Watermelon: Watermelon is one of the richest natural sources of L-citrulline, an amino acid that can help make your erection harder. It’s also loaded with citrulline, an antioxidant that converts to L-arginine once it’s in the body. L-arginine stimulates the production of nitric oxide, which increases blood flow to the penis, strengthening erections.
Nuts: How do they boost sexual stamina? Pistachios, peanuts and walnuts all contain the amino acid L-arginine, which is one of the building blocks of nitric oxide—a naturally occurring gas that helps guys maintain their erections. Plus, nuts also help reduce cholesterol levels. The less cholesterol you have in your system, the easier it is for blood to circulate throughout your body and down to your penis, which can help you maintain a firmer erection longer.
Ginger: If you like your food like you like your lovers—sweet and spicy—you're in luck. Ginger is another food that can improve your sex life by aiding blood flow and improving artery health. According to a study in the International Journal of Cardiology, consuming a mere teaspoon of the stuff a few times a week is all you need to reap the heart-healthy benefits.
Pomegranate juice: Some scholarly minds believe it wasn't an apple, but a pomegranate with which Eve tempted Adam in the Garden of Eden—and it wouldn't shock us if that were the case. A recent study published in the International Journal of Impotence Research discovered that pomegranate juice, rich in antioxidants that support blood flow, can help improve erectile dysfunction. Though this study was funded by POM Wonderful, animal studies have also shown that the elixir improves long-term erectile response.
Wild Salmon: Trying to heat things up after your dinner date? Be sure to order the wild salmon. Why? The fish is a good source of omega-3 fatty acids, which aid nitric-oxide production, helping you stay hard. Plus, additional research has found that cutting back calories and sticking to a Mediterranean-style diet rich in produce, fish, whole grains and healthy fats (like omega-3s) can improve erectile function in men with metabolic syndrome.
Spinach : Spinach has high arginine content. When this amino acid hits your system, it converts to nitric oxide, which helps initiate and maintain erections. Need another reason to add some green to your plate? Nitric oxide may also help speed muscle growth and recovery time. So not only will you perform better in bed, you’ll look hotter doing it, too.
Oats: The popular breakfast cereal is a good source of l-arginine, an amino acid commonly used to treat erectile dysfunction. Plus, whole grains like oatmeal also help lower cholesterol levels. Having high cholesterol can lead to atherosclerosis, a condition that clogs and narrows arteries, impairing blood flow. This could eventually lead to heart problems, but you’ll likely notice issues below the belt first. The arteries surrounding the genital area are narrower than coronary blood vessels, so they’re more susceptible to clots. Simply put, the better your cholesterol levels are, the better your erection will be, too.
Garlic : Researchers have confirmed that consuming the plant helps stop the formation of new fatty deposits, called nanoplaques, inside arterial walls. Yes, that includes the arteries leading to your penis, too. Keep your heart healthy and your erections strong by adding some of the kitchen staple to your weekly dishes.
Banana : Bananas are good for sexual health.They naturally imbued with B vitamins that increases our stamina levels and helps to de-stress us. Bananas also contain tryptophan, which is an amino acid needed to produce serotonin, which is called the ‘feel good’ hormones. Bananas are high in potassium, used to produce sex hormones, increase our sex drive, and improve our heart system. They also contain bromelain, which is an enzyme that helps to improve the body’s blood flow and increase low libido problems.
Peanut Butter : Peanut butter is rich in monounsaturated fats, which boosts dopamine levels. Dopamine is the responsible chemical compound that increases a woman’s sexual emotions. Peanuts also are high in zinc which has been proven scientifically to increase a man’s sperm count and the sperm’s motility.
"Stamina" is the strength and energy needed to exert oneself for an extended period of time. The word most commonly refers to the exertion needed for physical activities like exercise and sports. However, "stamina" can also refer to the mental exertion needed to perform a task or get through a difficult situation. Improving either type of stamina (or both!) is a great choice if you're interested in living and feeling healthier.
Eat a healthy, balanced diet. Food is the fuel your body gets its energy from. A healthy, well-balanced diet keeps your body healthy and energized, raising your stamina. Try to eat a well-balanced, low-fat diet that includes plenty of fruits, vegetables and lean meats. For long-lasting energy, doctors also recommend having up to a third of your diet be composed of starches and carbohydrates (whole wheat varieties are preferable).
Stay hydrated. The health benefits of drinking lots of water are numerous - it can help you lose weight, prevent kidney stones, and much more. Water can alsoincrease stamina by fighting muscle fatigue. Muscle tissue that is under-hydrated can under-perform, so keep your stamina up by drinking water a few hours before strenuous exercise and during your workout as well.If you're starting on a long distance run or an extended exercise, have plenty of fluids with you so they'll be available if you get thirsty later.
Every man wants to be a better lover.
You want to give the kind of sexual performance that has you hoping she’ll brag about it to her friends (instead of worrying she’ll be complaining to them).
Avoid unnecessary pressure
performing under pressure will only ruin your moment. Let your mind be free from sexual expectations as unnecessary pressure on your performance will affect your sexual stamina.
Foreplay is important
Jumping directly into intercourse is not only painful for your partner but can lead to decreased sexual stamina. Begin with foreplay, passionate kissing and indulge in oral sex. Starting slowly will help you end up in lasting longer.
Know your pleasurable points
Knowing your pleasurable points is important for your sexual performance. This way you will also learn to indulge in sexual intimacy for a longer duration.
Strengthen your pelvis muscles
Pelvic muscles play a significant role in your sexual life. Hence, it is important to strengthen them as it will increase your sexual endurance and enhanced performance.
Squats are helpful!
Trying body-weight squats can help in strengthening pelvic muscles. If you want to further increase your stamina, you can also try full squats or one-leg squats.
All you have to do is:
- Lie down on a flat bench and make sure that you are not arching your back. Grip the barbell with your hands shoulder-width apart and palms facing your feet. Press the barbell straight up and back down.
- Doing the presses on an incline, will place more emphasis on your upper chest, whereas a decline will place more emphasis on your lower body.
This is the best and easiest way to strengthen your pelvic muscles. The stronger your pelvic muscles are, the more are chances of increases sexual stamina. This also ensures that you have a stronger erection.
Limit your alcohol intake
If you are under the impression that alcohol helps you in performing better in bed, then get your facts clear. Alcohol makes you lazy and men may face problems with erection. So, avoid drinking alcohol if you want to make your partner happy and willing to enjoy sexual pleasure for a longer duration.
Eat protein enriched foods
Make sure you eat food loaded with protein. Protein contains essential amino acids that our body need in order to function properly. Include protein rich foods such as egg whites, low fat milk, fish and chicken in your diet.
Maintain a healthy weight
Maintaining healthy weight is important for your overall wellness. Know what should be your ideal weight according to your height and body structure. And if you are underweight, consult a health expert to maintain perfect weight. This can also help you in boosting your sexual stamina.
Before sex, do not over eat!
Stuffing yourself right before sexual session can lead to drowsiness. So, for a great sex, do not over feed yourself.
Maintain a balanced diet
To build your sexual stamina, watch what you eat. A well-balanced diet is important for your sexual health too. Eat low-fat products, plenty of fruits and vegetables and lean meat. This way you will stay healthy and will have improved physical and mental stamina.
Improve blood circulation
It is important to have good blood circulation for a longer and stronger erection. You can get a nice massage from your partner and those sensual touches will help you in getting improved blood flow and will release sex hormones.
Watermelon is one of the richest natural sources of l-citrulline, an amino acid that can help make your erection harder. It’s also loaded with citrulline, an antioxidant that converts to l-arginine once it’s in the body. Like that little blue pill, l-arginine stimulates the production of nitric oxide, which increases blood flow to the penis, strengthening erections.
Eat the fruit plain or mix it with some tabasco, olive oil, lemon juice, feta and mint to make a sweet and savory side dish that will help you go all night long. Bonus: capsaicin, the compound that makes tabasco sauce hot, releases chemicals that increase heart rate, mirror signs of arousal and rev your libido.
The bottom line? munching on this salad will get you in the mood for the evenings' festivities and increase your duration in the sack, too.
Sedentary lifestyles have taken a toll our health, impacting the stamina of our body. Whether you are an athlete or a regular person who requires building physical and mental stamina in order to easily perform daily tasks, try these 5 highly effective ways to do so.
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