We’ve Got Some All-Natural Ways To Increase Stamina & Sensitivity
Is your man an outlier? If your initial response is "Umm, in what way?", in the context of this piece, I mean when it comes to how long he can last in bed. Yeah, initially, I wouldn't have used that word in the sexual sense either but apparently, if a man can go for 21 minutes or so, that's what he's considered to be. If he can hang in there between 4-11 minutes, he's average and if he can go for 53 minutes, he's on something; sorry, I mean he's a marathoner.
The relevance in those well-phrased measurements is the fact that, whenever I ask women what they desire more from their partner, stamina is usually what comes up. And, when I ask them what they wish they had more of, typically, it's sensitivity. They either want to tap into their erogenous zones more or, they want to find a way for sexual stimulation to feel more intense during sex.
While there is no magic potion that you or your partner can take to instantly remedy either of these concerns, there are some holistic approaches to both that are safe, effective (in more ways than one) and affordable.
If you want to make your man an outlier or you want to turn up the heat a bit in your own "sweet spots", try adding some of these herbs, foods and items to your health regimen.
1.Damiana
I must admit that, when I first learned about Damiana, I smiled. My first love's name is Damien. My late fiancé's name was Damien. One of the most unique relationships I've ever had with someone, his name is also Damien. And in their own ways, they're all pretty sexy so, there's that.
Outside of my own little exclusive Damien journey, Damiana is a wild shrub-turned-herbal supplement that is used to treat headaches, depression and constipation. It's also great at reducing PMS symptoms, treating insomnia and even relieving symptoms related to anemia and diabetes.
On the sex tip, Damiana is dope because it lowers stress levels, improves a bad mood, increases vaginal lubrication, intensifies orgasms and gives you more energy so that you can go a few rounds (if you want). Yeah, Damiana is that one.
2.Vitamin B12 Foods
Shutterstock
Vitamin B12 is something that we all need that far too many of us are deficient in. So, how do you know that you are lower in this vitamin than you should be? Do you feel lightheaded and weak? Are you gassy or constipated? Do you feel depressed or have you been experiencing memory loss? Do you feel numbness or tingling? If so, go see a doctor, just to make sure that it's not something more serious. If it isn't, eating foods high in B12 (like chicken, tuna, salmon, liver and eggs) can help to get you back on track. As a bonus, Vitamin B12 foods also support bone health, relieve anemia and help to put you into a better mood.
B12 is a must-have for sexual sensitivity because it manufactures healthy red blood cells which keeps your nerve endings, including the thousands that are in your clitoris in tip-top shape. B12 also triggers histamine into your system. That's awesome because you need that in order to have an orgasm.
3.Basil
Basil is an herb that is bomb for so many different reasons. It lowers your blood pressure, fights to prevent breast cancer, increases mental alertness, reduces stroke damage, stabilizes blood sugar, decreases tooth decay and relaxes blood vessels.
It's that last benefit I mentioned that helped basil to make this particular list. Not only does the smell of basil help to get your (and his) juices flowing, it increases blood flow, including down in your genital region. The more circulation you've got, the more intense things will feel.
4.L-Arginine
Shutterstock
On its own, arginine is an amino acid that changes into nitric oxide. We need this because nitric oxide is a neurotransmitter that relaxes blood vessels and increases blood circulation. L-Arginine is known to dilate clitoral blood vessels and, when they are wide open, sexual sensitivity is off the charts! (Other benefits of this supplement are that it enhances your workout performance, treats burns, heals wounds, reduces anxiety and controls blood sugar in diabetics).
A lot of people take L-Arginine in supplement form, but if you're curious, foods that contain arginine are brown rice, peanuts, sunflower seeds, spirulina and (yum) chocolate.
5.Black Raspberries
Did you know that July is when National Kissing Day (July 6) and National Orgasm Day (July 31) are celebrated? Good thing too because black raspberries are only in season during this month and it lasts for only a few weeks too.
Whether you decide to snack on them raw or make some homemade black raspberry ice cream or black raspberry muffins, you'll be doing your body a lot of good. Black raspberries are loaded with antioxidants that help to fight off free radicals, cancer cells and tumors. Black raspberries also have a great reputation for improving vision, keeping your heart healthy and, the ellagic acid that's in them, can help to prevent birth defects if you happen to be pregnant.
Black raspberries are also a phytochemical-rich food that not only boosts libidos in men and women, it gives them both a lot more endurance too (it's best to eat a handful, for 3-5 days, before gettin' it in, in order to get the best results).
6.Less Shrimp, Sugar and Soy
We've spent quite a bit of time touching on what you should consume, but there are some things that you shouldn't. Let's start with shrimp. Shrimp tends to contain pesticides and pesticides are known for being endocrine disruptors which basically means that they take male and female hormones on roller coaster rides. In fact, a lot of shrimp has the mutha of all pesticides, 4-hexylresorcinol, in it.
Sugar isn't good for your sex drive/life because it triggers stress and anxiety and also drains you of your energy. In men, it lowers testosterone levels too. Low testosterone, low sex drive. Oh, and soy. Soy can be unhealthy, on so many levels. Sexually, because it contains phytoestrogens. Yep, soy has a form of estrogen. When too much of this is in your system, it also can alter your hormones and tank your libido as well.
7.A Diffuser
One of the best things about sex is, if it's done right, it incorporates all five of your senses, smell included. Smell actually plays such an important role in sexual arousal that one study says that the better your sense of smell is, the more enjoyable sex will be.
So, what scents will heighten your sexual sensitivity? Rose, neroli, sandalwood, jasmine, cinnamon, patchouli and ylang ylang essential oils, for starters. You can mix them with a carrier oil like grapeseed, sweet almond and avocado, warm the combo up and have an impromptu couple's massage. Or you can put a combination of the oils into a diffuser which will make your bedroom—or wherever you plan on gettin' it on—smell absolutely amazing.
8.Abdominal and Glutes Exercises
Did you know that we naturally have more stamina than men? This means that we've got more power to endure (wink). But if you want a little more, exercising is the way to get more. If you focus on your abdominal muscles—by doing exercises like sit-ups and planks—it will give you more balance and keep you from feeling as much back pressure or pain. If you work on your glutes—by doing squats and hip extensions—it will loosen up your hips and make it easier to try more sexual positions.
What exercises does your man need to do to build his stamina up? From what I've read—cycling, swimming, high-intensity lifting, stair climbing and jumping rope will definitely do his body and sexual performance a lot of good. Oh, and having sex with you more often. That'll help too.
9.Dirty Talk
When you get a chance, check out Medical Daily's article "The Science of Dirty Talk and Why It Increases Sexual Pleasure". It talks about how our brains are one huge erogenous zone, how the more we talk about sex, the more pleasurable sex is and, how liberating dirty talk can be because it breaks us out of our prim and proper shell, lowers our inhibitions and helps us to express our needs and wants to our partner in a very sensual and alluring kind of way.
If you've never really tried it before, simply whispering what you like or what you would like to transpire is a great way to get things going. Dirty talk has a way of, as Kelly Rowland once sang, keeping you and your partner extremely motivated. (Go…go…go…GO!)
10. Lots and Lots of Lube
If you want to skip all of the supplements, foods and exercise tips, something else that can take your sexual sensitivity up a few notches is lubricant. The more, the better too! The wetter sex is, the more enjoyable, intense and longer-lasting it tends to be. Lubricant also reduces the friction of condoms which makes them less likely to break and helps to prevent microscopic vaginal tears, which means having less of a chance of contracting an STD/STI.
Just make sure that if you're going to buy lube that you go with something like a silicone brand (they're waterproof and also won't damage condoms). Or, if you're going to go with something more natural like coconut oil (a fan favorite, even among medical professionals) that you use it for unprotected sex ONLY; with condoms, the oil can break down its effectiveness. What's natural that is also condom-friendly? Aloe Vera, but make sure that it's 100 percent pure so that the other ingredients won't throw off your vagina's pH balance. Have—lots and lots of—fun!
Featured image by Getty Images
Want more stories like this? Sign up for our newsletter here and check out the related reads below:
4 Healthy Foods That Increase Sexual Pleasure
How To Eat Your Way To Better Sex
Foods That Keep Your Vagina Smelling Right (And The Ones That Don't)
Featured image by Shutterstock
Different puzzle pieces are creating bigger pictures these days. 2024 will mark a milestone on a few different levels, including the release of my third book next June (yay!).
I am also a Professional Certified Coach. My main mission for attaining that particular goal is to use my formal credentials to help people navigate through the sometimes tumultuous waters, both on and offline, when it comes to information about marriage, sex and relationships that is oftentimes misinformation (because "coach" is a word that gets thrown around a lot, oftentimes quite poorly).
I am also still super devoted to helping to bring life into this world as a doula, marriage life coaching will always be my first love (next to writing, of course), a platform that advocates for good Black men is currently in the works and my keystrokes continue to be devoted to HEALTHY over HAPPY in the areas of holistic intimacy, spiritual evolution, purpose manifestation and self-love...because maturity teaches that it's impossible to be happy all of the time when it comes to reaching goals yet healthy is a choice that can be made on a daily basis (amen?).
If you have any PERSONAL QUESTIONS (please do not contact me with any story pitches; that is an *editorial* need), feel free to reach out at missnosipho@gmail.com. A sistah will certainly do what she can. ;)
ItGirl 100 Honors Black Women Who Create Culture & Put On For Their Cities
As they say, create the change you want to see in this world, besties. That’s why xoNecole linked up with Hyundai for the inaugural ItGirl 100 List, a celebration of 100 Genzennial women who aren’t afraid to pull up their own seats to the table. Across regions and industries, these women embody the essence of discovering self-value through purpose, honey! They're fierce, they’re ultra-creative, and we know they make their cities proud.
VIEW THE FULL ITGIRL 100 LIST HERE.
Don’t forget to also check out the ItGirl Directory, featuring 50 Black-woman-owned marketing and branding agencies, photographers and videographers, publicists, and more.
THE ITGIRL MEMO
I. An ItGirl puts on for her city and masters her self-worth through purpose.
II. An ItGirl celebrates all the things that make her unique.
III. An ItGirl empowers others to become the best versions of themselves.
IV. An ItGirl leads by example, inspiring others through her actions and integrity.
V. An ItGirl paves the way for authenticity and diversity in all aspects of life.
VI. An ItGirl uses the power of her voice to advocate for positive change in the world.
Let’s make things inbox official! Sign up for the xoNecole newsletter for daily love, wellness, career, and exclusive content delivered straight to your inbox.
When discussing the topic of raising children, discipline is often the first thing that comes to mind. Children need discipline. Full stop. But what is discipline? And how do we draw the line between discipline and revenge?
The origin of the word "discipline" can be traced back to the Latin word "disciplina," which means "instruction" or "teaching." Over time, however, discipline has come to be synonymous with punishment, with parents relying on shame, fear, and/or physical pain to curb undesirable behavior.
Teaching takes time, so nipping it in the bud in whatever fashion parents deem necessary (within reason) has become the norm. But is this what’s best for children? And when does it become less about curbing undesirable behavior and more about getting our licks back for offenses we feel our children should know better to do?
In my work as a parenting coach, I’ve often heard parents say, “I asked him nicely three times before spanking him. He didn’t stop doing it until I did, so clearly talking doesn’t work.”
And the parent isn’t wrong. Talking often doesn’t work the first, the third, or the even the 10th time. And the reason is directly tied to brain development.
Children cannot and do not process information the way an adult can. Auditory processing is not fully developed until a child is 14 or 15 years old. And even then, if a child has auditory processing delays or Auditory Processing Disorder (APD), they may always struggle with processing auditory commands. According to Susie S. Loraine, MA, CCC-SLP, the term auditory processing refers to how the brain perceives and interprets sound information. Several skills determine auditory processing ability—or listening success. They develop in a general four-step hierarchy, but all work together and are essential for daily listening.
Without this understanding, discipline can easily become revenge because parents will then view their child’s misdeeds as a personal slight. Instead of teaching them to do better, parents now want to show them the consequences of not doing better. This is why it's imperative for parents to discern between discipline and revenge to maintain healthy relationships with their children.
5 WAYS TO DISTINGUISH BETWEEN PARENTAL GUIDANCE AND RETALIATION:
Understanding The Intent
Discipline is rooted in love and concern for the child's well-being. It focuses on teaching lessons and helping children understand the consequences of their actions. Conversely, revenge-driven actions stem from a desire to inflict pain or punishment as payback for perceived slights or disobedience. Parents should reflect on their motives before taking disciplinary actions. Ask yourself whether your intention is to help your child learn or to make them suffer for upsetting you.
Example: If a child accidentally breaks a valuable item, a disciplinary response would involve discussing the importance of being careful and working with the child to come up with a way to replace or fix what they’ve broken. On the other hand, a vengeful reaction might involve yelling, harsh punishment, or bringing up past mistakes to intensify guilt.
Maintaining Emotional Regulation
Effective discipline requires parents to remain calm and composed, even in challenging situations. It's natural to feel upset or frustrated when children misbehave, but responding with anger or resentment can escalate the situation and blur the line between discipline and revenge. Before addressing the issue, take a moment to breathe and collect your thoughts.
Example: If a child cannot follow instructions, a disciplined response would involve calmly explaining why their cooperation is necessary in working with the child to accomplish the goal. Conversely, a retaliatory response might involve shouting, name-calling, or resorting to physical punishment out of anger.
Promoting Growth and Learning
Discipline should always aim to promote growth and learning. It involves guiding children toward making better choices and understanding the impact of their actions on themselves and others. Effective discipline strategies include positive reinforcement, setting clear expectations, and providing opportunities for reflection and growth.
Example: If a child repeatedly forgets to complete their chores, a disciplinary approach would involve discussing the importance of responsibility and finding solutions together, such as creating a chore chart or setting reminders with Siri or Alexa. In contrast, a revenge-driven response might involve imposing overly harsh punishments or belittling the child, which can undermine their self-esteem and hinder their ability to learn from their mistakes.
Momo Productions/Getty
Building Trust and Communication
Trust and open communication are essential components of a healthy parent-child relationship. Discipline should strengthen this bond by fostering trust and encouraging children to confide in their parents without fear of judgment or retaliation. When children feel safe and supported, they're more likely to accept discipline as a form of guidance rather than punishment.
Example: If a child admits to breaking a rule or making a mistake, a disciplined response would involve listening to their perspective, discussing the consequences of their actions, and working together to find a solution. Conversely, a retaliatory response might involve accusations, blame, or shutting down communication, which can erode trust and damage the parent-child relationship.
Seeking Professional Guidance
Parenting is a learning journey, and, disciplining children is a delicate balance between guiding them toward responsible behavior and nurturing their growth. By understanding the intent behind our actions, maintaining emotional regulation, promoting growth and learning, building trust and communication, and seeking professional guidance when needed, as parents we can help our children built on love, respect, and understanding.
Let’s make things inbox official! Sign up for the xoNecole newsletter for love, wellness, career, and exclusive content delivered straight to your inbox.
Featured image by Courtney Hale/Getty Images