For many men, getting and maintaining an erection can be a common challenge. Whether it’s due to stress, anxiety, or other factors, experiencing erectile dysfunction can be frustrating and embarrassing. However, there are simple ways to help improve blood flow and increase your chances of achieving an erection.
Eat a Healthy Diet
This means companies sometimes sell supplements with misleading labels or undisclosed ingredients. Anyone concerned about alcohol misuse or alcohol use disorder (AUD) should speak with a doctor. Diet and weight loss are also important aspects of ED treatment and prevention. People with ED are more likely to be inactive and overweight.
One of the easiest ways to get an erection is by maintaining a healthy diet. Foods that are high in antioxidants, such as fruits and vegetables, can help improve blood circulation and overall cardiovascular health. Additionally, foods rich in zinc, like oysters and nuts, have been shown to boost testosterone levels, which can enhance sexual performance.
Exercise Regularly
Regular exercise is another key factor in achieving and maintaining an erection. Physical activity helps improve blood flow throughout the body, including to the penis. Aim for at least 30 minutes of moderate exercise most days of the week to reap the benefits of improved sexual function.
Each exercise session should be of moderate or high intensity and last a minimum of 40 minutes. When this muscle weakens, it is unable to prevent blood from flowing out of the erect penis. Pelvic floor exercises, or Kegels, are the most beneficial for ED. According to the NHS, 1 in 3 people will suffer with sleep problems and sleep deprivation at some point in their lives. It’s important that we strike a good balance between aerobic exercise and strength exercise, or resistance training.
Manage Stress
For example, if it’s due to your alcohol consumption you will need to cut down. Treating the psychological issues can be challenging but you can get help from your GP who will talk you through the best options. Having that conversation is also important because ED can sometimes be an early symptom of diabetes or cardiovascular disease. Your doctor may want to order blood tests and other screenings to check for these underlying conditions. It is first important to understand what’s causing the erectile dysfuncyion.
See your health care provider if you have erectile dysfunction. Be ready to answer some questions about your health and your symptoms. Tell your health care provider about all of your health conditions. Also let them know about any medicines you take, including herbal supplements. With this therapy, you lubricate your penis and place it into an airtight plastic cylinder that’s attached to a handheld pump. Air is pumped out of the cylinder to create a vacuum, which increases blood flow to the penis.
If you have erections in the morning or while sleeping, the problem probably isn’t physical. But if it happens to you more than half the time you have sex, talk to your doctor. Alcohol can make it difficult for the tissue surrounding your penis to relax, meaning your erection will receive a decreased blood flow. Smoking can contribute to the build-up of fat stores in the arteries (atherosclerosis) which can limit the flow of blood to the penis. The arteries surrounding the penis are particularly small, so it is essential they remain clear in order to achieve a healthy, strong erection. The duration of an erection can depend on a variety of factors.
Stress and anxiety can have a negative impact on your ability to achieve an erection. Finding healthy ways to manage stress, such as through meditation, deep breathing exercises, or talking to a therapist, can help alleviate these issues and improve your sexual performance.
Consider Supplements
If you’re looking for an extra boost, there are various supplements on the market that claim to enhance sexual performance. **L-arginine** and **ginseng** are two popular options that have been shown to improve blood flow and increase libido. However, it’s important to consult with a healthcare provider before taking any supplements to ensure they are safe and effective for you.
In conclusion, achieving and maintaining an erection doesn’t have to be a daunting task. By incorporating these simple lifestyle changes into your routine, you can improve your sexual performance and enjoy a fulfilling sex life.
