The inability to get and maintain an erection can put a lot of strain on your sex life as a man. Your self-esteem and social relationships may also take a hit. You are reading this article because you find it hard to maintain an erection long enough to enjoy sex.
Well, you have made the first step to solving your problem, which is identifying the issue. Don’t feel bad because erectile dysfunction is the most typical sexual dysfunction in men.
Erections are not the same for every man. In some, it can last only for 30 seconds, and in some, it can last 30 minutes. On average, males have five erections a night.
Studies have shown that as men age, erectile dysfunction can be a problem. This sexual health study further explains that men between the ages of 50 – 69 report that they experienced some degree of ED.
However, chronic diseases and other risk factors can also cause ED.
This piece will provide different solutions that can help you get a harder erection and improve your sex life.
First, let’s see why you may be experiencing some form of erectile dysfunction.
Causes of Erectile Dysfunction
The majority of men experience erections problems occasionally. Usually, it’s the result of stress, exhaustion, tension, or too much alcohol, so it should not cause concern.
In the case of frequent episodes, a physical problem or emotional problem may be to blame.
Physical health problems can be:
- Low testosterone
- Tobacco consumption
- Peyronie’s disease – scar tissue develops inside the penis
- Substance abuse, including alcoholism
- Insomnia
- Vascular occlusion (atherosclerosis)
- Diabetic
- The obesity epidemic
- Cholesterol problems
- Hypertension
- Cancer treatment or prostate enlargement
- Injuries or surgeries that affect the pelvis or spinal cord
Emotional/psychological causes of ED include:
- Mental illness such as depression or anxiety
- Feeling stressed
- A relationship problem resulting from stress, poor communication, or another issue
How to Get Harder Erections
Dietary Changes
Your sexual health may also be improved by a diet that supports heart health. Some research shows that a Mediterranean diet can help with penile function. Adopting a Mediterranean diet means fewer processed foods, sensible alcohol consumption, more physical activity, and generally a healthy lifestyle you’ll find easy to maintain.
Mediterranean diets include fruits and vegetables, healthy fats like olive oil, lean meat and dairy products, legumes like lentils, beans, peas, nuts, and a moderate amount of alcohol, such as a glass of wine with dinner, whole grains, and moderate amounts of fish.
Stay away from these if you want to improve blood flow and maintain your erectile function.
- Saturated fat-rich foods
- Sodium-rich foods
- Drinking too much alcohol
Take Herbal Supplements with Caution
Unlike food and medication, herbal supplements are not regulated, although there are plenty of trustworthy companies that have a legitimate business interest in these natural remedies. As a result, there are lots of herbal products that interact with over-the-counter and prescription drugs.
Adding supplements to your routine should be discussed with your healthcare provider, who will have factual info from academic research institutions about these supplements. If you are concerned about side effects, professional medical advice is always the best route.
They can provide medical advice about:
Horny Goat Weed
The plant contains icariin, which gives it its clever name. Inhibition of PDE5 stops erections when this substance is present. The smooth muscles of the penis are also made easier to reach with this compound.
L-arginine
It has been proven that this amino acid helps with erectile dysfunction. In addition, blood flow is improved by relaxing blood vessels.
Ginseng
Ginsenosides, which are contained in this herb, are known for enhancing libido and helping with erection problems. Sperm count and quality may also be improved.
Yohimbe
Alpha-2 adrenergic receptors may be blocked by this tree bark-derived substance. Therefore, having better erections is possibly enhanced by this. However, further research is needed to determine whether there is a connection between the two.
Keep Your Cholesterol and Blood Pressure Low
Blood vessels supplying blood to the penis can be damaged by cholesterol or high blood pressure. The result may be ED in the future. Therefore, you should have your pressure and cholesterol checked by your doctor and keep a close eye on your cardiovascular health.
In addition to checking your blood pressure between physician visits, you should also monitor your weight. Free screenings are sometimes offered at fire stations and some stores. Also available for home use are blood pressure monitors. You should get treated if your cholesterol or blood pressure is out of whack because the goal is to improve blood flow, not block it.
You may have difficulty with sexual function if you take prescription medications. However, doctors say that many cases of erectile dysfunction that are attributed to these drugs also result from arterial damage from high BP (also called hypertension).
Engage in More Exercise Daily For Better Blood Flow
The benefits of exercising cannot be overstated. A healthy heart and a strong erection go hand in hand.
A body’s inability to affect erectile function can be the first sign of severe health problems such as heart disease, a heart attack, or high BP (hypertension). This is because compared with the larger arteries of your body, the vessels in your penis are smaller.
In other words, not all heart attacks, strokes, or hypertension are the result of a stroke. Instead, erectile dysfunction may be to blame.
Exercise can lower your cardiovascular disease risks (which is incredible), but it also can reduce the chances of ED. Spin class is a great way to burn calories.
If you want to see results, you don’t have to become an exercise addict. Instead, you can overcome physical inactivity by making a point to exercise regularly. The recommended amount of exercise is 30 minutes per day at a moderate intensity.
You’ll most likely lose weight, which in most people is not a negative effect; however, if losing weight is not your goal, you can find plenty of trustworthy health information that can improve erectile function through exercise without a significant loss of weight.
Test Out a Cock Ring
As its name would suggest, cock rings are worn around the cock. Using a cock ring primarily helps create a stronger erection or maintain an erection for an extended period by restricting blood to the erect penis during sexual stimulation.
In addition to preventing venous leakage, a common form of erectile dysfunction, a cock ring also assists in the retention of blood in the penis.
If you use the internet to buy such a device personalized ads are going to pop up, so make sure your phone is locked from prying eyes! Also, it should be noted that some people use sex toys with nitric oxide – we do not recommend it!
Make Sure You Get Enough Sleep
Getting enough sleep is essential for your penis, and sleep disorders can make any way you treat erectile dysfunction result in exactly nothing. Your erections last between three and five hours each night while you sleep. Your last morning’s pee probably caused you to notice this phenomenon.
The erections you have are not just for your bedmate’s enjoyment. By providing your penis with oxygenated blood, they work to rejuvenate it.
You can expect your erectile tissue to become more flexible if you have more nocturnal erections. As you get older, you might be able to keep your erections strong.
Stop Watching Porn
If you watch porn, your sexual performance may suffer as a result. A new social phenomenon has emerged in the last few decades, in which otherwise healthy young men have difficulty performing sexually with a partner. This is known as “porn-induced erectile dysfunction” and some studies have shown medical and psychosocial correlates.
A man with porn-induced ED brought will suffer from this problem if their consumption of porn alters the reward-sensitive part of the brain. You may also experience reduced brain stimulation from this, and your sexual performance may suffer.
Everyday Health reported research that showed too much pornography watching can have problems such as erectile dysfunction (ED) when men can’t get an erection and maintain it.
What can be done? Porn consumption should be limited – or completely stopped.
Maintain a Healthy Weight
Sexual performance issues are closely associated with excessive body weight.
A paper published by the International Journal of Impotence Research says, “overweight and obesity may increase the risk of erectile dysfunction (ED) by 30–90% as compared with normal-weight subjects. On the other hand, subjects with ED tend to be heavier and with a greater waist than subjects without ED, and also are more likely to be hypertensive and hypercholesterolemic.”
You are three times more likely to develop sexual dysfunction if your BMI is 30+ than if you have a healthy body weight, to say nothing of the obstructive sleep apnea that can be giving you sleep disorders.
Weight gain or obesity can significantly affect your erections. The relationship between obesity and ED is even stronger than aging. Maintaining a healthy, average body weight with proper diet and physical activity is necessary to ensure that you have the best possible erection.
Reduce Alcohol Consumption
When you drink alcohol it lowers sexual receptivity and makes it harder to acquire and maintain an erection during sexual activity.
Drinking to excess might decrease sexual intercourse. With time, erectile dysfunction might occur.
Controlling or preventing alcohol can contribute to erectile function. For example, you may want to organize a romantic event without liquor or increase the time they spend without liquor.
Watch Your Testosterone Levels
Even healthy men fail to maintain their testosterone levels at age 50. The average testosterone level of a man after age 40 declines by roughly 1.3 percent per year, and low testosterone is a common problem that is nothing to be ashamed of.
It is essential to consult your doctor if you are experiencing symptoms such as lackluster erections, moodiness, weakness, or mood swings, all of which suggest inadequate testosterone levels. Because sometimes it’s not about increasing blood flow, but instead can be a whole other issue!
Stay Faithful
Having affairs often results in men no longer having erections. It’s not necessarily because of physical reasons; psychological factors play into cheating-related ED. You may be getting sexual enjoyment from one partner, but it’s affecting your sex drive with the other.
When you have sex with someone you love, you’re probably going to feel guilty unless you’re in an open or polyamorous relationship. Anxiety can kill erections, and guilt can contribute to it.
So before you go the medical route to treat ED, perhaps visit a sex therapist. You can discuss your sex drive, perhaps be introduced to sex toys that can help, and see if your extracurricular activities are giving you an increased risk of poor erection quality or hindering your ability to perform sexually.
Use ED Medication For Sexual Dysfunction Responsibly
The use of natural tactics and treatments does not work for all cases of ED. In most cases, erectile dysfunction is treated, and better erections are obtained by taking medicine prescribed by your doctor, such as sildenafil, tadalafil, and vardenafil.
As a result, an erection becomes easier to achieve and maintain when these medications increase the blood flow to the penis soft tissue. In addition, it can be easier to get an erection when you have performance anxiety. They’re crucial for the successful maintenance of sex life for men with physical ED.
If you want an ED medicine, you’ll need a prescription; you can discuss this with your doctor. ED medicines can offer benefits that range from enhancing your sexual performance to improving your self-confidence despite these challenges.
Give Up Smoking – Your Blood Vessels Will Thank You
We have already mentioned that optimal heart health plays a large part in keeping an erection during sex. So when you’re having problems with sexual performance, it might be a good time to consider quitting smoking, as few habits are as bad for your cardiovascular system as smoking.
Several factors contribute to the impairment of erections caused by smoking. First, the nicotine in cigarettes narrows the blood vessels in your body, which can result in less blood flowing to your soft, erectile tissues when you’re sexually aroused.
Due to poor blood flow, erections will be slower and weaker, and you will have a higher chance of losing them during sex.
In addition to causing artery calcification, smoking causes atherosclerosis. Additionally, erectile dysfunction is worsened by heart disease and impaired blood flow.
You can say that smoking hurts your sexual performance, erection quality, and overall health. But, when it comes to improving your physical and mental health, improving your quality of life, and increasing your sexual drive.
This is because of anxiety. Therefore, it’s essential to quit smoking if you have ED.
Reduce Your Stress Levels
An erection can be made worse by stress-induced adrenaline production. Those contractions can, in turn, stifle blood flow. So doing anything to release tension and lower emotions can have a dramatic impact on sex life.
In fact, for many men, the pressure and sexual anxiety caused by work or life can make enjoying sexual activity much more complicated than usual.
Several studies have shown that there may be a link between reducing stress and improving erectile function, including a recent study in 2014. In this study, men who participated in a stress reduction course significantly improved their erections.
If your work makes you tired and affects your sexual performance, taking a break and relaxing may help you regain self-confidence and enhance erectile function with reduced performance anxiety.
When Should You See a Doctor?
If you have tried the different suggestions we have provided above and don’t notice any improvements, it is the right time to seek your doctor’s counsel. There may be an underlying issue preventing you from having or maintaining an erection.
Several other things can cause ED – things that can only be identified when you visit your doctor. Whenever in doubt, seek a professional opinion.
Summary
If you make specific dietary and lifestyle changes and have open conversations with your partner, you may be able to get harder erections. Taking certain medications or supplements may also help.
To determine why erectile problems persist, a person should consult a physician. Taking supplements or medications may also be helpful.
An underlying condition may cause erectile dysfunction in some cases. However, erectile dysfunction can often be treated or managed by managing that condition.
