Exercises and Natural Remedies to Help Address Premature Ejaculation

Premature ejaculation is one of the most common sexual dysfunctions amongst men, impacting nearly 30% - 40% of men at some point in their lives. However, just because as many as one out of every three men are impacted by this condition does not necessarily mean they have to live worried about helping their partners achieve a point of sexual satisfaction. In fact, several natural remedies and exercises for premature ejaculation have been extensively studied to help men address the issue of “finishing too quickly.”

What is premature ejaculation?

Premature ejaculation (PE) is when a man orgasms before intercourse, within a minute of being stimulated sexually or with minimal sexual stimulation. Men dealing with premature ejaculation are usually unable to delay ejaculation, leading to uncontrolled ejaculation and a rapid loss of erection before both partners enjoy a satisfying sexual experience. Even though there is no formal cutoff time for what is officially characterized as premature ejaculation, consistently "finishing" before either partner reaches a point of sexual satisfaction can lead to frustration, anxiety and sometimes a total avoidance of sexual activities.

While there is no definitive cause of premature ejaculation, there are several indicators that may point to increased prevalence of the condition. For example, men who have low levels of the chemical serotonin in their brains tend to take a shorter time to ejaculate. Other causes of PE include emotional factors like stress, depression, anxiety, guilt, lack of confidence or poor body image and sexual repression. A host of medical conditions can also contribute to PE, such as hormonal imbalance, irregular levels of neurotransmitters, inflammation or an infection in the prostate or urethra, genetic traits or erectile dysfunction, which occurs when the penis doesn’t remain firm enough for sex.

Why should premature ejaculation be addressed?

PE causes negative outcomes on the psychology, quality of life, sexual relationships, emotional and general wellbeing of an individual. A direct effect of PE is the decreased sexual pleasure because of poor control over ejaculation. Premature ejaculation (PE) has also been associated with a range of negative psychological effects, including anxiety, depression, and distress in both men and their partners.

Premature ejaculation can lead to the loss of intimacy experienced with a sexual partner. A man might feel angry, ashamed, upset, and even turn away from his partner as a result of the condition. The partner, on the other hand, might equally be upset with the change in sexual intimacy and this can further worsen the state of the relationship. There is also the constant feeling of guilt, embarrassment or frustration which can have a ripple effect on the other aspects of a man’s life and a general reduction in productivity.

PE should also be addressed because it can lead to a vicious cycle in which the stress and anxiety induced by the sexual dysfunction only worsens it. By having the issue top of mind during one’s sexual encounters, the issue is only further worsened.

What are the available remedies for premature ejaculation?

As stated earlier, several remedies are available for PE. However, some of these options have a host of undesirable side effects. For example, the over-the-counter topical anesthetic creams which contain a numbing agent such as benzocaine, lidocaine or prilocaine that can treat premature ejaculation by reducing sensation and delaying climax have been reported to sometimes cause mild pain, mild burning sensation, decreased libido, temporary loss of sensitivity and decreased sexual pleasure. Sometimes, female partners also have reported these effects, as the numbing spray spreads onto the vagina. As we like to put it, what’s the point of lasting longer in bed if you’re not able to maximize the pleasure?

The lidocaine spray, which works similarly to the anesthetic creams, can also cause comparable negative side effects. Additionally, these numbing sprays typically have to be applied approximately five minutes before intercourse. In other words, at the heat of the moment, one is expected to step away in order to numb their penis before resuming sexual activity.

There are also oral prescription drugs that can delay orgasm including antidepressants [selective serotonin reuptake inhibitors (SSRIs), such as escitalopram (Lexapro), sertraline (Zoloft), paroxetine (Paxil) or fluoxetine (Prozac, Sarafem)], analgesics (painkillers) and phosphodiesterase-5 inhibitors. These medications come with a whole host of negative side effects, including nausea, perspiration, drowsiness, decreased libido, headache, dizziness, facial flushing and indigestion. For younger individuals, SSRIs even bring the risk of suicidal thoughts. In terms of their negative impacts on sexual health, SSRIs can cause decreased sex drive as well as erectile dysfunction. It's important to note that the FDA has not formally approved these drugs for the treatment of PE. They're simply being prescribed for off-label use.

Recommended exercises, life changes and natural remedies for PE

Having stated the not-so-great options to address PE, it is paramount to discuss the effective natural remedies which come without the negative lasting side effects mentioned above. Exercises such as kegels and squats, certain fruits and vegetables, and natural supplements can all help address PE without the lasting side effects associated with numbing sprays, wipes, creams or prescription medications.

1) Kegel exercises

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Kegel exercises are also called pelvic floor muscle training (PFMT) exercises or simply pelvic exercises. These exercises help to strengthen the muscles of the pelvic floor (pubococcygeal (PC) muscles), which provide support to the pelvic organs, including the urethra, bladder, and bowel. The PC muscles also promote good bladder control and sexual function.

Weak pelvic floor muscles might impair the ability to delay ejaculation, but just as you can strengthen your arm or leg muscles through regular workouts, you can strengthen your PC muscles with Kegel exercises. Exercises for premature ejaculation can have a significant impact on one’s endurance in bed, and can even improve the intensity and control of orgasms.

2014 Therapeutic Advances in Urology study found that pelvic floor exercises can help men dealing with lifelong premature ejaculation control their ejaculatory reflex, increasing the time it takes for them to climax.

To perform these exercises:

Find the right muscles by stopping mid-stream while urinating or tightening the muscles that stop the passage of gas

  1. While lying down, tighten the pelvic floor muscles for 3 seconds, and then relax for 3 seconds. Try this at least ten times in one session and repeat it about 3 times a day
  2. Gradually increase the number of seconds as the muscles become stronger
  3. Focus only on the pelvic floor muscles and don’t tighten the abs, thighs, or buttocks. Also, remember to breathe freely during the exercises

In addition to kegel exercises, there are other activities that can help strengthen the areas that are most used during sex. These exercises include:

  • Weighted squats, which help to strengthen the whole body including the pelvic muscle
  • Hindu press up, a great prep for missionary
  • Hip thrusts, which help to strengthen the butt and core muscles

 2) Dietary Changes

In addition to exercises, there are dietary changes one can make to help address premature ejaculation. According to research, zinc and magnesium play a role in sexual health and can play a role in premature ejaculation.

Incorporating foods that are rich in zinc and magnesium into one’s diet may help prolong the time it takes to ejaculate. Some examples of such foods include: oysters, pumpkin seeds, soybeans, yogurt, spinach, wheat germ cereal, almonds, kidney beans, chickpeas, sesame seeds, dark chocolate, garlic, and peas.

Ultimately, eating healthy plays a very important role in overall sexual health. It is important to watch one’s weight and to avoid foods that are high in fat content.

3) Exercises in mindfulness, such as meditation

Given that stress and anxiety are two of the most common inducing factors of PE, it is important to let your mind rest throughout the day. Find moments of zen to focus on nothing but yourself and to step away from all frustrations and angers. You'd be surprised to see how significant of an impact just five to ten minutes of meditation could play on your overall sexual health. 

4) Natural supplement solutions

Beyond exercises and changes to diet, a natural dietary supplement can also help address factors commonly associated with PE. For example, mate endurance is a natural, 100% drug-free, once-daily supplement intended to help address premature ejaculation. It is clinically proven to increase men’s overall sexual satisfaction and decrease sexually-related distress. And the great part is that since it is all natural, it doesn’t come with any of the lasting side effects associated with other “solutions.”

Action Steps

Premature ejaculation is a very common sexual dysfunction amongst men, impacting nearly 30% – 40% of men in total. Consequently, the sexual dysfunction has significant impacts on the psychology and general well-being of both partners in a sexual relationship. While SSRIs and numbing sprays have been the most commonly turned to solutions, there are other ways to address PE without the lasting side effects. These natural remedies range from exercises to changes to diet to adding a once-daily natural supplement such as mate endurance. Time to make the good times last!