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5 All-Natural Ways to Keep From Being a Two-Minute Man

05/21/2015 06:30 pm ET | Updated May 20, 2016

The two-minute man is a title no man wants to claim. Pride aside, as many as 1 in 3 men say they would like to last longer in bed. If you want your lovemaking to go the distance, researchers say there are several all-natural remedies you can try to extend your performance in the bedroom.

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1. Reduce Your Stress
If it's hard for you to perform when stressed, imagine how your man's "little guy" feels. Mayo Clinic researchers say that stress is one of the leading psychological factors contributing to erectile dysfunction. Before resorting to more elaborate measures to increase your stamina in bed, take an honest assessment of your stress level. If work or family obligations are causing you to feel more anxiety than normal, your best bet is to take steps to manage your stress. Taking just a few minutes each day to practice meditation can ease your anxiety and make you more effective when it matters most.

2. Incorporate More Meatless Mondays
Steak and potatoes may be a man's meal, but a study published in the Yale Medical Journal makes a strong case for why a plant-based diet can help you last longer during sex. Researchers compared the performance results of omnivorous athletes with those of vegetarians and semi-vegetarians. Even though half of the vegetarian/semi-vegetarian group was comprised of sedentary individuals, they outperformed the meat-eating athletes in a series of endurance tests. Among the tests was a knee bend challenge. Thirty-three percent of the omnivores could do more than 353 knee bends while 81 percent of the vegetarian/semi-vegetarian group exceeded that number.

3. Lay Off the Alcohol
One to two drinks is fine, but that six-pack of beer can shut down the party in the bedroom before it gets started. According to a study published in the Indian Journal of Psychiatry, sexual dysfunction was pervasive in men who struggled with alcohol dependency. Of the 100 male alcoholics who participated in that study, 72 percent had one or more sexual dysfunctions. Among the top three dysfunctions were premature ejaculation, low sexual desire, and erectile dysfunction.

4. Do Kegels With Your Partner
Kegels aren't just for women. These simple, yet effective, contracting exercises strengthen your pelvic floor muscles and can lead to firmer erections and improved ejaculatory control. To do the exercise, contract the same muscles you would use to stop the flow of urine midstream and then release. The Urology Care Foundation recommends doing 45 Kegel exercises twice daily to experience maximum benefits.

5. Consider Herbal Supplementation
Science supports the use of certain herbal supplements to boost your efforts in the bedroom. One of the more effective supplements you can try is red ginseng. Ginseng is comprised of the phytochemical ginsenoside, which researchers concluded was an effective all-natural medicine to help "improve sexual life in men with sexual dysfunction." Yohimbe, an alkaloid that comes from a West African evergreen tree with the same name, has been used for more than 70 years to treat both men and women with sexual problems. Researchers have found that it may be particularly effective in treating erectile dysfunction. If you think you might want to incorporate herbal supplements into your diet, talking with a holistic medicine practitioner can help you determine the best dosage to meet your needs.

As you explore some of these all-natural stamina-enhancing suggestions, remember to be patient with your progress. Frustration will only add to your stress and prolong the time it takes to see results. If you make an honest effort at each of these recommendations and are still unhappy with your performance, talk to your health care provider about other possible medical interventions.