How to improve erection? Check out 12 practices to make your penis harder. Tips for a healthy sex life
- Maxwelington
- Feb 9
- 6 min read
To improve erections, adopt healthy habits such as a balanced diet, physical exercise, stress management and a good night's sleep. Reduce alcohol and tobacco, take care of your mental health and see a doctor regularly. Discover best practices in depth here!
How to improve erections is a common interest for most men, either because they would like to perform better at the right time, or because they face sexual dysfunctions; we need to talk about the topic.
To improve the quality of erections, healthy practices can contribute to more consistent and satisfactory erections. However, each case must be evaluated by a doctor to identify the best strategies.
Tips for a healthy sex life
What Causes Erection Problems?
The causes of erectile dysfunction can be separated according to factors of physical or psychological origin. It can also be a combination of both.
Physical factors
Physical factors are those that affect blood flow to the inside of the penis.
They can basically be an obstruction or a lack of relaxation of the vessels, as the blood needs to reach the penis in good quantities, and cannot leave quickly for the erection to be satisfactory.
Adequate penile vascularization depends not only on a man's cardiovascular health, but also on good nerve conditions and hormonal balance.
Diabetes, high blood pressure, obesity, neurological diseases and surgery to remove the prostate, for example, can impact this response.
The presence of Peyronie's disease can also lead to changes in the retention of blood inside the penis. Tips for a healthy sex life.
Psychological factors
Stress, depression, anxiety, relationship conflicts, among other issues, can impact a man's ability to produce the best relaxation condition to promote penile vascularization.
Performance anxiety, which occurs when a man is particularly anxious, either about that relationship or because of the fear of not meeting expectations, makes it difficult to obtain a good quality erection.
Use of legal medications and drugs
Some medications can disrupt erectile function. This is the case with some classes of medications used for high blood pressure and also antidepressants.
Antidepressant medications interfere with brain function. Therefore, they can alter libido and delay the ability to reach orgasm and ejaculate.
Smoking and alcohol use can also negatively contribute to vasodilation – and over time, increase the risk of atherosclerosis.
Does masturbation affect the quality of erections?
The act of masturbating is positive for sexual life and, if practiced in moderation, does not harm erections.
Masturbation can even be seen as one of the ways to improve erections, as it allows men to discover and explore their sexuality, which contributes to libido.
However, if it is performed excessively, with a lot of pressure or without lubrication, the penis can suffer microtraumas that lead to the development of fibrosis and lead to erectile dysfunction.
Furthermore, if masturbation is the main source of pleasure, the man may experience psychological erectile dysfunction due to the difficulty in obtaining a sexual response from his partner.
Practices to improve the quality of erections
There are many strategies that can be adopted to improve the quality of erections and, consequently, male sex life, from lifestyle changes to treatment for erectile dysfunction when necessary.
To get a good erection – that is, hard and lasting – you can implement the following 12 tips:
1-Have a balanced diet
A balanced diet, with meals that include a variety of fruits, vegetables, whole grains, lean proteins and healthy fats, with an emphasis on nutrients such as zinc and omega-3, helps promote cardiovascular health, regulate hormones and avoid obesity, important factors for a harder erection.
2 -Practice physical exercises
Practicing any physical exercise improves blood circulation, cardiovascular health, reduces stress and helps maintain a healthy weight. Together, this set of measures helps to have better erections.
3 -Treat diabetes and hypertension
It is essential to treat chronic diseases such as diabetes and hypertension with specialized medical help. Both conditions impair blood circulation and damage blood vessels. Control helps improve blood flow and vascular health.
4 -Control stress levels
High levels of stress release hormones that interfere with testosterone levels, in addition to causing muscle tension and affecting the blood flow necessary for an erection. Looking for practices to improve mental and physical well-being, such as meditation, conscious breathing and psychological support, among others, can promote sexual performance.
5 -Practice Kegel exercises
Kegel exercises are often recommended to strengthen the pelvic muscles and can help with sexual health.
Some men report benefits such as greater ejaculation control and a feeling of firmness, in addition to better ejaculation control and greater penile sensitivity.
6 -Sleep well
A quality night's sleep plays an important role in male sexual health, as it is during the time we sleep that the body regenerates the production of the hormone testosterone, among others.
During sleep, men are also subject to involuntary nocturnal erections. They help the vascular health of the member and guarantee good erectile function, contributing to the maintenance of erections over time.
In case of sleep apnea, you need to see a doctor, as it can lead to conditions such as high blood pressure, a drop in testosterone and obesity, due to poor breathing when sleeping.
7 -Take care of mental health
We can hardly have good sexual experiences when our mental health is not up to date. Taking care of it reduces stress, anxiety and depression, freeing men from negative feelings and ensuring self-esteem that leads to better erectile function when the time comes.
8 -Reduce alcohol and tobacco consumption
This is a good way to improve erections, as alcohol and tobacco impair blood circulation and damage blood vessels, hindering the flow necessary for an erection. In the long term, the lining of the vessels can also be damaged, further compromising penile function.
Furthermore, drinking and smoking tend to reduce testosterone levels, which is an essential hormone for sexual activity.
9 -Talk to your partner
The emotional connection generated by talking openly with your partner, including about sex, helps the man relax and reduce the anxiety associated with his performance. Furthermore, the intimacy and expectation generated can fuel fantasies, increase libido and make the penis more rigid during action.
10 -Innovate in the relationship
A very satisfactory alternative on how to improve erections is by trying new techniques, positions, toys or places for sexual practice.
Exploration helps to break out of routine, increase sexual interest and excitement and release more sex hormones and neurotransmitters, which positively impact erections.
11 -Keep your men's check-up up to date
Visiting your doctor regularly, at least once a year or as requested, will ensure that you do not have risk factors for erectile dysfunction or that you can adequately control them. Through the check-up, the professional will also check penile health to early identify problems that interfere with erections.
12 -Consult a doctor
If you notice any changes in your penis or have difficulty with your erections, it is very important to seek medical help as soon as possible to receive treatment to recover the penetrative function of your member.
Conditions such as Peyronie's disease, which causes the penis to be bent, and erectile dysfunction, can profoundly affect a man's sex life. Early diagnosis can facilitate management of the condition and improve treatment results. Therefore, it is important to seek medical help when you notice difficulties with erections.
Treatments in case of erectile dysfunction
The best option to improve erections is to obtain a diagnosis for erectile dysfunction and begin treatment recommended by a urologist.
The diagnosis is very important because a poor quality erection is not always synonymous with erectile dysfunction. In this situation, the difficulty or inability to have or maintain an erection must occur in most sexual relations, which is more common after the age of 40. Figuring out how to improve erections is a common concern for many men, especially as they age and encounter erectile dysfunction. There are alternatives to get a healthy erection!
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