There are benefits to having greater stamina.
Whether it is on the court or in the bedroom, stamina is often among the first things men notice as it begins to fade with age. By your 40th birthday, you can often find that activities you could do easily as a younger man---such as staying up all night or playing a full game of soccer---come at greater cost with each passing year. Fortunately, some diet and lifestyle changes can help restore your stamina without resorting to pharmaceutical assistance.
Instructions
Dietary Steps
1. Cut out of your diet foods high in sugar or refined carbohydrates. These foods create fluctuations in your blood sugar, which is one of the most important determiners of how much energy you feel you have. Lean meats and refined grains, by contrast, deliver energy more slowly and do not cause those fluctuations. You will be energetic more often, without corresponding valleys in your energy level.
2. Take a daily multivitamin. Your body will only operate with peak energy if it gets the right nutrition. It can be difficult to ensure you get all you need from your diet, so a multivitamin will help fill in any nutritional holes left by what you eat.
3. Eat more foods with a lot of B vitamins and zinc. These nutrients are important to your production of testosterone, a key hormone in male stamina.
Lifestyle Steps
4. Get a mild-to-moderate cardiovascular exercise, such as a walk or game of racquetball, most days. The more active you are, the more energetic you will feel.
5. Get a resistance training workout two to three times per week. Strength training stimulates your body to produce more testosterone. Examples of resistance training include calisthenics and lifting weights. You can get similar, if not as significant, benefits from participating in a competitive sport.
6. Make changes to your time management and organization to help reduce stress in your life. Stress, and the sleep problems that often accompany it, can sap your energy and reduce your stamina.
7. Take time out to do the things you enjoy, such as a hobby or spending time with friends. Committing to "you time" once per week can reduce your stress level not only during your personal time, but throughout the week.
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