How to Have Stronger Erections

Your penis is a temperamental thing that doesn’t always act as you want it to, when you want it to. Most men have experienced a less than perfect performance at some point in their sex lives.

This can range from not being able to get an erection to not being able to maintain an erection to the point of ejaculation. You may also just need some help in staying firm during intercourse. Whatever your issue is, it can be extremely frustrating for all concerned.

We do advise that if this is an ongoing concern, that you speak to your doctor about what could be causing your erectile dysfunction as you will need to rule out any underlying health concerns.

So although you may not be able to control how your penis reacts 100 percent of the time, there are certainly steps you can take to ensure you have the best opportunity of a strong and healthy erection.

Here Are 12 Simple Steps to A Strong and Healthy Erection:

1. Diet

A diet that is rich in heart healthy foods will help with maintaining an erection. It is all about the blood flow for the heart and the penis. So it stands to reason that a diet that is heavy in fats, processed foods and sugars is going to not only cause heart problems, but will also cause restricted blood flow to your penis.

Try instead eating a Mediterranean style diet that is rich in protein, vegetables, fruit, and good fats such as olive oil, nuts and fish.

2. Exercise

Good blood flow is essential to a healthy erection, and aerobic exercise is one of the best ways to encourage good blood flow. Not only will you be in better shape, but your body will build up it’s nitric oxide which is what helps maintain an erection.

A word of caution though, avoid getting on your bike too often. It has been reported that endurance cyclists who are spending a long time on their bike seats are suffering more with erectile dysfunction, plus tight lycra shorts won’t help either.

Something as simple as walking 2 miles a day can dramatically improve your circulation and therefore your penile function.

3. Drinking, Smoking and Drug Use

No, this is not an invitation to do all three, it is in fact the opposite.

Smokers have reported a lower than average sex life compared with their non-smoking counterparts. We know that smoking can cause impotence and it is also a big contributory factor in the inability to maintain an erection. Plus if you need further reason, smokers have a reportedly smaller penis size than non smokers.

Drinking also inhibits your body’s ability to get and maintain an erection. That isn’t to say you can’t enjoy an alcoholic drink in moderation. We are talking excessive drinking here. Drinking excessive amounts of alcohol leads to a drop in testosterone levels, and serious alcohol abuse problem will also raise oestrogen levels.

There are many illegal drugs that can have a highly disastrous effect on your erection and misusing drugs can have a long term and often irreversible effect on your penis function.

4. Coffee is Good

Although most ‘drugs’ are considered to be bad for your sexual health, caffeine is not one of them. Studies have shown that men who consume caffeinated beverages have less problems with erections than those who always opt for the caffeine free. This isn’t to say that you need to drink twenty cups of coffee a day, the amount that is recommended to help with your penile function is the equivalent of two to three cups a day.

5. Reduce Gut Fat

One of the biggest causes of ED is Diabetes. Losing weight, in particular the fat that you carry around the mid section, is the best way to avoid getting type 2 diabetes.

However, if you are already suffering from diabetes, then you need to ensure that you stay on top of it and reduce your levels as much as possible. Studies show that men who are not maintaining good levels are also not maintaining erections.

6. Mental Health

Stress can play a major part in causing erectile dysfunction. Stresses at work or home can have a significantly negative impact in your ability to perform in the bedroom.

One very common issue is having an affair. It is so common for men who are having affairs to suffer with erectile dysfunction, that doctors now routinely ask about any extra side action.

The reason this will often lead to ED is that an affair will usually carry a lot of guilt and anxiety around the extra marital activities, and that is a quick way to ruin an erection.

7. Medication

Most of you will have heard of viagra, which is a generic name for Sildenafil a fast acting drug for the treatment of erectile dysfunction. Sildenafil, Viagra, lasts for between 4 and 6 hours and usually takes effect 30 minutes after taking. Of all the drugs out there, Viagra is probably the most effective in the treatment of ED and has the highest success rate.

There are other drugs that can give longer lasting effects Cialis (tadalafil) being one of them. Cialis is known as the ‘weekend pill’ as the effects will usually last for 36 hours. There is also a daily dosage that you can take of Cialis which will help to maintain erectile function consistently.

All these drugs work in a similar way, they inhibit an enzyme called phosphodiesterase-5 (PDE5) which destroys the cGMP. Cyclic guanosine monophosphate (cGMP) is responsible for the blood flow in and out of the penis that creates an erection. So by preventing the PDE5 from destroying its production, the penis has good blood flow restored.

The ED medication is not an aphrodisiac however, you will need to be sexually aroused and stimulated for it to take effect. When aroused your penis produces nitric oxide which then activates the enzyme, guanylate cyclase that causes the production of cGMP and an erection is achieved.

With the assistance of these medications, you should be able to maintain your erection until the point of ejaculation and then your penis will return to its normal state after. Just because the drug lasts for 6 hours or however long, doesn’t meant that your erection will last that long. However, it does mean that you could continue to use the effects of the drug during that period of time as many time as you wish.

8. Sleep is Key

At night, while you are sleeping you have three to five hour-long erections. These erections you have while you sleep are not just your penis having a laugh with you and trying to make your 3 am pee call difficult, they actually serve a purpose. Those night time erections are your body’s way of recharging your penis, it is keeping it well nourished with oxygenated blood.

The healthy oxygenated blood helps to keep your erectile tissue flexible, which helps to keep your erections strong over time. So the more sleep you get, the healthier your function should be.

9. Yawn

Did you know that yawning and getting an erection are pretty much the same thing as far as your body is concerned? Both are controlled by the chemical nitric oxide. Once the brain releases the nitric oxide it can either travel to the neurons that control the mouth and breath or they can travel down the spine to the blood vessels that feed the penis. Sometimes they will do both, which is why you may have had a tingling down below when you have had a big yawn.

Essentially what we are saying here is that if you allow those yawns throughout the day to happen naturally, you may just be priming your neurochemical pathways and assisting the production of strong erections.

10. Easy Does It

It is actually a lot easier to damage your penis than you may think and yes it is possible to even ‘break’ it. A misjudged over zealous thrust could cause you to rupture the corposa cavernosa, the elongated erectile chambers that run through the length of your penis.

If you think this isn’t possible, think of it like this. You wouldn’t ram your erect penis into a tree trunk right? Well, your partner’s pubic bone is roughly the same density, so an over vigorous thrust that misses the intended target could leave you in need of surgery.

A complete rupture will need surgery to stanch the internal bleeding and reduce the risk of permanent damage within 24 hours of it happening. Partial tears aren’t as serious, but can still lead to problems further down the line. The scar tissue that forms can cause the linings of the corposa to lose their elasticity which may lead to curvature, penile pain and could lead to impotence.

Some studies estimate that a third of men who suffer with impotence have experienced some form of penile trauma.

11. Abstinence

If you have been over doing the self pleasuring and sexual intercourse, you may have worn the poor chap out. Give him a break and let him recover. Normal function should resume shortly.

Also having a break from sexual activity causes the penis to become more engorged when you start again, which gives you a stronger erection. Of course it may also lead to a fairly quick ejaculation.