How to Increase Stamina Naturally?
Despite the importance of intimacy in human relationships, most of us are awkward and reticent to discuss problems that tend to surface in the bedroom. The most common complaint and one that most men don’t like to admit to is the lack of stamina or endurance. Of course, low endurance, stamina, and low libido can affect both genders, but it’s usually women who bear the brunt of unfulfilled and unsatisfying encounters in the bedroom. This is no surprise, as it’s estimated that the average man lasts for roughly 6 minutes, which means that most men are also under a lot of pressure to perform for longer. This of course requires considerable stamina and endurance. Fortunately, there’s a lot that can be done to overcome this problem as you can use a variety of methods, most importantly lifestyle changes, to increase stamina and endurance levels for a more satisfying roll in the hay!
How to Improve Stamina?
Before you get physical, you need to get active because exercise is the surest way to boost stamina and endurance levels. It should be no surprise that the fitter you are, the better you perform. Exercise is the best way to get fit, not just building muscle mass, but also increasing stamina and endurance. Research shows that people who experience fatigue routinely when performing tasks find that their energy levels are significantly higher after just six weeks of exercise (1). To boost stamina, as well as endurance, you should take up both aerobic exercises and weight training. Exercise can also indirectly increase stamina as it helps improve sleep quality and cognitive function.
Yes, you should have seen this one coming. Nutrition is fundamental to good health and it is quite literally fuel for your body. If you don’t eat right, you simply cannot perform at peak levels. If you seriously want to know how to increase stamina naturally, this is where you begin. Make sure to ditch processed foods as far as possible, instead focus on consuming fresh produce with plenty of fruits and vegetables, as well as whole grains, nuts, seeds, beans, fish, and lean meats. Fruits and vegetables should form the bulk of your intake, as they contain antioxidants like quercetin and other phytochemicals that can increase endurance. Broccoli and peppers are notable for their quercetin content. Similarly, mushrooms and beetroots are great sources of glutathione, which can help boost endurance. Watermelons are another good choice as they contain L-arginine.
Take Omega-3 Supplements
For most of us, our diets are high in trans fats from processed foods, rather than healthy fats from nuts, seeds, and fatty fish like salmon. Healthy omega-3 fatty acids are known to play an important role in various bodily functions, boosting immunity, strengthening cognitive function, and improving sleep quality. They are known to promote heart health and reduce joint pain, both of which are important to boost stamina and endurance. Weak circulation or impaired blood flow to the genitalia can put a dent in your sex life and physical pain from aching joints can be just as bad. If you can’t get enough omega-3 fats from your diet, make sure to take fish oil or omega-3 supplements.
Whether you love your morning cuppa or your detox green tea, this should come as welcome news to you. Caffeine, which is present in both coffee and green tea works as a powerful stimulant that can boost your energy levels. A study involving professional swimmers found that caffeine supplementation an hour before a competitive swim, improved their sprint time without any increase in heart rate (2). While this may be a great way to provide a quick and temporary boost, it’s not the best solution if you’re hoping to learn how to improve stamina safely and regularly. This is because heavy and frequent caffeine intake builds tolerance, which requires higher doses and this can result in side effects.
Ditch Your Stress
Stress and anxiety are some of the biggest barriers to finding satisfaction in the bedroom. Ironically, anxiety about performance can itself impair performance. So, instead of worrying too much about how to build stamina and last longer, try to relax completely with practices like yoga or meditation. Both yoga and meditation are known to lower stress levels, with studies showing that regular practice of yoga and meditation can lead to improvements in endurance, not just increased relaxation and focus (3). Aside from yoga and meditation, you can also use other methods of stress reduction, whether it’s a soak in a tub, a massage, or music therapy!
Get Your Zzzs
One of the most common reasons for fatigue and weakness is the lack of sleep, so before you ask the question ‘how to increase stamina naturally?’, you should take steps to fix your sleep habits. Sleep deprivation has a significant impact on mental and physical health, increasing the risk of depression, anxiety, hypertension, fatigue, and other lifestyle disorders. These conditions ultimately affect performance. Even short-term sleep deprivation is known to result in loss of focus and decreased stamina and endurance. We know from research that getting adequate quality sleep doesn’t just boost stamina and endurance, but it can also increase libido levels (4).
Control Your Alcohol Intake
Alcohol may be a social lubricant, but drinking too much can spell doom for your sex life. Excessive alcohol intake leads to systemic dehydration, nutritional deficiencies, suppressed immunity, and of course, low energy levels. If you can’t cut back and control your drinking, you should just give up the habit instead. Avoiding or reducing alcohol consumption can boost stamina and endurance as it lowers the risk of problems associated with high alcohol consumptions like depression, poor circulation, weight gain, and low libido levels, all of which adversely affect stamina.
Kick the Butt
If you didn’t already have enough reasons to quit smoking, you now have one more. If you’re unwilling to give up the habit, then you really shouldn’t be asking how to improve stamina, because smoking is one of the worst things that you can do for performance. Studies show that smoking directly impacts performance in the bedroom as it reduces endurance levels, lowers libido levels, and can even reduce the quality of erections in men (5). This is not surprising as smoking damages the lungs and blood vessels, causing a wide range of health problems, most notably impacting oxygenation and blood flow – both factors that are critical for stamina and endurance.
An unsatisfactory sex life can be damaging not just to relationships, but also to your self-esteem and self-confidence. This in turn can give rise to other problems in the bedroom. While adopting these strategies to boost stamina and endurance levels won’t produce results overnight, they are sustainable long-term solutions and you might see improvements soon enough. For example, giving up a habit like smoking or excessive drinking would lead to improvements in performance within days. Of course, the best way to improve your bedtime activities is by making all of these changes to your lifestyle.