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What drinks help you last longer in bed?

Lasting longer in the sheets is a common goal for plenty of men, even though our estimates around how long sex should last are typically off by a mile. For example, sex lasting 3–13 minutes is considered “normal,” with the actual average hovering somewhere around 5.4 minutes (a bit longer if you’re younger, a bit shorter if you’re older).

You may have seen TikToks or articles online sharing apocryphal stories of how drinking this or that can help you last longer in bed. Before we get started, let’s clear the air with some truth: to date, no studies have found a direct link between drinking certain beverages and increased sexual stamina. In general, what you eat and drink has a limited, if any, impact on your sexual performance.

Having said that, there are studies suggesting that different drinks can be better for your health, as well as various factors tied to sexual health in particular, such as blood pressure. Drinking these beverages may indirectly help with sexual performance. Plus, they often boast other health benefits, so what’s the harm in giving them a try?

With that caveat out of the way, let’s take a look at ten drinks that may help you last longer in bed.

What to drink to last longer in bed

Before we dive into the drinks that may have an indirect effect on how long you last in bed, it’s helpful to understand how erections and ejaculation work, exactly. Here’s a quick review:

When you get aroused, your brain sends a message that starts a chemical response throughout your body. It encourages the muscles in your penis to relax and get larger, so blood can rush in and fill it up. At the same time, the veins that allow blood to leave your penis get more rigid, so the blood becomes trapped, creating a hard erection. If there’s a hiccup in that process, it can lead to erectile dysfunction (ED), which is when you can get or stay hard long enough for satisfying sex. While the definition of satisfying sex differs for everyone, if you find that you can’t stave off ejaculation for more than three minutes, it may be a sign of premature ejaculation.

Whether you find that you’ve experienced ED, PE, or both, there are two important things to remember:

  1. They’re both common.

  2. There are safe and effective treatments available for both.

Now, if you’d like to learn more about drinks that will help you last longer, keep in mind that while the drinks below may not directly impact your ability to get or sustain an erection or stave off ejaculation, they can help with other parts of the process, such as improving blood circulation or pressure, your cardiovascular health, or your physical stamina, so you can keep thrusting. Let’s get into it.

1. Water

Water is vital for our overall health and sexual health, too, it turns out. Staying hydrated affects blood pressure and blood flow to your muscles, both of which can impact your erections.

If plain old water is too boring for you, try coconut water instead. Thanks to its high antioxidant content, coconut has long been used as a medical plant to treat impotence and ED. And, studies of rats have found it had a positive effect on various sexual behaviors, from mounting and penetration to ejaculation.

2. Pomegranate Juice

Pomegranate juice is a rich source of antioxidants and plant polyphenols. Animal studies have found that regular consumption of pomegranate extract can reduce oxidative stress, increase blood flow to the penis, and improve smooth muscle relaxation, thereby improving the erectile response.

In one small study of men with mild to moderate ED, participants reported improved erections after drinking pomegranate juice for two months. And while that might sound promising, the researchers did note that statistical significance was not achieved, meaning they couldn’t attribute the better erections to the juice. Another small study of men getting penile implants suggests that drinking pomegranate juice can help improve erections in men with ED who don‘t respond to PDE5 inhibitors like Cialis or Viagra.

3. Green Tea

Similar to pomegranate juice, green tea is rich in antioxidants, polyphenols, and other micronutrients that may offer some benefit to people with ED. In one study, researchers isolated epigallocatechin-3-gallate (EGCG), the most potent antioxidative ingredient in green tea, and fed it to rats. After a period of three months, the researchers found that it improved various markers of the rats’ erectile function, including the relaxation of smooth muscle.

So, you may want to try swapping your cup of coffee for a cup of green tea, or better yet, matcha (a powdered, highly concentrated version of green tea).

4. Ginseng Tea

If green tea isn’t your jam (er, tea), you might try ginseng tea instead. You can also get ginseng on its own or as a dietary supplement.

A scientific review of nine studies of men with mild to moderate ED, aged 20 to 70 years old, found that those who consume the root are more likely to self-report an improved ability to have sex, as well as a mild improvement in their satisfaction with said sex. However, the researchers noted that ginseng may only have a trivial effect, at best, on erectile function and dysfunction, when compared to placebo.

5. Yohimbe Tea

Yohimbe is another type of tea that may help you last longer in bed, albeit according to limited evidence. The bark of the yohimbe tree contains yohimbine, an extract that has often been used as an aphrodisiac in Africa.

Several studies have found that yohimbe outperforms placebo in improving erectile function, although some have found it needs to be combined with other supplements to truly be effective.

6. Ashwagandha Tea

Ashwagandha is yet another extract you can add to tea to potentially strengthen your erections and sexual stamina. The herb has long been used in Ayurvedic medicine to promote better health, stronger muscles, and endurance — all things that can help you last longer during sex.

However, the research is mixed. While several studies have found that ashwagandha can increase serum testosterone levels and sexual well-being, many have also found that it doesn’t have any significant impact on other markers of sexual performance, including fatigue, sexual well-being, or psychogenic ED (erectile dysfunction related to stress, anxiety, depression, or other psychological causes).

7. Beetroot Juice

Studies have found that the nitrates in beetroot juice can have a positive effect on blood pressure in both healthy people and those with hypertension (high blood pressure). Hypertension is strongly associated with ED, which may be caused by either the high blood pressure itself, or the medications taken to manage it.

So, drinking beetroot juice may help improve cardiovascular health and erectile health.

8. Maca Root Powder Smoothie

Maca extract is a root in the mustard family, historically used in the Andes as an aphrodisiac. You can get it as a powder and add it to your morning smoothie.

One study of 50 men with mild ED compared the effects of maca powder with a placebo. After 12 weeks, both groups of men experienced improvements in erectile function, but the effect was more pronounced in those who had the maca root compared with those who took the placebo. Additionally, only the men in the maca group reported improvements in physical and social performance.

However, a separate review of clinical trials using maca found that the evidence for maca in improving sexual function is limited.

9. Watermelon juice

Watermelon is rich in L-citrulline, an amino acid that boosts nitric oxide production. Nitric oxide, in turn, relaxes your blood vessels, which can improve blood flow to the penis during sex.

A small study of men with mild ED found that oral supplements of L-citrulline improved erection hardness, although to a lesser extent than PDE5 inhibitors like Viagra or Cialis. They also ended up having more sex during the treatment period, which is a happy side effect we can all get on board with!

Viagra Important Safety Information: Read more about serious warnings and safety info.

Cialis Important Safety Information: Read more about serious warnings and safety info.

10. Aloe vera

The aloe vera herb — yep, the same one you find in creams and lotions — also has properties that may help with sexual stamina.

The antioxidant has been used as an aphrodisiac thanks to its positive effects on testosterone levels and blood flow, which may indirectly help erections. You can add aloe vera powder to a smoothie or mix the jelly into your drink.

Does alcohol make you last longer in bed? 

It depends. While alcohol lowers inhibitions and helps you feel aroused, it can also make it much harder to get and sustain an erection, especially if you binge drink. Alcohol can contribute to dehydration and disrupt nerve communication between the brain and the penis. Together these two factors can make it harder to get hard— hence the notorious “whiskey dick.” Heavy drinking has also been associated with premature ejaculation and blood vessel damage which negatively impacts blood flow to the tissues around the penis which is crucial for getting an erection.

However, some research suggests that light to moderate drinking (1–2 drinks per day) may actually protect against ED.

Alternatives to last longer in bed 

Given that the evidence tying drinks to stronger erections is limited, you might be interested in other things you can do to last longer in bed. There are a lot of techniques you can use to last longer during sex, from improving your general health to trying therapy and medication.

Eat well

In a way, what you eat can affect your ability to last as long as you want in bed. Diabetes and hypertension are both associated with premature ejaculation, and both conditions can either be improved or worsened by your diet. People who follow a Mediterranean diet — i.e. a diet high in fruits, vegetables, nuts, fish, and whole grains, but low in red meat and processed foods —are less likely to have ED, and more likely to be sexually active.

Different foods may also help you last longer in bed, including:

  • Tomatoes

  • Leafy greens

  • Peppers

  • Oysters

  • Nuts

  • Coffee

  • Dark chocolate

Manage your stress

Stress can make it tough to get in the mood in the first place, and once you’re feeling frisky, it can rear its ugly head again, creating performance anxiety. Worse, premature ejaculation makes you feel even more stressed, further adding to your frustration.

Explore meditation and relaxation techniques to lower your stress levels, or consider talk therapy if you need a bit more help.

Exercise regularly

Exercise can help stave off some of the conditions that can contribute to premature ejaculation or ED, such as obesity and high blood pressure. Plus, it’s a great way to relieve stress.

Studies have shown that men who regularly engage in physical activity last longer in bed than those who lead a more sedentary lifestyle. To prevent coming too early, experts recommend exercising at least 30 minutes, five times a week.

Try behavioral techniques

A number of behavioral techniques can help you last longer in bed, including masturbating before sex. Other options include:

  • The stop-start method, also known as edging. In this method, once you’re about to orgasm, you stop having sex and wait until that “point of no return” feeling subsides. Then, you dive back in.

  • The squeeze technique. With this one, you also stop right at the brink of climax. Then, you or your partner squeezes the head of your penis until the feeling goes away, and you get back to it.

  • Pelvic floor exercises. Also known as Kegels, these strengthen your pelvic muscles, so you can better control when you come. These are the same muscles you tighten when you’re trying to avoid going pee. Hold them for a few seconds, then relax, and repeat a few times a day.

  • Wearing condoms. Adding that extra barrier reduces the sensitivity you feel during sex, which can enable you to last longer.

Changing up your sex positions more often and spending more time during foreplay can also help sex last longer, as can having sex more often. Who’s in?

Address other health issues

Several health conditions have been linked to ED and premature ejaculation, including diabetes, obesity, high blood pressure, high cholesterol, smoking, alcoholism, benign prostatic hyperplasia, and hypogonadism. Treating these conditions may help you last longer in bed.

If you’re dealing with depression, or your stress feels overwhelming, consider talking to someone through therapy. Cognitive behavioral therapy can also be helpful in treating premature ejaculation and other hang-ups around sex.

Ask about medication

If lifestyle changes and the tips above don’t seem to help, talk to your healthcare provider about treatment for premature ejaculation.

Applying topical anesthetic creams, including lidocaine and benzocaine, 20 minutes before sex can make you last longer in bed. But, they can also cause numbness for you and your partner (wearing condoms can prevent the numbness from affecting your partner). SSRIs and antidepressants can also delay ejaculation and may be prescribed off-label for this purpose.

The drugs prescribed to treat ED, namely Viagra (sildenafil) and Cialis (tadalafil), may also be prescribed for premature ejaculation. Some studies suggest that both Viagra and Cialis can delay ejaculation, but others concluded that more research is still needed.

It is totally possible to last longer in bed with some adjustments, whether it’s taking care of your health or finding a prescription that works. Talk to your healthcare provider about your options.

DISCLAIMER

If you have any medical questions or concerns, please talk to your healthcare provider. The articles on Health Guide are underpinned by peer-reviewed research and information drawn from medical societies and governmental agencies. However, they are not a substitute for professional medical advice, diagnosis, or treatment.

Written by Amelia Willson : Fact checked by Yael Cooperman, MD

 

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Premature ejaculation (PE): what is it, causes, symptoms, treatment

What is premature ejaculation?

Premature ejaculation (PE) is one of the most common male sexual conditions, affecting around one-third of men aged 18–59 (Crowdis, 2021). PE (also called early ejaculation or rapid ejaculation) can keep you and your partner from enjoying sex.

But what is premature ejaculation? Ejaculation is a release of semen from the penis and premature ejaculation is when ejaculation happens before you or your partner would like. Occasional PE is usually nothing to worry about; however, if it is happening regularly or causing you significant distress, you can speak with a healthcare provider to explore the various treatment options available.

According to the International Society for Sexual Medicine (ISSM), you may have PE if you (Althof, 2014):

  • Always or almost always ejaculate within one minute of penetration

  • Are unable to control or delay ejaculation during sexual activities all or nearly all of the time

  • Are experiencing distress, frustration, and/or avoidance of sexual intimacy

Types of premature ejaculation

There are two main types of premature ejaculation: lifelong and acquired.

Lifelong premature ejaculation happens every time (or nearly every time) you have sex—ever since your first sexual encounters. In acquired PE, someone who used to have satisfactory control over when they ejaculate suddenly or gradually develops PE. If you typically have control over when you ejaculate and experience just an instance or two of premature ejaculation, it’s usually not considered to be a problem.

Premature ejaculation causes

Though the exact cause of premature ejaculation isn’t clear, it is thought to be due to a combination of psychological and physical factors.

Psychological factors that may play a role in PE include:

  • Anxiety, including worrying about PE

  • A history of sexual abuse or sexual repression

  • Depression

  • Poor body image and/or lack of self-esteem

  • Decreased sexual drive

  • Stress

  • Guilt (which may cause you to rush your sexual activities leading to PE)

  • Unrealistic expectations about sexual performance

  • Relationship problems

Several physical factors may also be risk factors for PE. While the research behind these factors isn’t very clear, they may play a role in the development of the condition. In some cases, treating the underlying condition can improve symptoms of PE.

Other biological factors that may play a role in PE include (Althof, 2014):

  • Extreme sensitivity in the head of the penis

  • Inflammation of the prostate gland (prostatitis)

  • Starting or stopping the use of prescribed or recreational drugs

  • A condition called chronic pelvic pain syndrome

  • Thyroid hormone abnormalities

  • A testosterone imbalance

Aging can cause changes in erections and ejaculation but is not considered to be a direct cause of PE. As you get older, your erections may not be as firm, and you may not last as long before ejaculation (Althof, 2014).

Premature ejaculation and erectile dysfunction

Premature ejaculation is often confused with erectile dysfunction (ED), but they aren’t the same thing. With ED, a person might find that they can’t get an erection hard enough or for long enough to have satisfying sex. Sometimes people with ED rush through their sexual activities to finish before they lose their erection. Others with ED may develop PE because of the sexual performance anxiety they have due to their ED. PE and ED can exist together, further decreasing sexual satisfaction and affecting your sex life (Sooriyamoorthy, 2021).

Signs/symptoms of premature ejaculation

While the medical definition of PE is the inability to prevent ejaculating within one minute of penetrative sex, this difficulty controlling ejaculation can also happen when you’re masturbating or during other forms of sexual activity, including anal sex and oral sex. PE occurs when you ejaculate before you and your partner would like, regardless of the type of sex (Althof, 2014).

Treating premature ejaculation

Successful diagnosis of PE hinges on having an open conversation with your healthcare provider, something that can be difficult in and of itself. While these conversations may be awkward, they are vital to getting the proper treatment and improving your sexual health. Your provider will ask you several questions to determine if you have PE and, if so, which type (lifelong or acquired). Together, you will decide on the best way to treat your premature ejaculation.

Some of the questions may include (Crowdis, 2021):

  • What is the time between penetration and ejaculation?

  • Can you delay ejaculation?

  • Do you feel bothered, annoyed, or frustrated by your premature ejaculation?

  • How often does PE happen to you?

  • How long have you had a problem with ejaculatory control?

  • Does this happen with just one particular person or every sexual partner?

  • Does PE happen every time you engage in sex?

  • What type of sexual activity (foreplay, masturbation, intercourse, etc.) do you engage in, and how often?

  • How has PE affected your sex life?

  • Is there anything that makes your PE better or worse?

Several types of treatment for premature ejaculation exist, and they are often combined to help you last longer. These include psychological, behavioral, and medical therapies.

Psychological treatments

Psychological therapy for individuals and couples, such as sex therapy, works by improving sexual self-confidence and performance anxiety, as well as allowing you to address personal and/or relationship issues that may be linked to your premature ejaculation.

Relationship problems are a common side effect of PE, so discussing your treatment with your serious partner can help in some cases. While therapy can take time, it is effective. Research has found that it is most beneficial when combined with medical treatment (Porst, 2019).

Behavioral treatments

Behavioral therapy comes in many forms; just as with psychological therapy, it can be combined with medical treatment to enhance its effectiveness. The three most commonly discussed behavioral techniques are the stop-start method, the squeeze technique, and pelvic floor exercises.

The ultimate goal of the first two methods (sometimes called edging) is to make you more aware of mid-range levels of excitement and the sensations leading up to climax so that you can better control and delay ejaculation on your own. Pelvic floor exercises aim to strengthen the muscles that control ejaculation (Raveendran, 2021).

  • Stop-start: In the stop-start method, you and your partner perform your usual sexual activities until you feel almost ready to ejaculate. You then stop until the urge to ejaculate has passed, after which you resume your sexual activities. You’ll then repeat this process as many times as you need to until you’ve had a satisfying sexual encounter.

  • Squeeze technique: You and your partner initiate sex as usual until you feel almost ready to ejaculate. At this point, your partner squeezes the end of your penis, where the head meets the shaft until the urge to ejaculate diminishes; repeat as necessary.

  • Pelvic floor exercises (Kegel exercises): These can help strengthen muscles used during ejaculation. The pelvic floor muscles appear to have increased activity during ejaculation, and it may be that strengthening these muscles can help you delay ejaculation. The pelvic floor muscles are the ones that allow you to stop urinating mid-stream or what you would use to prevent yourself from passing gas.

Decreasing penis sensitivity

Decreasing the sensitivity of your penis can help you last longer and delay ejaculation. There are several ways to achieve this (Porst, 2019).

  • Masturbation before sex: Some people find that masturbating before intercourse partially desensitizes the penis and allows for better control of ejaculation.

  • Topical anesthetic creams: The topical anesthetics (numbing medications) most often used are lidocaine, benzocaine, or prilocaine. They can be applied to the head of the penis approximately 10–20 minutes before sex. However, if you use too much or leave it on for too long, you can numb your penis and lose your erection. Be sure to wipe it off before penetration to prevent transfer to your partner.

  • Topical anesthetic sprays: You can also apply a topical anesthetic spray rather than a cream. One anesthetic spray, lidocaine/prilocaine (brand name Fortacin), has been approved in Europe to treat PE. It uses a unique formulation that prevents the numbing medicine from being absorbed into the skin of the shaft of the penis. Only the penis head (glans penis) is affected, reducing the risk that you lose your erection.

  • Anesthetic wipes: Anesthetic wipes are a discreet way of applying a topical anesthetic. Apply the wipe to the head of your penis and wait for 5–10 minutes. Wipe the area with a damp tissue immediately before sex.

Medical treatments

When it comes to medical management of premature ejaculation, there are no FDA-approved medications. However, some drugs are used “off-label” in the United States, meaning that it is being used to treat a condition that it was not FDA-approved to treat. One downside of taking medications is the risk of side effects or drug interactions. Make sure to talk to your healthcare provider about your medical history and any medicines you are taking.

Medications used off-label to treat PE include (Porst, 2019; Raveendran, 2021):

  • Selective serotonin reuptake inhibitors (SSRIs): These drugs were initially FDA-approved for depression treatment, but studies have shown them to be effective for treating PE as well. Paroxetine (brand name Brisdelle), sertraline (brand name Zoloft), fluoxetine (brand name Prozac), and citalopram (brand name Celexa) are SSRIs that may help stop premature ejaculation; they are effective and relatively inexpensive. Dapoxetine is a short-acting SSRI that may also be an effective PE treatment. It can be taken one hour before sexual activity and helps to delay ejaculation.

  • Tricyclic antidepressants (TCAs): This class includes medications like clomipramine and was also initially approved to treat depression. Studies do show a significant delay in ejaculation with TCAs when used either daily or on-demand (two to six hours before sex).

  • Phosphodiesterase-5 inhibitors (PDE5-inhibitors): Usually used to treat erectile dysfunction, these medications include sildenafil (brand name Viagra), tadalafil (brand name Cialis), and vardenafil (brand name Levitra). They are most useful for people with both ED and PE; their effectiveness is uncertain with regards to treating PE alone.

  • Alpha-1 adrenoceptor antagonists: Medications such as terazosin, doxazosin, alfuzosin, tamsulosin, and silodosin, were initially FDA-approved for the treatment of high blood pressure and prostate enlargement. Small studies show that they may help with premature ejaculation if taken one hour before sex, but more research is needed to confirm.

  • Tramadol: This is a pain medication that also affects serotonin and can delay ejaculation. It also has the potential for addiction and abuse, so it should be used with caution.

Viagra Important Safety Information: Read more about serious warnings and safety info.

Cialis Important Safety Information: Read more about serious warnings and safety info.

Natural remedies for PE

Both zinc and magnesium may play a role in male sexual health.

Zinc may affect testosterone levels, and people with premature ejaculation have been shown to have less magnesium in their semen (Omu, 2001; Nikoobakht, 2005). While the role these vitamins play in PE is not well understood or established, increasing your intake of both minerals may improve your PE.

The best way to increase your zinc and magnesium intake is through diet, although supplementation is an option, with guidance from your healthcare provider. If your provider finds that your levels of these vitamins are low, you can increase your zinc and magnesium by:

  • Eating foods rich in zinc, including shellfish, lean beef, seeds, fortified cereals, dark chocolate, beans, and nuts

  • Eating foods rich in magnesium, including leafy vegetables, nuts, beans, and whole-grain cereal

  • Taking magnesium supplements (recommended daily dose for magnesium supplements is 350 mg/day for healthy adults) (NIH-a, 2021)

  • Taking zinc supplements (recommended daily dose for zinc is 11 mg per day) (NIH-b, 2021)

Too much magnesium can be dangerous, so be sure to talk to your healthcare provider about your diet and mineral needs.

One study reported that a proprietary blend of zinc, folic acid, biotin, and Rhodiola rosea (golden root) improved premature ejaculation and quality of sex life among people who used it (Cai, 2016).

When to see a healthcare provider

If you are having difficulty controlling your ejaculations during sex and it’s making it difficult to enjoy sex, you may have premature ejaculation. Talk to your healthcare provider (and your partner) about your symptoms and treatment options.

DISCLAIMER

If you have any medical questions or concerns, please talk to your healthcare provider. The articles on Health Guide are underpinned by peer-reviewed research and information drawn from medical societies and governmental agencies. However, they are not a substitute for professional medical advice, diagnosis, or treatment.

Reviewed by Mike Bohl, MD, MPH, ALM,

Written by Chimene Richa, MD

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14 tips to help you last longer in bed

What is the average ejaculation time?

You might wonder if the time it takes you to ejaculate is “normal.” But there really isn’t a solid answer to what an average ejaculation time looks like.

One study gathered information from men in five countries to assess the average time ejaculation time. They found the majority of men ejaculated after four minutes or more from the moment of penetration. Another study of 500 couples found that the average time until ejaculation for vaginal sex ranged from 3–7 minutes.

Of course, these numbers don’t capture the whole picture. The studies only examined heterosexual couples, meaning a whole range of other demographics weren’t surveyed. The time also only measured penetrative vaginal sex and didn’t take time spent on foreplay into account.

Another thing to keep in mind is that society gives us a bit of a skewed understanding of how long we’re supposed to last. While “going all night” might sound like goals, the truth is that most people find sex lasting up to 13 minutes to be ideal, with anything beyond that being too long. Now, with that said, there are plenty of people out there who find that they can’t last longer than a few seconds during penetrative sex. When that’s the case, or anytime you find that you can’t stave off ejaculation long enough for you and your partner to enjoy sex, there may be room to try some tips and tricks that can help you last longer in bed.

Tips for lasting longer in bed

To find the right strategy, you need to identify the root of your concern. Some methods will focus on you, while others address your partner’s pleasure.

1. Use more foreplay

If you’re worried about your partner’s satisfaction, adding in or increasing foreplay is a good strategy. Switching to sex positions they enjoy, or upping your communication to discover new ones together, is another tactic. This is especially true for heterosexual couples, since there tends to be a gap between how long it takes men and women to finish.

While everyone is different, in general, women require direct clitoral stimulation to orgasm, and often find it more difficult to finish from penetrative sex alone, since the clitoris doesn’t come into direct contact with the penis during penetrative sex. One survey of over 50,000 people found that just 18% of women reported experiencing an orgasm from vaginal penetration.

Starting with fingerplay, oral sex, or asking your partner what they love is a great way to bridge the orgasm gap and improve sexual satisfaction to ensure that you last long enough for both of you to enjoy sex.

2. Try edging

Edging can help extend the time it takes to orgasm, though it takes some practice to get right. What is edging, you ask? This technique is when you get very close to ejaculation, but then stop until the feeling has passed. These pauses can calm things down and keep your sex session lasting longer.

There are a few different methods for edging. You can try the stop-start method, which is when you pause sex or masturbation until you no longer feel like you’re going to finish. There is also the squeeze technique where you or a partner squeezes the head of your penis until you feel like you can keep going.

3. Bring sex toys into the bedroom

If there’s a gap between when you finish and when your partner does, using a toy they like can help close the gap. The great thing about sex toys is the endless variety. You can try using a vibrator during sex or foreplay to focus on getting your partner to that sweet spot faster.

4. Masturbate before sex

This option may take some experimentation to get right. Try to find a time for masturbation close enough to sex so you’re not too worked up before it starts, but  that still leaves enough time for you to get excited and enjoy sex as you should.

5. Use thicker condoms

Thicker condoms create a more significant barrier, which may decrease the intensity of sensation during sex. If what you’re feeling is less intense than usual, it could take you longer to ejaculate. That’s why thicker condoms are commonly marketed for extended pleasure.

There’s little research to back up this method, but it may be worth a try. One study including men across five countries found no connection between condom use and time to ejaculation, but it wasn’t looking at people with PE. They also didn’t ask participants to use thicker condoms.

Though studies don’t prove thicker condoms work, there’s little risk in trying it since condoms are cheap and offer the added benefit of protecting against sexually transmitted infections (STIs), too.

6. Explore different sex positions

There’s a reason they say, “Variety is the spice of life.” Adopting that motto in the bedroom can help you last longer in bed. Things necessarily slow down, if only for a moment, when you change sex positions, which may help bring you back from that “point of no return.” Plus, different positions can be more or less stimulating for you, or your partner. And, you might discover a new favorite position (or two)!

7. Strengthen your pelvic floor muscles

There is a physical component to PE that historically hasn’t gotten much attention. Those would be your pelvic floor muscles, and strengthening them could help improve PE.

Kegels are a good pelvic floor exercise and aren’t just for women. To perform kegels, focus on lifting and pulling in your pelvic floor without using your back or butt muscles to help. Squeeze the muscles down there like you’re trying to hold in pee or prevent yourself from passing gas. That squeeze you feel is your pelvic floor muscles contracting.

Repeat that squeeze 10–15 times, holding each for three seconds and relaxing for three. Do this at least three times every day. It’s okay if you can’t do a full set of 15 kegels on your first day. Keep at it and work your way up.

8. Try benzocaine wipes

These wipes use benzocaine as the active ingredient, which has a mild numbing effect. Benzocaine wipes are generally used on the most sensitive parts of the penis like the frenulum, which is the connective tissue on the underside of the penis that runs between the head and shaft. You use these wipes about five minutes before sex. Be sure to allow the substance to dry before sex so it doesn’t transfer to your partner.

Preliminary research on these wipes is promising. In one study, the average time to ejaculate doubled for participants after two months of using them. Participants also felt less performance anxiety and better control over their orgasms when they used them.

9. Use numbing creams or sprays

Like benzocaine wipes, there is a wide range of other desensitizing products out there. Promescent is a topical desensitizer spray used on your penis that delays how long it takes to orgasm.

Creams are also available. These mild numbing agents decrease sensitivity so orgasms don’t come as quickly. The main active ingredients in these products are lidocaine and benzocaine, which are both mild anesthetics used for the treatment of PE.

10. Consider weight management if you have overweight

Studies have documented a link between premature ejaculation and metabolic syndrome, which refers to a cluster of health conditions often associated with overweight and obesity. These include:

  • Abdominal obesity

  • High blood pressure

  • High blood sugar levels, prediabetes, and diabetes

  • High blood triglycerides, or “bad” cholesterol

  • Low HDL, or “good,” cholesterol

In one study, people with metabolic syndrome were twice as likely to have premature ejaculation. If you have obesity, getting in better shape and losing weight may help you last longer in bed, with the added plus of giving you more sexual stamina. Quitting smoking and exercising more have also been shown to improve erectile function.

11. Drink more coffee

If you don’t drink coffee, now might be a good time to start. One small study found that drinking 100 mg of caffeine, or about 1 cup of strong coffee, two hours before intercourse helped participants last much longer during sex before ejaculating.

Avoid overdoing it with caffeine, though. Experts say 400 mg of caffeine is a safe amount to have daily. Go above that, and you might experience unfavorable side effects like an increased heart rate. If coffee isn’t your thing, there are other drinks that can help you last longer in bed.

12. Consider medication

Prescription medication may be necessary to treat PE for some people. Although there are no FDA-approved medications specifically for PE, some providers prescribe PDE5 inhibitors. These include popular erectile dysfunction drugs like sildenafil (brand name Viagra).

You may also be recommended antidepressants like selective serotonin reuptake inhibitors as an off-label treatment.

13. Look into adult circumcision

Circumcision may feel like an extreme option, but it has merit, according to one study of over 1,000 men with premature ejaculation. Participants were split into two groups, and one group underwent adult circumcision (removal of the penis foreskin). At a one-year follow-up, the group that got circumcised reported being able to last longer during sex, with better control over when they ejaculated and improved satisfaction with the sex they were having.

However, other researchers have found conflicting results indicating that a foreskin might actually help you last longer, so more research needs to be done in this area.

14. Talk to a therapist

If lifestyle changes don’t seem to be helping you last longer in bed, consider talking to a therapist. For some men, underlying mental health issues like stress, anxiety, and depression can prevent them from lasting as long as they would like to during sex. And, premature ejaculation can only add to that stress and anxiety. Working with a psychotherapist can help you get back control over your mental health, which can make life easier and sex more enjoyable.

If the cause is something physical, a certified sex therapist can guide you on techniques, such as biofeedback, visualizations, cognitive distraction, and others, that can help you last longer in bed.

Reviewed by Yael Cooperman, MD, Ro,

Written by Linnea Zielinski

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Foods That Will You Burn Belly Fat

Do You Tend To Gain Weight Around Your Middle? Try Out These Seven Delicious Foods To Slim Down And Get Healthier Today.

1. Beans

“Becoming a bean lover can help you lose weight and whittle your middle,” registered dietitian Cynthia Sass told Today. Beans are loaded with soluble fiber, which eliminates inflammation in your digestive system. Having chronic inflammation can increase your weight gain.

2. Swap Your Beef For Salmon

It’s a common mistake to try to lose your fat by cutting fats completely out of your diet. It’s not just ineffective—it’s unhealthy. The trick is getting the right fats. Saturated fats, which are found in meat and dairy, aren’t going to do any favors for your weight loss goals, but swapping those fats for some types of polyunsaturated fats, like salmon, is a better choice.

Salmon won’t necessarily make you lose weight, but according to San Francisco Gate, swapping your regular meat for fish is a step in the right direction.

3. Yogurt

A study showed that obese adults who ate three servings of fat-free yogurt a day (as well as being on a reduced-calorie diet) lost significantly more fat and weight than those who were also on a decreased-calorie diet but didn’t have yogurt. The yogurt eaters lost 22% more weight and 61% more body fat than the others in the research group, according to WebMD.

4. Red Bell Peppers

Did you know a cup of bell peppers will give you three times the amount of vitamin C recommended for your daily intake? The great news is vitamin C in citrus fruit is fantastic at fighting belly fat, according to Eat This, Not That. So load up on these delicious veggies.

5. Broccoli

Similar to bell peppers, broccoli is high in vitamin C. Pair it with some hummus and you’ve got a power meal.

6. Edamame

High in fiber and nutrients, edamame acts as a great side to any meal because it helps you feel full for a long time. It’s also a remarkably low-calorie food.

Summary………..

Maintaining a trim midsection does more than make you look great—it can help you live longer. Larger waistlines are linked to a higher risk of heart disease, diabetes and even cancer. Losing weight, especially belly fat, also improves blood vessel functioning and also improves sleep quality.

A middle aged man eating a watermelon slice in the middle of a field.
It’s impossible to target belly fat specifically when you diet. But losing weight overall will help shrink your waistline; more importantly, it will help reduce the dangerous layer of visceral fat, a type of fat within the abdominal cavity that you can’t see but that heightens health risks, says Kerry Stewart, Ed.D. , director of Clinical and Research Physiology at Johns Hopkins.

Here’s how to whittle down where it matters most.

  1. Try curbing carbs instead of fats.

    When Johns Hopkins researchers compared the effects on the heart of losing weight through a low-carbohydrate diet versus a low-fat diet for six months—each containing the same amount of calories—those on a low-carb diet lost an average of 10 pounds more than those on a low-fat diet—28.9 pounds versus 18.7 pounds. An extra benefit of the low-carb diet is that it produced a higher quality of weight loss, Stewart says. With weight loss, fat is reduced, but there is also often a loss of lean tissue (muscle), which is not desirable. On both diets, there was a loss of about 2 to 3 pounds of good lean tissue along with the fat, which means that the fat loss percentage was much higher on the low-carb diet.

  2. Think eating plan, not diet.

    Ultimately, you need to pick a healthy eating plan you can stick to, Stewart says. The benefit of a low-carb approach is that it simply involves learning better food choices—no calorie-counting is necessary. In general, a low-carb way of eating shifts your intake away from problem foods—those high in carbs and sugar and without much fiber, like bread, bagels and sodas—and toward high-fiber or high-protein choices, like vegetables, beans and healthy meats.

  3. Keep moving.

    Physical activity helps burn abdominal fat. “One of the biggest benefits of exercise is that you get a lot of bang for your buck on body composition,” Stewart says. Exercise seems to work off belly fat in particular because it reduces circulating levels of insulin —which would otherwise signal the body to hang on to fat—and causes the liver to use up fatty acids, especially those nearby visceral fat deposits, he says.

    The amount of exercise you need for weight loss depends on your goals. For most people, this can mean 30 to 60 minutes of moderate to vigorous exercise nearly every day.

  4. Lift weights.

    Adding even moderate strength training to aerobic exercise helps build lean muscle mass, which causes you to burn more calories throughout the entire day, both at rest and during exercise.

  5. Become a label reader.

    Compare and contrast brands. Some yogurts, for example, boast that they’re low in fat, but they’re higher in carbs and added sugars than others, Stewart says. Foods like gravy, mayonnaise, sauces and salad dressings often contain high amounts of fat and lots of calories.

  6. Move away from processed foods.

    The ingredients in packaged goods and snack foods are often heavy on trans fats, added sugar and added salt or sodium—three things that make it difficult to lose weight.

  7. Focus on the way your clothes fit more than reading a scale.

    As you add muscle mass and lose fat, the reading on your bathroom scale may not change much, but your pants will be looser. That’s a better mark of progress. Measured around, your waistline should be less than 35 inches if you’re a woman or less than 40 inches if you’re a man to reduce heart and diabetes risks.

  8. Hang out with health-focused friends.

    Research shows that you’re more apt to eat better and exercise more if your friends and family are doing the same

    Reference: JOHNHOPKINS | AMBERLEE LOVELL PETERSON

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Hydration and Vitamin C Helps Reduce Wrinkles

What Women Want – glowing healthy-looking skin is one of those things. Beautiful clear skin, like most health outcomes, is due to many factors; good nutrition, adequate sleep, exercise, minimal alcohol usage, avoiding smoking, good skincare and, you guessed it – hydrating.

Research shows that water keeps your body hydrated and refreshed and helps maintain your skin’s elasticity. People who drink large amounts of water are less likely to suffer from scars, wrinkles, and soft lines and they won’t show as many signs of aging as those who drink little amounts of water***.   As you grow older, it is tougher for your body to retain water, so by inputting more water into your system, you are helping your body and your skin stay hydrated giving you a fresher and younger looking skin.

Dehydration in the skin weakens its defense and creates skin sensitivity, irritation, and premature aging. When your skin becomes dehydrated, you experience symptoms of dryness, flakiness, roughness, irritation, and cracking; hence the look of prematurely aged skin.

Vitamin C and Skin Aging

Vitamin C affects cells on the inside and outside of the body and its antioxidant properties can be beneficial when it comes to aging. A study published in the American Journal of Clinical Nutrition 2007** examined links between nutrient intakes and skin aging in 4,025 women aged 40-74. It found that higher vitamin C intakes were associated with a lower likelihood of a wrinkled appearance, dryness of the skin, and a better skin-aging appearance. In addition, topical treatments with Vitamin C have been shown in some studies to reduce wrinkles.

Vitamin C helps the body produce collagen and is present in skin, muscle, and other tissues. People with a low intake of vitamin C may experience slower wound healing, as their bodies will be less able to produce collagen. The Vitamin C deficiency disease referred to as scurvy is characterised by skin fragility, bleeding gums and corkscrew hairs as well as impaired wound healing.

Vitamin C and hydration together are an important part of a great beauty plan for vibrant, glowing skin.

—

by Dr. Iftikhar Shah

reference: **The American Journal of Clinical Nutrition, Volume 86, Issue 4, October 2007, Pages 1225–1231, https://doi.org/10.1093/ajcn/86.4.1225

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5 Healthy Coffee Additives to Try

Coffee is one of the most popular beverages in the world, and up to 85% of Americans drink it daily.1 While coffee consumption is linked to significant health benefits, such as a reduced risk of liver disease, heart disease, type 2 diabetes, and certain cancers, many people add ingredients to their coffee that may counteract some of this popular brew’s positive effects on the body.

For example, many coffee additives, such as flavored creamers and coffee syrups, are high in added sugar and pack significant calories, which can negatively impact blood sugar, body weight, and more.  Fortunately, many nutritious, health-promoting ingredients, such as spices, collagen, and sugar alternatives, can add major benefits to your cup of joe.

Here are 5 healthy additives to try in your coffee.

1. Collagen Peptides

Woman hands with a scoop with collagen or protein powder and a glass of water.
YULIA LISITSA

If you’re looking for an easy way to boost your protein intake, consider adding collagen peptides to your coffee. Collagen peptides are highly absorbable chains of amino acids derived from animal proteins, such as beef, poultry, and seafood. They are a convenient way to increase your protein intake as they can be added to hot and cold beverages, like hot and iced coffee. Most collagen peptide products contain between 10 and 18 grams of protein per scoop, which can help you meet your daily protein needs. Plus, consuming collagen has been shown to benefit health in several ways. For example, studies show that regularly consuming collagen peptides may improve bone density and joint health, increase muscle mass, and improve the health and appearance of the skin. Collagen is a perfect way to boost the health benefits of your coffee as it’s easy to use and comes in a variety of flavors, many of which are sweetened with zero-calorie sugar alternatives, like stevia and monk fruit. 

2. Cinnamon

Stick cinnamon and cinnamon powder on rustic wooden table.
HELEN CAMACARO / GETTY IMAGES

Cinnamon has a warm and spicy flavor that pairs well with coffee’s rich, slightly bitter taste.  Adding a dash of cinnamon to your coffee may help you cut back on the amount of sugar you use in your cup of joe. Plus, cinnamon has been shown to promote healthy blood sugar levels and may be beneficial for those with diabetes and pre-diabetes. Cinnamon is also packed with antioxidant and anti-inflammatory compounds such as coumarin, cinnamic acid, eugenol, and cinnamaldehyde, which can help support overall health by reducing inflammation and enhancing the body’s natural antioxidant defenses. Try sprinkling cinnamon into black coffee or adding a dash of cinnamon to lattes and cappuccinos for a sugar-free way to kick up the flavor of coffee drinks.

3. Monk Fruit Sweetener 

Brown sugar crystals in metal spoon macro
DIMARIK / GETTY IMAGES

Reducing added sugar intake is essential for promoting health and longevity. High-sugar diets have been linked to health risks like fatty liver, weight gain, and heart disease.  Monk fruit, also known as Luo Han Guo, is a sweetener derived from the fruit of the Siraitia grosvenorii plant. It’s 300 times sweeter than sucrose or table sugar, but it’s calorie-free and doesn’t affect blood sugar levels. Unlike many artificial sweeteners like aspartame, monk fruit doesn’t have an unpleasant aftertaste and isn’t associated with health risks. It’s generally recognized as safe (GRAS) by the U.S. Food and Drug Administration (FDA), which means the sweetener has been shown to be safe for its intended use in food. Monk fruit comes in a variety of forms, including liquid drops and granulated products. You can also try monk fruit-sweetened creamers and collagen products if you like a creamier coffee drink.  Some monk fruit products contain erythritol, a sugar alcohol linked to health concerns, so always read product nutrition labels. Some research shows that regularly consuming erythritol may increase the risk of heart attack, blood clots, stroke, and even death in people who are at an elevated risk of developing heart disease.

4. Cacao Powder

Cacao powder
BURCU ATALAY TANKUT / GETTY IMAGES

Cacao powder is a nutrient-rich product derived from the beans of the Theobroma cacao tree, commonly known as the cacao or cocoa tree.  Cacao powder goes through less processing than cocoa powder and has a richer, more intense taste. Cacao powder is packed with protective plant compounds and is one of the best sources of flavonoid antioxidants you can eat. Cacao flavonoids like catechins, anthocyanins, and proanthocyanidins benefit health by reducing inflammation, protecting against cellular damage, and supporting cardiovascular function. In addition to antioxidant and anti-inflammatory compounds, cocoa is high in nutrients necessary for healthy blood pressure regulation, such as magnesium and potassium, making cacao powder an excellent choice for supporting heart health. Cacao can be added to black coffee or mixed into coffee drinks like lattes and cappuccinos. To make a healthier version of a caffè mocha, try using cacao powder, unsweetened milk, espresso, and monk fruit for a sugar-free, antioxidant-rich beverage that’s sure to satisfy your chocolate cravings.

5. Ginger

Ginger and ginger powder
MANUSAPON KASOSOD / GETTY IMAGES

Ginger is a root derived from the Zingiber officinale plant that has a variety of culinary and medicinal uses. Ginger contains over 100 active compounds, including shogaols, gingerols, and paradols, which have powerful health-promoting properties.  Study findings suggest that consuming ginger may positively affect blood sugar, blood lipid, and blood pressure levels and reduce inflammation in the body. Due to its powerful anti-inflammatory effects, regularly enjoying ginger may reduce the risk of inflammation-mediated conditions such as type 2 diabetes, heart disease, and certain cancers. Like cinnamon, ginger has a warm and spicy flavor and is a popular additive in seasonal coffee drinks, like gingerbread lattes. To cut back on your added sugar intake, skip the gingerbread creamer and sugary flavored syrup and use powdered ginger root, monk fruit, and unsweetened milk of your choice to make a delicious, blood-sugar-friendly ginger latte.

How Much Caffeine Should You Have Per Day?

Caffeine is a stimulant found in coffee beans that’s responsible for coffee’s energy-enhancing effects. Caffeine is a central nervous system stimulant and increases alertness and focus by affecting neural activity in the brain. Caffeine is associated with many benefits, such as reducing fatigue and enhancing exercise performance, but consuming too much can lead to adverse side effects. Try to keep caffeine intake to 400 milligrams (mg) or less daily—or about four cups of coffee. Exceeding this limit could result in symptoms like increased heart rate, irritability, insomnia, jitteriness, and nausea.  If you’re pregnant, limit caffeine to 200 mg per day or less. Higher amounts may increase the risk of complications such as low birth weight and increased risk of miscarriage. Some people are more sensitive to the effects of caffeine than others, so assess your tolerance to caffeine and adjust your coffee intake if you experience any symptoms.

Other Ways to Boost Your Morning

In addition to reaching for healthier coffee additives, there are many other ways to elevate your morning routine to improve your overall health.

Here are some evidence-based tips for a better morning:

  • Get moving: Fitting in some movement early in the morning can help you start your day on the right foot. Regular exercise supports body weight maintenance, heart health, muscle growth, blood sugar regulation, and more. Try a brisk walk after enjoying your morning coffee.
  • Eat a healthy breakfast: Starting your day with a high-protein, high-fiber breakfast made with nutrient-dense ingredients can help provide your body with the energy it needs to tackle your day. Examples include a vegetable omelet with sliced avocado, Greek yogurt with seeds and berries, and overnight oats made with chia seeds, collagen, and sliced bananas.
  • Take some time for your mental health: Setting aside a few minutes for your mental health can make a big difference in the rest of your day. Meditating, journaling, and a quick yoga flow are just some examples of morning activities that can reduce anxiety and stress.  Developing a morning routine that includes movement, nutritious fuel, and mindfulness can support overall health and set you up for a more productive and happy day.

A Quick Review

Coffee offers major health benefits, but what you add to your coffee can make a difference. For example, popular coffee additives like flavored creamer and syrups are packed with added sugar, which can negatively affect health in several ways.

Fortunately, healthy additives like collagen, cinnamon, cacao, ginger, and monk fruit can enhance the flavor and health benefits of your coffee.

By

Jillian Kubala, RD
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What Is Hypertension?

Often called the “silent killer,” high blood pressure may have little to no symptoms. Still, you’ll want to watch out for these warning signs.

High blood pressure, or hypertension, can slowly develop and damage your blood vessels and organs over several years. Having high blood pressure is also a major risk factor for heart attack and stroke.

Hypertension is dangerous since it usually presents with little or no symptoms. As a result, hypertension is often called the “silent killer.” Luckily, hypertension is fairly easy to diagnose and can be treated with both lifestyle modifications and medication.

Here’s what you need to know about hypertension and how it may present in those affected.

What Is Blood Pressure?

Blood pressure is the force of blood pushing on a blood vessel wall. Having your blood pressure measured is the primary way to know if your blood pressure is too high. You can check your own blood pressure at home or at a blood pressure machine in pharmacies and some retail stores, or have it measured by a healthcare provider.  That blood pressure reading, measured by a gauge attached to an inflatable blood pressure cuff that wraps around your arm and gently tightens, comes in two different numbers. Systolic blood pressure is the pressure inside your arteries when your heart beats. Diastolic blood pressure is the pressure inside your arteries when your heart rests.  Healthcare providers read your blood pressure in systolic over diastolic blood pressure format. For example, 120 over 80 (120/80) is considered the normal range for blood pressure.

Hypertension Symptoms

Hypertension often is asymptomatic, meaning that it does not produce symptoms. This is why it often goes unnoticed. However, some patients may show signs, such as stroke-like symptoms, chest pain, and shortness of breath. There are three “inconclusively related symptoms” of hypertension that are not always caused by it: blood spots in the eyes, facial flushing, and dizziness.

Blood Spots in the Eyes

This condition is called a subconjunctival hemorrhage. It is more common in people with diabetes or hypertension.

The blood spots appear on the whites of the eye. The spots may seem alarming, but they usually heal on their own within a few days or weeks.

Facial Flushing

A red face from hypertension happens when blood vessels in the face dilate. While facial flushing isn’t directly caused by hypertension, it may be related to blood pressure that is higher than normal.

Dizziness

Dizziness is a symptom that may be related to hypertension. Do not ignore sudden onset dizziness, loss of coordination and balance, and trouble walking. Those symptoms can indicate a stroke, for which hypertension is the leading cause.

Symptoms of Hypertensive Crisis

A hypertensive crisis is when blood pressure rises quickly and severely and reads 180/120 or higher. Readings in that range can lead to organ damage, heart attack, stroke, or loss of consciousness.

Symptoms:

  • Chest pain
  • Shortness of breath
  • Back pain
  • Numbness or weakness
  • Change in vision
  • Difficulty speaking
  • Severe headache
  • Nosebleeds
  • Severe anxiety

Try relaxing for five minutes and then retake a reading if you get a high blood pressure reading but do not have any symptoms. Seek urgent medical care if the second reading is still 180/120 or greater.

What Causes Hypertension?

Hypertension often develops over time. Lifestyle factors, certain health conditions, genetics, and family history can increase your risk of developing high blood pressure.

Lifestyle choices that can increase your risk include:

  • Not getting regular physical activity
  • Smoking
  • Drinking too much alcohol
  • Eating a diet that is too high in sodium and too low in potassium. Certain health conditions or statuses—like diabetes, obesity, and pregnancy—can also result in high blood pressure.

How To Prevent High Blood Pressure

Regularly check your blood pressure and listen to a healthcare provider if they advise you to lower it.

Unlike other health conditions, you cannot count on a symptom to signal that your blood pressure is dangerously high. Keeping your blood pressure under control consistently is essential, especially if a healthcare provider suggests you need to.

Lifestyle changes are recommended for everyone with high blood pressure. Medication is often needed as well, and a number of very effective medications are available on a prescription basis. Your clinician may even recommend a combination of blood pressure medications, based on your individual case.

Quit Smoking

Consider quitting if you smoke. Smoking can damage your heart and blood vessels. Nicotine raises blood pressure, and breathing in carbon monoxide when lighting up reduces the amount of oxygen your blood can carry.

Limit Alcohol

Make sure not to drink alcohol excessively. The recommended limit is no more than one drink per day for women and two for men.

Exercise Regularly

Aim to get at least 150 minutes of moderate-intensity exercises, such as brisk walking or bicycling, weekly.11 For example, you could do at least 30 minutes of activity five days a week.

Limit Your Salt and Up Your Potassium Intakes

Too much sodium in your diet can raise your blood pressure. Limit your sodium intake if you have high blood pressure. Eat whole foods and limit or avoid processed foods since they are high in sodium.

Having enough potassium in your diet is also important. Increasing your potassium intake can help you lower your blood pressure if it is high.12 Whole foods high in potassium include bananas, potatoes, beans, and yogurt.

Get Enough Sleep

Sleep is important for overall health. Adults should aim for at least seven hours per night.

Additionally, try to lower your stress levels as much as possible. Getting a good night’s rest can be helpful, as can taking time to unwind each day with activities you enjoy.

A Quick Review

High blood pressure, or hypertension, happens when force increases blood on blood vessel walls. Hypertension does not usually have symptoms. Therefore, regularly checking your blood pressure is essential to confirm that it’s in a healthy range.   Different factors, like genetics and lifestyle, can increase the chance of high blood pressure. Still, you can make changes to prevent high blood pressure, like getting regular exercise and getting enough sleep.

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How to Lower Diastolic Blood Pressure

When you get your blood pressure checked, it’ll give you two numbers: the systolic blood pressure and the diastolic blood pressure. Diastolic blood pressure is the number at the bottom of a blood pressure reading. For example, a standard blood pressure is 120/80 millimeters of mercury (mmHg). The “80” is your diastolic blood pressure.

Your diastolic blood pressure is the amount of force your heart exerts on the walls of your arteries (blood vessels) in between heartbeats when your heart is relaxed. Healthcare providers consider a normal diastolic blood pressure to be 80 mmHg. A number higher than 80 could signify a high diastolic blood pressure.

Having a high diastolic blood pressure, especially in combination with a high systolic blood pressure, increases your risk of heart disease. Fortunately, there are several lifestyle changes, medications, and therapies that can help you lower your diastolic blood pressure and reduce your risk of complications.

Lifestyle Changes

Studies show that a variety of heart-healthy lifestyle changes can lower both systolic and diastolic blood pressure—thereby also reducing your risk of heart disease.2 The American Heart Association recommends the following four lifestyle practices that can lower blood pressure, reduce heart disease, and help manage weight, blood sugar, and cholesterol levels.

Exercising

Getting regular exercise and physical activity throughout the week can help lower your diastolic blood pressure. In one review, people who exercised most days of the week had a diastolic blood pressure of 5 to 6 points lower than those who did not participate in physical activity.

Experts recommend exercising for at least 30 minutes a day for five days a week. To help you reach this goal, it’s beneficial to choose physical activities you enjoy. These activities may include walking, dancing, playing tennis, swimming, or biking. Adding workouts to your daily schedule and exercising with loved ones can also help you stay motivated.

Eating a Heart-Healthy Diet

Another way to lower diastolic blood pressure is to eat a heart-healthy diet. A few dietary styles (like the DASH diet and the Mediterranean diet) have been found to lower blood pressure. These diets focus on eating more fiber and potassium and choosing food groups like fruits, vegetables, whole grains, nuts, low-fat dairy, and skinless poultry and fish. You can also modify these diets to include traditional and cultural foods that you enjoy.

Try to limit processed foods and foods that can contain excess salt, sugar, and unhealthy fats. If your blood pressure is a concern for you, talk to your healthcare provider about getting a referral to a nutritionist. They can help you understand how to read ingredient labels and develop a meal plan that works best for your needs.

Quitting Smoking

Using nicotine, such as smoking cigarettes and vaping can cause blood pressure spikes.6 Smoking is a serious risk factor for heart disease. That said, quitting smoking can help reduce blood pressure and lower your risk of heart-related complications. Quitting smoking cold turkey isn’t always easy. If you need additional support with this habit, it may help to talk to your healthcare provider or reach out to a mental health professional who specializes in substance use.

Getting Good Quality Sleep

Studies shows that not getting enough sleep or getting poor quality sleep increases your risk of heart disease.7 During sleep, your systolic and diastolic blood pressure are lower. Not getting enough sleep or having an inconsistent sleep schedule can contribute to adverse health effects, including high blood pressure.

For a restorative sleep schedule, aim to get at least 7 hours of uninterrupted sleep per night. If you’re experiencing sleep problems or have symptoms of a sleep disorder, contact your healthcare provider to learn more about your symptoms and to see if you’re at risk for a condition such as obstructive sleep apnea or insomnia. Your provider can help you find treatments that improve sleep, and thus, lower your diastolic blood pressure.

Medications

While lifestyle changes are a great way to manage blood pressure at home, sometimes you may need a medication to pair with the modifications you’re making. Certain medications can lower your blood pressure, but also reduce the risk of experiencing heart disease and stroke. Some commonly prescribed blood sugar medications include: Whelton PK, Carey RM, Aronow WS, et al. 2017 ACC/AHA/AAPA/ABC/ACPM/AGS/APhA/ASH/ASPC/NMA/PCNA Guideline for the Prevention, Detection, Evaluation, and Management of High Blood Pressure in Adults: A Report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines. Hypertension. 2018;71(6):e13-e115. doi:10.1161/HYP.0000000000000065

  • Diuretics (water pills) such as Thalitone (chlorthalidone) and Aquazide (hydrochlorothiazide)
  • ACE-inhibitors like Zestril (lisinopril) and Verelan (verapamil)
  • Angiotensin receptor blockers (ARBs) including Cozaar (losartan) and Diovan (valsartan)
  • Calcium channel blockers, which may include Norvasc (amlodipine) and Adipine (nifedipine)

It’s important to take any blood pressure medications that your healthcare provider prescribes to you as directed. Try to also take the medication(s) at the same time each day without missing doses.

Complementary and Alternative Therapies

While complementary medicines don’t replace conventional medical treatment, they can play some role in lowering your diastolic blood pressure. Consider the following treatment options:

  • Relaxation techniques: Deep breathing, meditation, and visualization can all help relax your body and lower your blood pressure11
  • Yoga: A review found that people who did yoga three times per week lowered their diastolic blood pressure by approximately 6 mmHg over time12
  • Omega-3 fatty acid supplements: One study showed that people who took an omega-3 fatty acid supplement (such as fish oil tablets) each day had lower diastolic blood pressure
  • Garlic supplements: While the evidence is mixed, some studies suggest that garlic supplements may help lower diastolic blood pressure10
  • Green tea extract: In the short term, green tea extract might help lower overall blood pressure levels

Keep in mind: supplements are not regulated by the U.S. Food and Drug Administration (FDA). If you are interested in trying an herbal supplement, talk to your provider to see if they are safe for you.

How to Check Your Blood Pressure at Home

High blood pressure is known as the “silent killer” because it doesn’t always cause symptoms, but can still be detrimental to your heart health. If you have high blood pressure or are at risk for hypertension, checking your blood pressure at home can be a good way to keep track of it.

To take your blood pressure at home, make sure you have a blood pressure device that properly fits your arm. Do not eat, smoke, exercise, or drink caffeine in the 30 minutes before checking your blood pressure, as these can all affect your blood pressure. It’s also important to go to the bathroom and empty your bladder before you check your blood pressure.

After resting quietly for about five minutes, it’s time to take your blood pressure. Sit in a chair with your feet and back supported, and relax your arm on a table so it’s at the same level as your heart. Fit your blood pressure cuff over your bare arm (not over a sleeve). Then follow the instructions on your blood pressure device to obtain a proper reading. Keep track of the results in a journal or the notes app on your phone so you can easily show your results to your provider at your next appointment.

For reference, the chart below explains what your blood pressure reading means.

BLOOD PRESSURE CATEGORY SYSTOLIC BLOOD PRESSURE (TOP NUMBER) DIASTOLIC BLOOD PRESSURE (BOTTOM NUMBER)
Normal Blood Pressure Less than 120 mmHg Less than 80 mmHg
Elevated Blood Pressure 120 to 129 mmHg Less than 80 mmHg
Stage 1 Hypertension 130 to 139 mmHg 80 to 89 mmHg
Stage 2 Hypertension 140 to 179 mmHg 90 to 119 mmHg
Hypertensive Crisis 180 mmHg or higher 120 mmHg or higher

When to Contact a Healthcare Provider

If you are concerned about your blood pressure, schedule an appointment with your healthcare provider to have your blood pressure checked and get advice on how to lower it or keep it in the normal range. If your blood pressure is high and you have any concerning symptoms like chest pain, shortness of breath, numbness or weakness on one side of the face or body, or difficulty speaking, it’s essential to seek medical attention right away.

A Quick Review

High systolic and diastolic blood pressure increases your risk of heart disease. You can lower your diastolic blood pressure by following a healthy lifestyle through getting regular exercise, eating a heart-healthy diet, avoiding nicotine, and getting good quality sleep. Your healthcare provider can also prescribe medications to help lower your blood pressure. Some complementary therapies like relaxation and yoga can also offer some benefits for reducing blood pressure.

By Angela Ryan Lee, MD

 

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What Happens When You Don’t Ejaculate (Release Sperm) for a Long Time?

Ejaculation refers to semen being released from the penis during orgasm. There are many reasons why someone may not ejaculate for a long time. Some people do it intentionally for personal or religious reasons.1 Some people abstain to increase their sperm count for fertility purposes.  Other people may have a health condition that makes ejaculation difficult or impossible.

The effects of not ejaculating haven’t been studied extensively, but there is no evidence that doing so—even for extensive periods—is harmful. There are no known negative side effects of not ejaculating. That said, if you are unable to ejaculate, or are having trouble ejaculating, it’s important to see a healthcare provider to find out if you have an underlying health condition that may be causing this.

Reasons You’re Not Ejaculating

There are several reasons why someone may not be ejaculating. Sometimes the reasons are intentional, and sometimes they are not.

Intentionally Abstaining

Whether or not to engage in sexual activity or masturbation is a personal choice. Some people make mindful choices not to ejaculate for specific periods or extended periods. For example:

  • Many religions advise abstention from masturbation or sexual activity.
  • Someone may also choose not to ejaculate for personal reasons or as a part of a spiritual journey.
  • Healthcare providers might recommend abstaining from ejaculating for several days while trying to conceive or before fertility treatments.

Delayed Ejaculation

A sexual disorder called delayed ejaculation can be the cause of not ejaculating. Delayed ejaculation is defined as either a delay in the ability to ejaculate or a complete inability to ejaculate.  Delayed ejaculation is not common and experts aren’t sure what causes it. It used to be believed that relationship issues or psychological issues cause delayed ejaculation. It might be caused by endocrine, genetic, or neurobiological conditions, or it might be a medication side effect. Endocrine conditions are hormone-related, such as low testosterone.

Retrograde Ejaculation

Retrograde ejaculation is when semen is not expelled through the penis during orgasm, but enters the bladder instead. This is often referred to as a “dry orgasm” because you experience an orgasm, but you see a very low volume of semen or no semen at all.  Conditions like diabetes, previous pelvic surgeries, neurological conditions, and bladder malformations can cause retrograde ejaculation. It may also be a side effect of certain medications.

Anejaculation

Anejaculation is when you don’t ejaculate at all during sexual activity. A person with anejaculation experiences erections without ejaculation. However, they may ejaculate during nocturnal emissions (wet dreams) or while masturbating.  There are various potential causes of anejaculation, including health conditions like spinal cord injuries, diabetes, and multiple sclerosis. Potential psychological causes include a lack of body awareness, guilt or shame about sex, and performance anxiety.

Aging

People with male reproductive organs can ejaculate and produce sperm for their entire lives—there isn’t a particular age where this ability goes away. However, similarly to people with female reproductive organs, reproductive capacity decreases as they age. As such, it can be more difficult to experience erections and orgasms/ejaculations as they get older.6

Side Effects of Not Ejaculating for a Long Time

There is nothing inherently harmful about not ejaculating for a long time. There are no known dangerous physical or psychological side effects. However, some general side effects are possible for certain individuals.

Physical Effects

Testes constantly produce sperm. If you don’t ejaculate it, the sperm becomes reabsorbed into the body.7 Some people are concerned that you will get “blue balls” if you don’t ejaculate, or pain due to sexual arousal that doesn’t end in orgasm. However, there are no known medical problems associated with this phenomenon, and any discomfort resolves without intervention.

Psychological Effects

The mental health effects of not ejaculating or abstaining from ejaculating aren’t well-researched at this time.9 However, many people report different emotions when they haven’t ejaculated for a long period of time. Some people might experience clarity or peace of mind, while others may report feeling more irritated or distressed.  People who experience ejaculated-related health problems, such as delayed ejaculation or anejaculation, may experience relationship stress, or anxiety surrounding sexual contact and sexual desire.

Benefits of Not Ejaculating

There are no reported benefits of not ejaculating, and the benefits of this practice have not been studied. Nevertheless, people who intentionally refrain may report benefits, such as mental and emotional balance, decreased fixation on sex, increased energy, and stress relief.  While many people abstain from ejaculating for several days while trying to conceive, or going through fertility treatments, the effectiveness of this practice is not clear. Research has found that abstaining from ejaculating for several days increases sperm count and semen volume. It’s less clear if this practice is helpful for other sperm aspects, such as motility (movement speed), vitality, and morphology (sperm shape).

Benefits of Ejaculating

Again, the mental health benefits of ejaculating or not ejaculating are not well studied.9 Still, there are some immediate benefits to experiencing orgasm, including reduced stress, improved mood, and even pain relief.  There is some evidence that ejaculation frequency might be protective against developing prostate cancer. For example, one 2016 study found that participants who reported higher rates of ejaculation were less likely to be diagnosed with prostate cancer.

Side Effects of Ejaculating Too Frequently

It’s normal to ejaculate frequently, and ejaculating daily or even several times a day has no known negative side effects. Ejaculating frequently may cause certain side effects, such as chafing of the skin (usually from masturbation specifically) or fatigue.  Some people may be concerned that frequent ejaculation may cause sex addiction or other sexual disorders. While the exact causes of sex addiction haven’t been identified yet, it is not thought to be caused by excessive masturbation or sexual activity. On the other hand, excessive masturbation or sexual activity may be a symptom of a sex addiction.

Masturbating frequently might affect sexual function, leading to issues like sexual desensitization, where you become less sensitive to sexual stimulation. Some people who masturbate frequently experience trouble getting erections or reaching orgasm through other forms of sexual activity.

When To See a Healthcare Provider

It’s normal for some people to not ejaculate for a long time. In most cases, it will not cause physical or psychological harm.  See a healthcare provider if you have any concerns about your ejaculation patterns. If you are intentionally not masturbating because of guilt or shame about sex or masturbation, you may want to speak to a therapist about your feelings and concerns.

Conditions like diabetes, multiple sclerosis, and sexual disorders can result in an inability to ejaculate.  Endocrine disorders, neurological disorders, and medication side effects may also cause these symptoms.4 A healthcare provider can evaluate you for any underlying medical conditions and discuss treatment plans.

A Quick Review

Not ejaculating for several days, weeks, or even longer, is not damaging to your health. Some people abstain from ejaculating for religious reasons, personal reasons, or to increase sperm count while trying to conceive.  If you are unable to ejaculate, you may have an underlying medical condition causing these symptoms. It’s important to visit your healthcare provider for an evaluation.

By :Wendy Wisner

 

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11 Types of Condoms, Plus the Pros and Cons

There are many types of condoms. They come in a variety of shapes, colors, and sizes. You can choose from qualities like lubricated and ribbed, as well as materials like latex or lambskin. You can even try flavored or glow-in-the-dark condoms.  Condoms can reduce the risk of spreading sexually transmitted infections (STIs) through skin-to-skin contact during oral, genital, or anal sex. They’re also about 82% effective at preventing pregnancy.  Each type of condom comes with pros and cons. The best option for you depends on what works for you and your partner.

1. Latex Condoms

Standard latex condoms are the most common type of rubber and a reliable choice for preventing pregnancies and STIs. That’s because latex is a non-porous material that’s easy (and cheap) to produce. When you use a latex condom, avoid using oil-based lubes like:

  • Lotion
  • Massage oil
  • Baby oil
  • Vaseline

Oil-based lube can break down latex, making these condoms less effective. Therefore, it’s best to opt for a water or silicone-based lube when you use a latex condom.If you notice any itching, redness, or rash after using one, ask a healthcare provider to test you for a latex allergy.

2. Non-Latex Condoms

If you have a latex allergy, you still have plenty of options. This includes condoms made of:

  • Polyurethane
  • Polyisoprene
  • Lambskin

Polyurethane and polyisoprene condoms are made from synthetic materials and protect against both pregnancy and STIs.3 Synthetic condoms can also function properly with oil-based and water-based lubes.  Lambskin condoms can also be used with both types of lube. They are effective at protecting against pregnancy, but they aren’t recommended for protection against STIs or HIV.

3. Internal Condoms

Unlike external condoms, internal condoms—sometimes called female condoms—are inserted inside the vagina.  Because they are more difficult to insert, internal condoms are only 79% effective in practice. To avoid pregnancy, combine them with another form of birth control, such as:

  • Birth control pill
  • IUD (intrauterine device)
  • The patch

The big benefit of internal condoms is that they provide those with vaginas greater control over their sexual health. Plus, you can insert them up to eight hours before sex, so you don’t have to pause for a condom break in the heat of the moment.  Just make sure not to use them with external condoms because that increases the risk of breakage for both.

4. Lambskin Condoms

Lambskin condoms are made from the lining of animal intestines. While the material may feel more natural or increase sensitivity during sex, it’s also much more porous. The holes in lambskin are large enough that some STIs, like HIV or herpes, can pass right on through. Therefore, they don’t protect against STIs and are much less effective at preventing pregnancy.3 So unless they’re the only condom present, it’s best to skip over these products.

5. Flavored Condoms

Flavored condoms are an easy way to add a bit of novelty to the bedroom, especially if you or a partner dislike the taste of latex during oral sex. Plus, they’re essentially the same as good ol’ latex condoms— except one’s covered in a tasty coating.  These condoms are also safe for vaginal sex, but if you notice any vaginal irritation, switch to a different type of condom next time.

6. Glow-In-The-Dark Condoms

Your friend bought you a whole box of glow-in-the-dark condoms as a joke gift for your birthday, but they’re not actually safe to use, right?  Turns out, glow-in-the-dark condoms are typically made from latex. So they’re just as effective as your average condom. It all comes down to personal preference; it’s not a safety issue.

7. Ribbed Condoms

If you’re perusing the condom aisle, you may see some boxes claim to enhance pleasure thanks to their unique design and shape. More often than not that signifies that their sheaths are ribbed, meaning they have additional texture on the outside. The placement of these ribs are designed to add stimulation and, depending on their placement, may be enjoyable for either partner. However, if your genitals are quite sensitive, you may find ribbed or other textured condoms agitating. One way you can reduce the friction is with lube.

8. Spermicide Condoms

Some condoms include spermicide, a chemical substance that immobilizes and destroys sperm. On its own, the substance is 79% effective at preventing pregnancy and comes in different forms, including:

  • Foam
  • Gel
  • Cream
  • Film
  • Suppository
  • Tablet
  • The chemical may cause irritation or an allergic reaction, so it’s probably best to stick to spermicide-free sheaths.

9. Thin or Ultra-Thin Condoms

Thin or ultra-thin condoms are exactly what they sound like: a condom with slightly less material. Therefore, many people tout them as the most-preferred barrier method of contraception because they don’t totally reduce sensation. But does thinner material mean they’re more likely to break? Not necessarily. Condoms usually break because of heat, friction, and using oil-based lube.

10. Lubricated Condoms

These types of latex condoms have lube built right in. Therefore, you don’t have to worry about bringing your own or figuring out if your lube is okay to use with this latex condom (remember how oil-based lubes can break down latex?). Lubricated condoms also reduce friction from vaginal dryness. This can prevent irritation, and it can prevent the condom from tearing or breaking.

11. Tingling Condoms

Thanks to the addition of a specially formulated lubricant, these type of condoms provide a “tingling” sensation for one or both partners. Some people say this subtle prickle is incredibly pleasant, while others may find it uncomfortable or barely notice it at all—it’s all a matter of personal preference. Plus, most versions of this rubber use minty lube to achieve the desired effect, meaning it may also taste or smell better than a regular latex condom.

A Quick Review

Condoms can be made from different materials like latex, nitrile, and lambskin. There are also fun, novelty condoms that glow in the dark or are coated with a flavoring. If you are irritated by a specific type of condom, it may be best to try a different condom or another form of birth control.  While each type of condom has its own pros and cons, it ultimately comes down to what is best for you and your partner.

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