It’s difficult to get and keep arousal in sex. It’s not only you. Erectile dysfunction (ED) is a major problem that affects men’s health. It has been estimated that 30 million men suffer from ED in the United States.
While most people associate erectile dysfunction with getting older, there are many factors that can influence how you get and keep erections.
These factors include your body measurements, diet, blood pressure, and nerve function. If You may also be affected by psychological factors, such as the amount of stress you are experiencing in your professional or personal life.
Healthy Erections Naturally
Your lifestyle and habits play a major role in your sexual health, and erectile function.
If you have erectile dysfunction, it is often possible to reduce its severity or decrease your chance of developing it. You can do this by prioritizing good habits and avoiding bad ones.
These 14 methods can help you maintain a natural erection. These include dietary changes, regular exercise, healthy sleeping habits, avoiding harmful substances and taking steps to ensure that you get good quality sleep.
Many of these changes can improve your overall health and lower your chance of developing heart disease or high cholesterol.
These methods are easy to use and can be incorporated into a healthy lifestyle. Prioritize them before you try an ED prescription.
How To Achieve And Maintain A Healthy Weight
If you’re overweight or obese, it can be hard to maintain a healthy erection while having sex.
Studies show that men with an obese body mass index (BMI), are three times more likely to experience sexual dysfunction than those with a normal BMI.
Blood flow is essential for healthy and reliable erections. Any condition that can affect your heart, blood circulation, or vascular system may make it difficult to achieve and maintain erections.
High blood pressure may have negative consequences on your heart and blood vessels. There is a strong link between it and ED.
You don’t need to be concerned about blood pressure if you are otherwise healthy. However, it is a good idea to have it checked regularly.
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Keep An Eye On Your Cholesterol Levels.
Heart disease is a significant risk factor for erectile problems. Research has shown that erectile dysfunction (ED), which is a common early warning sign for cardiovascular disease, is something that healthcare providers often look for in assessing a person’s risk.
One early sign that you are at high risk for developing heart disease is a high level of low-density cholesterol (LDL) in your blood.
Eat A Variety Of Fruits And Vegetables As Well As Nutrient-Rich Foods.
For erections, blood flow must be strong and steady. The same foods that can block your arteries or damage your cardiovascular system can also affect your ability to erection and perform sexually.
Most of the time, the foods that increase your risk of developing heart disease can also increase your chances of having erections and other health problems.
If you have concerns about ED, burgers, pizza, and fried poultry are foods that are high in fat, high-sugar and high-calorie.
Take Care Of Your Mental Health
Your mental health can have a significant impact on your sexual performance and sexual life, especially your ability to have and maintain an erection.
The first erection is initiated by mental stimulation. As your nervous system connects to the nerves around your penis, blood flows into your erectile tissues. This assists you in becoming and maintaining hardness during sex.
If you suffer from severe depression or sexual performance anxiety, this can affect your ability to have an erection.
Aerobic Exercise Can Be A Great Addition To Your Daily Life.
Aerobic exercises such as running, cycling, rowing or taking part in any sport can improve your heart health and reduce the severity of erectile dysfunction.
Five studies on the effects of aerobic exercise on males with ED have been published in a paper in the Ethiopian Journal of Health Science in 2011.
Researchers discovered that men who exercise showed a significant improvement in ED symptoms, especially over the long-term.
You Can Strengthen Your Pelvic Floor With Kegel Exercises.
Your ability to hold urine in your bladder is just one of the many important physical activities your pelvic floor muscles play. These muscles are located beneath your penis, bladder and intestines.
Some data suggests that weak pelvic floor muscles could be a contributing factor to the difficulty in maintaining an erection during sexual activity.
Research has shown that kegel exercises can improve your natural erectile function, and protect you from signs of erectile dysfunction.
Avoid Anabolic Steroids.
Your body might be unable to produce the hormones required for good sexual function. As a result, you may experience problems with sexual performance such as erectile dysfunction.
Scientists conducted a survey among anabolic steroids users to determine the possible effect on male sexual health. The study was published in Translational Andrology and Urology.
Check Your Testosterone Levels to See if they are Below-Normal
Low testosterone levels can affect your sex interests and your ability to get and keep erections during sex.
Natural testosterone levels can be affected by nutrition, activity level, sleep patterns, and other factors.
A study also found that men’s serum testosterone levels decrease with age.
You Can Adapt Your Sleeping Patterns
The quality of your sleep has a huge impact on your erections, sexual performance, and just about every other aspect of your health.
Studies have shown that erectile dysfunction can be linked to other urological conditions in men as well as common sleep disorders like insomnia, shift work disorder and obstructive sleeping apnea.
Other studies have shown that even a week of insufficient sleep can lead to a significant decrease in testosterone production. This is vital for maintaining a strong and healthy sex drive.
Avoid Smoking Cigarettes And Nicotine Products.
Healthy erections depend on the flow of blood. Because smoking can damage the blood vessels that supply your penis with oxygen-rich blood, it can increase your chances of getting ED.
Research on the relationship between smoking and ED has shown that regular smokers are more likely to experience erectile dysfunction than those who don’t smoke.
This same study shows that quitting smoking can improve erection, sexual performance, and overall health.
Limit Your Alcohol Consumption.
Are you a weekend drinker or a night shopper? You can improve your erections as well as your general health and wellbeing by reducing alcohol consumption.
While there is no direct relationship between alcohol and erectile disorder, individuals who are dependent on alcohol are more likely to show one or more signs of sexual dysfunction.
According to a 2007 study, the biggest predictor of sexual dysfunction is how much alcohol someone has consumed.