If you are not happy with how hard your erection get, then you’re not alone on this!  One of the most important solutions to this problem is finding whether you’re dealing with a one-off issue or if less than ideal erections are becoming a regular occurrence.


If you want to get harder erections, making lifestyle and dietary changes, taking supplements, and trying medications may help. Communicating with a sexual partner and addressing any psychological and emotional factors can also be of help. In any of the above situations, a combination of talking with your partner, making a few lifestyle adjustments, and forming new habits may help drastically.


Sometimes, persistent erectile problems may be a symptom of an underlying emotional or medical condition. This write up will look at some options to assist you improve your erection.


1. Get Regular Exercise

Research suggests that lack of physical activity can have a negative effect on erectile function. A few minutes of exercise a day can help improve your circulation and help in weight management  which are two key factors in overall erectile health. Exercise increases blood flow to the penis, as well as to the rest of the body. People should aim to get a minimum of 20 minutes of exercise every day. Create time for a short walk or jog, or consider engaging in some at home workout such as sit-ups, pushups, planks and squats.


2. Eat More Fruits, Vegetables, Whole Grains, And Legumes

The nutrients in fruits, vegetables, whole grains, and legumes help improve blood flow throughout your body  including your penis. And blood flow to the penis is key to healthy and consistent erections. Dense, leafy vegetables with folate, like spinach and pumpkin, can help boost testosterone levels.  Also, foods rich in vitamin B-12, such as fermented soy-based tofu (“Awara”), can help support other bodily functions that contribute to erectile health. Other good you should eat include:

  • olive oil
  • a moderate intake of fish
  • a moderate amount of alcohol, such as a glass of wine with a meal
  • a low intake of dairy and meat
  • a low intake of candy


3. Foods To Avoid

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. Avoid good rich in saturated fat and sodium to improve your erectile health.


4. Reduced Alcohol Intake

Sexual dysfunction has been linked to heavy alcohol consumption. Alcohol retards sexual sensitivity and makes it more difficult to get and keep an erection. Heavy  alcohol consumption can limit sexual response. In the long run, this may lead to erectile dysfunction.

5. Get Plenty Of Sleep

The penis  needs as much shut-eye as it can get. Every night while you sleep, you have between three and five-hour-long erections. You only noticed this phenomenon the last time you had to pee at 3:30 a.m. or 4 a.m. Those erections work to recharge your penis, keeping it well nourished with oxygenated blood.

Practically, the more nocturnal erections you have, the more flexible your erectile tissue will become. Studies also showed that sleep restriction reduced testosterone levels, which play an important role in sexual behavior and libido.


6. Reduced Smoking

Nicotine in cigarettes, cigars, and other products can damage blood vessels and reduce the effectiveness of nitric oxide which opens up your blood vessels, allowing blood to flow through more easily when you’re erect. In addition to damaging blood vessels, smoking may cause damage to penile tissue itself, making it less elastic and preventing it from stretching. Reducing or quitting smoking may help improve erectile function and reduce the chance of experiencing problems.


7. Communicate With Sexual Partners

Emotional and psychological factors can affect sexual performance. If there is no underlying health condition affecting erectile function, mental and emotional factors may be the cause. This communication could include areas such as:

  • unhappy or traumatic previous sexual experiences
  • a lack of attraction to a partner
  • feeling anxiety or a pressure to perform well sexually

Note that anxiety from sexual performance is a common cause of sexual problems.  So, talking to a sexual partner about any issues may help improve erectile function and relieve the pressure a person may be feeling.


8. Try Something New

Studies suggests that exploring new approaches to sex may have a positive effect on erections. Try spice things up with new sex positions, oral sex, foreplay to increase arousal and focus less on sexual performance.


9. Keep A Cup Of Coffee

A study by the University of Texas Health Science Center at Houston found that men who consumed the caffeine equivalent of 2-3 cups of coffee per day were less likely to suffer from erectile dysfunction than those who preferred to wake up with caffeine-free beverages. Caffeine improve blood flow and relax the muscles that help you get and keep an erection.


10. Try Supplements

Taking certain supplements may help improve erections.  But it’s important to talk to a healthcare provider before adding any of the following supplements to your routine. They are: L-arginine, L-citrulline and ginseng.

If all else fails, there is ED treatment in the form of drugs, such as Viagra and Cialis. Talk to your doctor about whether the option is right for you.

Do not wait until you start having issues with your partner as regards sexual performance before you take bold steps. Remember, “the best time to strike the  iron  is when it’s still  hot”.

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