental health concerns, these natural remedies work to promote blood circulation, which helps to support sexual health.
Along with circulation, certain beverages also contain vital ingredients like antioxidants. This can increase blood flow and support sexual health indirectly by aiding sexual arousal and muscle function.
1. Water
It should come as no surprise that the top drink for lasting longer in bed is the humble H20. While there are many causes of erectile dysfunction, one possible explanation for mild or temporary erectile dysfunction is thought to be dehydration.
This is because dehydration can reduce your blood volume and blood pressure. When the body is dehydrated, it redirects blood flow away from less critical functions, like sexual arousal, in order to prioritise more important organs.
This can make it harder to achieve and maintain an erection. Dehydration also has an impact on libido, as you're more likely to experience fatigue and irritability when dehydrated, which can decrease your interest in sexual activity [2].
By drinking an adequate amount of water, you'll not only prevent dehydration but also help improve blood flow and circulation around the body.
This can make it easier to achieve an erection, while being hydrated also serves to increase your energy levels and mood, thus enhancing your libido and sexual stamina.
2. Green tea
Rich in antioxidants, polyphenols, and other micronutrients, green tea could greatly improve your sexual encounters with better erectile function.
In a small study, researchers isolated the most potent antioxidative ingredient in green tea and fed it to rats [3].
After 3 months, the researchers found that it improved various markers of erectile function in the rats, including the relaxation of smooth muscle.
3. Ginseng tea
Another tea that proves beneficial in improving sexual function is ginseng tea.
When researchers conducted a review of 9 studies of men with mild to moderate erectile dysfunction aged 20-70 years old, they found those who consume the ginseng root are more likely to self-report an improved ability to have sex, as well as an improvement in their satisfaction with their own sexual performance [4]
4. Pomegranate juice
Rich in antioxidants and plant polyphenols, pomegranate juice can reduce oxidative stress in the body, increase blood flow to the penis, and improve muscle relaxation which in turn can benefit your sexual vitality.
In a small study of men with mild to moderate erectile dysfunction, pomegranate juice was reported to have improved the erections of those who drank it for 2 months [5].
However, researchers noted that statistical evidence was not obtained from the study, meaning they couldn't attribute the better erections to pomegranate juice alone.
5. Beetroot juice
Rich in nitrates and other vital nutrients and minerals, beetroot juice can help improve erectile function.
Studies have found that beetroot juice can improve blood pressure in both healthy people and those with high blood pressure [6].
With the latter being associated with erectile dysfunction, drinking beetroot juice might be a great way to improve erectile function and sexual health and see you last longer in bed.
6. Ashwagandha tea
If you're looking to improve sexual performance, consider ashwagandha tea which could potentially help strengthen your erections and boost sexual stamina.
The herb is commonly used in Ayurvedic medicine to promote better overall health, stronger muscles, and endurance, all of which can help you last longer in bed.
Some studies have also found that ashwagandha can increase serum testosterone levels and sexual well-being [7].
7. Watermelon juice
Watermelon is a natural source of the amino acid citrulline, which increases nitric oxide production in the body.
It's an important process as nitric oxide is what relaxes blood vessels in and around your penis, which in turn can improve erectile function.
Amino acids are also great at improving blood circulation which is good news for those looking for natural ways to boost their sexual performance, as increased blood supply to your penis will help you achieve a better erection and help you last longer in bed.
8. Aloe vera juice
Known for its healing properties, aloe vera juice also contains anti-inflammatory and antibiotic properties, which are vital for overall health and well-being but also indirectly contribute to greater sexual performance.
This is thanks to the beverage's high phosphoric content. Aloe vera juice is also thought to improve immunity, vigour, sexual functioning, and sensitivity.
Research has also shown that aloe vera extract helps to increase sex hormones, with a 2014 study suggesting that aloe vera injected into mice led to increased testosterone and sperm production [8].
While evidence is somewhat lacking on this claim, it is believed that aloe vera can relax your muscles and increase sexual arousal, therefore boosting your libido, which can have a significant impact on overall sexual performance.
9. Banana shakes
Smoothies are having their moment right now — and for good reason. It's an easy and efficient way to get fruits and vegetables into your diet, even for those in a rush.
If you're looking to boost your sexual health and sexual performance though, be sure to add plenty of bananas to your next smoothie or shake.
Why? Well, bananas are a great source of potassium, magnesium, and vitamin B, which are important nutrients for cardiovascular health, circulatory function, and libido. In addition, the enzyme bromelain in bananas may help reverse impotence.
A study also found that men under 70 who ate more flavonoids have a lower risk of erectile dysfunction [9]. Fruits like bananas, which are a major source of anthocyanins and flavanones, were linked to a 14% reduction in the risk of ED.
In short, adding bananas to your shake or smoothie may help improve the health of your sex life and sexual stamina.
How to treat PE and regain your sexual stamina
While the beverages listed above may potentially be able to improve your sexual function, if you really want to treat lifelong premature ejaculation, your best bet is to consult with a healthcare professional for personalised advice on treatment options.
Consider these management strategies for combatting premature ejaculation and performance anxiety around sexual intercourse include the following.
Healthy lifestyle
Eat a healthy diet
Just as what you drink can affect your sexual performance, so too can your diet. Be sure to eat a healthy diet high in fruits, vegetables, nuts, and whole grains, and limit processed foods as much as possible.
It's also worthwhile avoiding excessive alcohol consumption as this has been shown to negatively impact erectile function and, in many instances, contribute to premature ejaculation.
Maintain regular exercise
It shouldn't be that surprising that studies have shown men who engage in regular physical activity last longer in bed than those who lead a more sedentary lifestyle [10].
But as well as improving your sexual stamina, exercise is also critical when it comes to maintaining a healthy body weight and overall health.
Obesity can contribute to premature ejaculation, so be sure to aim for at least 30 minutes of exercise, 5 times a week, and include strength and aerobic training.
Stress management
Psychological factors like stress and anxiety can create performance anxiety when it comes to sexual activity and reduce your sex drive.
Those who experience premature ejaculation often get even more stressed about the situation, further compounding the issue.
Where possible, look to manage your stress levels with therapy, relaxation techniques, meditation, or breathwork.
Behavioural techniques
Some behavioural techniques have also been shown to help men last longer in bed. These include:
- Edging: Otherwise known as the stop-start method, this involves stopping having sex immediately before you're about to orgasm and waiting for the feeling to subside. Then, you resume sexual activity.
- Pelvic floor exercises: Pelvic floor muscles also need to be strengthened just like any other body part. Kegels are like pelvic floor muscle rehabilitation, helping you to strengthen the muscles that tighten when you urinate and orgasm. To perform Kegel exercises, hold these muscles for a few seconds and then relax.
- Wearing condoms: Wearing condoms during sexual intercourse can also help reduce the sensitivity you experience, allowing you to last longer as you delay ejaculation.
Ultimately, the best treatment plan for premature ejaculation and regaining your sexual stamina is one that's tailored to your health needs.
Whether you're struggling with erectile dysfunction or performance anxiety, or you simply want to increase sexual stamina and achieve a fulfilling sex life, it might be worth considering Pilot's erectile dysfunction or premature ejaculation treatment.
Simply answer a few questions before having a consult with one of our Australian practitioners, who will be able to create a treatment plan based on your individual circumstances.
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