How to Last Longer in Bed Naturally by Making Lifestyle Changes

How to Last Longer in Bed Naturally

Having a satisfying sexual life is a crucial part of a healthy relationship. Not performing well can put a vast toll on people’s lives. It affects their mental state and relationships too. So, if you are recently not able to perform well in bed and having a good time with your partner, read our blog! Here we have come with some excellent remedies that will tell you how to last longer in bed naturally!

How to Last Longer in Bed Naturally?

It does not require you to consume any medicine forĀ longĀ lasting in bed.

So, let us check out the ways to last longer in bed naturally:

Try out foreplay

If you want to know how to last longer in bed naturally, then trying out foreplay becomes a must. It can help you reduce your anxiety levels and also enhance the spark into your relationship.

Sex does not only involve penetration. But a few loveable actions can increase the depth and warmth of a relationship.

Some people believe in the notion that penetration is the soul part of having sex. But it is not that! You should include foreplay and arouse your partner, and then gradually go into the penetration.

Foreplay includes oral sex, hugging, and kissing. These minute actions can play a crucial role in helping stay longer in bed.

A study was done on women in 2017. It was seen that only 18% of the women had orgasms during intercourse.

On the other hand, 36.6% of the women had orgasms through clitoral stimulation.

So, you can conclude that rather than consuming medicine for long lasting in bed, try out foreplay!

How to Last Longer in Bed Naturally

Use the Edging Technique

One of the best ways to last longer in bed naturally is by trying out the start-stop method.

The moment you feel that you are about to reach the climax, divert your mind. Take a deep breath and then go back to your pre-climax position.

You can then go back to thrusting and loving your partner. In this way, you can hold onto your ejaculation and last for a longer time in bed.

You can try out the edging technique as many times as you want to try. But it is always best you have a vivid discussion about this with your partner. That is because no one likes to have a stop in the middle of sex.

The edging technique is a great way to hold onto your ejaculation and delay it for as long you want it to be.

Be passionate out your Bedroom

Sexual intercourse does not only begin in your bedroom, but it does involve activities you do out of it. You can induce excitement and passion in your relationship to have the best sexual experience.

If you are in a relationship for a long, you might feel that having sex is a routine pleasure activity. But it is not that! You can reignite your relationship sparks with small and simple actions.

Try out some activities together like cooking, camping in your backyard, or even watching a classic romantic movie. Bring in some flowers and light some candles to create the mood.

Gradually, spending time together and touching each other can be a great start to your sexual intercourse. You can slowly lead the touching to foreplay to arouse each other and last longer in bed naturally.

Once you start connecting, your relationship is bound to spark up.

How to Last Longer in Bed Naturally

Control your stress and anxieties

Before you include any medicine for long lasting in bed, it is vital to induce a proper and healthy lifestyle and mental state. An improper living style and a mind full of stress and anxieties are bound to put a toll on your sexual life.

If you have a lot of stress and anxiety, it will be difficult for you to last long in bed. More so, it might lead you to consume the last longer in bed pills that may not be an ideal option to try out at the beginning.

When you are getting intimate with your partner, try to keep your thoughts and focus on your relationship. Here are some quick tips that might help to avoid any medicine for long lasting in bed:

  • Keep your focus on passionate physical actions. Do not only keep your concentration on doing sexual intercourse
  • Include workout sessions to keep up stamina and boost your mood. Exercising can help you deal with a lot of problems, including erectile dysfunctionality
  • Get enough amount of sleep
  • Practice mindfulness and meditation
  • Work on improving your relationships. Having a disrupted relationship with anyone can leave, an adverse effect on your health overall
  • Try out therapy
  • Spend time doing the things you like the most

Give up smoking

If you wish to last longer in bed and yet not go on any medications, it is always best to introduce healthy lifestyle habits into your life. And one of the most vital ones is giving up on smoking.

Smoking can cause your blood pressure to go up that can lead to other health problems. All of which can affect your performance in bed directly.

Even if you do have high blood pressure or heart problems, smoking can cause erectile dysfunctionality. Studies show that if you quit smoking, you tend to perform better on the bed than smokers.

Discuss with your Partner

When you are into a relationship, you need to be open and discuss everything together. And sex is a vital part of a relationship. So, it would help if you had a proper discussion with your partner.

Share your experiences, views, and problems with each other to bring about clarity into your relationship. If you face any troubles regarding lasting a long time in bed, be open about it to your partner.

It will help you and your partner find a solution quickly without letting the opposite person feel low or sad. If you end up keeping the problems to yourself, then you might ponder upon it for long and suffer from stress that might further affect your sexual performance. So, be open about your thought and problems to address and solve them quickly.

Try out workout sessions

Exercising is the best thing to include to have a healthy lifestyle. It will help you in reducing anxiety and also improving your mental health.

If you are active physically, your body reduces the chances of heart problems and many more illnesses. On the contrary, it helps you improve your sexual health, and you can have a longer passionate time in bed.

You should know those heart problems, diabetes, and high blood pressure can destroy your nerves. And this nerve destruction can cause a change in the blood flow to your penis. And this can cause you to have problems like erectile dysfunctionality or early ejaculation.

Apart from keeping your body healthy, exercising can keep you mentally happy. Also, you can increase the strength of your pelvic muscles that will stop early ejaculation.

couple workout

Practice meditation and mindfulness

Practicing mindfulness and meditation makes you aware of your surroundings that can further boost your health conditions. You can treat several problems through meditation that includes erectile dysfunctionality and early ejaculation.

A review in 2017 suggested that if you try out mindfulness therapies, your attitudes towards sex change. It makes you have a positive approach towards sex, be more active in bed, and have a better sexual relationship.

Since meditation can help in managing your mental health overall, it can indirectly improve your sexual activities.

Consume foods that keep you longer in bed

If you wish to know how to last longer in bed naturally, it is essential to consume the right foods. Some foods have the ability to improve your sexual performance that can help you remain for a long time in bed.

Some foods contain vital nutrients that can increase your duration and power during sex. So, let us check out what are the foods that make you last longer in bed:

Omega-3 Fatty Acids

Omega-3 fatty acids help you to increase your stamina and also balance your sex hormones. The omega-3 fatty acids foods are spinach, chia seeds, flaxseeds, tuna, walnuts, and hemp.


Potassium is an essential nutrient that helps to keep you hydrated and also boost up your physical performance. More so, if your body is well hydrated, you can stop any muscles from cramping. All of which is essential to have a long time in bed and avoid early ejaculation. Some of the foods rich in potassium are bananas, tomatoes, carrots, quinoa, yogurt, broccoli, cantaloupe, and white potatoes.


Capsaicin is a chemical that you get in all the high spice foods. You can build up your endurance well by consuming capsaicin. Some of the foods that contain capsaicin are sweet peppers, hot peppers, and ginger.

Complex Carbs

By consuming complex carbs, you can boost up your stamina and energy in no time. So, include complex carbs and be sure not to consume any medicine for long lasting in bed. Some of the foods that contain complex carbs are barley, corn, peas, dried beans, sweet potatoes, whole-wheat pasta, oatmeal, and whole-wheat bread.

All B vitamins

You can regulate your hormones well with all the B vitamins. It helps your increase your sexual desire and helps you arouse. You can consume foods like lean meat, eggs, fish, leafy greens, veggies, fortified grains, and peanut butter to get all the B vitamins.


You require protein to increase your stamina and improve your energy levels. Some of the foods rich in protein are fishes, milk, cheese, poultry, tofu, eggs, lean meats, and cottage cheese.


One of the essential nutrients your body requires for healthy brain functioning is magnesium. If magnesium levels go down in your body, you might experience low sexual desire and stamina. So, it becomes vital for you to introduce magnesium to last longer in bed naturally. Some of the foods rich in magnesium are black beans, edamame, almonds, whole wheat pasta and bread, spinach, quinoa, and peanuts.


The L-citrulline is a natural amino acid. It can boost up your stamina and keep you in bed for a long time. Some of the foods that contain an adequate amount of this nutrient are onions, watermelon, red meat, nuts, garlic, dark chocolate, legumes, and dark chocolate. Men should consume this nutrient in a slightly more amount to increase their stamina.


Nitrates are also essential for men to help their muscles get a supply of oxygen. And this adequate oxygen supply can help stop early ejaculation. Some of the foods that contain nitrates are carrots, beets, swiss chard, eggplants, and celery.

Folic Acid

The supply of folic acid is vital for women to improve their sexual abilities. It helps them fight fatigue and also increase their cellular growth. Some of the foods that contain folic acid are avocados, lentils, peas, nuts, dried beans, spinach, broccoli, and citrus fruits.


Iron is essential for both males and females.

It can improve your metabolism and keep a controlled energy level. Some iron-rich foods are fishes, red meat, kale, lentils, cereals, poultry, and fortified cereals.


Calcium can help in keeps your bones strong and also boost cell functioning. Some of the foods rich in calcium are skim milk, sardines, yogurt, cheese, and salmon.


Final Thoughts

How to last longer in bed naturally does not include techniques but also requires a healthy lifestyle. You need to exercise and consume the right foods.

Once you start supplying yourself with all the vital nutrients, you will be healthy and will be able to perform well in bed. You can experience a passionate and satisfying intimacy only if you are mentally and physically fit. So, do not delay a minute more in trying out all these tips mentioned above.


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