Erectile Dysfunction is among the many ailments that come out of the unhealthy lifestyle that many people have today. The work stress and other health issues worsen the matters. It is crucial to improve your lifestyle in time to avoid lingering health issues, let alone unhappy sexual relationships.
So are there any natural ways of sustaining erections? You can bet there are! Of course, age plays a role in hormone secretions and other related parameters, but many simple lifestyle changes can make a difference in the quality of sex and maintaining erections. We try to cover a few important points with the help of this article.
Follow an Exercise Routine
Exercise well to work your way to a healthy heart and a healthy sex life. Research indicates around 30-minutes of daily physical activity can help erections with improved blood circulation (1).
Be it any form of physical activity such as walking, gyming, weight training, swimming, playing badminton/tennis, or cycling, alternating them can significantly improve your overall well-being and keep erection issues at bay.
Exercise also improves blood pressure by increasing nitric oxide in the blood vessels. Nitric oxide has a role in penile erection, too (2). Also, physical activity is essential to release hormones such as testosterone which regulates the libido in males.
Eat Well
Eating a healthy diet full of legumes, fresh fruits and vegetables, oatmeal, and grains will make your body healthy and positively affect your sex life. These beneficial nutrients improve blood flow in the body, including the penis.
Foods that are rich in folic acid and vitamin B12 benefit people with erectile dysfunction (3). Also, you should have foods rich in antioxidants and anthocyanins and try to switch to healthy fat sources like olive oil.
Foods that are high in saturated fats and sodium should be avoided as per the National Institute of Digestive and Kidney Diseases (4) to improve erections.
Talk to Your Partner
Sometimes the problem of erection could be more psychological rather than physical. Taking time to talk to your partner about discomforts, anxieties, and stress can improve the quality of sex and cure the root cause of the issue.
It is essential to give full concentration to your partner while they are talking to you and spend time cherishing your bond. There would be other times when you are better off multitasking, but not during sex.
Be Innovative
It is difficult to spark up an old relationship, but you should always be open to trying different things. For stimulation, you can use penis rings, anal beads, butt plugs, or vibrators. You can try different sex positions to break the boredom.
If you haven’t tried it before, you can use your fingers and mouth to tap on the erogenous zones to bring excitement to sexual intercourse. The idea should be to focus more on sexual pleasure than sexual performance.
Control Your Body Weight
Losing weight can help improve erectile dysfunction. It also increases testosterone levels.
Weight increases the risk of Type 2 Diabetes, cholesterol, and high blood pressure. Weight can cause damage to the nerves and impact blood vessels, indirectly inhibiting a person’s ability to have a long-lasting erection.
You can consider switching to low-fat dairy products to control weight and include fresh cereals instead of processed foods in your diet. The more you can cut back on fatty and fried foods, the better it is for your health and managing weight.
Acupuncture
Some research studies found Acupuncture to be effective (5) in dealing with the side effects of antidepressants- selective serotonin reuptake inhibitors (SSRIs) and serotonin and norepinephrine reuptake inhibitors (SNRIs), improving erection problems in men.
The study indicates the potential of such alternative therapies for improving sexual functionality in both men and women.
Herbal Remedies
Red Ginseng and pomegranate juice are effective in improving blood flow and preventing atherosclerosis. Some herbal remedies can, however, be counter-productive. You should also consult a medical practitioner to include any herbal remedies in your diet.
You can have caffeine since coffee improves blood flow and aids in muscle relaxation.
Reduce Alcohol and Smoking
Extensive alcohol consumption can lead to liver problems and cause nerve damage and other related issues that affect hormone secretion and contribute to erectile problems.
A few studies also indicate alcohol directly leads to poor sexual performance. The central nervous system releases nitric oxide- the chemical involved in an erection. Consumption of alcohol depresses the central nervous system and thus inhibits the supply of nitric oxide.
Smoking also adversely affects blood vessels and reduces the blood flow to the penis. That is because Nicotine leads to the contraction of blood vessels. You can consider quitting smoking for improved sexual function.
Get Good Sleep
A good night's sleep greatly improves sexual function. A study found a correlation between sleep and testosterone levels that regulate the sexual drive in a person (6). The participants whose sleep schedule was erratic reported low energy, irritability, and poor concentration.
The internal body clock regulates hormone secretion, and thus irregular sleep patterns can negatively affect hormone production.
Poor sleep can also lead to atherosclerosis (7). It can affect blood circulation and make it difficult to get an erection. You should take all possible measures and maintain a work-life balance to maintain the quality and duration of your sleep.
Reduce Stress
If there are reasons adding to the cortisol in your body, you better watch out for them. Stress hormones invariably affect many bodily functions, including sex.
An American study indicates chronic stress affects the male reproductive system (8). It may also lead to impotence in extreme situations.
You can manage stress by indulging in exercise, listening to music, watching comedy, having a support system, and practicing relaxation and mindfulness techniques.
Protect Your Heart Health
High blood pressure, sugar, cholesterol, and triglycerides damage the body in more ways than one. It can lead to poor erections, spoil vascular health, induces arterial damage, and cause brain strokes.
Some high blood pressure medications, diuretics, antidepressants, corticosteroids, beta-blockers, antipsychotic drugs, and cholesterol-regulating medicines can also cause erectile dysfunction and make people lose interest in sex. Some ??anabolic steroids used by athletes and bodybuilders can reduce the testicles’ ability to produce testosterone.
It is best to maintain your health with a proper diet and exercise and reduce dependency on these medications.
Perform Kegel Exercises
Kegel or Pelvic floor exercises can benefit the muscles involved in erection. These involve repeated voluntary contraction and relaxation of the pelvic muscles.
You can try them while sitting on the ground, on a chair, or tilting yourself on one side of the floor. Kegel exercises also help deal with urinary incontinence.
The Bottom Line
You should watch out for low sex drive, lack of stamina, and sharp mood swings to keep a tab on your testosterone levels. Low testosterone translates into low sexual desire and accounts for the reasons behind achieving and maintaining erections.
Sometimes communication with your partner can make the difference to a happy and satisfying sexual life. Being comfortable with your partner, talking openly about likings and dislikings during sex and in a relationship in general, will help get rid of the performance pressure and the feeling of anxiety and solve erection problems.