Looking for exercises for premature ejaculation and erectile dysfunction? Do you know 15 to 30 million men in the United States have transient or inadequate erectile dysfunction? Premature ejaculation and erectile dysfunction are the leading problems drastically affecting the sex life of men all over the world.
These sexual dysfunctions disable couples from fully enjoying their sexual activities.
The terms erectile dysfunction and premature ejaculation may seem similar but differ in specific ways.
For example, ED (erectile dysfunction) refers to the inability to achieve and maintain an erection. In contrast, PE (premature ejaculation) is when semen releases from the penis faster than your partner would like. PE is a common sexual dysfunction, as one in three men between 18 and 59 experience this problem at some point. Sometimes, you may experience PE with ED simultaneously.
PE and ED can lead to adverse psychological effects, such as distress, anxiety, and depression in men and their female partners. They can also be associated with poor interpersonal relationships, decreased libido, and poor self-esteem.
It is always essential to find the right solution to treat premature ejaculation and erectile dysfunction as soon as possible to avoid further complexities. If you’re struggling to find the right solution for these sexual dysfunctions, this write-up is exclusively for you. This comprehensive guide will cover different proven techniques to help you transform your sex life.
Difference Between Premature Ejaculation and Erectile Dysfunction
During an orgasm, semen releases from the penis. But in premature ejaculation, the semen ejaculates faster than you and your partner would like. The main symptom of this sexual dysfunction is the frequent inability to delay ejaculation for more than a minute after penetration.
The following underlying conditions can be the potential causes of PE:
- Poor body image
- Dissatisfaction with your current relationship
- Stress about limited sexual experience
- History of sexual abuse
What Is Erectile Dysfunction?
Erectile dysfunction (aka erectile impotence) refers to the inability to achieve an erection for sexual activities with a partner. This problem should not be considered normal at any age, as it can cause a lack of desire and issues with orgasm and ejaculation. Surveys reveal that approximately one in 10 men between 18 and 55 suffer from Ed long-term.
ED can occur for a variety of factors, such as:
- Relationship problems
- Drinking too much alcohol
- Excessive use of tobacco
- Lack of stimulus from the brain
Though premature ejaculation and erectile dysfunction are one of the common sexual health problems men face today, there are several proven solutions available to treat these issues. Please read on to learn about different approaches used to treat PE and ED.
Conventional Approaches to Treat Premature Ejaculation and Erectile Dysfunction
Medication is a common approach to treating premature ejaculation and erectile dysfunction. Some prescription pill medications that may help with PE and ED include:
- Selective Serotonin Reuptake Inhibitors (SSRIs)
SSRIs (Sertraline, Prozac, Celexa, Lexapro, and Paxil) are primarily prescribed for premature ejaculation and erectile dysfunction. These medications are also advised for mood disorders, such as major depressive disorder, premenstrual dysphoric disorder, social anxiety disorder, and panic disorder.
A small study was conducted to examine the effects of SSRIs on premature ejaculation. A 25-milligram dose of Sertraline was given to 46 men aged between 22 and 63 who experienced PE. The results showed that this small dosage of SSRI lengthened the average ejaculatory interval from 1 minute to 7.6 minutes.
A 50-mg dosage increased the period from 1 minute to 13.6 minutes, whereas a 100-milligram dose led to an average ejaculatory interval of 16.4 minutes.
Another study conducted in 2016 highlighted that Paroxetine is another useful SSRI drug for delaying ejaculation. But you must take these pills for about three weeks to achieve the maximum results.
Side Effects of SSRI Drugs
Though SSRI drugs are significantly helpful in treating premature ejaculation, they can also cause some potential side effects, such as:
- Serotonin syndrome
- Closed-angle glaucoma
A 2020 study showed that SSRIs were helpful in delaying ejaculation but also increased the risk of gastrointestinal distress. Be sure to consult a healthcare specialist about what to expect if you start taking SSRI drugs for PE.
- Phosphodiesterase Type 5 (PDE5) Inhibitors
Phosphodiesterase Type 5 (PDE5) Inhibitors are the commonly recommended ED pills that work by affecting the enzymes in the lungs and penis. They decrease pressure in the lungs to calm down breathing and prolong erection.
PDE5s include avanafil (Stendra), vardenafil (Levitra), tadalafil (Cialis), and sildenafil (Viagra). These medications are equally suitable for treating premature ejaculation. A study highlighted that PDE5s could treat PE independently and in combination with behavioral therapy and SSRIs.
Achieving and maintaining erection is a complex process. When your parasympathetic nervous system becomes activated, it leads to a release of a molecule called nitric oxide. NO (nitric oxide) increases the production of another molecule called GMP.
PDE5 enzyme breaks down the cyclic GMP and reverses the erection process, resulting in erectile dysfunction. PDE5 inhibitors have a similar structure to cyclic GMP that binds to PDE5 to block the erection breakdown.
PDE5 inhibitors are also found in some natural herbs. These herbs are often marketed and sold in supplement forms to improve male fertility and treat erectile dysfunction. The FDA warns against using these supplemental herbs for treating ED, as they might contain undisclosed ingredients harmful to sexual health.
Side Effects of PDE5 Inhibitors
PDE5 inhibitors show significant benefits for delaying ejaculation and better ejaculation control, but they can also cause some potential side effects, such as:
- Erection that lasts for 4 to 5 hours
- Painful erection
- Back pain
- Changes in vision and hearing
Healthcare professionals also suggest that people taking nitrate medications, such as nitroglycerin, should not take PDE5 inhibitors, as it can result in a sharp decline in blood pressure.
- Psychological Interventions
Psychological interventions involve working through the feelings and emotions that may lead to sexual health problems, such as low sexual desire and erectile dysfunction, and premature ejaculation. The following approach of psychological interventions is used to get help with PE and ED:
- Sex Therapy and Counseling
Sex therapy and counseling is a common technique involving 5 to 20 sessions with a sex therapist. Each session of this therapy may be one hour every week or after two weeks. During each session, the counselor gives the patient different tasks and assignments, like:
- Practicing sexual communication skills
- Touching exercises
- Reading books about sexual intercourse and sexual health
Sex therapy is helpful if a man faces erectile dysfunction or premature ejaculation due to stress resulting from financial worries, work worries, and relationship conflicts.
Contrary to popular assumptions, sex therapy does not involve sexual contact between you and your therapist or you and your partner. Instead, it is focused on communicating about your problem and identifying the practical solutions to help you overcome them. This therapy significantly improves your sexual health, well-being, and performance while treating erectile dysfunction.
If you think your PE and ED are related to psychological issues, participate in sexual therapy to achieve better results. A recent study published in Sexual Medicine highlights that cognitive behavioral sex therapy can improve erection scores and reduce the severity of erectile dysfunction.
Limitations of Sex Therapy
Though sex therapy is a proven technique for treating stress-related ED, it does not yield immediate results. To get the optimal level of sexual satisfaction and sexual performance, you and your partner need to work with a professional therapist over time.
Compared to conventional medications and exercises, sex therapy is a costlier option to treat sexual dysfunction.
- Behavioral Techniques
Behavioral techniques (formally known as self-control techniques) help stop premature ejaculation. These techniques focus on helping men unlearn the habit of premature ejaculation. Some standard methods include:
- Squeeze Technique
The squeeze technique involves squeezing the end of your penis when you’re about to ejaculate. It will help you learn about the point when ejaculation is inevitable, no matter how hard you try to stop it. Recognizing this feeling and squeezing the end of the penis can delay ejaculation.
In this technique, you squeeze the end of the penis for about 10 to 20 seconds until you feel your impulse to ejaculate pass. After releasing the squeeze, you will feel your penis is less erect during this period, but that’s pretty normal.
- Stop-Start Technique
The stop-start technique works similarly to the squeeze technique. This technique helps you build self-control during sex without stopping. Reducing stimulation or stopping sex when you feel you’re about to ejaculate can reduce your ejaculation impulse.
Limitations of Squeeze and Stop-Start Techniques
Both squeeze and stop-start techniques require you to practice them for more extended periods, but they don’t deliver long-term effectiveness.
A New Method: Holistic Approach to Premature Ejaculation and Erectile Dysfunction
All the above-mentioned techniques for treating PE and ED have certain limitations, which urge us to find an ideal approach to overcome these sexual health issues. To help you enjoy a good sex life, we will interpret a holistic way to get help with premature ejaculation and erectile dysfunction. Along with recommended prescription ED and PE drugs, this new approach involves regular exercises, dietary changes, and quitting smoking and alcohol to deliver optimal results.
This new method uses the mind-body connection to help couples come closer and become less nervous about sexual performance. It integrates physical, emotional, and psychological aspects of sexual health to help you find the root cause of PE and ED and find practical solutions accordingly.
Exercises For Premature Ejaculation And Erectile Dysfunction
The new method of treating premature ejaculation and erectile dysfunction includes the following exercises and approaches:
- Physical Exercises
Treating PE and ED with recommended drugs should not be the only option. Instead, there are numerous exercises you can do to improve your overall health and sexual life. Physical activities strengthen pelvic muscles, sustain blood flow to the penis, and maintain an erection. Adding the following exercises to your daily routine can help improve your overall sexual health:
- Pelvic Floor Exercises
Pelvic exercises (more commonly known as Kegel) are beneficial for strengthening the pelvic floor muscles. A study on the effectiveness of the Kegel exercises showed that 82.5% of men with erectile dysfunction and premature ejaculation experienced an increase in their sexual stamina and improvement in sexual health after doing Kegel exercises for 12 weeks.
Some basic pelvic floor exercises for PE and ED include:
- Pause while urinating midstream
- Contract and hold pelvic muscles regularly
- Edge during masturbation and sex
These exercises also improve the health and flexibility of the bulbocavernosus muscle. This muscle pumps during ejaculation and allows the penis to engorge with blood during an erection.
- Aerobic Exercises
Aerobic exercises can also help combat premature ejaculation and erectile dysfunction. A 2020 study published in the American Journal of the Cariology reveals that aerobic exercises can help regain normal erectile function.
Blood flow problems to the penis often cause ED and PE. And several health problems, including vascular diseases, high cholesterol, diabetes, and obesity, can affect blood flow, resulting in PE or ED.
Adding aerobic exercises to your routine may help improve your overall well-being, control cholesterol levels, and improve blood flow, ultimately leading to improvements in erectile dysfunction. Even walking 30 minutes a day, four to five times a week, would be enough to improve your cardiovascular health, increase blood flow, and get help with ED.
- Yoga and Stretching
Yoga and stretching are drug-free techniques to relax your body and mind, improve overall health, and regain normal dysfunction. Several studies also prove that yoga can help with PE and ED.
A group of 65 men aged between 35 and 40 participated in a study on male sex function and yoga. The results indicated that men who had an average age of 40 experienced a significant improvement in their sexual scores just after 12 weeks of yoga practice. The following yoga poses and stretches can help with ED:
- Baddha Konasana
- Triangle pose
- One-legged chair
- Cobra pose
Man Flow Yoga is a proven technique to improve sexual function scores, including intercourse satisfaction, performance, desire, partner synchronization, ejaculatory control, erection, and orgasm.
- Mental Health Management
As stress, anxiety, and other psychological issues are major causes of premature ejaculation and erectile dysfunction, addressing mental health problems is equally essential for enjoying a happier sexual life. The new approach to PE and ED involves the following mental health management techniques:
- Mindfulness & Meditation
Regular mindfulness and meditation practice has numerous benefits for your physical and mental health. It can improve your sleep cycle, immunity, lower heart rate, and reduce stress and anxiety.
Find a peaceful area, sit or lie down, depending on your comfortable position, close your eyes, and breathe slowly. This practice can lengthen your attention span, enhance self-awareness, and promote emotional health.
- Cognitive-Behavioral Therapy (CBT)
CBT is a proven technique to address several mental health conditions. This approach helps you recognize unhelpful and negative behavior patterns. Typically, the following methods are involved in CBT:
- Learning how to face challenges and fears
- Gaining a better understanding of your self-worth
- Learning new problem-solving skills
- Recognizing how negative thinking can worsen your physical and mental health
Cognitive-behavioral therapy can help with depression, eating disorders, bipolar disorder, relationship difficulties, obsessive-compulsive disorder, and post-traumatic stress disorder.
- Stress Reduction Techniques
Lengthy exposure to long-term stress can drastically affect your mental and physical health. Stress from relationships and work worries is also a potential cause of erectile dysfunction and premature ejaculation. You can practice the following stress-relieving techniques to reduce stress and improve your mental and sexual health:
- Eat healthy diet
- Exercise regularly
- Stop using nicotine and tobacco products
- Practice relaxation techniques
- Reduce stress triggers
All the above-mentioned techniques help build a strong connection between your mind and body and manage your overall wellness.
- Dietary and Lifestyle Modifications
Adopting a healthier lifestyle is also essential to prevent the symptoms of erectile dysfunction and premature ejaculation. The following dietary and lifestyle modifications can help start your journey toward a happier and healthier sexual life:
- Balanced Diet
A balanced and healthier diet can contribute to the successful treatment of PE and ED. Fruits and vegetables containing flavones can help improve premature ejaculation and erectile dysfunction. The best foods for PE and ED include:
- Tea and coffee
- Leafy greens
- Meats and poultry
- Herbs and spices
- Olive oil
Men facing the symptoms of ED or PE should avoid high-fat meals, sugar, and alcohol.
- Limiting Alcohol and Tobacco Intake
Studies indicate that 72% of men with tobacco and alcohol dependence have experienced one or more sexual health problems once in their life, such as erectile dysfunction, low sexual desire, and premature ejaculation.
Limiting alcohol and tobacco intake can improve blood flow to the penis, helping you delay ejaculation and achieve and maintain an erection.
- Prioritizing Sleep and Relaxation
Lack of sleep puts many at risk of developing both physical and mental health ailments, such as depression, heart disease, diabetes, and obesity. Sleeplessness can cause numerous mental health issues, which contribute to premature ejaculation and erectile dysfunction.
Though the relationship between sleep and sexual health is not biological, creating a relaxing bedtime routine, keeping your bedroom quiet, and establishing a regular sleep schedule can help eliminate some potential causes of ED and PE.
Logical Arguments for the Superiority of the Holistic Approach to Premature Ejaculation and Erectile Dysfunction
The above-mentioned holistic approach to premature ejaculation and erectile dysfunction is more beneficial than conventional techniques. Because:
- The components involved in the technique address the root causes of ED and PE. They deliver long-term effectiveness and sustainable results.
- Physical activities and a balanced diet don’t only optimize your sexual health but also improve your overall health and well-being.
- The holistic approach is a drug-free method to treat ED and PE. It means you can enjoy a happier sexual life without relying on medication.
- The new approach is sure to fit everyone’s needs and preferences
Addressing Counterarguments Related to the Holistic Approach
Some people may have disbelief about the holistic approach, which is essential to clarify. You might hear the following counterarguments about the holistic approach:
- Holistic Approach Takes Longer Time to Show Results
The holistic way does not involve any prescribed ED or PE drugs. Instead, it involves natural techniques with no potential side effects. Unlike conventional techniques and recommended drugs that sow immediate but short-term results, the holistic approach takes longer but delivers sustainable results with long-term effectiveness.
- A holistic Approach May Not Work for Everyone.
You might think the holistic approach will not suit your needs and preferences. But contrary to prescribed ED drugs, the new method can be tailored to an individual’s needs and expectations. You can include the foods and physical exercises that complement well to your current routine to get help with ED and PE.
- Lack of Evidence Supporting the Holistic Approach
Several studies prove the fact that components of the holistic approach can help improve several sexual health conditions. A study highlights that a higher intake of omega-3 fatty acids can lower psychological damage, which in turn may help with ED.
A recent study from the University of the West indicates pelvic floor exercises can help men improve erectile dysfunction and regain normal erectile function.
Check out this potent morning tonic below; to help fix your premature ejaculation and erection problems fast.
Conclusion On Exercises For Premature Ejaculation And Erectile Dysfunction
Erectile dysfunction and premature ejaculation are one of the common sexual health problems among men. Surprisingly, 322 million men are expected to suffer from ED by 2025. These sexual issues can drastically alter your sex life, and that’s why finding a reliable solution to address these problems is vital.
The holistic approach is proven to drive your sex life to a happier and healthier road. The components of the holistic approach can help manage your physical and mental health, reduce reliance on medications, and address different sexual health problems.
Instead of relying on conventional methods, use holistic approaches to delay ejaculation and regain normal erectile function, as these methods don’t have potential side effects and deliver optimal results with long-term effectiveness.
How To End Premature Ejaculation And Erectile Dysfunction Problems For Good [Video]
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