In the world of men's health, sexual dysfunctions like premature ejaculation and erectile dysfunction are prevalent and are caused by various psychological and physiological factors. Although there are pharmaceutical options available, some individuals still opt for natural alternatives to obtain harder erections without relying on any kind of medication. In this article, we will tell you about the 5 natural methods that can help you get harder erections. However, we have already told you the ways through which you can achieve longer ones. This list includes methods like lifestyle changes, targeted exercises, and dietary changes that establish a holistic approach to reclaiming sexual vitality and optimizing male sexual health. Here's the Rxmens guide to uncover the 5 most simple ways to achieve harder erections, which every man desires.
Talking to your partner
Addressing issues related to one's sexual health can become a bit uncomfortable, However, avoiding them is not the right option. Keeping things to yourself can cause performance anxiety, which is a major contributor to erectile dysfunction. So, it is highly important to talk about your concerns with your partner, this not only helps open you up and free yourself from self-doubt but also nurtures the relationship between you and your partner. Starting a conversation tends to alleviate the tension.
Moreover, having a conversation also opens up the road to expression, whether it is talking about experimenting with new positions, foreplay and afterplay, or just a casual discussion about your sexual needs and health. Sharing your experiences, preferences, and desires and being respectful is the prime key to your partner's desires and can help you achieve and maintain longer, stronger, and harder erections.
Regular Physical Activity
Inadequate blood flow is also one of the main culprits behind erectile dysfunction. A fun fact, is that your heart is responsible for pumping the right amount of blood to your genitals for achieving and maintaining an erection firm enough for penetrative sex. Adopting a sedentary lifestyle can help reduce the risk of cardiovascular problems like high blood pressure, heart disease, and exacerbating erectile dysfunction. Involving yourself in regular physical activities is known to enhance sexual functions.
According to research, engaging in aerobic exercises like brisk walking and cardio exercises significantly reduces the chances of erectile dysfunction by almost 41%. It is highly recommended for adults to indulge in at least 150 minutes of physical activity per week, which comes to about 21 minutes per day. Moreover, muscle-strengthening exercises, like weight training and bodyweight exercises, not only improve muscle mass but also boost testosterone levels, which play a vital role in sexual health. Engaging in regular exercise not only promotes healthy sexual functions but also fights other cardiovascular issues and, of course, helps you get a harder erection due to improved blood circulation.
Eating Healthy
Increased blood pressure and cholesterol aren’t just factors associated with obesity and diabetes; they are also closely related to erectile dysfunction. Eating a balanced diet plays a very important role in maintaining optimal blood flow and also keeps the blood vessels open, which not only facilitates better blood flow but also significantly reduces the risk of erectile dysfunction.
A notable example is the Mediterranean diet, which has proven to be highly effective and has shown promising results in improving erectile function and helping to achieve harder erections. This diet includes.
- Fruits, particularly berries
- Vegetables, especially leafy greens
- Wholegrains like oatmeal
- Nuts
- Legumes, peas, and beans
- Moderate consumption of fish
Embracing these wholesome foods and limiting our red meat and dairy, as they often lack essential nutrients that contribute to high blood sugar and cholesterol levels,.
Getting Enough Sleep
Not getting enough sleep or suffering from sleep disorders have long been associated with erectile dysfunction. Insufficient sleep contributes to the development of atherosclerosis, which severely impacts erectile functions.
It is always essential to aim for getting 7-8 hours of sleep each night and enhance your sleep quality by:
- Maintaining a consistent sleep schedule, and going to bed and waking up at the same time help a lot.
- Create a conducive sleep environment that is dark and quiet.
- It's better to avoid screens, including your phone, at least an hour before you go to bed.
- Ensure that your room is at a comfortable temperature for sleep.
- Marking a limit to naps and avoiding caffeine consumption late in the day also do the magic.
Despite practicing these methods, if you are still unable to sleep better, it is highly advisable to seek the attention of a healthcare professional for better guidance and assistance.
Saying No to Alcohol and Tobacco Consumption
So, if you are a smoker, it is time to kick the habit and set yourself straight. It is a known fact that smoking takes a toll on your heart, brain, and virtually every organ. It not only hampers your cardiovascular functions but also disrupts the flow of blood to your penis during sexual engagement. The presence of nicotine in particular disrupts the actions of nitric oxide, a chemical that widens blood vessels. Moreover, it's very essential to moderate your alcohol intake.
Excessive alcohol intake can impact sexual performance. Excessive consumption can reduce sexual drive and temporarily impair sexual functions. Chronic alcohol abuse also leads to other health concerns like high blood pressure, sleep apnea, and others.
If limiting your tobacco and alcohol consumption becomes a challenge for you, seeking medical guidance is highly advisable.
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