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Best ways to boost sexual stamina and last longer in bed

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Poor performance in bed could not only hurt your self-esteem but can also be an indication of bad sexual health. There are number of ways that can help you in boosting your sexual stamina, some natural and a few that can even end up in medical treatment! So, if you are one of those who are looking to boost your sexual stamina, here’s help! We have listed a few effective ways that will help you in improving your sexual performance! 20 Ways to Boost Stamina : 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 . Lubrication is the key! According to a study conducted by The Journal of Sexual Medicine, men who prefer lubrication while indulging in sexual intimacy lasted longer in bed than men who avoided it. Thus, proper lubrication can lead to increased sexual stamina. Foreplay is important Jumping directly into intercourse is not only pai
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Key nutrients for overall performance

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Want to improve your performance in bed? Then make sure you're getting enough of these  key nutrients . For everyone Capsaicin :   Capsaicin is found in most hot peppers, so no wonder it helps boosts your endurance. It also speeds up recovery, which means you can go again in no time. Capsaicin-rich foods include: chilli peppers sweet peppers gingerroot Potassium:  One of the body's most important electrolytes, potassium keeps your muscles and cells hydrated, aids in recovery, and boosts your metabolism — all of which are important if you want to keep up your stamina. Potassium-rich foods  include: banana cantaloupe spinach broccoli white potato tomatoes carrot low-fat milk or yogurt quinoa Complex carbs :   Simple carbs found in pasta and bread can kill your stamina quickly. But complex carbs do the exact opposite: They help give your body a long-lasting energy boost. Foods with complex carbs include: oatmeal yams and sweet potatoes whole wheat bread brown rice and wild rice qu
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The 4 Nutrients That Can Improve Women's Sexual Health

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These power ingredients-which you can find in food or supplements-help ease PMS, boost sex drive, and keep your system strong. Magnesium The mineral relaxes your muscles to relieve cramps. It also balances insulin levels to help conditions like  polycystic ovarian syndrome , says Cindy Klinger, R.D.N., a dietitian in Oakland, California. Aim for 320 milligrams a day, from almonds, flaxseeds, and legumes.   Vitamin D Low levels are associated with yeast infections, urinary tract infections, and bacterial vaginosis, says Anita Sadaty, M.D., an integrative gynaecologist in Roslyn, New York. Vitamin D revs production of antimicrobial compounds called cathelicidins. She says getting up to 2,000 IU a day is safe, from a supplement or salmon and fortified dairy products.   Maca Widely available in powder form, this superfood plant contains a mix of calcium, magnesium, and vitamin C to balance the stress hormones that  kill sex drive , Dr Sadaty says. (It's especially beneficial for women
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