Master the Art of Endurance: Natural Ways to Prevent Early Discharge During Sex

Premature ejaculation refers to ejaculating too soon before or shortly after sexual penetration. It is the most common sexual dysfunction affecting up to 30% of men. If left untreated, it can negatively impact self-esteem, confidence, and relationships. Thankfully, there are many natural solutions for men looking to gain more control and improve sexual stamina.

Understanding premature ejaculation

Premature ejaculation is defined as an inability to control or delay ejaculation long enough to satisfy both partners. The diagnostic criteria include:

• Ejaculating within one minute of penetration over 50% of sexual encounters

• Inability to control or delay ejaculation 

• Significant distress or relationship issues caused by early discharge

Some common causes include anxiety, performance pressure, hypersensitivity of the penis, sexual technique, hormonal imbalances, and past experiences. However, in many cases, the root cause is unknown.

The impact of premature ejaculation on relationships

Premature ejaculation can strain a relationship in several ways:

• Frustration and unfulfillment for female partners. Early discharge often means penetration and sexual activity ends abruptly, leaving women unsatisfied.    

• Loss of intimacy and closeness. When premature ejaculation occurs frequently, it reduces opportunities for couples to feel emotionally connected through sex.

• Lowered self-esteem. Men with PE often feel embarrassed, ashamed, and inadequate, which damages self-confidence and impacts other areas of life.

• Withdrawal and stress. Some men withdraw from sex or become stressed about performing properly, further disrupting intimacy.

• Resentment and conflict. Unresolved issues surrounding premature ejaculation can breed anger, arguments, and disconnect in a relationship over time.

Natural Ways for premature ejaculation

Before seeking pharmaceutical interventions, making lifestyle and behavioral changes can help many men overcome premature ejaculation. Here are 9 all-natural approaches:

Dietary changes to prevent early discharge Include:

• • Zinc-rich foods like oysters, beef, nuts, and legumes. Zinc is linked to healthy testosterone levels and reproductive functions.  
• • Protein to support your body’s production of serotonin, a feel-good chemical that helps delay ejaculation. 
• . Avoid overly spicy foods, caffeine, and alcohol before sex, which can heighten stimulation and sensitivity.

Lifestyle modifications for better sexual stamina

Make these adjustments for improved sexual endurance:

• • Exercise regularly to reduce stress, boost confidence, and strengthen pelvic floor muscles involved in ejaculation control.  
• • Quit smoking to promote blood flow, oxygenate penile tissues and enhance sexual response.
• • Reduce stress through meditation, yoga or deep breathing exercises. Stress contributes to PE by heightening arousal and rushing ejaculation.
• • Get enough sleep. Tiredness can worsen premature ejaculation by diminishing self-control and increasing sensitivity.

Exercises and techniques to delay ejaculation

• • The stop-start method involves stimulating yourself near to the point of ejaculation, then pausing until the urge subsides. Repeat multiple times before allowing yourself to climax.
• • Practice the squeeze technique during masturbation or sex. As you approach climax, squeeze the tip of your penis for several seconds to delay ejaculation. 
• • Deep breathing and pelvic floor exercises can help retain seminal fluid, relax your muscles and reduce sensitivity during sex.

Herbal supplements for sexual endurance

Some research suggests these herbal remedies may reduce arousal, relax pelvic muscles, and prolong sexual performance:

• • Maca root seems to increase libido, semen volume and leydig cell function in men.
• • Ashwagandha has been used for centuries in Ayurvedic practices to boost fertility and sexual stamina.
• • Ginkgo biloba improves blood flow to penis tissues for firmer erections and delayed ejaculation.

 However, check with your doctor before taking herbal supplements, especially if you’re on other medications.

Communication and emotional support for overcoming premature ejaculation  

While medical interventions have their place, seeking support from your partner is crucial. Here are some suggestions:

• • Talk openly and honestly. Explain how PE affects you so your partner understands your feelings and concerns.
• • Listen to your partner’s views and needs. Ask what would satisfy them emotionally and physically during intercourse.  
• • Discuss ways you can provide mutual pleasure during sex. Oral sex, fingering and foreplay can keep your partner satisfied even if  you ejaculate quickly.  
• • Reassure your partner it’s not their fault. Explain premature ejaculation is a complex medical issue unrelated to attraction or desire.
• • Avoid pressure and criticism. Your partner criticizing your performance will only heighten anxiety and make the issue worse.  

Seeking professional help for premature ejaculation  

For some men,  lifestyle changes alone aren’t enough. Consider working with a medical professional to:

• • Get an accurate diagnosis. A doctor can assess factors contributing to your PE and rule out other conditions.
•  • Try off-label SSRI medications. Selective serotonin reuptake inhibitors like paroxetine can delay ejaculation in some men.
• • Receive sex therapy. A therapist can provide techniques to overcome psychological barriers, improve arousal control and rebuild intimacy.  
• • Use anesthetic creams. Topical creams containing lidocaine or prilocaine can reduce penile sensitivity temporarily.  
• • Consider surgical options as a last resort. Procedures to damage nerve fibers that carry sensations from your penis are available.

Conclusion on This article

There’s hope for men struggling with premature ejaculation. By making positive lifestyle changes, practicing sexual techniques and seeking appropriate treatment, most men can regain control and dramatically improve their sex lives. But remember: learning to live with your partner, strengthen communication and rekindle intimacy is just as important as increasing your stamina. With patience and persistence, you can overcome premature ejaculation and reignite the closeness and passion in your relationship.

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