Increasing sexual stamina and performance

Your sexuality is marked by a complex interplay of anatomical, physiological, psychological, developmental, relational and cultural factors. Your sexual stamina can be roughly defined as the endurance which helps you last through a sexual intercourse. A high endurance level during sexual activity is important for having a better sexual performance. However, having better sexual stamina is not the only requisite for a satisfactory sexual performance. There are a number of other factors which get you going in bed and give you sexual pleasure. Sexual performance differs in every individual, and a number of factors determine it. The human sexual response cycle is a series of several stages such as excitement, plateau, orgasm and resolution; however, the duration of each stage will be different in every person. The vigour maintained throughout these stages will depend on your sexual stamina, which in turn, will give you sexual satisfaction.

If you have a low sex drive or decreased sexual endurance, then it is understandably a matter of concern for you. Experiencing sexual satisfaction can be related to increased self-esteem. Discussing your fears and concerns about your poor sexual performance with your partner or a doctor may not seem easy at the first instance, but it is important to break the silence. There are a number of factors which affect sexual stamina and performance. These are discussed below. 

• Age 
  You may desire to have the same sexual satisfaction you had at a younger age, but ageing brings many physiological changes in your body and these changes can lower your sexual performance.
  • Women 
    Pregnancy, childbirth and menopause are major milestones in a woman’s life. These conditions bring along changes in the sex organs and fluctuations in the hormonal levels. There may be changes in the vaginal tone and breast size, and these, in turn, can affect your sexual performance.
  • Men 
    Almost 15-20% of men above the age of 65 years are unable to sustain a  hard on throughout the intercourse. Ageing adversely affects sexual activity.
• Medical conditions 
  Disease conditions can be chronic or temporary. As we age, the chances of developing age-related disorders increase. The diseases mentioned below can adversely affect your sexual health.
  • Certain inflammatory diseases like arthritis are disabling and painful and can hinder your sexual performance.
  • Autoimmune disorders like Sjogren’s syndrome can lead to dryness of the vagina, making intercourse painful.
  • Heart diseases, hypertension and conditions like stroke (which can lead to paralysis) can prevent you from exerting yourself and thus affect your performance in bed.
  • Loss of bladder control and leakage of urine are common problems after surgery of prostate gland in men, and this can make you avoid sex.
  • Diabetes can induce vascular changes and affect blood flow to the penis, resulting in erectile dysfunction in men. This definitely affects your performance.
• Medication 
  Being on medication for a medical condition can temporarily or, in some cases, permanently cause a loss of libido. It is necessary to check with your doctor regarding the side effects of medications before starting on them, especially medications like tranquillisers and antidepressants. Certain blood pressure lowering medications too can affect the libido in men and should be discussed with the doctor in case you find any changes after beginning to take them. 
• Alcohol  
  Excessive consumption of alcohol can lead to loss of erection and delayed orgasm. Thought to be a stimulant, alcohol depresses the nerve functioning and erectile function in men.
• Emotions 
  Emotional factors play an important part in your sex life. As the famous saying goes, ‘sex is emotion in motion’. Stress and anxiety are factors that can negatively impact your sexual drive and libido. Marital and relationship problems can lead to stress. Under stressful conditions, the body releases cortisol that leads to decreased stamina. Such psychological conditions can affect the sex life of both men and women adversely.
• Smoking or chewing tobacco 
  Nicotine reduces erectile response due to changes in blood circulation, resulting in a shorter duration of erections and reduced sexual endurance. If you smoke or chew tobacco, your sexual performance can be adversely affected. 
• Being overweight 
  Excess body fat can affect testosterone levels in men, and you may experience a sudden decline in testosterone levels which can affect your muscular strength, thus compromising your stamina. Sedentary lifestyle and lack of exercise are significant factors that contribute to weight gain.
• Sleep deprivation 
  A good night’s sleep is an indicator of good health. Sleep deprivation can be linked with reduced production of testosterone hormone in men. If you sleep only for less than 5 hours per night, you may have lower levels of testosterone.
• Food intake 
  If your diet lacks vitamin-rich and protein-rich foods, then the deficiency of these vital nutrients can affect your hormonal balance, and in turn, your sexual performance.

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Certain persistent and recurrent problems during sexual activity are signs of having decreased sexual stamina. Problems associated with sexual performance can also be put under a broad heading of sexual dysfunction. Both the genders can show these signs. Let’s have a look at the common indicators of this problem. 

Signs in men

• Low sex drive 
  Lack of willingness to have sex can be due to the fear of low sexual stamina.
• Inability to maintain an erection 
  If you experience erections for shorter periods than you normally have, this can indicate lesser stamina during sex and result in poor sexual performance.
• Retarded ejaculation 
  It might happen that you are completely sexually aroused; however, the ejaculation may be delayed or not happen at all.
• Premature ejaculation 
  You are unable to control the timing of ejaculation; it happens prematurely.
• Weakness 
  Weakness or a lack of energy during sex may hinder the continuation of the sexual act to completion.

Signs in women

• Difficulty in achieving orgasm 
  Despite proper arousal, it is difficult to achieve orgasm during sexual intercourse.
• Low sex drive 
  Due to lower desire to have sex, you tend to avoid such situations.
• Difficulty in arousal 
  Your sexual desire might be the same as before, but you are not able to get aroused from the stimulation.
• Vaginal dryness 
  Having a dry vagina can make sex painful and unpleasant, thus affecting your performance.
• Inability to concentrate 
  Anxiety and worries can take your mind off sex. As you are unable to concentrate, your sexual performance is affected.
• Vaginismus 
  A condition where you might experience muscle contractions or spasms in the vagina, which can make having sex or even a vaginal examination extremely painful or impossible. 

It is necessary that you understand your sexual performance well. Sometimes decreased sexual stamina and performance do not occur as the main condition; there can be several underlying conditions that lead to such symptoms. You are the best judge of your body and its responses. Altered sexual responses with weakness or loss of interest in sex are strong indicators of decreased stamina. You should feel free to consult your doctor and discuss the problems you are facing in your sex life. 

The doctor may use the following steps to diagnose this problem further:

• Medical history 
  It is necessary to talk to the doctor regarding the problems in your sex life. A detailed medical history will help in diagnosing the problem. Standardised questionnaires and surveys can further help in diagnosis.
• Pelvic examination 
  Decreased skin elasticity, pain and changes in the pelvic area of your body may be detected.
• Blood tests 
  Your doctor may suggest certain blood tests to find the exact cause. Conditions like thyroid or pituitary gland disorders can actually affect sexual performance and libido and might be easily correctable with timely detection.
• Ultrasound examination 
  Ultrasound may be advised in some cases, especially to diagnose circulatory problems.

When you start worrying about your sexual stamina, it is natural to wonder whether the condition is treatable. Anxiety and stress can take you to the Internet which offers you a plethora of products and suggests different ways to enhance your sexual performance. Back in 1998, the US Food and Drug Administration (FDA) had approved a drug called sildenafil citrate for the treatment of erectile dysfunction, and since then sildenafil (commonly known as Viagra) has skyrocketed in popularity and has been widely used to increase sexual performance. You may have come across displays or advertisements of a range of products at bus stands and railway stations promising you positive results. Beware of all such products, as there is no scientific evidence to back their claims. The real question here is, what are the available options and how reliable are they? The following are various options available to increase sexual stamina and performance: 

• Focus on foreplay - Foreplay can boost your sexual activity. Although for men, penetration is the more defining part of the sexual act, indulging in foreplay can be really helpful.
• Start-stop technique - You can try this technique to hold the erection for a longer time and avoid premature ejaculation. In this technique, you control ejaculation and stop right before you are about to climax. Doing this repeatedly will help you last longer.
• Make the environment intimate - Try something new to have more passion during sex, instead of doing the same activities every time. It could be discussing a fantasy or trying a new position.

Find men health information

There is no need for any kind of medicine to increase sex time, rather it can be done by following some useful tips. With the help of these tips, not only can sex time be improved, but problems like premature ejaculation can also be avoided. Therefore, if anyone is facing such a problem, he can benefit from these tips.