How To Get Stronger Erections: 7 TipsMay 27, 2021
If you're dissatisfied with the strength of your erection, or are having trouble maintaining one, it could be a sign of erectile dysfunction.
Defined as the difficulty or inability to achieve or maintain an erection strong enough for sex, prescription ED medications can help. But if the issue only happens occasionally, or you're interested in improving erection quality and sexual health in general, here are a few tips that can help.
Keep Your Weight Under Control
It can be difficult to maintain a healthy weight, especially as you get older. However, with the right diet (more on that later) and some exercise you should be able to shed some of the excess pounds -- and keep them off.
It’s important to get your weight under control because excessive body weight is heavily associated with erectile dysfunction. In fact, a study from 2014 showed that men with a BMI (body mass index) ranging from 25 to 30, and technically classified as “overweight”, have a 1.5x greater risk of experiencing erectile dysfunction.
With a BMI or more than 30, the risk of sexual dysfunction is 3X higher than a man with a healthy body mass!
The data are crystal clear: being overweight or obese can have a significant negative impact on your erection quality. Obesity is even more closely correlated with erectile dysfunction than age.
For the best erections possible, maintain a healthy body weight through quality nutrition and exercise.
Eat a Well-Balanced and Healthy Diet
Foods that have a positive impact on your cardiovascular health and blood flow are also beneficial to erections. Conversely, the opposite is true: anything harmful to your blood flow will also hurt your erection quality.
For example, a diet that includes lots of fatty, fried, and processed foods can increase your risk of developing metabolic and cardiovascular conditions related to both sexual health and overall health. Diets heavy in these food types often lead to diabetes, high blood pressure, and heart disease, all of which have been shown to be strong risk factors for erectile dysfunction.
For general health, stick to whole, minimally processed foods, reduce sugar intake, and increase vegetable and fruit intake, for most people.
Meanwhile, some foods that may have a positive impact on sexual health include:
- Vegetables that are high in folate, such as spinach and lettuce, might help to increase levels of testosterone.
- Foods that contain L-arginine, such as oatmeal, poultry, soy, and beans, might help to improve your blood flow by relaxing muscles.
- Fruits that are high in antioxidants and anthocyanins, such as blueberries, blackberries, cranberries, and cherries, can lower your risk for heart disease and various other heart conditions.
- Foods that contain the vitamin B-12, such as liver, tuna, milk, and eggs, help to support various systems in the body that contribute to overall erectile health.
Consider the Mediterranean Diet
If you're unsure where to start, some research has found that a Mediterranean diet can help to alleviate several underlying factors that may be contributing to erectile related issues. Following this diet may help to:
- Increase blood flow
- Increase antioxidants
- Increase L-arginine levels
- Lower cholesterol
You won’t have to commit solely to a Mediterranean diet and can gradually ease into it, but the Mediterranean diet includes more of the following foods in general:
- Vegetables such as spinach, kale, and carrots
- Fruits such as apples, bananas, and grapes
- Nuts and seeds like almonds, walnuts, and sunflower seeds
- Legumes such as beans, lentils, and peanuts
- Tubers such as potatoes and yams
- Poultry such as turkey and chicken
- Dairy such as cheese and Greek yogurt
- Healthier fats such as extra virgin olive oil and avocados
Exercise For 30 Minutes a Day
No surprise guys, the research suggests that physical inactivity and a sedentary lifestyle can have a negative effect on sexual function. Just 30 minutes of daily or near-daily exercise can help to improve your cardiovascular health while also helping to manage your weight, two critical factors in overall erectile health.
Try to make time for a short walk or jog daily, or consider performing some exercises at home like sit ups, pushups, or squats.
Exercise Your Pelvic Floor Muscles
Speaking of exercise, start adding pelvic floor muscle exercises to your daily routine. More commonly known as Kegel exercises, this simple workout has been associated with improving sexual function in men.
In fact, one study found that pelvic exercises helped 40% of men experiencing erectile dysfunction to regain normal erectile functions. They also helped another 33.5% to significantly improve their erectile function as well.
While women most commonly perform Kegels in preparation for and to regain muscle tone after childbirth, Kegels can benefit men as well. In particular, they will help to strengthen the bulbocavernosus muscle.
This muscle is important for sexual health because it’s responsible for allowing the penis to engorge with blood during an erection, it pumps during ejaculation, and helps to empty the urethra after urination.
This is how to perform a basic Kegel exercise:
- Locate the correct muscles of the pelvic floor by trying to stop your stream several times during urination. The muscles that you clench are the ones that you will need to focus on during the exercise.
- It’s best to lay down at first when doing this exercise. Once you become more familiar with it, you can sit, stand, or even walk when you perform it.
- Simply squeeze the accurate muscles, hold for five, then relax for five seconds.
- Repeat this process 10 to 20 times, two to three times daily.
Cut Back On Alcohol, Even Replace It With Caffeine
Heavy and chronic consumption of alcohol is closely associated with a higher risk of sexual dysfunctions. While one or two drinks typically won’t do much harm, and may even lower your risk for erectile issues, moderate to heavy drinking can severely impact your sexual performance.
In comparison, studies have shown that caffeine can help to not only improve blood flow, but it can also help with relaxing the muscles that are responsible for achieving and maintaining erections.
It’s important not to overdo it with caffeine, but for the sake of erections, caffeine is much better for you than alcohol. Avoid sodas and highly sweetened or sugary caffeine beverages. Instead drink black coffee or unsweetened tea.
Get Enough Sleep
One reason to watch your caffeine intake is because of its potential impact on sleep. If you're not getting enough sleep at night, whether it’s too much caffeine or a sleeping disorder, you're at an increased risk for developing erectile dysfunction.
It’s also possible that lost sleep can play a role in plaque building up in your arteries, which may result in atherosclerosis. Not only is this a dangerous health condition, it may also have a significant impact on your blood circulation, which can make it more difficult to get and keep strong erections. The average person needs six to eight hour of sleep every night.
Along with obesity, smoking is one of the biggest causes of erectile dysfunction for men under the age of 40. Luckily, studies have shown that quitting smoking can lead to a noticeable improvement in quality of erections and a reduction in the symptoms of erectile dysfunction.
One of the fastest ways to improve your erections and improve your cardiovascular health is by cutting back on the cigarettes, or preferably quitting smoking entirely.
Slow Down on the Pay Per View
Although research data on this subject is a little limited, there are some doctors that believe watching excessive amounts of pornography may lead to an increased risk of psychological erectile dysfunction in young men.
Generally speaking, regular ejaculation (and thus masturbation) is good for maintaining sexual health. But consuming porn can lead to unrealistic expectations about sex and tap into fantasies that can’t or won’t be fulfilled in real life. Additionally, some men feel guilt related to their pornography use, again leading to psychological issues around ED.
Reducing porn consumption and masturbation may help to improve real life sexual performance.
The Takeaway: When it comes to erectile function, there are many ways that you can improve performance without the need for medication, mostly achievable through lifestyle changes. Eating a healthy diet, maintaining a healthy BMI, getting enough sleep, and eliminating unhealthy habits like smoking should help to improve sexual function, even if incrementally.
If you've tried these tips and are still are not seeing an improvement, you may want to talk to a doctor.
Depending on what may be causing your ED, prescription medications can be a great solution. Medications like Viagra® and Cialis® are incredibly effective for most guys. With Rex MD, they're more affordable and easier to access (if prescribed) than ever before. We use telemedicine to connect guys with physicians virtually - it's all done online, with discreet shipping to your door.
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