13 Tips to Get and Maintain an Erection

As a penis owner, you might know your member can be pretty temperamental. It can go soft during sexual activity when you want it to stay hard, and then when you finally achieve an erection, you may ejaculate too soon. 

According to research published in the American Journal of Medicine, 15% of men aged 20-39 occasionally have trouble getting and maintaining an erection, while only 20% of men aged 40-59 can get an erection healthy enough for sex most of the time. 

In this article, we provide 13 handy tips to get and keep your erection without using medication.

Tips to Get and Maintain an Erection Naturally

Here are some easy tips to help keep you hard.

1. Get Sexploring

Start slow and try something new in the bedroom, like new positions, sex toys, or other forms of sexual contact. You can also try focusing less on sexual performance and more on identifying what type of touch feels the most pleasurable.

2. Consider Using a Cock Ring

Try using a cock ring to help maintain your erection. These O-shaped toys fit around your penis and help keep blood in the shaft where you want it. Cock rings can also prevent venous leakage, a form of erectile dysfunction (ED) where blood flows to your penis but has trouble staying there.

3. Do Your Kegels (no, they're not just for women!)

Practicing Kegel exercises can strengthen your pelvic floor muscles, which play a role in sexual activity. These exercises can help increase penis pressure and rigidity, leading to stronger erections.

4. A Cuppa Joe Can Help

Drinking coffee can help, as some studies have found that men who consumed the caffeine equivalent of 2-3 cups of coffee per day were less likely to suffer from ED.

5. Make Sure You Get Enough Shut-Eye!

Ensure to get enough sleep since a deficiency has been linked to a heightened risk of ED. Turning off screens before bed, avoiding caffeinated drinks in the evening, and trying to go to bed and wake up at the same time each day can help you get the recommended 6 to 8 hours of sleep per night.

6. Get a Handle on Your Stress Levels

Minimize or better manage stress, as research suggests that stress and anxiety often cause ED. Stress and anxiety can also make you more likely to develop other conditions linked to ED, including heart disease, high blood pressure, high cholesterol, overweight or obesity, and alcohol use disorder. 

Activities like listening to music, using aromatherapy candles or essential oils, journaling, and watching funny movies or stand-up comedy can help reduce stress.

7. Curb the Nicotine

Try to decrease your nicotine consumption since chemicals found in tobacco products, such as vaporizers, cigarettes, and cigars, can harm blood vessels and impair the effectiveness of nitric oxide. Nitric oxide is important in opening up your blood vessels, allowing blood to flow more easily when erect. The reduced effectiveness of nitric oxide can make it harder to achieve and maintain an erection. The earlier you quit nicotine, the lower your chances of developing ED.

8. Eat More of the Good Stuff

Consume more fruits, vegetables, whole grains, and legumes. Many fruits, vegetables, whole grains, and legumes contain nutrients that can help improve blood flow throughout your body, including your penis. Blood flow to the penis is vital for healthy and consistent erections. 

Here are some foods that may help: 

• Fruits rich in antioxidants and anthocyanins, such as blueberries, can help protect body tissues and lower the risk of heart disease. 
• Foods rich in vitamin B12, such as fermented soy-based tempeh, can support bodily functions contributing to erectile health. 
• Foods with L-arginine, such as oatmeal, can relax muscles and improve blood flow. 

Following a Mediterranean diet may also help with underlying factors contributing to ED, such as lowering cholesterol, increasing antioxidants and L-arginine levels, and improving blood flow. 

9. Limit Your Intake of Fatty, Fried, and Processed Foods 

Eating a diet high in fatty, fried, or processed foods may increase your risk of conditions that can affect your sexual health and overall well-being, such as heart disease, high blood pressure, and diabetes. To reduce your risk, swap high-fat dairy products for low-fat versions, and choose oat or whole grain cereals instead of processed ones. 

Consider keeping salad greens, easy-to-prep vegetables, and grains like quinoa on hand to prepare quick and nutritious meals.

10. Lower Your Risk of Diabetes 

Diabetes accelerates arterial disease and slows down the transmission of stimuli along nerves in your body. People with diabetes, especially type 2, are more likely to experience ED. Keeping your blood sugar in check is important in preventing diabetes. This can be done by eating diabetes-fighting foods, exercising regularly, and monitoring blood sugar levels.

11. Have Your Testosterone Levels Tested 

Low testosterone levels do not directly affect the mechanisms involved in your erection, but they affect your libido, making it more challenging to get aroused and maintain an erection. If you experience a decrease in your sex drive or other symptoms of low testosterone, ask your doctor to test your testosterone levels. Your doctor can help get your testosterone back to healthy levels if they are lower than normal.

12. Take Amino Acids 

Amino acids such as L-citrulline and L-arginine are reputed to enhance sexual performance and can be taken in pill or powder form. They increase neurotransmitters that signal more blood flow to the penis. However, consult your doctor before trying a new supplement, as the industry is not well-regulated, and some supplements may negatively interact with prescription drugs.

13. Consider Using a Penis Pump

Penis pumps create a vacuum that boosts blood flow to the penis, which can result in an erection. Penis pumps can help those with ED or difficulty getting or maintaining an erection for sexual intercourse and can temporarily increase the size of the penis. They're also a safe, non-invasive option for men with ED and have minimal side effects compared to some medications for ED. 

Penis pumps can be used with ED medication to increase effectiveness and improve sexual performance. Compared to surgery or medication, penis pumps are a more cost-effective option and can be purchased once and used for several years before needing to be replaced.

Choosing the right penis pump is important to maximize comfort. Also, make sure that the pump size is the right size for your penis to avoid damage to the penile tissues.

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Disclaimer:

It is important to note that the information provided in this blog is for general informational purposes only and should not be considered medical advice.

It is best to consult with a qualified healthcare professional before embarking on any treatment involving a penis pump. They will be able to advise you on whether this type of therapy is appropriate for your needs and how often you should be using it.

Remember: safety always comes first!