A healthy sex life always increases one’s confidence, reduces stress, and helps one to sleep better at night. But problems with stamina or other sexual performance like how to last longer in bed can be frustrating. It is essential to treat these issues carefully to maintain a healthy sex life for both partners.

Some Allopathic and Ayurvedic prescription drugs can help to improve erection quality and sexual performance. These medications increase blood flow and strengthen the penis. The average time for men during intercourse is 5-9 minutes, while the whole act from foreplay to the end of actual intercourse may last around 30-40 minutes. If one’s timing is below 3 minutes, then that person might need help. There are various natural solutions and home remedies to stay longer in bed that will help you to improve your overall health.

Here we discuss some lifestyle modifications to boost sexual life without medications:

How to Last Longer In Bed Naturally

• Eat right

A healthy diet helps a lot in improving the sexual health of an individual. Eating fruits, vegetables, whole grains, fish, red and processed meat, and refined grains would be beneficial. Also, it is recommended to get enough vitamin D, which is found in milk, yogurt, eggs, cheese, and tuna fish. 

Here are some more eating habits you should adopt in your daily life:

• Eating a banana just before sex could help to improve performance as it contains potassium. It is also rich in glucose.
• Having Amla (Gooseberry juice) could help you to last longer in bed. It also improves sperm quality as it is rich in iron and zinc.
• Eat a bowl of strawberries before intercourse as it is high in zinc and glucose, which can help you last longer.
• Check your vascular health

Various signs put you on the road to poor vascular health, this includes soaring blood pressure, blood sugar, LDL (bad) cholesterol, triglycerides, low HDL (good) cholesterol, and a widening waist. You should check with a doctor to determine whether your vascular system, i.e. heart, brain, and penis is in good condition or needs a tune-up through lifestyle changes and medications, if necessary.

• Cut down on smoking and alcohol

Regular smoking and drinking hardens your arteries as well as reduces blood flow to the penis. Smoking and alcohol affect every system/organ of the body, including sexual functioning. Men need to think that a good erection directly affects the healthy heart and blood vessels. Smokers and drinkers are twice as likely to get erectile dysfunction as non-smokers.

• Try Kegels or pelvic floor exercises

These exercises are mainly used for gaining better bladder control but also help in maintaining erections for longer. While urinating, try to stop the flow, squeeze and hold for some seconds, and release; repeat this 4-5 times. Try to hold for 10 seconds per squeeze that will last long.

• Try Yoga and Pranayama

Certain yoga asanas like the Bhujangasana (cobra pose), Paschimottanasana, Kumbhakasana, Uttanpadasana, Naukasana, Dhanurasana, and Pranayamas such as Kapalbhati, Sheetli, and Bhastrika can increase blood flow as well as strength to the genital areas.  

• Get enough sleep

According to research conducted by researchers from the University of Chicago, men who got less than five hours of sleep at night had lower testosterone levels. You must get 7-8 hours of sleep to boost your sexual performance in bed and extend your sexual pleasure time.

• Manage chronic health problems

Erectile dysfunction can be an early warning sign of some severe health issues. You need to take care of the body by eating a balanced diet, maintaining physical strength, and managing stress. Treating chronic health issues, such as diabetes, piles, hypertension, and heart disease is considered equally important. You should take natural medications and try lifestyle changes that can improve overall health, hence improving sexual life.

• Consider counseling

Less sexual performance is often a part of psychological factors. Individual counseling can help a man to address the role and factors in sexual satisfaction. 

These can include:

• Anxiety and depression
• Relationship problems
• The social stigma associated with aging or penis size
• Untreated mental health conditions
• A history of trauma

Consult with the best ayurvedic and Unani doctors at HealthyBazar. 

Some Home Remedies to Boost Sexual Health

Along with the lifestyle changes recommended above, you should also consider some natural herbs to last longer in bed. These will help you to get faster results on the way to improving your health. 

Here are some home remedies you can consider:

1. An apple a day

Having an apple with honey can work wonders for low sex drive and low stamina.

How to take: Apple desert is the most effective sex booster. For this, take three apples, honey, rosewater, some saffron stigma, a pinch of nutmeg, and 1/4th teaspoon of cardamom powder. After that, peel the apples and blend them into a pulp. Now, add honey according to taste, spices, and rosewater. As a result, your sex tonic is ready. 

It would help if you took a cup of this dessert at least an hour after your meal. Along with that, avoid milk, yogurt, and fish for about four hours before and after taking the dessert because it can lead to constipation.

2. Almonds to the rescue

Almonds are most valuable in curing low sex drive and impotency. They can also be eaten raw or can be mixed in milk. They work wonders for increasing sex drive.

How to take: Soak 10 almonds in water overnight, peel the skin the next morning and then eat them or you can also prepare an almond drink. For an almond drink, take 10 raw almonds, 1 cup warm milk, 1 teaspoon natural sugar, some stigmas of saffron, and a pinch of nutmeg powder. Combine all the ingredients, and blend well in a blender. You can have it for breakfast.

3. Have a Date

Dates are strengthening food and contain the ability to restore sexual drive, increase endurance and improve vitality while promoting a state of mind.

How to take- You should eat one date daily in the morning to fight against low libido, sexual debility, and chronic fatigue. 

To make dates drink:

1. Take 10 fresh dates, a quart jar of ghee, 1 teaspoon of ginger, 1/8 teaspoon of cardamom, and 1 pinch of saffron.
2. Soak the dates in a jar of ghee and add the rest of the spices.
3. Cover the jar and store it in a warm place for at least 12 days and after that consume it daily.

4. Use onions and garlic to increase sexual vitality

Onions and garlic are known to be effective aphrodisiacs from ancient times. They are also considered the best libido enhancers.

How to take – Mix one tablespoon of onion juice with one teaspoon of fresh ginger juice and add honey; consume this mixture twice daily, but make sure to consume this mixture on an empty stomach for at least two hours. One can also prepare garlic milk with one cup of milk, ¼ cup of water, and a chopped garlic clove. Add garlic, milk, and water, and boil gently until one cup of the liquid is left behind and consume it at bedtime. This aphrodisiac drink works wonders for people who are suffering from a low sex drive.

5. Drumstick therapy

A soup made with drumsticks boiled in milk is beneficial in the treatment for the loss of libido. It is also helpful to treat sterility in both males and females.

How to take – Powder of the dry drumstick bark can be boiled in half a litre of water for about half an hour and drink when 1/4th of the mixture is remaining. Also, it can be taken as a paste, take thirty grams of powder, mixed with one tablespoon of honey, and take thrice daily.

6. Safed Musli therapy to cure low sex drive

The dried roots of Safed Musli are used in Ayurveda as an aphrodisiac. Asparagus is primarily used as a tonic and works as a rejuvenator for the reproductive system both for men and women.

How to take – Take 15 grams of Safed Musli powder and boil it with one cup of milk. Take this mixture twice daily. The regular use of Safed Musli and asparagus is valuable to cure impotence and premature ejaculation. Also, eating asparagus in the salad helps to increase male libido.

Along with the natural ways of trying Ayurvedic medicines for lasting long time sexually, one can also recommend Ayurvedic Medicine for Sexual Weakness for better results. 

Magical Herbal Drink – Bonus for Home Remedies for Lasting Longer In Bed

Herbal remedies and their preparations are always better than any other medications because they are natural, holistically proven, and don’t have any adverse side effects.

How to take – To prepare this magical herbal drink, take 1part Shatavari, 1part Vidari, 1/8 part Nutmeg, ½ part Tagar. Add 1 teaspoon of this mixture to a cup of warm milk. For effective results, drink this brew twice a day, once in the morning and another cup at bedtime. Take this drink at least for a month. Instead of this mix, you can also take Tikaram Naturals Erectile Dysfunction Herbal Mix 1 tbsp with warm milk twice a day empty stomach or as directed by the physician.

Infographic

Please find below the infographic on How to Last Longer in Bed with Herbal Remedies and Supplement. 

Also Read: Want to last longer in bed? Improve your sexual life with Ayurveda

Conclusion

Sexual arousal and satisfaction are crucial parts of human life, which should be satisfactory for both partners. According to a report, erectile dysfunction is a common issue among men. ​​​​In addition to the mentioned ways to improve sexual performance, our expert naturopathy Dr Chitranshu Saxena at Healthy Bazar can provide valuable guidance and support to enhance your sexual well-being. Consult them for personalized advice and solutions tailored to your needs. Achieve satisfaction and a fulfilling sex life with their expertise and assistance.