How to Increase Sexual Stamina

By  ,  Onlymyhealth editorial team
Apr 23, 2013

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Quick Bites

  • Failing to satisfy your partner can be embarassing.
  • Certain foods can be helpful for you to increase your stamina.
  • Exercising and good food is also very important.
  • The mind must also be at rest for the best outcome.

There is a lot more to a relationship than roses and poses. Sweet words, chocolates and a ring with a diamond on it sure do count. But humans are who have sexual needs, your partner does too. Do you have the stamina to make sweet love?


sexual stamina


Failing to satisfy your partner can be one of the most embarrassing situations in your relationship and the only way to save such incidences is by increasing sexual desire. This often tends to make way for break ups and infidelity. Divorces and break ups are nasty, and for the sake of bad sex life makes it even worse. It is not really about being in mood; you can be in mood for sex, but you cannot live up to it because of lack of stamina. So, to overcome or to make sure that the problem never arises, some simple tips can work successfully. Remember sex is a cardio workout and you need to build your stamina to go on with it, much like a run or jog. Overall you should be leading a life that is not sedentary, and one that is active and full of healthy foods!

Foods for Stamina

Yes, you heard it right. Without eating the right foods you will never be able to rise up to the occasion and make the most of it, and then there is the question of stamina. Foods give you and your partner the endurance to keep the love turned on. Try these food items.

Vitamin B-12

Foods that are rich in vitamin B-12 is great for the body as they help to produce energy, and energy is what you need for sure. Increase your sexual stamina with these foods that are laden with Vitamin B-12, these are, eggs, shellfish, beef, caviar and fortified tofu. You will get a rush of blood circulation and also feel an increased amount of strength. Additionally, this will elevate your mood.

Raw Oysters

Oysters are good for you, good because they work wonders for you in bed. Oysters are high in zinc, and this is what stimulates testosterone. Testosterone as you must already know is the hormone which is useful in building and also maintaining desire in men and women. Also, they deliver amino acids which are linked to sexual desire. Omega 3s also comes in to help you keep in the mood. So a lot of desire building up here! But be careful as raw shellfish could at times lead to food poisoning!


A great summer fruit, watermelon could be your saviour! Watermelon contains citruline, which is a natural chemical that helps the body to increase oxygen flow in the blood. You could try to find a way to mix watermelon, garlic and ginger together because it has been found to cause flow of blood into your private parts. Yes, for both men and women!


Grapes are high in boron. Boron is a chemical which helps to preoduce both estrogen and testosterone and these hormones of course aid men and women to perform better in the bedroom. Estrogen works for women as it increases their libido, and testosterone for the physical stamina of both men and women. So, why not! Go for grapes and you will be in for some sweet loving tonight.

There are a number of other factors that could lead to a bad stamina, after all men and women have always wondered where they did go wrong. Here are some tips for men and women separately. We will start with the ladies.


foods sexual stamina


Sexual Stamina for Men

Men are often distracted and sometimes they are also feeling the pressure of performance. Men are constantly thinking whether she will like it, whether she is going to have an orgasm, whether she is faking it all! And is she even aroused? Then again, first timers are always ejaculating at lightning speed, it is just so much of pressure. But here are some very effective methods for men to go for the kill.

Use Thicker Protection

First of all you need to use protection, yes you do. This is because you want to have safe sex and not get any diseases. Second, you need to use protection in order to lessen the stimulation. Even better you should use a thicker protection that you normally use. If you suffer from premature ejaculation, the best way is to use better and thicker protection. The next time you have sex; make sure you pick a thicker condom to limit the sensation that is felt at the tip of the penis, the most sensitive part of the male reproductive organ. Thicker condoms will make sure that you feel reduced sensitivity around the male organ.

Pull it Out

This may help in some cases. You can elongate your sex drive is by pulling your penis out before you reach orgasm. You may resume making love after the erection softens a bit to improve your sexual desire. This method will ensure that the lady has enough time with herself to reach orgasm and that your orgasm is delayed with higher intensity. Timing is very important and you must make sure that you pull it out before you reach orgasm, or else the plan fails and you lose your sex life.


Self improvement needs self stimulation, and this is because you need to understand your capability when you are at it. You can try masturbating and figuring out as to where is your point and if you do reach it then how will you turn back from it. You should not of course over do it, but do it until you are back to normal and then go for it again. Practice makes a man perfect.

Mental & Physical Health

For your body to function properly and your mind to function correctly, you must follow an active lifestyle. Go to bed on time and eat right food; avoid putting on weight and exercise regularly. Both cardio and muscle building should be a part of your exercise regimen. Kegel exercises are the best exercises for improving sexual desire. Manage stress by taking breaks between your works when required. You should also cruise away to freshen-up your mind. Being aplomb at the challenges of everyday life will help you manage person relationships better along with other things. Unresolved conflicts or any other emotional hang-up, get taken care of with exercises and it is important to note that these issues are major obstacles to one's peaceful sex life.

In respect to the last point it is very important for you to leave all your worries at the door and only then hit the bed.

Sexual Stamina for Women

Women are emotional beings, and for them the act of sex is very much attached with the heart. Women cannot get aroused out of the blue, and no they are not like men, they don’t always want sex. Therefore, women should be extra cautious in regards to their sexual health. Stamina for them needs to be worked on with a lot of focus on the heart and mind.


Women complain of feeling tired during sex, and they just want to lay back and rest. This only means that you are not very physically fit and you require exercises. Also, it requires a woman an average of 12 minutes to reach orgasm, and this could mean 12 minutes of intense activity that can be very stressful. Work on your thighs, hamstrings, bum, hip flexors and calf muscles with barbell squats. You should do three sets of 12 to 15 repetitions.


exercise sexual stamina


Take your Time

Forget stamina, this is another great issue for women. They cannot seem to get their private part lubricated as much as they should. This has an obvious solution which is lubricants, but this also could mean that she is not aptly aroused. Therefore, women should take their time, and work on it, get aroused over time. Let the love fill in, and go ask your man for more foreplay, in fact forget asking, you go for more foreplay!

Keep Calm

Women are often very troubled in their minds, they are thinking a lot of things, above all, whether they are doing it the right way, and with the right person! So, when you are going for sex, you must make sure that you get your mind working right. If you do not have the right mind, you will never be able to get to the deed, stamina is nowhere to be found because there is no will, and when there is no will, there is no way!

There are a lot of theories that make the rounds, but there is just one basic rule for both men and women. It is the inevitable healthy lifestyle. Eat well, work out and live a happy life, free of cigarettes and alcohol, and you will be at your sexual best. Sex is important, and so is your love life.

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