Diet & Exercise For Premature Ejaculation

Pelvic floor exercises

These help with strengthening the pelvic floor. Most commonly done by women to help regain muscle tone after child delivery, they also help with sexual wellness. Kegels, a type of pelvic floor exercise, can particularly help improve the strength of the pubococcygeus (PC) muscles. These types of exercises help improve incontinence, manage conditions such as prostatitis and BPH, and of course, increase male sexual pleasure by helping men have greater control over ejaculation and orgasm.

Image:Pelvic floor exercises & Aerobic Exercises For ED
Pelvic floor exercises & Aerobic Exercises For ED

Aerobic exercises

Exercises such as brisk walking or jogging are examples of aerobic or cardio exercises — this means that they help in cardiovascular conditioning. They help in keeping the blood vessels clear, and so, can improve one’s sex life. MSDs such as ED, are commonly caused by problems with the blood flow to the penis. Factors such as diabetes, high cholesterol, or concerns in weight management leading to obesity, can affect blood flow and lead to ED symptoms. Aerobic exercises help in all these conditions and improve sexual functioning.


Vitamin A & C containing foods

Vitamin A is one of the essentials when it comes to controlling the hormone testosterone. Vitamin C helps increase sperm count and can help raise your blood pressure. For example, Asparagus is great to include in your diet - it’s rich in both vitamins. 

Citrulline-containing foods

Watermelons, for example, are abundant with the phytonutrient called Citrulline. It is said to help improve libido. Additionally, Citrulline converts to Arginine, an essential amino acid that helps in the relaxation and dilation of the penis blood vessels. This will help in increasing penis blood flow.

Potassium-containing foods

Foods such as bananas are rich in Potassium, which helps aid in blood flow - an essential part of controlling muscles during intercourse and an erection. Bananas additionally have bromelain, an enzyme extract derived from the stems of pineapples, which is also said to help improve PE and increase libido. 

Other foods you should consider adding to your diet if you have PE, and why:

Okra for Premature Ejaculation

A deficiency in vitamins A, K, and Zinc is one of the causes behind PE. Okra is one of the vegetables that have these vitamins in abundance, which can help improve sexual health.

Avocado for Premature Ejaculation

This fruit has Vitamins C and K which can help regulate blood flow.

Carrots for Premature Ejaculation
Carrots for Premature Ejaculation

These veggies help in increasing blood flow to the genital area during sex. Rich in beta-carotene and antioxidants, it helps with PE and in increasing libido.

Garlic for Premature Ejaculation
Garlic for Premature Ejaculation

This very popular seasoning is considered to have high levels of allicin, thereby it is an aphrodisiac -  a substance that increases sexual pleasure, or behaviour. Besides increasing libido or sexual drive, garlic cloves are also anti-inflammatory and anti-bacterial. They help in enhancing blood circulation as well.