You are not satisfied with the firmness of your erections, right? Well, you are not the only one. The primary factor is whether you are tackling with a one-off problem or if regular erection abnormalities are occurring.
Anyhow the matter is a combination of living a healthy lifestyle, forming good habits, and communicating with your partner is sure to help.
Here are some various ways to get harder erections without medication, and they include:
Use of herbal supplement, but with caution
The method in which medications and foods are regulated is quite different from how herbal supplements are regulated.
It is paramount to consult with your doctor before putting any of these supplements in your regular routine. It can be observed to know the side effects it can cause.
Inquire from your doctor about these supplements, they include:
L-arginine
This is an amino acid that is known to treat erectile dysfunction. Erectile dysfunction is a condition whereby a man is unable to maintain or achieve an erection.
This amino acid also aids in the proper circulation of blood by relaxing the blood vessels for regular erections.
L-citrulline
This is a different type of amino acid. Your body automatically transforms it into L-arginine. It also produces nitric oxide, which aids in the proper circulation of blood in your body.
Ginseng
This native plant has been known for its amazing attributes in treating low libido because it contains ginsenosides. It also aids in the improvement of your sperm quality and sperm count.
Yohimbe
This native tree bark substance is recommended for blocking alpha-2 adrenergic receptors. It aids in improving your blood flow for firm and long-lasting erections
Horny goat weed
This plant contains icariin, which aids in blocking PDE5, an enzyme that prevents an erection. Horny goat weed also aids in the smooth movement of blood in the muscles of the penis.
Minimize your stress level
Studies have shown that psychological stress like depression, low self-esteem, and worry are factors that aid in causing erectile dysfunction.
Having a high-stress level can also make you experience other conditions closely related to erectile dysfunction. These conditions include:
- Heart disease
- High blood pressure
- Obesity or excess weight
- High cholesterol
- Alcohol use disorder
Try some of these tips or tricks to reduce your stress level. They include:
- Listen to music
- Take a regular walk
- Communication with your partner on your relationship problems
- Communicate with someone on your stress levels
- Enjoy yourself with a stand-up comedy or a funny movie
- Keep a notebook where you can jot down your thoughts
- Diffuse essential oils, or you can light up aromatherapy candles to soothe yourself.
Cut back on your use of nicotine
Nicotine is a dangerous substance coupled with other chemicals found in cigarettes, cigars, and vaporizers. These substances have adverse effects on your blood vessels and reduce the impact nitric oxide has on your body.
Nitric oxide is responsible for opening your blood vessels and allowing blood to move smoothly while you are erect. He earlier you stop consuming these harmful substances, the lower your risk of having erectile dysfunction becomes.
Make sure you are getting enough sleep
Sleep apnea and experiencing disturbances while you sleep can limit your chances of achieving hard and firm erections. Various sleeping disorders have been closely associated with causing erectile dysfunction.
If you lose sleep or do not get enough rest, you are likely to develop a plague in your arteries (atherosclerosis). It can negatively affect the circulation of blood in your body, which would make you develop erectile dysfunction.
There are some tips and tricks to ensure that you get an adequate amount of sleep at night. They include:
- Turning off all electronic screens. These include your television screen, phone screen, and computer screen at least an hour before you go to bed.
- Do not take caffeinated drinks after 6 pm.
- Limit the number of hours you take for a daytime night to about an hour.
- Form the habit of going to bed and waking up the same time every day.
- Try out a melatonin supplement a few hours before you sleep.
- Set your bedroom temperature at a warm level.
Make sure you maintain a healthy weight
If you are obese or you have excess weight, it can negatively affect your erections. People who are obese or overweight mostly have problems with achieving a firm and hard erection and maintaining it.
Having excess weight can increase your chances of developing chronic illnesses like :
- Type 2 diabetes
- High cholesterol
- High blood pressure
Eating a healthy balanced diet and exercising regularly but moderately is the key to having hard and firm erections.
Get at least 20 minutes of moderate exercise each day
Studies have shown that being physically inactive can cause men to develop erectile dysfunction. Just a minimum of 20 minutes of exercise per day is of great benefit. It aids in the proper circulation of blood and weight management.
You make a short time for jogging or walking, or you can try some of these exercises:
- Pushups
- Planks
- Situps
- Squats
- Burpees
Minimize the amount of time you spend on cycling
Some studies show that if excess pressure is put on the nerves in your pelvic area and blood vessels while cycling, it can result in erectile dysfunction. It is essential to limit the amount of time you cycle to get hard and firm erections.
Cut back on your intake of alcohol
You are likely to experience erectile dysfunction if you consume too much alcohol. However, if you drink one or two bottles of alcohol, it is expected to reduce erectile dysfunction.
So, there is a close association between the amount of alcohol you consume and the possibility of erectile dysfunction.
Feel free to drink more caffeine
If you love taking coffee or even tea, then that is great because caffeine has been shown to improve the circulation of blood in your body and relax your muscles that aid in giving you hard and firm erection.
Try to consume black coffee, unsweetened tea, or other types of caffeinated drinks without adding sweeteners.
Consider the Mediterranean diet
Studies have shown that the Mediterranean diet helps in treating underlying conditions that can contribute immensely to erectile dysfunction.
Following this diet might help:
- Increase L-arginine levels
- Lower cholesterol
- Improve the circulation of blood
- Increase antioxidants
If you are not ready or prepared to make a total switch to the Mediterranean diet, then you can gradually ease into it by eating these foods:
Vegetables like spinach, carrot, and kale- Fruit like grapes, banana, and apples.
- Legumes like lentils, beans, and peanuts
- Poultry like turkey and chickens
- Eggs
- Healthy fats like avocados and extra-virgin oil
- Tubers like yams and potatoes
- Seeds and nuts like walnuts, sunflower seeds, and almonds.
Eat less fatty, processed, and fried foods
If you consume foods that are fried, contain fatty acids, and are processed regularly, it can lead to erectile dysfunction.
Conditions that could arise as a result of consuming these foods include:
- High blood pressure
- Type 2 diabetes
- Heart disease
It would be beneficial if you consume this type of food:
- Take oat or whole-grain cereals instead of processed ones.
- Take low-fat dairy products like milk and yogurt instead of high-fat dairy products.
- Take cheese whole instead of pre-grated.
Try something new in the bedroom
Before you change your diet and lifestyle, make sure you have exhausted every possible way to make your sex life interestingly because this has a strong effect on your erection.
You can spice your sex life with:
Sex toys
There are various sex toys that you can use to spice up your sexual activities. Sex toys like vibrators, anal beads, penis rings, and butt plugs all are fantastic tools to use to stimulate your penis or your partner’s clitoris or anus.
Other forms of sexual contact
You can use your tongue or mouth to build up sexual urges in your partner erogenous area, and this would, in turn, spike up your desire for sex.
Different entry points
There are different entry points to which you can have sex with your partner. If you have only tried vaginal sex, then it is high time you try something different like anal or oral sex.
Role-playing
You and your partner can arouse each other for sex through role-playing. You set up a situation and act it out; this would help in your firm and hard erection.
New positions
Trying out new sex positions is sure to cause a firm and hard erection. You can place your partner’s leg on your shoulder while you thrust in, or you could even do it from the back while lying down on your side.
You can figure out numerous ways to have sex with your partner, just experiment, and have fun with pleasure.
Conclusion
Many men want to achieve and maintain hard and firm erections while they are having sex. However, some men experience the opposite of this, and it could be due to numerous factors like low testosterone levels and depression.
There are ways of improving your erection, like the use of testosterone boosters from trusted manufacturers. There are also ways of improving your erections naturally like exercising regularly, a healthy diet, less consumption of alcohol, and smoking.
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