THE INS AND OUTS OF GETTING (AND KEEPING) AN ERECTION
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Key Points to Keep in Mind 📋
- Understanding the key factors that affect erections is essential 🔑
- Communication with your partner is just as important as physical health 💬
- Keep stress levels in check—stress is a sneaky culprit! 😱
- Regular exercise and healthy habits can work wonders 🏃♂️
- Don't hesitate to seek professional advice when needed 👩⚕️
Key Advice and Tips from Our Experts 💡
Feeling a little stuck? Our experts suggest the following:
- Be proactive: Address any concerns early. Better safe than sorry, right? 🕵️♀️
- Don't underestimate your mental health: It can really affect your performance! 🧠
- Try different techniques: A bit of experimentation never hurt anyone! 😏
- Keep communication open: You can never talk too much about it. 💬
An erection is an important aspect of good sexual pleasure and maintaining it is crucial. Some men suffer in silence because of not having an erection because they fear the stigma of not having a sustainable erection and fear of being considered impotent. Herein is about keeping an erection, including; eating a healthy diet, reducing alcohol intake, and getting good sleep.
An erection can be maintained by making a change in the type of lifestyle one maintains, using supplements and other medications to increase the libido. A person may decide to change the type of foods they take and use foods that help in erections like watermelon seeds. Communication and relieving any psychological and emotional stress may help in keeping an erection. Below is a guide on keeping an erection.
What to Consider To Maintain An Erection
Eating a Healthy Diet
Eating healthy is a great determinant of a person’s sex life because it works well to improve the body’s metabolism allowing sufficient blood flow to the penis thus it will be hard and erect for a long time. Foods that will work against complications such as blood pressure and obesity will also play a role in helping to maintain an erection. These foods include
- Vegetables, fruits, and all other foods will provide vitamins to the body.
- Eating nuts such as groundnuts, and cashew nuts.
- Legumes
- Whole grains
- Taking foods cooked with olive oil.
- Small amounts of alcohol.
- Fish in moderate amounts
- Moderate amounts of milk and dairy products
- Foods that should be avoided
- Foods that have high saturated fats contain
- Foods that a have high sodium content
- Alcohol consumption in excess
Exercising Regularly
Exercising has several benefits to the body in general. You increase the body’s muscle tone and also improve blood circulation when you exercise regularly. This blood circulation pattern will also benefit the penis thus when the blood is sufficiently supplied to the penis, it will maintain a good and hard erection that will last for a long time, as Fode et al. (2017) noted. An individual should get thirty to an hour of exercise sessions daily.
Communication With Your Partner
According to Brotto et al. (2016), emotional and psychological factors can easily affect the sexual performance of a man and also influence how long the erection will last. Therefore the best way to alleviate is to get an opportunity to communicate with your partner on the issues affecting you that may suppress your sexual partner. The emotional and psychological factors affecting a good erection are;
- Unhappy or traumatic sexual experiences from the past.
- The lack of attraction and stimulation from a partner.
- The feeling of getting anxious and the pressure to perform well in order not to disappoint the other person people having sex for the first time.
Talking about it may help reduce the pressure and tension experienced leading to a pleasurable sexual experience.
Taking sex to Another level
This is done by exploring new things and new ways to achieve maximum sexual pleasure. This can help improve sexual pressure and help in maintaining a hard erection. They include
- Using a penis ring
- Stop thinking about sex and concentrate on the pleasure points and dwell on them.
- Spending more time on foreplay and also try roleplay to help in the stimulation for a good erection.
Reducing Alcohol Intake
Rossen et al. (2012) discovered that alcohol intake in high amounts will reduce the level of sexual activity and make it hard to keep an erection. This will in the end be a cause of erectile dysfunction. Therefore, it is important to reduce the alcohol intake especially before planning for a romantic session to prevent the penis to embarrass you with a failed erection.
Getting Good Sleep
The amount of sleep gotten by a man will play a good role in getting and keeping a hard erection. Andersen & Tufik (2008) revealed that sleep deprivation will influence the production of testosterone levels in the body which will is required on getting an erection. Thus getting enough sleep will work very well in keeping an erection and also help in the prevention of erectile dysfunction.
Reducing Stress Levels
Stress levels in the body will majorly affect the production of testosterone which will suppress getting an erection and maintaining an erection. Stress also causes the release of a hormone called cortisol which suppresses the circulatory system which will lead to blood pressure imbalance and also reduce the blood flow to the penis thus the erection will not be that long. Ways to manage stress and improve sexual activity include
- Getting regular physical exercises sessions
- Having a social support network
- Getting good and quality sleep
- Trying to relax the mind.
Reducing the Smoking Patterns
Excessive smoking patterns will also play a role in getting an erection because smoking harms the blood vessels which will affect the blood flow to the penis once they get damaged. Therefore, reducing smoking will help from getting erectile dysfunction and also prevent damage to the blood vessels.
Checking the Weight
A person who has obesity will have erectile problems because of the fat deposition in the whole body. This fat constricts the blood vessels thus it works against proper blood circulation meaning that the penis also will not be supplied by blood properly thus the erection will be short and feeble.
Being obese will also be a risk factor for diabetes which can destruction of nerves around the penis which will inhibit erection, this is due to the high blood sugar levels.
Reducing weight will help in boosting the production of testosterone levels, also reducing inflammation levels.
A person needs to check the testosterone levels because they can be suppressed by bothering factors like low sex drive, irritability, and depression.
A person is advised to visit the doctor if any of these interventions mentioned above do not work. This can be an indication of an underlying condition that can lead to terminal effects in the future.
References
Andersen, M. L., & Tufik, S. (2008). The Effects Of Testosterone On Sleep And Sleep-Disordered Breathing In Men: It's Bidirectional Interaction With Erectile Function. Sleep Medicine Reviews, 12(5), 365-379.
Brotto, L., Atallah, S., Johnson-Agbakwu, C., Rosenbaum, T., Abdo, C., Byers, E. S., ... & Wylie, K. (2016). Psychological And Interpersonal Dimensions Of Sexual Function And Dysfunction. The Journal Of Sexual Medicine, 13(4), 538-571.
Fode, M., Hatzichristodoulou, G., Serefoglu, E. C., Verze, P., & Albersen, M. (2017). Low-Intensity Shockwave Therapy For Erectile Dysfunction: Is The Evidence Strong Enough?. Nat Rev Urol, 14(10), 593-606.Rossen, P., Pedersen, A. F., Zachariae, R., & Von Der Maase, H. (2012). Sexuality And Body Image In Long-Term Survivors Of Testicular Cancer. European Journal Of Cancer, 48(4), 571-578.