Things to consider
Not happy with how hard your erections get? You’re not alone.
The key is figuring out whether you’re dealing with a one-off issue or if less than ideal erections are becoming a regular occurrence.
Either way, a combination of talking with your partner, making a few lifestyle adjustments, and forming new habits may help.
Start by talking to your partner
Talking to your partner is the only way to communicate how you’re feeling and what you’re experiencing.
Use this time to open up a discussion about any anxieties, discontents, or even boredom you may have about your current sex life.
Here are some tips to help spark a healthy, productive conversation:
Dissatisfaction with your sex life doesn’t necessarily mean dissatisfaction with your partner or relationship. Try to keep your mind from wandering toward extremes. Do your best to reassure your partner. A convo about your sex life likely doesn’t mean the end of this pairing; you may just need something new to spice things up.
Sexual behaviors are often learned from the media we consume. This includes both positive and negative depictions of sexual activity. Be aware that what you think sex is supposed to be may not be what you or your partner want.
Timing is important. This isn’t the time to multitask. You don’t want to risk making your partner feel unheard during a vulnerable conversation.
Try something new in the bedroom
Before you do anything too drastic or long term to your diet or lifestyle, try to spice things up with:
Try raising your partner’s legs on your shoulders when you enter, do it from behind while lying on your side or with your partner on their hands and knees, or have your partner keep their legs closer together to tighten the vaginal canal or anal area.
Handheld vibrators, penis rings, butt plugs, and anal beads can be a fun way to stimulate the penis, clitoris, or anus.
Pro tip: Bring plenty of lube!
Set up a situation or act as characters to help build an arousing story around your sexual encounter.
Focus less on sexual performance.
Instead, focus more on identifying what type of touch feels the most pleasurable to you.
Eat more fruits, vegetables, whole grains, and legumes
The nutrients in many fruits, vegetables, whole grains, and legumes help improve blood flow throughout your body — including your penis.
And blood flow to the penis is one of the keys to healthy, consistent erections.
Here are some foods that may help:
Fruits high in antioxidants and anthocyanins: such as blueberries, can help protect body tissues and lower your risk for heart disease.
Dense, leafy greens with folate: like spinach, can help boost testosterone levels.
Foods dense with B-12: such as fermented soy-based tempeh, can help support other bodily functions that contribute to erectile health.
Foods with L-arginine: such as oatmeal, can help relax your muscles and improve blood flow.
Make sure you’re getting enough sleep
Not getting enough sleep, especially as a result of sleep apnea and other sleep disorders, has been linked to an increased risk of ED.
Losing sleep can also make you more likely to develop plaque in your arteries (atherosclerosis).
This can affect your circulation, and, in turn, make it more difficult to get and maintain an erection.
Eat less fatty, fried, and processed foods
Eating a diet that’s high in fatty, fried, or processed foods may increase your risk for conditions that can affect your sexual health and overall well-being.
These conditions include:
- heart disease
- high blood pressure
You may find it helpful to:
Swap high-fat dairy products, like yogurt and milk, for low-fat versions.
Opt for oat or whole-grain cereals instead of processed ones.
Not sure where to start?
If you aren’t ready to make the switch or want to gradually ease into it, start by eating more of the following:
- Vegetables like kale, spinach, and carrots
- fruits like apples, bananas, and grapes
- nuts and seeds like almonds, walnuts, and sunflower seeds
- legumes like beans, lentils, and peanuts
- tubers like potatoes and yams
- poultry like chicken and turkey
- dairy like cheese and Greek yogurt
- healthy fats like extra-virgin olive oil and avocados
Try to cut back your nicotine use
Nicotine and other chemicals in vaporizers, cigarettes, cigars, and other products can damage blood vessels and reduce the effectiveness of nitric oxide.
Nitric oxide opens up your blood vessels, allowing blood to flow through more easily when you’re erect. Impairing its effectiveness can make it more difficult to get and stay erect.
The earlier you quit, the lower your overall risk for developing ED.
All in all, maintain a healthy weight
Having excess weight or obesity can affect your sex drive and increase your risk for conditions that affect your sexual health, including:
- type 2 diabetes
- high blood pressure
- high cholesterol
Eating a balanced diet and getting regular exercise are key.
You may be able to use an herbal supplement, but exercise caution
Herbal supplements aren’t regulated in the same way as food and medication. Many herbs can interact with over-the-counter and prescription medications, too.
It’s important to talk to a healthcare provider before adding any of the following supplements to your routine. They can discuss your individual risk for side effects.
Talk to your provider about:
L-arginine. This amino acid has been shown to help with ED. It relaxes blood vessels to improve blood flow for consistent erections.
L-citrulline. This is another amino acid. Your body converts it to L-arginine. It also improves blood flow by helping create nitric oxide.
Ginseng. This herb has long been shown to improve libido with a component called ginsenosides. It may also improve sperm quality and sperm count.
Different scenarios may produce different results
When to see a doctor or other healthcare provider
Make an appointment with a doctor or other healthcare provider if you’re frequently:
- concerned about the overall firmness of your erection
- unable to get or maintain an erection
- stressed or concerned about your sexual performance
These could be symptoms of ED.
Low testosterone levels can also affect your sexual performance. See a doctor if you notice any of the following:
- reduced semen volume
- abnormal hair loss
- persistent fatigue
- difficultly concentrating
- trouble with your memory
- losing muscle mass
- abnormal fat buildup, especially in the chest (gynecomastia)
Your doctor can order some blood tests and recommend treatment if needed.
Thank you for reading stay connected for more posts. Contact us for natural supplements that help increase erection.
This article is for informational purposes only and does not constitute medical advice