Aren’t totally happy with your erections? Do not worry, you’re not by yourself. Studies have shown that erectile disfunction (which is more commonly referred to as ‘ED’) is common for men 40 and under.
ED can happen due to many causes. Sometimes, it’s psychological. In other instances, it’s the result of physical ailments like the high pressure in blood or deficient hormone levels. It’s good to know that getting rid of ED and improving your sexual quality can be achieved with the use of natural methods.
Below, we’ve listed 11 science-based suggestions for more powerful and more secure erections. If you’re a young man experiencing anxiety due to performance, or an older man who wants to boost your post-dark performance, implementing these 11 strategies could assist you in achieving noticeable results.
Are you ready to get started? Let’s start with the first step to improve the quality of your erection that is keeping your weight and body composition in check.
Keep Your Weight Under Control
Weight gain is closely linked to erectile disfunction. In fact, a study from 2014 shows that those who have a BMI range of 25-30 (considered “overweight” by the NHI) are at risk of having a 1.5x higher chance of developing Erectile dysfunction.
Increase your BMI into the 30+ mark and your risk of developing sexual dysfunction increases by three times more than it is for a man of an appropriate body weight.
Simply simply put, being overweight or obese can have a serious negative effect on your erections. In reality the weight of an individual is more closely correlated with ED than the aging process. To have the best erection experience it is recommended to maintain a healthy, normal body weight with a balanced diet and regular exercise.
Stay on Top of Your Blood Pressure
The high blood pressure of a person isn’t only an health risk, it could be a serious threat to your sexual erections. Men with elevated blood pressure have a higher chance to experience blood flow issues that could lead to a decline in sexual activity and less secure, weaker erections.
While high blood pressure is linked to overweight, you could experience higher blood pressure than normal even when you’re not overweight. If your diet is too rich in sodium or you’re not active regularly it’s possible that you could be suffering from high blood pressure or even prehypertension.
Fortunately, this one is simple to test. A quick visit to the doctor will provide you with an understanding of where your blood pressure sits for most of the day, while simple lifestyle changes like exercising more and eating less salt could help you get your blood pressure under control.
Avoid Alcohol, Except in Moderation
From a cold beer or glasses of vino, drinking too much is a significant negative impact on your sexual health. It’s also proportional research has shown that the more alcohol you drink, the more likely you are to develop sexual dysfunction.
Alcohol affects your erections in different ways. In the short run it lowers your mood, and may cause temporary impotence. In the long run, it can lower your testosterone levels , giving an insufficient sexual drive, as well as frequent sexual issues with performance.
The answer is easy to drink alcohol only in moderation, or avoid the habit completely. Reducing your alcohol intake is a great way to prevent ED in both the short and long term in addition to the best way to prevent waking up on the weekend with a bad hangover.
Use ED Medication Responsibly
It is true that not all cases of ED can be treated using conventional methods and treatments. For many men, the most effective way to manage erectile dysfunction, and have stronger, better erections is to use doctor prescribed medication like sildenafil, tadalafil, and var.
They work by increasing the flow of blood to the soft tissue of the penis, making it easier to build and maintain an erection. If you suffer from anxiety about performance these medications can help make getting an erection a lot more simple. For those who suffer from physically ED issues, these are usually necessary to live the health of their sexual lives.
Most ED drugs need a prescription, which means you’ll have to speak to an expert doctor about this. Services like MENSCRIPT provided a simple way to complete the process. Online consultations and prescriptions are available which are easy and quick onboarding proces to patients in the United Kingdom and the Netherlands.
Limit Your Porn Consumption
Although research data isn’t as extensive Some doctors believe that watching a lot of porn — an activity that’s become more common with the rise of porn streaming websitescan lead to an increased risk of psychological Erectile dysfunction in young men.
The current research on porn-related ED is not extensive, so there’s no conclusive conclusions which can be drawn. However, if you’re a frequent porn user, reducing the amount of porn you consume could be a good method to boost your actual sexual performance.
Quit Smoking
Along with smoking cigarettes, smoking is also one major causes of erectile dysfunction in men who are younger than 40. It’s an incredibly reversible one. Research has shown that quitting smoking leads to an improvement in the quality of the erection and decreases the manifestations of ED.
Include the benefits of cardiovascular quitting smoking to the mix and cutting back on cigarettes (or preferably, quitting smoking entirely) is among the most effective ways to improve your sexual erections as well as have better results at bed.
Train Your Pelvic Floor Muscles
The pelvic floor muscles help with everything from preventing urinary incontinence , to aiding you in sexual activity and are as worth training like your pecs and delts, back, and arms.
This guide on ED exercises will explain the role your pelvic muscles are playing in the prevention of the occurrence of erectile dysfunction. It also provides an easy exercise routine that you can follow to strengthen your pelvic floor muscles only a few minutes per day.
Get a Good Night’s Sleep
Sleep disorders are intimately linked to erection issues which can range from a diminished sexual desire to sex as well as erectile dysfunction.
In a study in 2015 the researchers discovered that those suffering from sleep apnea obstructive (OSAS) are more likely be lower in the score at the International Index of Erectile Function questionnaire (IIEF) test than those who were healthy and had normal sleep patterns.
If sleep apnea were treated using a CPAP machine, the subjects’ IIEF ratings improved, suggesting sleep quality could influence the sexual performance of males.
Check Your Testosterone Level
As the main male sex hormone testosterone is the hormone involved in everything from sexual desire to certain aspects of female sexual performances. Although testosterone deficiency (or “Low T”) is a very rare reason for ED and ED, it is connected to a lower sexual performance of males in some studies.
The low testosterone level is also related to lower physical performance, mood, and a myriad of other indicators, which makes it important to monitor your levels of testosterone when you become older.
If you’re in the middle your physician will be capable of recommending the most effective approach to bringing it up to a healthy level, starting with changes in lifestyle and diet to medications or supplements.
Feeling Stressed? Take it Easy
Are you feeling like you can’t perform in the bathroom? Not all sexual performance issues are physical. For many men, work or life-induced stress and anxiety about performance can make enjoying sex far more difficult than it usually could be.
Numerous studies of erectile dysfunction suggest that there is a connection in stress management and improved sexual performance. One of these studies is an erectile dysfunction study that was conducted in 2014. In the study, the men who completed a course to reduce stress had a marked improvement in the erectile dysfunction scores.
If your job is dragging you down and is affecting your sexual performance, taking a moment to unwind could be all it takes to get your confidence — and your physical performance — back in your bed.
Stay Active, Healthy and Fit
The final and best ways to get stronger erections and experience better performances in sexual activity is to lead an active and healthy lifestyle.
Numerous studies demonstrate an improvement in sexual performance in men who exercise and maintain an active and healthy lifestyle as compared to those who live uninvolved, sedentary lives.
In one 2013 study, those who lifted weights and exercised intervals on an ergometer experienced an increase in the quality of their erection after six months. Some studies have shown a rise in sexual performance perception for men who exercise and improve their self-confidence when it comes to sexual activity.
In essence, regular exercise can improve your general health and overall quality of your life. It can increase your sexual performance and confidence as well as your erection quality.
If you’d like to be in contact with a physician to see whether ED medication is the right choice for you, try MenScript Online Doctor’s services and schedule a appointment for free.