7 Natural Ways To Make Men Longer In Bed

Husband and wife illustration (Photo: Freepik/Freepik)

JAKARTA - Many men want to increase their resistance during sex in order to provide maximum satisfaction to their partners. Unfortunately, problems such as premature ejaculation, lack of stamina, or stress can be an obstacle.

If you experience this, don't worry. There are several natural ways that can help you last longer in bed. Here are seven 7 that can be tried so that men last a long time in bed, as reported by the Healthline page.

1. Regular Exercise

One of the best ways to improve health is to exercise cardiovascular. Sex does increase heart rate, but regular exercise can maintain heart health and improve sexual performance.

Try doing moderate to high intensity exercise for 75150 minutes per week. Activities such as swimming and running are very good for increasing libido. In addition, avoid sitting for too long.

The recommended types of exercise, namely cardiovascular exercise (run, swimming, cycling) for heart health, strength training (weightlifting, push-ups) to increase endurance, and kegel exercises to strengthen the pelvic floor muscles that help control ejaculation.

2. Consumption of Supporting Food for Sexual Performance

Some foods can increase blood flow and stamina, such as:

- Complex carbohydrates for stable energy, not simple carbohydrates.

- Fruits, such as apples, priors, and oranges that can lower the risk of high blood pressure.

- Omega-3 fatty acids, which increase blood flow, such as salmon, hering fish, and eggs enriched omega-3.

- Vitamin D, which plays a role in increasing blood circulation and lowering the risk of erectile dysfunction. Sources include tuna, eggs, and fungi.

3. Improve Melatonin Kadar

Melatonin is a hormone that helps sleep and has various other benefits, including playing a role in reducing the risk of erectile dysfunction. The body produces melatonin naturally, but you can also get it from foods like pistachio or through supplements.

4. Natural Medicines

Some natural ingredients that are believed to increase libido and sexual performance. Among them are yohimbine, which is the extract of tree skin that increases blood flow to the penis.

In addition, apat caffeine increases stamina and durability during activities. There is also ginseng, a popular herbal that can increase sexual stamina.

5. Reduce stress

Stress can have a bad impact on overall health, including libido. Stress increases heart rate and blood pressure in an unhealthy way. This can reduce sexual arousal and performance.

In addition, stress can also trigger bad habits such as alcohol consumption or smoking, which can damage sexual performance. An effective way to reduce stress is to exercise in order to release endorphins. Then, don't forget to talk to your partner to strengthen your relationship and reduce tension.

6. Stop unhealthy habits

Habits such as smoking and excessive alcohol consumption can damage sexual performance. Smoking can narrow blood vessels, which increase the risk of impotence. In addition, excessive alcohol can interfere with blood circulation and erectile function. If you want to drink, limit consumption to normal levels. Replace it with healthy habits such as exercise and a good diet can improve sexual health.

7. Masturbation

If you want to last longer during sex, malnourination can help. Masturbation can help increase ejaculation control. However, if done in a hurry, it can actually make you climax faster when with your partner. Try to train your endurance by extending the duration of stimulation, so you can longer during sex.