This type of surgery can help to restore adequate blood flow to the penis. Younger people are typically better candidates for this type of procedure. Men in the first group saw their penile function improve significantly after 3 months of regular pelvic floor muscle exercises. Men in the second group saw little improvement after 3 months.
Erections happen because, in times of arousal, blood rushes to the penis and fills two muscular chambers known as the corpus cavernosum. Keeping an erection means that once the penis is filled with blood, the muscles at the base can constrict well enough to keep it there – ensuring you stay hard. The short term effects of sleep deprivation that affect your mood may also interfere with your ability to get an erection, just because you won’t feel like it. For example, drugs like cocaine and speed which induce a stimulating effect in the brain can also cause the blood vessels to narrow and become too constricted. Erectile dysfunction can also become more severe if these types of drugs are misused over long periods of time.
Having a strong and satisfying erection is essential for a healthy sex life. If you are experiencing difficulties in achieving or maintaining an erection, there are several steps you can take to improve your sexual performance.
1. Stay Active
Regular physical activity is crucial for overall health, including sexual health. Exercise helps to improve blood flow, which is essential for getting and maintaining a strong erection. Aim for at least 30 minutes of moderate exercise most days of the week to improve your sexual performance.
ED is a common, usually treatable condition in which a person cannot get or maintain an erection long enough for sexual activity. It often affects males over 40, but it can occur at any age. People with diabetes may have problems with their feet because high blood glucose levels can damage blood vessels and nerves.
Mental health apps and therapy could be effective options too, but if you aren’t sure on your next steps, consult a medical professional. Taking a break and going outside can also be more calming than you think. One study found that that just minutes of walking in nature per day could cut your stress hormone levels by roughly 10%. If you’ve been going through a stressful period, you may find your erections are softer than before. A penis pump is a cylinder-shaped, air-filled chamber that you attach to your pelvic area. Some anecdotes also claim that consistent use can eventually increase your penis length.
If you’re experiencing unpleasant side effects, talk with your doctor. Medications used for other conditions may cause ED as well. Talk with your doctor about your medications and whether they could be causing ED symptoms. These tests can help your doctor guide your treatment as well as determine if an underlying condition may be causing your ED. Speak with your doctor if you have any of these symptoms, especially if they’ve lasted for 3 or more months.
2. Maintain a Healthy Diet
Exercises that strengthen the muscles of the pelvic floor can benefit people with ED. Individual counseling can help a man to address the role of these and other factors in sexual satisfaction. It is important to see a healthcare provider who is knowledgeable about supplements and who can monitor the progress of symptoms. This can help people to feel more connected, and the excitement of the new activity can carry into the bedroom. It is important to note that worrying about getting and maintaining erections is often a key factor in performance anxiety. Lemonaid Health provides users access to online medical teams and pharmaceutical care.
Eating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains can help improve your sexual function. Certain foods like watermelon, spinach, and nuts have been shown to boost libido and improve erectile function.
If someone has trouble getting or maintaining an erection, they should speak with a doctor. They can discuss possible causes, run tests, and prescribe medication if necessary. This content is provided as a service of the National Institute of Diabetes and Digestive and Kidney Diseases(NIDDK), part of the National Institutes of Health. NIDDK translates and disseminates research findings to increase knowledge and understanding about health and disease among patients, health professionals, and the public. Content produced by NIDDK is carefully reviewed by NIDDK scientists and other experts. Take care of your feet before, during, and after physical activity.
3. Manage Stress
Stress and anxiety can negatively impact your ability to achieve an erection. Practice relaxation techniques such as deep breathing, meditation, or yoga to reduce stress levels and improve your sexual performance.
4. Limit Alcohol and Tobacco
Excessive alcohol consumption and smoking can impair blood flow and lead to erectile dysfunction. Limiting alcohol intake and quitting smoking can improve your sexual health and help you achieve better erections.
5. Consult a Doctor
If you are still experiencing difficulties in getting or maintaining an erection, it may be beneficial to consult a doctor. They can help determine the underlying cause of your erectile dysfunction and recommend appropriate treatment options.
By following these tips, you can improve your chances of getting the best erection and enjoying a fulfilling sex life.
