According to the National Institute of Diabetes and Digestive and Kidney Diseases, there are approximately 30 million men who have erectile dysfunction or ED. This condition happens when you are unable to get an erection, or maintain an erect state necessary for sexual intercourse.
Here’s the truth: ED could happen anytime, sometimes in the least expected manner. There are various treatments available to help you get back on track in maintaining an erection. Still, when it comes to matters between the sheets, nothing beats some helpful tips to improve things.
Stick around. These 15 tips could come in handy, just in case you don’t want to be called the “one-and-I-am-done” type of guy.
1. The Simple Secret To Maintaining Erection During Sex: Eat Healthy
Let me tell you a secret: maintaining erections and what you eat are two things that go together. Always. This means if your diet is mainly focused on sweets, salty, processed and refined foods, then you could have issues in the erection department.
What’s the point?
If you want to maintain an erection, you have to make sure that what you eat is penis-friendly. At the same time, it should be heart-healthy, too, because an erection relies heavily on blood flow. Any blockage could impede blood flow to and within your penis, thereby making it more challenging for you to get it up and keep it up, too.
Therefore, anything bad for your heart is also bad for your penis. Don’t worry. You can still turn things around by establishing your own list of natural Viagra-like substances. Here is a list of foods to eat to help keep an erection:
- Leafy Greens
- Black Coffee
- Dark Chocolate
- Greek Yogurt
The bottom line is to keep your heart healthy, and maintaining erections easily will follow.
2. A Healthy Heart Equates to a Healthy Man Down South
You know that sustaining an erection is also about an ample supply of blood flow in the penile area. You will only achieve this by making sure that your heart is in tiptop shape.
Aside from eating heart healthy foods, it is important that you make that trip to the doctor to check your blood pressure and cholesterol levels. High cholesterol and high blood pressure can damage the blood vessels, which eventually leads to erectile issues.
The good news is you can still address this issue through healthy eating, medications and regular exercise, which leads you to the next tip to help you maintain an erection.
3. Exercise Regularly to Give Your Body the Good Things It Deserves
You read and heard countless times already about the benefits of exercise. If you still refuse to get up and move, then here is one more reason that will surely convince you: regular exercise is a surefire way to help you maintain erections. The best part is, it works even better than over the counter Viagra.
Exercise ensures proper blood flow down there, which is what your man needs to ensure cooperation inside the bedroom. At the same time, it helps your abdominal muscles support and hold your erections, and not your belly while making sure your heart is healthy.
The best part is exercising keeps you in shape by eliminating excess weight that could trigger more health problems, such as diabetes. Working out regularly also makes you feel good about yourself, which translates to more confidence in bed. The key is to find an activity you love, and work out your schedule from there.
Speaking of exercise, there is one type of exercise you need to do regularly for better erections, which you will learn in the next section.
4. Kegel Exercises for Men Helps Men To Maintain an Erection
What comes to your mind when you hear Kegel exercises? Most of the time, you will associate this type of exercise on women who recently gave birth.
Let me tell you another secret: kegels are not just for women. In fact, you can do this exercise to strengthen your PC muscles, which could come in handy to ensure that your internal organs stay in place. At the same time, it helps improve your erections, and is effective in case you are struggling with premature ejaculation, too.
That’s not all. Strong PC muscles are often associated with stronger and more intense ejaculations. This makes your sex life more pleasurable.
Kegel Exercises for Men
Here’s how to do Kegel exercises:
- Locate your PC muscles. These are the muscles you use to stop urination.
- Contract those muscles for five seconds, then release.
- Do this 10 times, which is equivalent to one set.
- Do 10 sets three times a day.
5. Take It Seriously When People Say Drink Alcohol Moderately
Who doesn’t want alcohol? Every party, celebration, or night out with friends will never be complete without alcohol in it.
Here’s the thing: alcohol could wreck your man down there.
A little bit of alcohol is fine, especially if you need some bravery to approach an attractive girl across your table. This could even get you in the mood for some action bound to happen later at night. However, too much alcoholic drinks could lead to problems in maintaining an erection. Consequently, chronic heavy drinking can cause various conditions such as nerve and liver damage, which all leads to ED.
Is there something you can do to minimize your alcohol intake? Of course. Here are tips to help you eliminate the need to drink alcohol:
- Establishing an exact quit date and make sure to stick to it.
- Inform your family and friends about your goal to stop drinking alcohol.
- Get rid of temptations and alcohol paraphernalia to prevent you from being reminded about alcohol.
- Practice saying no to alcohol in case you are stuck in a social situation.
- Learn to manage your alcohol cravings through distraction or reminding yourself the reasons why you need to quit.
Once you are able to manage your drinking issues, you don’t have to worry about erections. Aside from alcohol, there is one habit you need to kick to ensure that maintaining an erection won’t be a problem.
6. Kick the Butts to Save Your Lungs and Your Erections, Too
If you are smoking, then now is the perfect time to quit, especially if you want to ensure your future inside the bedroom.
The truth is smoking could harm the blood vessels and affect blood flow to your penis. At the same time, the nicotine from cigarettes makes your blood vessels contract, which also curbs blood flow down there.
The best thing you can do to maintain erection is by kicking the habit. A study showed men who quit smoking no longer suffered erectile problems, and eventually, they experienced an improvement in their sexual health.
You still have time to quit smoking by using the following techniques:
- Set a quit date and stick to it.
- Remove cigarettes and other tobacco products in your home, car, or office.
- Replace cigarette with fruits or sugar-free gum after meal to prevent you from smoking.
- Involve your friends and family about your goal to quit smoke.
- Distract yourself to manage cigarette cravings by keeping your mind or hands busy.
- Get out of a tempting situation.
- Try alternative therapies to help you stop smoking such as hypnosis, motivational therapies or acupuncture.
Are you wondering what other things you can do to prevent ED? Keep reading to find out more tips on how to maintain erection.
7. Don’t Forget the T: The Importance of Testosterone for Sustaining An Erection
Testosterone is the male sex hormone, which plays a key role in the development of male reproductive tissues and promotes secondary sexual characteristics. Apparently, your testosterone levels start to take a dip as soon as you hit your 30’s. This could take a toll in your sex life due to moodiness, a low sex drive, and even a lack of stamina in bed.
Maintaining the right amount of testosterone is not necessary for normal erections. In fact, there are limited studies showing the relationship between the two. However, keeping your T in the right levels could still make a difference in your sexual health and function.
How to Increase Testosterone Naturally
Here’s how to help your body make more T:
- Lose excess weight.
- Add more zinc to your diet, which you can get from protein-rich foods, such as fish and meat, yogurt, raw cheese, beans and raw milk.
- Add strength training exercises in your workout routine.
- Limit or do your best to eliminate sugar from your diet.
- Consider high-intensity exercises.
- Reduce your stress levels.
In relation to stress, read the next section to find out how eliminating stress could spell a difference in the erection department.
8. Learn to Calm Your Nerves and Keep Your Stress Levels to a Minimum
Fact: stress is inevitable. Wherever you go, stress will find a way to follow you and try to ruin your system. Unfortunately, stress is a big no-no, especially if you want to get lucky inside the bedroom.
In what way, you might ask?
Stress increases your adrenaline, which makes your blood vessels contract. This could be problematic in case you want to keep your man up, because an erection is dependent on blood flow. At the same time, stress could lead to higher cholesterol and blood pressure, which may contribute to heart conditions.
Aside from the physical aspects, stress could get into your head. This dampens your mood for some sexy time and stop boners in their tracks.
The best you can do is to identify what causes your stress and then do something about it. Thereafter, take a break, learn to say no when necessary, go on a vacation, or spend some quiet time alone. Stress will try to find a way to ruin your life, but all boils down to how you plan to manage it.
9. Take It Easy During Your Hanky Panky Sessions to Maintain Erection
Stress, especially in long-term relationships could become dull and less exciting. One of the ways to get the spark back inside the bedroom is to take risks and try different positions you’ve never done before.
Here’s the catch: risky sex could be the reason why you are having trouble maintaining an erection. In fact, some cases of erectile dysfunction stemmed from penile injuries that happened during sex.
There is nothing wrong with experimenting inside the bedroom. However, make sure you employ extra caution in doing certain positions. If certain positions are uncomfortable and painful, stop and move on to the next one in your list.
10. Keep Your Laptop Right Where It Belongs – Your Desk
Here is something you should know about laptop: it is a silent sperm-killer.
As soon as you turn your laptop on, the heat coming from it could fry your sperm and kill them slowly. This could have a negative effect on your erections too, which makes it harder for you to get it up.
Even if the name implies that you should place it in your lap, just leave it on your desk or any area that won’t directly transmit the heat to your penis. Your ladylove and man down there will be happier, too.
11. Say Hello to Red Ginseng: Your Ally Against Erectile Dysfunction
Do you believe in the power of herbs? If not, then here is one reason why you should reconsider your options.
Herbs, such as panax ginseng are one of the natural treatments that work against erectile dysfunction. Based on a study published in the American Journal of Urology, men who took 900 milligrams of Korean red ginseng, three times a day experienced significant improvements down there. Therefore, researchers concluded that this herb could be an effective alternative for impotence.
You can find red ginseng in variety of forms such as powders, capsules and liquid extracts. You can also buy dried ginseng root in health food stores. Just place it in boiling water, and drink it as a tea.
The Side Effects of Ginseng
You might be wondering if red ginseng is safe. The answer is yes, especially if you use it for the short term only. However, long term use could pose some concerns and side effects such as:
- Increased Heart Rate
- Elevated Blood Pressure
Make sure not to use red ginseng with certain medications, such as drugs for blood pressure, blood thinners, monoamine oxidase inhibitors and stimulants, so you can reduce or prevent unwanted effects.
Aside from panax ginseng, there is another natural treatment you can look into to make sure your man down there cooperates anytime you want to. Read the next section to find out.
12. L-Arginine: Another Preventative Tool for Erectile Dysfunction
When you hear the term “erectile dysfunction,” most of the time, you will hear “L-arginine” along with it. This is because L-arginine is among the best alternative treatments for ED.
What exactly is this anyway?
L-arginine is a type of amino acid that helps make proteins. It converts into nitric oxide once it goes inside your body. This is crucial because nitric oxide helps relax your blood vessels to make sure that more oxygen-rich blood circulates through your arteries to ensure ample supply of blood.
However, all good things come with a price. Despite the benefits, L-arginine has potential side effects such as potassium imbalance, increased risks of bleeding, a drop in blood pressure and negative effects in your blood sugar levels.
Experts are divided on whether you should take L-arginine supplements or not. Before doing so, make sure to consult your doctor to ensure that you are on the safe side.
13. Brush Your Teeth Three Times a Day to Boost Your Erectile Health
Surprised? Don’t be. It might sound weird but dental health plays an important role down there.
According to a study published in The Journal of Sexual Medicine, men with ED are three times more likely to have gum disease compared to those whose man down there is working fine. In fact, 53 percent of male patients in the study had chronic periodontitis, a type of severe gum disease and often linked to heart problems. This could mess with proper blood flow and prevent you from maintaining an erection you deserve.
What can you do about it?
Start by brushing your teeth three times a day. Don’t forget to floss regularly and schedule a trip to the dentist twice a year for a proper cleaning.
14. Visit Dreamland and Say Hello to Maintaining Erections
How many hours of sleep do you get every night? If you are able to sleep peacefully for at least seven to eight hours a day, then you are good to go. On the other hand, if you are not getting enough sleep every night, then don’t be surprised if your man down there is suffering.
Researchers from Mount Sinai Medical Center in New York focused on the relationship between obstructive sleep apnea and erectile dysfunction. They found out that men with ED were twice more likely to have sleep apnea, compared to men with no issues down there.
This is because the repetitive drops in oxygen during the night cause airway obstruction. Your blood vessels lose the ability to regulate blood flow in your organs, which could lead to difficulty in sustaining an erection.
Don’t worry. A Continuous Positive Airway Pressure (CPAP) device could help treat sleep apnea and enable you to get your sex drive back. Aside from this tool, you can also try the following sleeping techniques to make sure you have enough energy to help you last through the day:
- Sleep and get up at the same time everyday.
- Employ sleeping routines, such as warm baths or listening to a relaxing music.
- Avoid heavy meals at night.
- Say no to coffee after two in the afternoon.
- Keep all electronic devices three hours before your scheduled sleeping time.
- Make sure that your room is cool and comfortable enough for sleeping.
- Invest in a good mattress.
Aside from sleep, there are other things you should keep in mind to prevent erectile dysfunction. Read the succeeding sections to find out.
15. Your Present Relationship: An Underestimated Cause for Your Problems Down South
You blame it on stress, your demanding boss, money problems, or kids running around as if they finished a dozen energy drinks. While these factors affect your ability to maintain an erection, there is also one aspect in your life you need to look into: your relationship.
If you have difficulty communicating to each other about heart and sexual matters, then your sex life is also more likely to suffer. You start to develop sex and intimacy issues, and instead of talking about it, you prefer sleeping it off and hope you can get some action the following day. This could be problematic, especially if you are already having problems down there.
Apparently, that is not the best way to go about it. If you want to restore the spark inside the bedroom, you need to sit down and talk about whatever issues you both have. In fact, you have nothing to lose, but more to gain. Once you identified what is going wrong in the relationship, calmly and maturely discuss solutions on how to deal with your issues.
The bottom line is to go through your issues together. If you experience something unusual, especially if it involves matters inside the bedroom, then open up and talk about it. This could also improve your relationship and instill trust and honesty into it.
Erectile dysfunction is a serious issue most men have to deal with at some time in their lives. However, this doesn’t mean yours is a hopeless case. The truth is, there are many ways to help you in maintaining an erection, such as the 15 tricks listed here.
It all boils down the lifestyle improvements you are willing to make to manage your condition. It will take time before you are able to turn things around. Take it one step at a time and ED will no longer be an issue for you; however if nothing seems to work, it is time to see your doctor. It could indicate a serious underlying health problem.