- Men Sexual Health
6 tips for preventing premature ejaculation
Written by: Editors
What is premature ejaculation?
Premature ejaculation (PE), or early ejaculation, when a man feels that he ejaculates too soon during sex, or sooner than he or his partner would like. PE is very common. In fact, most men occasionally reach orgasm too soon or are unable to delay orgasm.
Premature ejaculation is very common
Premature ejaculation doesn't have to be a problem if it happens every now and then. If it happens often or if you have little or no control over ejaculating, it can become a problem.
No one wants an enjoyable experience cut short. So, PE is understandably distressing and frustrating. You may feel ashamed because you feel that your sexual performance is not up to par. Or your partner may become upset if they feel they're not satisfied sexually. And the fact that premature ejaculation is a taboo subject doesn't make things easier.
25 to 60% of men suffer from premature ejaculation
The time from initiating sexual activity to ejaculation varies from one individual to another. What is 'ideal' for some may not be ideal for others. If a man ejaculates sooner than desired, this tends to be labelled as premature ejaculation. However, according to sexologists, premature ejaculation is when a man ejaculates within 30 to 120 seconds of being intimate or having intercourse. Between 25 and 60% of men suffer from premature ejaculation. For some men, it happens before penetration. For others, the penis may be so sensitive that any type of touching or contact can lead to ejaculation. Obviously, this can make it difficult to have a healthy sex life.
What causes premature ejaculation?
Premature ejaculation can have a variety of underlying causes, such as:
- Lack of experience with delaying orgasm.
- Lack of sex.
- Conditioning (if a teenager conditions himself to ejaculate quickly it may later be difficult to break the habit later).
- Being overly focused on pleasing a partner or an inability to identify the 'point of no return'.
- Biological cause. Recent research has shown that in men with premature ejaculation the substance serotonin appears to be less active. Serotonin is a neurotransmitter produced in the brain that chemically rewards behaviour that is good for our well-being. In men, low levels of serotonin can make the head of the penis (glans) overly sensitive, which can cause them to ejaculate in less than a minute.
- Anxiety about sexual performance, leading to increased arousal.
- Tension and stress, as this reduces control over ejaculation. This is because the body produces adrenaline in response to stress and anxiety. Adrenaline breaks down serotonin.
- Fear of failure or performance anxiety are probably the most common causes of premature ejaculation.
Tips for preventing premature ejaculation
As discussed above, premature ejaculation can be caused by a number of different factors. Depending on the cause, there are different tips, self-help techniques and medications that can help prevent it from happening.
Natural ways to prevent premature ejaculation
- Distraction can help, especially if you haven't got that much sexual experience (yet). Take a deep breath and try to think about something else, something mundane or anything not to do with sex. Don't let your partner know you're distracted. The idea is to dampen down your arousal levels but maintain an erection so that you can continue with lovemaking.
- Take a break. Withdraw your penis when you're close to ejaculating. Take a few deep breaths to calm yourself down. Continue lovemaking once the urge to ejaculate subsides.
- The squeeze technique. Moments before you think you are going to ejaculate, yourself or your partner squeezes the head of your penis for 20 seconds until the urge to ejaculate passes. Note: this technique shouldn't hurt. Repeat this process as many times as necessary to delay ejaculation.
- Make more time for foreplay. Longer foreplay can help increase satisfaction of your partner as well as delay your ejaculation.
- Masturbate more often. Don't go for a 'quick fix', but rather try to evaluate how close you are to orgasm and hover at or near that point for a while. Masturbating regularly is also a good way to release sexual frustration.
- If you're anxious about your sexual performance, then the first thing to do is to be open about it. Focus on finding a solution for ejaculating prematurely rather than feel ashamed of it. Guilt and shame will only make the problem worse.
Helpful foods and supplements
Certain foods and nutritional supplements help alleviate stress and sexual anxiety, which in turn helps lower adrenaline levels in the body. These foods or nutritional supplements include:
- Tryptophan and Vitamin B3. Tryptophan is found in, among other things, chocolate, banana, peas and milk. It ensures nutrients are effectively absorbed by the body, which in turn helps improve mood. Tryptophan and Vitamin B3 also aid the production of serotonin.
- Rose root. Rose root alleviates depression and counteracts the toxic effects of excessive stress caused by an overproduction of adrenaline.
- Griffonia seed extract. Seeds from the woody shrub of this plant are used as a source of 5-HTP. 5-HTP is used by the body to produce serotonin.
Medications to treat premature ejaculation
If the above tips don’t work, there are various treatments you can try to help you manage your PE symptoms.
Don't ignore it
Don’t bury your head in the sand and hope it will go away. Being open and communicative with your partner is the best way to handle premature ejaculation. Remember, you're not alone. There are treatments out there that can help!