If you are not happy about your erections, it can be a matter of concern for you and your partner. It is important to understand if less than ideal erections are regular or just a one-off issue.
Either way, you can have harder erections naturally by forming better habits, implementing certain lifestyle changes, and having a heart-to-heart conversation with your partner.
Communicate with Your Partner
It is important to share your feelings and experience with your partner. Heart-to-heart communication can help you discuss any anxiety, discontent, or boredom about your current sex life with your partner. It is essential to spark a healthy conversation for it to be productive.
Make your partner understand that discontent with your sex life does not mean a sense of dissatisfaction for your partner or disappointment for your relationship. Prevent your mind from wandering. Try to reassure your partner. Discuss how you both can try something new to spark up your intimate time together.
We often take up various positive and negative deceptions about sexual behaviors and activities from the media. However, sex may not mean the same to every person. Try to figure out if you and your partner think differently about lovemaking. Make sure not to risk unhearing your partner during this vulnerable conversation.
Openly discussing your emotional issues with your partner can help maintain the intimacy required for a healthy sexual relationship.
Try Something New
You can spice up your intimate time together by trying some new positions. You can also try some sex toys such as handheld vibrators, butt plugs, and penis rings for better stimulation.
How about using alternate forms of sexual contact like using your mouths on each other’s erogenous areas? Role-playing can also work wonders for some people where they try to portray a character in a sexually arousing story. It is important to figure out what type of touch turns you on.
Eat a Healthy Diet
Eat a nutrient-rich diet containing more green leafy vegetables, fruits, whole grains, and legumes. Healthy foods help improve the blood flow through every part of your body including your penis, which is essential for healthy, consistent erections. Plus, leafy greens boost the levels of testosterone and contribute to erectile health.
Avoid fried or processed foods as they may negatively affect your sexual health. Switch to a Mediterranean diet to rectify erectile dysfunction (ED). Cut back on alcohol consumption. You can drink a caffeinated drink like tea or coffee instead.
The drinks high in caffeine relax your muscles, improve blood flow and help you get harder erections. Try a cup of unsweetened tea, black coffee, or caffeinated drinks without artificial sweeteners.
Exercise Every Day
Physical inactivity can adversely affect erectile function. A moderate session of exercise every day helps improve blood circulation and assists in weight management both of which are essential for overall erectile health. Try simple exercises like a short walk, jog, planks, sit-ups, pushups, squats, or burpees.
Get Enough Sleep
Being sleep deprived because of sleep apnea or similar sleep disorders may increase the risk of ED. It is essential to have six to eight hours of sound sleep every night. Turn off all screens an hour before you go to bed. Avoid caffeinated drinks right before sleep. Limit your daytime naps. Try to maintain a wake-sleep cycle.
Taking a melatonin supplement an hour before going to bed may also help. Maintain an optimal temperature in your bedroom.
Manage your stress levels. You can reduce stress by listening to music, lighting aromatherapy candles, or diffusing essential oils.
Maintain a journal to record your thoughts. An instant laugh with a stand-up comedy or a hilarious motion picture may put you in the right spirit.
Cut Back on Nicotine Products
Nicotine and similar chemicals used in vaporizers, cigars, and cigarettes can damage your blood vessels and decrease the effectiveness of nitric oxide, the compound that allows the blood to flow easily by opening up your blood vessels during erections.
Consult Your Healthcare Provider
Never use herbal supplements without consulting your healthcare provider as they may interact with prescription drugs or over-the-counter medications. Talk to a healthcare provider to discuss individual risks for side effects when using supplements like L-arginine, L-citrulline, Ginseng, Yohimbe, and Horny goat weed in anticipation of improving erections.
Further, you should make a quick appointment with your doctor if you are frequently concerned about the firmness of your erection, cannot get or maintain your erections, and feel stressed or concerned regarding your sexual performance. All these conditions are indicative of ED.
Lower levels of testosterone may influence your sexual performance. You should seek medical advice if you notice a reduced volume of semen, observe abnormal hair loss, experience persistent fatigue, find it difficult to concentrate, have trouble with your memory, perceive abnormal fat buildup, or lose muscle mass.
Herbs for Stronger Erections
Never use herbal supplements without consulting your healthcare provider as they may interact with prescription drugs or over-the-counter medications. Talk to a healthcare provider to discuss individual risks for side effects when using supplements like:
- L-arginine – It is an amino acid that helps relax blood vessels and improve blood circulation essential for consistent erections.
- L-citrulline – It is an amino acid that is converted to L-arginine in your body. This compound in optimal dosage helps improve blood flow by supporting the production of nitric oxide.
- Ginseng – It is herb primarily believed to improve libido. It contains a component called ginsenosides that helps improve the quality and count of the sperms.
- Yohimbe – This substance is derived from tree bark and contains alpha-2 adrenergic receptors. These components help increase the blood flow essential for better erections.
- Horny goat weed – This herb contains icariin, a substance that blocks the PDE5 enzyme responsible for stopping erections. The herb improves blood flow inside the smooth penis muscles.
Further, you should make a quick appointment with your doctor if you are frequently concerned about the firmness of your erection, cannot get or maintain your erections, and feel stressed or concerned regarding your sexual performance. All these conditions are indicative of ED.
Lower levels of testosterone may influence your sexual performance. You should seek medical advice if you notice a reduced volume of semen, observe abnormal hair loss, experience persistent fatigue, find it difficult to concentrate, have trouble with your memory, perceive abnormal fat buildup, or lose muscle mass.
