Are you having issues regarding your sexual health and erection? Well, you are not alone, as it happens to every man once in a while. Here are five tips for having a firm erection.
- Managing Stress Levels
Your mental and physical health go hand in hand. Anxiety and stress can negatively affect the process of signaling by the brain as a response to sexual activity.
Professional stress such as work environment matters and personal stress like relationship issues, family issues are common for middle-aged men.
Psychological stress mostly related to performance anxiety, and nervousness are too responsible for not having firm erections.
Most men keep feeling that if once they do not get a strong erection, they have a constant fear of not having it again.
This consistent distress creates performance anxiety, causing weak erection.
Stress hormone like cortisol creates a disturbance in the sexual arousal process and the body’s capability to have a firm erection.
As highlighted by Medical News Today, prolonged periods of stress can have negative impacts on the male reproductive system, potentially causing a decrease in testosterone production and a subsequent decline in sex drive or desire. Additionally, chronic stress has the potential to contribute to the development of erectile dysfunction. However, effectively managing and reducing stress levels can lead to positive effects on erectile function.
The best way to fight with stress levels is to meditate at least for 15-20 minutes daily. You can download the apps for the guidelines of doing it in the right way.
Follow your hobby or do anything that gives you relaxation including listening to favorite music, watching movies, reading books, spending time in nature or with friends, etc.
Anything that makes you joyful is a stress buster. Make such activities as part of the routine and do not allow stress to be a mood killer.
- Try a cock ring
Using a cock ring can be one of the good measures if used correctly.
This O-shaped device needs to be fitted around the penis and that helps to keep the blood flow up in the penis which is required for erection.
As it is capable of holding the blood flow in the desired area, it makes the penile tissues harder, leading to a firm erection.
It helps you to maintain an erection if one experiences a hard time in being full during the entire time of sexual activity.
It also benefits in having a bit harder erection and delaying the orgasm, so that once you have a climax, it may become more pleasurable and intense.
Though the benefits of a cock ring are good to go for it, it is highly advisable that you should consult a professional before buying yourself a one.
Choosing the right size is important because if it is too small, then it becomes way too tight after erection and might give trouble to come off.
Of course, there is nothing serious about it and it can be easily cut off, however, opting for a perfect size is the best.
Besides, you need to talk to your doctor before usage of it and disclose all the medical history if you have or had any penile injury, pain in the groin or genital area, cardiovascular disease, any existing medication, etc.
You need to ensure to have correct and full information regarding the usage of it before you actually try it.
- Practice Kegel exercises
Kegel exercises help to strengthen the pelvic floor muscles, also called pubococcygei (PC) muscles.
These muscles support the pelvic organs and hence, they are considered to provide good control over bladder movements and also, sexual function.
According to the reputable medical source WebMD, Kegel exercises, which are also referred to as pelvic exercises, have gained significant recognition for their effectiveness in treating erectile dysfunction. It is noteworthy to emphasize that the ischiocavernosus and bulbocavernosus muscles, located within the pelvic region and surrounding the penis, actively participate in facilitating an erection.
As your body ages, these muscles also become weak and loose. If they are strong, you can perform better sexually too.
It is just like when your arm muscles are sturdy, you can lift heavier stuff with no trouble; similarly, healthy pelvic muscles aid in sexual functioning.
To do this exercise, tighten and try to hold pelvic floor muscles for five seconds. Then release and relax for a couple of seconds.
Repeat the same and do such repetitions 10 times initially and you may increase the count later on.
Try this exercise minimum two to three times a day to see the noticeable difference.
If you are not able to understand exactly which muscles to tighten, hold your urine flow, and analyze which muscles are involved in that.
You need to focus on those muscles and do the process accordingly.
Just make sure that you do not end up tightening the muscles in thighs, buttocks, or stomach. Do not stop breathing while holding the muscles or do not push too hard downwards.
- Keep cigarettes away but coffee on
It is a widely known fact by now that whatever is good for your heart, is good for your sexual life as well, as a healthy cardiovascular system is directly linked to sexual health.
Nicotine which is a harmful ingredient in cigarettes negatively influences the ability of the blood vessels in the penis to dilate for smooth blood flow.
It creates a barrier in the flow and hence, causing the barrier in erection too. Quit smoking and see the magical difference for yourself.
If you need to freshen up your brain by having something, then try coffee.
Research in the University of Texas Health Science center claimed that those who consume caffeine are less likely to suffer from erectile dysfunction.
Here, caffeine means the one in coffee and not in fizzy drinks or sodas as the one in it is harmful with full of chemicals. Coffee is the best source of caffeine because it’s a natural antioxidant.
- Eat well and Walk more
If you are not a gym person, it is alright, you do not have to be the one.
Just a simple walk of 20 to 30 minutes can do wonders for your body. It is one of the easiest cardio exercises that improve heart function.
If the heart functions poorly, it can result in clogged arteries and more precisely blood vessels in the penis as they are smaller as compared to others in the rest of the body parts.
A good heart is equal to a healthy cardiovascular system and ultimately well-performing sexual organs.
Besides, having food rich in zinc will aid your body to produce more nitric oxide which will help the blood vessels to dilate more, allowing blood to flow more efficiently in all the body parts including the swimsuit areas.
Studies have shown that dietary zinc may influence male sexual competency. Zinc benefits in generating key sex hormones, like testosterone and it enables the formation of the prostatic fluid.
Healthline Media highlights that a wide range of fruits, vegetables, whole grains, and legumes contain valuable nutrients that actively promote improved blood circulation throughout the entire body, including the penis. It is important to note that maintaining adequate blood flow to the penis plays a vital role in sustaining healthy and consistent erections, thus emphasizing the significance of incorporating these nutrient-rich foods into one’s diet.
Bonus Tips Submitted By Viewers
- Spice your sex life
A routine sexual activity may result in intimacy fatigue. After all, you and your partner are already aware of the usual sexual moves you engage in.
Hence the excitement and participation are low. These factors make sex predictable. As such, your sexual desire wanes, and with it the strength of your erection.
A weak erection and lack of participation may cause you to ejaculate quickly. But you can improve your penis rigidity by splashing some pomp and spice in the bedroom.
How do you do this? Introducing role-playing to initiate your partner’s participation while acting out your sexual fantasy.
The beauty of role-playing is that the partner plays her erotic fantasy, subtly hinting to you what she expects from you.
Another way to improve penis erection is to incorporate sex toys. Sex toys include penis rings, vibrators, and dildos.
These gadgets increase penile stimulation which helps the penis to retain much blood. Thus they aid in retaining a rigid erection.
- Eat well
Balanced and nutritious meals are the key to a robust erection. Natural fruits, vegetables, and grains support rapid blood flow throughout all organs, which includes your penis.
Erection is only possible through ample blood supply to the penis. Hence any nutrition that supports this effort improves your erection.
Foods that clear inflammation and oxidation are particularly beneficial. So taking blueberries, watermelon, and beetroots is essential to maintain a good erection. These foods help to preserve your body tissues while helping to lower your heart disease exposure. �
Vitamin B12-rich foods improve peripheral organs that enhance erectile health. This vitamin comes mostly from fermented food items such as tempeh, tofu, or yogurt.
In addition, consuming meals with L-arginine helps to relax the muscles and increase blood flow to the genitals. Whole grains such as oatmeal, whole rice, and wheat bran are useful in this area.
Avoid eating oily, spicy, and highly processed diets.
We hope you have enjoyed reading it.�“5 Tips For A Stronger Erection.”
How To Avoid Erectile Dysfunction And Protect Your Potency?
Erectile dysfunction (ED) is a condition that affects many men, causing them to be unable to achieve or maintain an erection. It can have a significant impact on a man’s quality of life, and it is important to take steps to protect your potency. In this paper, we will discuss how to avoid erectile dysfunction and protect your potency.
The first step in avoiding ED is to understand the possible causes. ED can be caused by physical, psychological, and lifestyle factors. Physical factors include diseases such as diabetes, heart disease, and high blood pressure, as well as certain medications or surgeries. Psychological factors include stress, depression, and anxiety. Lifestyle factors include smoking, alcohol consumption, and obesity.
Once you understand the possible causes, it is important to take steps to reduce your risk of ED. Improving your overall health is key. Eating a healthy diet, exercising regularly, and getting adequate sleep can help reduce your risk of ED. In addition, quitting smoking and reducing alcohol consumption can also help. If you are taking medications that may be causing ED, talk to your doctor about alternatives.
Another important step is to manage stress. Stress can have a significant impact on ED, so it is important to find healthy ways to cope with stress. Exercise, meditation, and talking to a therapist can all be helpful.
Finally, it is important to make sure that you and your partner communicate openly and honestly about ED. ED can be difficult to talk about, but it is important to openly discuss any concerns you may have. If you are not comfortable talking to your partner, talking to a counselor can be helpful.
In conclusion, ED is a condition that affects many men, causing them to be unable to achieve or maintain an erection. It is important to take steps to reduce your risk of ED and protect your potency. Improving your overall health, managing stress, and communicating openly and honestly with your partner can all help reduce your risk of ED and protect your potency.