Natural Methods to Last Longer in Bed

While medications are effective for PE, many Kenyan men prefer to start with natural methods. These evidence-based techniques can significantly improve ejaculatory control without medication.

Behavioral Techniques

The Stop-Start Method

Developed by Dr. James Semans, this technique involves:

• Stimulate until close to ejaculation
• Stop all stimulation
• Wait for arousal to decrease
• Resume stimulation
• Repeat 3-4 times before allowing ejaculation

The Squeeze Technique

Developed by Masters and Johnson:

• Stimulate until near ejaculation
• Squeeze below the head of penis for 10-20 seconds
• Wait 30 seconds
• Resume stimulation
• Practice regularly for best results

Pelvic Floor Exercises

Strengthen your ejaculatory control muscles:

• Identify muscles by stopping urine mid-stream
• Contract for 5 seconds
• Relax for 5 seconds
• Repeat 10-15 times, 3-4 times daily
• Results visible in 3-4 months

Breathing Techniques

• Deep, slow breathing reduces arousal
• Inhale for 4 counts
• Hold for 4 counts
• Exhale for 4 counts
• Practice during intercourse

Dietary Changes

Foods That May Help

• Zinc-rich foods: Oysters, beef, pumpkin seeds
• Magnesium sources: Dark chocolate, avocados, nuts
• Vitamin B12: Fish, eggs, dairy
• Folate: Green leafy vegetables

Foods to Avoid

• Excessive caffeine
• High sugar intake
• Processed foods
• Excessive alcohol

Lifestyle Modifications

Exercise Regularly

• Reduces anxiety and stress
• Improves overall stamina
• Boosts confidence
• 30 minutes daily recommended

Stress Management

• Meditation or prayer
• Yoga practice
• Regular massage
• Adequate sleep (7-8 hours)

Sexual Techniques

Change Positions

• Woman on top reduces stimulation
• Side-by-side positions
• Avoid positions with deep penetration initially

Use Thicker Condoms

• Reduces sensitivity
• Some contain numbing agents
• Available at all pharmacies in Kenya

Mental Strategies

• Focus on partner's pleasure
• Practice mindfulness during sex
• Avoid performance pressure
• Communicate openly with partner

Traditional Kenyan Remedies

While not scientifically proven, some men report benefits from:

• Mukombero (Mondia whitei)
• Muthigiu tea
• However, consult a doctor before trying

Creating Your Natural Treatment Plan

1. Start with behavioral techniques
2. Add pelvic floor exercises
3. Modify diet and lifestyle
4. Practice regularly for 3-6 months
5. Consider medical help if no improvement