Erectile dysfunction affects around 30 million American men.
Yet it’s not just older men…younger men are suffering too, although maybe not for the same reasons.
Erections occur when the arteries in the penis relax and dilate to allow blood to flow in. As your arteries are responsible for getting and maintaining erections, they are also responsible when you can’t get an erection.
So when you get conditions and diseases that affect your arteries, that’s going to affect your penis erectile function as well.
Yet many of these are caused by poor lifestyle choices. By making positive changes to your lifestyle, you can reduce or prevent the frequency of weak erections.
6 Ways to Get Stronger Erections without ED Medication
- Exercise regularly
- Eat a healthy diet
- Avoid alcohol and cigarettes
- Destress
- Practice kegel exercises
- Natural herbs
1) Exercise
It may seem like an obvious one…and there’s a good reason for that.
A study published in The American Journal of Cardiology showed that aerobic exercise can improve erectile function. After just 30 days, patients who took part in a daily 6-minute walking program reported a significant decrease of 71% in reported ED.
That’s because ED is often caused by blood flow problems to the penis. Obesity, diabetes, high cholesterol, and vascular disease all affect blood flow…and all result in a higher incidence of ED.
So adding as little as 5 minutes a day of walking to your routine is a great starting point for stronger erections. More intense exercise, such as strength training or High-Intensity Interval Training (HIIT), can help increase testosterone levels, which will help increase strength, libido, as well as improve erectile function.
2) Diet
They say you are what you eat…and they’re right.
Eating high amounts of highly processed foods is not only bad for your health in the long run, but it also increases your chances of developing ED.
A Massachusetts Male Aging Study found a direct connection between diet and erectile dysfunction. Researchers found that a higher probability of impotence was directly correlated with heart disease, hypertension, and diabetes.
That’s why eating the right food is important. Leafy greens, colorful veg, and lean meat will all help give you stronger erections.
3) Stop Smoking, Reduce Alcohol Consumption
Lifestyle choices are another important contributing factor to ED.
A 2013 study found that a strong correlation between smoking, illicit drug use, and ED existed in men under 40.
That’s because the chemicals that enter your bloodstream when you smoke interfere with blood flow, causing your arteries to harden.
Alcohol, on the other hand, decreases the brain’s ability to recognize sexual stimulations, interfering with nerve endings, which results in a floppy penis or erections that don’t last very long.
So if you’re looking for a natural way to get a harder erection, quitting smoking and cutting the amount of alcohol you drink each week is a good place to start.
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4) Destress
Stress and anxiety, which can stem from relationship trouble, job stress, or financial difficulties, is another surprising cause of ED. It can hinder the brain from sending signals to your nerves and muscles to allow you to achieve an erection.
One study of veterans with posttraumatic stress disorder (PTSD) found that it increased the risk of sexual dysfunction by more than 3 times. Plus, long-term stress can interfere with your body’s processes, leading to other health conditions over time.
If you are suffering from stress or anxiety, you may find that exercise or meditation may help. If it’s more severe, you may want to speak with your doctor.
5) Kegel exercises
Pelvic exercises have been shown to dramatically improve sexual function in men with ED.
Researchers at the University of Bristol, England found that pelvic floor exercises helped 40% of men with ED regain normal erectile function. A further 35.5% reported significant improvements.
Kegel exercises are the best to incorporate into your routine because they help strengthen the bulbocavernosus muscle – which plays an important role in allowing blood to flow to the penis.
6) Natural herbs
Another way to combat ED or help maintain blood flow to the penis is to use natural herbs.
Tongkat Ali, for example, is a plant that has been used for centuries. It is popular in countries like Indonesia, Malaysia, and Thailand to treat impotence, boost libido, and support healthy hormone levels.
A study of testosterone levels in men showed that after a month of taking 200 mg of Tongkat Ali, the number of men with normal testosterone levels jumped from 35.5% to 90.8%.
Another herb is Yohimbine, which is a remedy extracted from the bark of the Yohimbe tree found in Central Africa. It is commonly used for treating ED and assisting in weight loss.
A double-blind study on the effect of yohimbine on men with erectile dysfunction showed that 34% of men experienced at least a partial improvement after a month of daily treatment. Another study proved that yohimbine was a much more effective treatment to ED than the placebo groups, with hardly any side effects.
Conclusion
Even if you don’t suffer from ED, having the ability to maintain stronger erections is invaluable to a man’s sexual and social confidence. Making a few minor lifestyle adjustments can not only help you between the sheets but benefit your health in other areas.
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