The following methods can help reduce erectile dysfunction, increase physical stamina, and improve the quality of sex in general.
1. Focus on foreplay sexual activities
Some men believe that penetration is the most important and even what defines sex.
However, many who have experienced erectile dysfunction may be motivated to learn that they do not need an erection to please their partner. In fact, erectile dysfunction can be an incentive to try new strategies that work better for your partner.
The sexual preamble can include fondling, kissing, and oral sex. Making the sexual preamble last can enhance the sexual experience.
The sexual preamble can be especially important for women. A 2017 study found that very few women, about 18%, experience an orgasm from intercourse alone. In agreement with the same findings, 36.6% of the women said that the stimulation of the clitoris was necessary to have an orgasm during the sexual intercourse.
2. Try the start and stop technique
Men who want to last longer during sex can try the start and stop technique.
To use this technique, sexual activity must be stopped each time ejaculation is imminent. Take a deep breath and start slowly again, then stop to delay ejaculation for as long as you want.
This method can train the body to stop ejaculation and help men feel more comfortable without ejaculating, even during intense sexual activity.
3. Try something new
Sexual pleasure develops and flourishes in an environment of passion and excitement.
If a person has been with a partner for a long time, sex can start to feel routine, and it can seem difficult to feel aroused, stay focused, or satisfy the partner.
It may be helpful to try a new sexual activity or position, or to have sex elsewhere. Also, talking about sexual fantasies can make sex more exciting.
Also, doing something new with your partner, outside of the room, can help, such as:
Cook together
kayaking or hiking
go to a museum
see a new band
try a new sport
This can help people feel more connected, and they can bring the excitement of the new activity into the bedroom.
4. Control anxiety and stress
Anxiety and stress can prevent you from having or maintaining an erection. These sensations can also distract people from sexual intimacy.
If a man is anxious about what his sexual performance of he will be like, he may feel less aroused by sex and less engaged during it.
Strategies for managing anxiety and stress include:
focus more on physical sensations than sexual performance
exercise
sleeping more
work to improve relationships
to meditate
spend more time on a favorite activity
go to therapy
taking psychiatric medications
5. Stop smoking
Smoking can cause high blood pressure and other related heart problems that cause erectile problems.
Regardless, smoking is also linked to erectile dysfunction. A 2015 analysis of 13 studies on smoking and sexual performance found that quitting smoking frequently improves sexual function and reduces erectile dysfunction.
6. Open communication
Talking freely can significantly enhance sexual experiences.
If problems related to sex have created tension or concern, it is best to discuss them with your partner. Working together on a solution can help a man feel less isolated and redirect worry or blame.
The partner can lessen the fear of sexual dysfunction and may have practical suggestions.
7. Address relationship issues
Problems outside the bedroom can cause sexual dysfunction. For example, a man who feels that his partner is too critical of him may feel anxious during sex, causing less satisfying experiences.
Communication that focuses on feelings, not guilt, can help the couple redirect the challenges of the relationship. Some people also benefit from couples or sexual therapy.
8. Get more exercise
Being physically active can reduce risk factors for heart conditions and improve sexual function, as well as overall health.
Conditions such as high blood pressure, heart disease, and diabetes can damage the nerves and alter the amount of blood that flows to the penis. This can make it harder to get or keep erections.
Additionally, some men find that regular exercise improves their mental health, reducing anxiety and helping them feel better about their bodies.
Men can also benefit from exercising the muscles associated with erection and ejaculation. The following exercise can help:
Stop the flow of urine while you are urinating. Repeat this exercise several times to learn to identify the muscles involved.
When you're not urinating, try to contract these muscles for 10 seconds. Relax them for 10 seconds, then contract them for another 10 seconds.
Repeat this cycle of contraction and relaxation 10 times a day.
9. Practice mindfulness Mindfulness
Mindfulness is the practice of being more aware of the present moment. It is a popular form of meditation for beginners, and it can improve sexual function.
Research published in 2017 suggests that mindfulness-based therapies can change negative attitudes about sex, improve sexual relationships, and help people be more present during sexual activity.
Mindfulness and meditation can also help manage stress that is not related to sexual activity. This can indirectly redirect sexual dysfunction and improve a man's ability to focus in the moment.
10. Try an herbal remedy
Some herbal remedies can improve sexual satisfaction, especially if the concern is erectile dysfunction. In 2018, researchers published an evaluation of 24 trials involving herbal remedies as treatments for erectile dysfunction.
Ginseng provided significant improvements, while a type of pine called Pinus pinaster and maca root, or Lepidium meyenii, showed positive benefits early on. Other herbs, called saffron and Tribulus terrestris, showed no results.
However, the results of a small study published in 2017 indicated that Tribulus terrestris can help with erectile dysfunction.
Consult with a doctor before trying herbal remedies. Herbal supplements are not regulated by official organizations, and they can have side effects or interact with medications.
It is important to consult with a health care provider knowledgeable about supplements, who can monitor the progress of symptoms.
11. Seek advice
Erectile dysfunction is frequently caused by psychological factors. These may include:
anxiety and depression
relationship problems
social stigma associated with age or penis size
untreated mental health conditions
a history of trauma
Individual counseling can help a man redirect the role of these and other factors in achieving sexual satisfaction.
Couples counseling can help you talk openly about sexuality without shame and judgment.
When a man has an underlying health problem, for example, counseling can help him overcome the stress of erectile dysfunction by communicating the options he has with his partner.
12. Talk to a doctor
Many medications can help improve sexual function, including popular medications such as Viagra and Cialis.
Medications may be the fastest treatment option for some men. If a man who takes erectile dysfunction medications also makes lifestyle changes and participates in therapy, he could eventually stop taking the medications.
Many medications can affect sexual satisfaction, libido, and the ability to have or maintain erections.
Antidepressants, for example, can change the way a man ejaculates and reduce his sex drive. Selective serotonin reuptake inhibitors (SSRIs) may be more likely to cause sexual dysfunction.
A man taking drugs with sexual side effects should talk to his doctor about changing the drug, lowering the dose, or stopping the treatment.
13. Control of chronic health problems
Erectile dysfunction can be an early warning sign of health problems. It is important to take good care of your body by eating a balanced diet, staying physically active, and managing stress.
Treating chronic health problems, such as diabetes and heart disease, is also essential. Take your medication as recommended and try to make lifestyle changes that can improve your overall health.
If the symptoms of these conditions get worse, seek medical attention.
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