Aren’t totally happy with your sexual prowess? Don’t worry, you’re not the only one. Studies have shown that erectile disfunction (which is often referred to as ‘ED’) is common, even for men aged 40 or below.
ED can result from a variety of causes. Sometimes, it’s psychological. Sometimes, it’s the result of physical ailments like hypertension or low levels of hormones. Luckily, treatment for ED and improving your quality of erection can be done and often with natural solutions.
Below, we’ve listed 11 scientifically-backed tips to have stronger and more consistent erections. It doesn’t matter if you’re younger who is struggling with anxiety about performance or an older man looking to improve your after dark performance, implementing these 11 suggestions could bring you results that are noticeable.
Are you ready to start? Let’s begin with the first step in improving your erection health — maintaining your body weight and composition under control.
Keep Your Weight Under Control
Weight gain is closely connected to erectile dysfunction. In fact, a study from 2014 shows that those who have a BMI between 25 and 30 (considered “overweight” by the NHI) have an 1.5x higher chance of developing Erectile dysfunction.
If you increase your BMI to the 30+ range and the risk of having a sexual problem is three times as high as it would be for a man of an appropriate body weight.
Simply simply put, being overweight or obese can have a serious negative effect on your erections. In reality it is more closely associated with ED than getting older. To have the best erection experience it is essential to maintain a healthy, normal body weight with a balanced diet and exercising.
Stay on Top of Your Blood Pressure
High blood pressure isn’t just a health risk ; it can also be an extremely risk to your sexual erections. Males who have elevated blood pressure have a higher chance to suffer blood flow issues that could lead to a decline in sexual activity and weaker, less reliable erections.
Although high blood pressure can be associated with overweight, you can have higher than normal blood pressure when you’re not overweight. If your diet is too loaded with sodium or you don’t exercise often you’re at risk of developing you could have hypertension or prehypertension.
Fortunately, this is easy to check. A quick appointment with your doctor will provide you with an understanding of where your blood pressure is for most of the day as well as simple lifestyle changes such as exercising more or eating less salt will assist in getting your blood pressure under control.
Avoid Alcohol, Except in Moderation
From a cold drink to a glass of red wine drinking too much liquor can cause a major negative effect on your sexual performance. It’s also proportional and research shows that the more alcohol you drink the more likely you are to suffer from sexual dysfunction.
Alcohol affects your erections in several ways. In the short term it can reduce your mood and cause temporary impotence. In the longer term, it can lower your testosterone levels , giving you a lower sexual drive and frequent sexual performance problems.
The solution is simple: only consume alcohol in moderation or stay clear of altogether. Lowering your alcohol consumption is an excellent way to prevent ED in the short and long-term and is the best way to prevent being awake on the weekend with a nasty hangover.
Use ED Medication Responsibly
It is true that not all cases of ED can be addressed with the natural methods and treatments. For many men, the most effective way to treat erectile dysfunction and improve the strength of your erections, is to make sure you use doctor prescribed medication like sildenafil, tadalafil and vardenafil.
They work by increasing blood flow to the tissues of the penis, making it easier to achieve and maintain an erection. For people with performance anxiety it can make getting an erection more simple. For those who suffer from Physical EDs, they’re usually essential for maintaining an active sexual life.
Most ED medicines need a prescription, which means you’ll have to speak to your doctor regarding this procedure. Services such as Menscript make it simple to complete the process. They offer online consultations and prescriptions which are easy and quick onboarding process to patients within both the United Kingdom and the Netherlands.
Limit Your Porn Consumption
Although research data isn’t as extensive certain doctors believe the excessive amount of porn — a habit that’s become more common with the rise of streaming websites streaming pornmay result in an increase risk of ED among young males.
The current research on porn-related ED is sporadic, which means there’s not a definitive conclusion which can be drawn. However, if you’re frequent porn user, reducing your porn consumption could potentially be a viable way to improve your real-life sexual performance.
In addition to smoking cigarettes, it’s one of the main causes of erectile dysfunction in men who are younger than 40. It’s a good thing that it’s a reverse one. Studies have shown that quitting smoking results in an improvement in the quality of the erection and less manifestations of ED.
Consider the cardiovascular benefits of quitting smoking to the mix and abstaining from smoking cigarettes (or preferably, quitting smoking cigarettes completely) is among the most effective ways to improve your erections and have better results at bed.
Train Your Pelvic Floor Muscles
These muscles are responsible for everything from preventing urinary incontinence to aiding you in sexual activity they are just as important to train like your pecs and delts, back, and arms.
A guideline for ED exercises explains what role your pelvic floor muscles have in the prevention of Erectile dysfunction. We’ll also provide a simple exercise routine you can perform to strengthen your muscles for just a few minutes a day.
Get a Good Night’s Sleep
Sleep disorders are closely linked with issues with erection, ranging from a reduced desire to have sex, and erectile dysfunction.
In a study from 2015 the researchers discovered that those with sleep apnea that was obstructive (OSAS) had a higher chance to have lower scores at the International Index of Erectile Function questionnaire (IIEF) test than patients with healthy, normal sleeping habits.
If the sleep apnea issue was treated using a CPAP machine, the sufferers’ IIEF scores increased, suggesting sleep quality can play a role in male sexual performance.
Check Your Testosterone Level
The primary male sexual hormone testosterone is responsible for all aspects of sexual desire, including the female sexual performances. Although testosterone deficiency (or “Low T”) is not a common reason for ED but it is associated to decreased sexual performance in males in certain studies.
Low testosterone levels are also linked to lower physical performance, a lower mood and a myriad of other symptoms, making it vital to keep track of your levels of testosterone when you grow older.
If yours is too low and your doctor is capable of recommending the most effective approach to bringing it up to a healthy level, starting with diet and lifestyle changes to supplements or medications.
Feeling Stressed? Take it Easy
Are you struggling to perform in bed? There are many reasons why sexual issues are physical. In fact, for many men, stress from work or other life events like stress and anxiety about performance can make having fun with sex more difficult than it normally is.
Several erectile dysfunction studies show that there is a connection in stress management and better sexual performance, including a recent study from 2014. The study found that men who participated in an exercise to lessen stress saw a notable improvement in the erectile dysfunction scores.
If work is dragging you down and is affecting how you perform sexually, taking a break to relax might be all it takes to restore your confidence — and your physical performanceand back in bed.
Stay Active, Healthy and Fit
In the end, one of the best ways to get stronger erections and experience better sexual performance is to live an active and healthy lifestyle.
Numerous studies show an improvement in sexual performance among men who exercise and maintain an active lifestyle, compared to men who lead uninvolved, sedentary lives.
In a 2013 study, those who lifted weights and performed interval training on an ergometer saw an statistically significant improvement in erection quality within six months. Studies have also shown an increase in perception of sexual performance when exercising men and increase self-confidence in sexual performance.
In essence, regular exercise won’t just improve your general health and quality of life; it might also improve your sexual performance, confidence and erection quality.
If you’d like to get connected to a doctor to determine whether ED medication is suitable for you, explore MenScript Online Doctor’s services and have a appointment for free.