Premature ejaculation is one of the most common silent concerns among men, affecting not only their sex life, but also their self-esteem and self-confidence. Being a sensitive topic, it is important to understand that you are not alone: a large part of the male population experiences this condition at some point in their lives. Statistics indicate that one in three men admits to having suffered from it at some point.
What is the premature ejaculation?
Premature ejaculation consists of inability to control the moment of ejaculation during sexual intercourse, leading to ejaculation that occurs too soon. According to the World Health Organization (OMS), this condition is considered a disorder when it causes discomfort or difficulties in sexual relationsIt is not a concern for most men if it occurs occasionally, but if it happens frequently, it deeply affects sexual relations and the quality of life of the individual involved.
This has always been a taboo subject. Men who suffer from it do not talk about it with their friends, much less with their partner, thus distancing themselves further and, in some cases, causing breakups.
This deterioration in sexual life can be treated and resolved, with the help of specialists. Medications, psychological counseling, and techniques to delay ejaculation can help improve sex and your life as a couple.
Why does it occur?
The different factors that influence premature ejaculation are classified as psychological and physical. Let's see what they consist of below:
Psychological factors
Current studies confirm that the cause of premature ejaculation is psychological in most cases, generated by problems of anxiety, stress, and sometimes, by lack of experience.
Concern about sexual performance and the pressure to satisfy one's partner generates anxiety, which is reflected in a faster ejaculation than normal. Another triggering factor is stress caused by work, family, financial and other problems, which influence poor sexual performance.
In the case of very young men, their sexual inexperience can also cause problems in controlling ejaculation.
physical factors
This line includes health problems:
- Hormonal imbalances: levels Low testosterone levels can lead to low libido and the ability to control ejaculation, leading to problems such as psychological erectile dysfunctionIf you have this last problem, we recommend you take a look at different exercises for psychological erectile dysfunction.
- Health problems: diseases such as prostatitis or diabetes can trigger a erectile dysfunction.
- Use of certain substances: Excessive alcohol, smoking and recreational drugs also cause negative effects on male sexual function.
What are the symptoms?
The most obvious symptom of premature ejaculation is the inability to control ejaculation during sexual intercourse.
Although each individual may experience premature ejaculation differently, in most cases the following symptoms occur:
- Ejaculate in less than a minute after penetration.
- Feelings of frustration or anxiety related to sexual activity.
- Difficulty enjoying sex either by oneself or with one's partner.
- Changes in the relationship due to intimacy or communication problems.
Techniques to delay premature ejaculation
There are various techniques that, when incorporated into your sex life, can help delay ejaculation. Below, we present some of the most effective ones:
1. The stop and start technique
As the name suggests, it involves stopping when you feel like you are about to ejaculate and allowing the sensation to subside before continuing. This method not only helps you prolong the sexual act, but also improves your control over your body.
2. The “squeeze” technique
This technique, widely used by men, shows that squeezing the base of the penis just before ejaculation helps to reduce the sensation and, therefore, delay ejaculation.
3. position changes
It involves changing sexual positions to find one in which there is less stimulation, that is, where there is less movement and less friction, to allow you to have greater control over your arousal. Experiment with different positions until you find the ones that best suit your needs.
4. Communication with your partner
We emphasize that openly communicating your concerns to your partner will help reduce the pressure you feel, fostering an environment of mutual understanding, which can benefit your sexual performance. To create a good sexual climate in the couple there must be trust, security and comfort.
Exercises to delay ejaculation
There are some exercises that with continued practice can help you improve your control over ejaculation. Some of these are:
Kegel exercise
Previously, these exercises were associated only with women, but muscles have no gender; in addition to combating urinary incontinence, rectal prolapse and pelvic pain, Kegel exercises are an effective weapon against erectile dysfunction.
Among the benefits are: kegel exercises for men strengthen pelvic floor muscles and help you gain control over ejaculation. To do them:
- Identify the muscles you use to stop the flow of urine.
- Contract these muscles for 5 seconds and then relax.
- Repeat 10-15 times a day, gradually increasing the contraction time.
Breathing exercise
Controlled breathing, besides being a good way to relax, can also be a powerful tool to reduce anxiety and improve control during sexual relations.
Diaphragmatic or abdominal breathing exercises can be particularly helpful: take deep, slow breaths. Breathe in slowly and deeply for 5 seconds, hold for 2 seconds, then exhale for 5 seconds.
Focus on inhaling and exhaling, and notice how this helps you gain more control. By paying less attention to your sensations, you are more likely to delay the moment of orgasm.
What should I eat to last longer if I am a premature ejaculator?
The diet you follow has a considerable impact on your sex life. We recommend including the following foods that are known for their benefits on sexual health:
Zinc rich foods
If you're looking for foods that increase testosterone, beef, seafood, legumes, and nuts are excellent sources of zinc, a mineral crucial for sexual health and testosterone production.
Fruits and vegetables
Antioxidant-rich foods, such as blueberries, oranges, and spinach, can help improve blood circulation, which is essential for sexual performance.
Lean protein
Including chicken, turkey and fish in your diet can be beneficial for your energy level.
Healthy fats
Avocados, nuts and olive oil can help maintain a healthy heart and improve circulation.
Dark chocolate
Provides flavonoids that can help improve circulation, which is beneficial for sexual performance.
Positions to last longer in bed
The position in which you have sex can greatly influence your level of control. Here are some positions that may help you prolong the time before ejaculation:
The position of the spoon
This sideways position allows for gentler penetration and less stimulation, which can help you maintain control.
The woman on top
This position allows your partner to control the pace and depth of penetration, which will help you control ejaculation.
Doggy style position
Very similar to the doggy style position, but your partner will not be on their knees but rather lying down. This is a very suitable position to reduce stimulation and therefore prolong the relationship.
The hot seat
While sitting, your partner will be sitting on your penis, facing away from you. In this position, sex can slow down quite a bit.
What to take to delay ejaculation?
Recent studies have shown that conditions such as premature ejaculation, erectile dysfunction and decreased libido are often related to hormonal imbalances, specifically low testosterone levels, with a online testosterone test or you can have a testosterone analysis).These problems, in addition to affecting physical well-being, can also significantly impact quality of life and personal relationships.
If you are facing any of these challenges, it is essential to seek the opinion of a specialized professional. At Low T CenterAt Attune, we have a team of expert doctors dedicated to men's sexual health, as well as the comprehensive well-being of our patients. We offer an accurate diagnosis and personalized treatment that addresses your specific needs.
Don't let these problems affect your life. Trust us to find the right solutions and restore your well-being. Your health is our priority.
When to go to the doctor?
There are some signs that indicate it is time to seek professional help, such as:
- Excessive frequency of premature ejaculation. If ejaculation occurs earlier than desired during most encounters, you may need assistance to address this situation.
- Impact on your relationships. If you feel that premature ejaculation is wearing down your personal relationships or negatively affecting your self-esteem, it is essential to seek support.
- Lack of success with remedies and techniques. If you have tried several solutions and have not seen positive results, it may be time to explore alternatives with an expert.
Remember that you are not alone in this challenge. En Low T Center, we are here to listen and understand your concerns. Our commitment is to provide you with the care and support you need to improve your well-being. Low T Center We have a medical team that is expert in male sexual health and in TRT, concerned about your sexual well-being.
With the greatest willingness to support you if you feel that you have any kind of problem, you will be able to find a complete guide that will guide you through this process. Your sexual health is important, and taking the first step towards a solution is a brave decision. We are here to support you!
Conclusion
Premature ejaculation is a common problem, but not an insurmountable one. With a comprehensive approach that includes techniques, exercises, dietary changes, and, if necessary, medical follow-up, it is possible to improve your sex life. The key is patience and open communication with your partner, as well as seeking professional advice when necessary. Remember that you and your sexual health deserve to be a priority. Seeking the right help can make a significant difference in your quality of life and intimate well-being.
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