Top 20 Health Tips For Lasting Long In Bed{ISSUED IN PUBLIC INTEREST BY Dr.SARANSH JAIN.}

 Lasting long in bed is every man's carnal desire. So how do you increase the size, strength and stamina of your erections? Sexologist, Dr. Saransh Jain {Certified And Licencsed Sexologist By American Board Of Sexology U.S.A} - Sexologist, And Senior Consultant Burlington Clinic Pvt Ltd New Delhi,Lucknow gives out simple health tips that will pump up your sex life and maximise your erection to last long in bed.

# 1: Eat lots of carb

To have a massive erection for a long time, your body needs good amount of nutrients. Loading your body with carbohydrates is one of the best ways to have sex multiple times with your partner. Thus, choose foods which are rich in carbohydrates like pasta and bread. 

#2: Change your sex positions

For a firmer and bigger erection, always be on top of your lady. Try out on top sexual positions like the famous missionary or doggy style. These sexual positions will allow more blood to flow to your penis and promise you a strong and hard erection. 

# 3: Zinc is also essential 

Consumption of foods rich in zinc will help to produce testosterone, seminal fluid and sperm, which is vital to have a strong and long erection. The best zinc sources are seafood, peas and beans. 

# 4: Have sex more often

The easiest and simple way to have a rock hard erection and boost your testosterone level is by indulging in sex more often. 

# 5: Avoid fatty foods

If you want to make your partner go insane, then stay off fatty meals before sex. Fatty foods and excess fat consumption will lower the testosterone level in the body, which will further decrease your libido, and make erection and ejaculation difficult to occur. 

# 6: Start with foreplay

Most men fail to understand the importance of foreplay. Spending sufficient amount of time with foreplay helps to warm your little shooter before intercourse. Thus, always spend some time in foreplay before thinking about penetration. 

# 7: Improve your eating habits

Stay away from all unhealthy stuff, because they can ruin your blood circulation to the penis, and thus spoil your carnal desires in bed. Also, avoid overeating and eat at least one hour before sex so that you have digested properly and happy on the bed. 

# 8: Avoid risky sex

Involving your penis into risky sex can lead to penile injuries, which can ruin your erection in long run. Thus, always follow safe sex and thrust your penis only when her vagina is well lubricated. 

# 9: Do some exercise 

Men who are active tend to have better sex life, because it helps to increase your sex drive, sexual potency, reduces stress and enhances testosterone production in the body. To have a better erection, you can also try penis workout like the famous kegel exercise. 

# 10: Avoid tight undergarments

If you love tight outfits, then throw them away for the love of good sex life. Wearing tight underwear or tight garments can reduce the blood flow towards the penile tissues, which can hamper your erection. Thus, choose loose or airy undergarments always. 

# 11: Quit smoking

Smoking is a leading cause of impotency among men. Men who smoke tend to have a smaller penis. In addition, excessive smoking also causes blood vessels damage, penis tissue damage, which can prevent your penis from having a strong and long erection. 

# 12: Don't masturbate much

Excessive masturbation can ruin your real life sex, by blessing you with weaker erections and ejaculations. Besides, it will also decrease your sexual hunger, which will make erection even more difficult. 

# 13: Make your diet fruits and vegetables friendly

To have a rock hard penis during intercourse you need to load up your diet with every fruit and vegetable present. Eating loads of fruits and vegetables will help to reduce the presence of cholesterol in your bloodstream, which will enhance the blood flow in your body and fill up the blood vessels in your penis, to give you a strong erection. 

# 14: Sleep well

Adequate sleep is vital for a man's sexual potency. Thus, try to get at least seven hours of sleep daily, this will prevent hormone disruptions, which helps to regulate your sex drive. It will also help to get sufficient blood to your penis, which will help you to get a good erection. 

# 15: Maintain a healthy weight

Being overweight or obese can put you at various health risk like type 2 diabetes and cardiovascular ailments. These diseases in turn can damage your nerves and blood vessels all throughout your body, leading to erectile dysfunction, horrible penetration or erection. 

# 16: Practice meditation

Practicing breathing exercise or meditation every morning will help to increase the oxygen level in your blood flow. Besides, it will also help to lower down your stress level and thus bless you with good erection between the sheets. 

# 17: Avoid drinking

If you are an alcohol addict, then quit it because excessive drinking can affect your sexual life. Alcohol consumption can numb your body, due to ineffective blood flow, causing erectile dysfunction in the long run. 

# 18: Switch to green tea

Consuming green tea regularly will help you to have along erection because, it is loaded in antioxidants which helps to destroy free radicals in your body. Besides, it also helps in improving your blood flow towards the penis. 

# 19: Reduce stress

Excessive stress can increase the level of adrenaline hormone in your body, which can contract your blood vessels. This can hamper your erection. Thus, avoid stress as far as possible to have a good sex life. 

# 20: Eat dark chocolates

The flavanoids present in dark chocolate release some chemicals, helps to increase the blood flow to the penis. For added benefits and hard rock erection, choose dark chocolates with low level of sugar and high level of cocoa.

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The Art of Lasting Long in Bed: Banish Premature Ejaculation

The Art of Lasting Long in Bed: Banish Premature Ejaculation

There are different causes of premature ejaculations, but the main cause seems to be men's inability to handle the pleasure they experience during sex. That is what causes the men to orgasm and ejaculate. The orgasm comes from the stimulation or arousal that men experience when they are having sex. Most men experience premature ejaculation by allowing themselves to experience sexual stimulation at a very high level of intensity.

Talking about intensity levels, it is very important for men to be aware of the various levels of arousal they go through when having sex. This audiobook is a comprehensive guide on how to handle sexual arousal and stimulation, thus enabling men to naturally last longer in bed.

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How To Make Your Partner Feel Better About Not Lasting Long In Bed

How To Make Your Partner Feel Better About Not Lasting Long In Bed

As far as bedroom issues go, premature ejaculation, when your partner comes too soon, is a pretty common phenomenon, but that doesn't make it any easier to deal with. For both partners, it can be frustrating and disheartening, even though reaching orgasm too quickly is, in most cases, not a dealbreaker, and it certainly isn't a problem that's "unfixable." 

Unfortunately, men who experience premature ejaculation and other erectile dysfunction problems may feel emasculated, self-conscious, or less worthwhile as a sex partner. Amy Levine, sex coach and founder of Ignite Your Pleasure, tells Bustle that the reasons for premature ejaculation can vary, but things like anxiety, a health condition or medications, or even a habit of getting off quickly during masturbation can all impact the time it takes a man to orgasm. 

The most important thing to remember, Levine says, is that you and your partner should tackle any sexual issues as a team, and you should be careful of saying things that might make your partner feel even more anxious about a problem that's already difficult to grapple with. While there are things you can do to help him last longer in bed, it's also not an issue that can be fixed overnight, so be patient and understanding as you work on it together. 

If your partner comes too soon and is expressing disappointment or frustration with himself, here are five things to say to show your support without being insensitive. 

1. "I'm Still Attracted To You." Because society's notion of masculinity is so intrinsically linked to sexual performance, a man who is prone to premature ejaculation might feel that he's disappointing you and that you will lose your attraction to him. It's (hopefully) common sense not to say something harsh like "You suck in bed," but the value of reaffirming how attractive you find your partner should not be forgotten either. Sincerely complimenting him and both telling and showing him you're still sexually turned on by him will help eradicate some of his insecurities.  2. "I Love That You Satisfy Me In Other Ways."

It's imperative to understand this yourself as well as remind your partner of it: Sex does not have to be over after he ejaculates. While premature ejaculation can be a sexual obstacle, having your partner finish you with his hands or mouth or a toy will help him realize that, while he works on lasting longer, there can be satisfying sex for both parties in the meantime. Levine says the key to being a good partner in this situation is to "support each other and do what it takes to let the other feel sexually satisfied even though it didn't happen the way they hoped."

3. "We Will Find A Solution Together."

The most important thing you can do for your partner is form a united front: Your sex life belongs to both of you, so he shouldn't have to shoulder the burden of this issue all by himself. Rather than brushing it off and saying, "Don't worry, it's fine," you should actively seek a solution with him, so he doesn't feel as though it's "his fault." Depending on his specific circumstances, you could even offer to attend sex counseling sessions with him, so the two of you can communicate about your needs, wants, and desires to get to the root of the issue.

4. "Is There Anything I Can Do To Help During Sex?"  Aside from offering to help him with any of the long-term methods of combating the issue (medication, therapy, masturbation retraining), the best thing you can do in the heat of the moment is ask him what he needs to help slow his arousal during sex. Maybe he wants to try the stop/start method so he doesn't get worked up too fast, or maybe he wants to change positions more often so he has a small break every so often. He could also try condoms or gels designed to "desensitize" the penis — whichever options he wants to try, you should be supportive and enthusiastic. 5. "I'll Be Here If You Want To Talk About It." 

If your partner feels uncomfortable or ashamed with you being directly involved in resolving this issue (i.e. he doesn't want your company on doctor or therapy visits), it's still crucial that you voice your willingness to listen if he should ever need to vent or communicate his problems. Levine emphasizes that you should be empathetic to your partner's situation, and not place any blame on him. At the end of the day, you're both a team, and you should express that you're there for him in whatever capacity he wants you — but don't press the issue so much that he develops even more performance anxiety. 

Want more of Bustle's Sex and Relationships coverage? Check out our video on sex positions to make him last longer in bed.

 Image: Andrew Zaeh/Bustle

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