If you’ve been struggling with maintaining an erection, you may believe that pills like Viagra are the only solution.
The truth is, there are a number of simple lifestyle changes you can make right away to help you to stay harder for longer.
Plus, erectile issues is incredibly common amongst men of all ages. So, if you’re wondering how to keep an erection, you’re not alone.
But before you resort to drastic measures, try out these simple ways to improve your performance in the bedroom.
What is erectile dysfunction (ED)?
When we experience problems down there, the words ‘erectile dysfunction’ is the last thing we want to hear. However, ED isn’t one problem necessarily.
For some men, it can be getting hard at all. While for others it may be that they can’t get hard enough to have sex. You see, your hard-on is a little more complicated than you may think.
In order to get it up, your head, heart, hormones and blood vessels need to work together. So when things don’t quite go as planned, it’s easy to jump to drastic measures to avoid the situation repeating itself.
Whether your dick isn’t as firm as you’d like or you can’t stay hard enough for sex, erectile dysfunction is not uncommon – so don’t worry, you’re not alone. So if you’re wondering how to keep an erection, keep reading.
We may just have the answers to all your erection prayers.
How to keep your dick hard
While erectile issues are more common as men age, it’s not necessarily a sure thing when it comes to ageing. So, how can you keep your dick hard in the sack? Here’s how.
Get regular exercise for better hard-ons
We all know that exercise is good for us, but many men remain in the dark regarding their dicks and regular exercise.
This is because regular exercise is tightly linked to cardiovascular health, which in turn, helps support your hard-ons.
When it comes to getting it up, your whole body has to work hard to send blood to your erection. When something doesn’t go according to plan, it could be due to underlying health issues – such as heart disease or high blood pressure.
So how can exercise help keep your dick strong? Well, since regular exercise reduces the risk of cardiovascular disease, your chances of suffering from ED are lowered. Bonus.
But thankfully that doesn’t quite mean you’ll have to throw yourself into the gym six times a week. Extra physical activity throughout your day can go a long way, whether it’s taking the stairs versus the elevator or a quick jog around the block.
We’d recommend at least 30 minutes of moderate-intensity exercise each day to keep on top of your heart health and therefore your dick’s health, too.
Follow a healthy, varied diet
It’s not news that processed junk food is bad for us. Much like cardio and heart health as we mentioned above, a poor diet can also affect your heart – having a knock-on effect on your erections.
Poor eating habits long term have been shown to cause heart attacks due to restricted blood flow. When blood can’t freely flow to your heart, why would we ever think our erections wouldn’t take a hit?
Since healthy blood flow is needed to get hard, if you’re wondering how to stay harder longer, it may be time to review your diet. According to studies, men eating a wide range of fruits, vegetables and healthy fats have a lower risk of ED. So if you’re trying to figure out how to keep your dick hard, your diet could be the culprit.
As well as reducing your risk of erectile dysfunction, a healthy diet can also reduce your risk of type 2 diabetes and obesity (both of which are risk factors for ED). A happy heart = a hard boner, so get increasing those vegetables, grains and whole foods.
Here’s how to make small changes to your diet to improve your erections:
- Reduce your consumption of processed foods, sugar and red meat
- Cut out sugar in your daily coffee, or reduce it
- Switch from regular soda to diet, or cut it out completely
- Add more veggies to your main meals and incorporate more fish and chicken
- Eat more whole grains and legumes
- Eat less junk food and processed meats, like jerky or salami
Cut back on alcohol
Let’s face it, guys, whiskey dick is a thing. While (shockingly) there is further research to be done regarding the relationship between alcohol and ED, cutting back on booze has multiple benefits.
If you’re a heavy drinker, long term it can have a huge impact on your liver, nerves and the balance of male sex hormones – including your erections. When it comes to ED, it can often be tricky to identify the cause, since other health concerns could be flagging up erectile issues.
Also Read: How to make your partner happy
Nonetheless, limiting alcohol consumption or cutting it out entirely will certainly improve overall health, blood flow and erectile function. While for many men, a quick beer or two won’t compromise their performance in the sack, following a healthy, alcohol-limited lifestyle will certainly help.
If you’re having trouble maintaining an erection, review your diet and alcohol intake and look for areas you can improve.
Maintain a healthy weight
If you’re at the heavier end of the scales, losing any excess weight can certainly benefit your overall health – including your erections.
Being overweight can also lead to a number of other health issues, including type 2 diabetes which can cause nerve damage. If the nerves supplying your dick get affected, it’s no surprise that erectile dysfunction can follow.
As we mentioned earlier, getting regular exercise will improve your cardiovascular health, helping to lower your risk of ED.
Keep tabs on your T levels
While low testosterone can be seen more often in older men (over 40), it isn’t unheard of to affect younger guys, too. As we age, our testosterone levels naturally begin to decline, however, this isn’t an overnight drop – so don’t worry!
However, if you feel as though you have no real sex drive, a lack of stamina and trouble maintaining an erection, you could be suffering from low T.
Give up smoking
As well as causing damage to your lungs and overall health, smoking can also harm your blood vessels. So if you’re a smoker, now’s the time to stop.
If you’re looking for how to maintain an erection for longer, cut out deadly nicotine that can make blood vessels contract – restricting blood flow down below.
Avoid anabolic steroids
If you’re someone that loves their time in the gym and lifting heavy, it’s not uncommon that anabolic steroids come into play.
Those guys with bulging muscles and popping veins don’t wake up with that physique! So if you’re using anabolic steroids, we highly recommend stopping.
These types of drugs can damage your body in many ways, including shrinking your testes and therefore your ability to produce testosterone. Not cool, guys.
Try lower your stress levels
Let’s be honest, life can be pretty stressful. But that doesn’t mean it should be allowed to cause havoc with your sex life and your erections.
Stress boosts the hormone adrenaline in your system, which in turn makes blood vessels contract. So if you’re wondering how to keep your dick hard, it’s time to ease some of that tension.
Try to practice self care and make time for you and your partner, away from the stresses of work and other complications.
Still thinking about how to stay harder longer? With these simple lifestyle changes, you’ll be getting it up in no time.
A combination of a healthy, varied diet and plenty of exercise alone can boost your sex drive and your performance in the bedroom.
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