How to Get Harder Erections

Things to consider

not glad with how hard your erections get ? You ’ ra not alone. The key is figuring out whether you ’ rhenium dealing with a one-off exit or if less than ideal erections are becoming a regular happening. Either manner, a combination of talking with your collaborator, making a few life style adjustments, and forming new habits may help.

Start by talking to your partner

Talking to your partner is the only way to communicate how you ’ re feel and what you ’ rhenium experience. Use this time to open up a discussion about any anxieties, discontents, or tied boredom you may have about your current sex life. here are some tips to help spark a healthy, generative conversation :

• Dissatisfaction with your sex life doesn’t necessarily mean dissatisfaction with your partner or relationship. Try to keep your mind from wandering toward extremes. Do your best to reassure your partner. A convo about your sex life likely doesn’t mean the end of this pairing; you may just need something new to spice things up.
• Sexual behaviors are often learned from the media we consume. This includes both positive and negative depictions of sexual activity. Be aware that what you think sex is supposed to be may not be what you or your partner want.
• Timing is important. This isn’t the time to multitask. You don’t want to risk making your partner feel unheard during a vulnerable conversation.

Not sure where to start? Consider the Mediterranean diet

Some research suggests the Mediterranean diet can help with several underlying factors that may contribute to erectile dysfunction ( ED ). Following this diet may help :

• lower cholesterol
• increase antioxidants
• increase L-arginine levels
• improve blood flow

If you aren ’ deoxythymidine monophosphate ready to make the switch or want to gradually relief into it, start by eating more of the postdate :

• vegetables like kale, spinach, and carrots
• fruits like apples, bananas, and grapes
• nuts and seeds like almonds, walnuts, and sunflower seeds
• legumes like beans, lentils, and peanuts
• tubers like potatoes and yams
• poultry like chicken and turkey
• eggs
• dairy like cheese and Greek yogurt
• healthy fats like extra-virgin olive oil and avocados

Cut back on your alcohol intake

Heavy alcohol consumption is associated with a higher hazard of intimate dysfunction. One or two drinks typically won ’ thyroxine detriment. It may even help lower your risk for erectile issues. But there ’ s a direct correlation between how many drinks you have and how much you have issues with sexual performance.

Feel free to drink more caffeine

Love coffee or tea ? great ! Caffeine has been shown to improve blood flow and relax the muscles that help you get and keep an erection. Try to keep it to black coffee, unsweetened tea, and caffeinated drinks without sweeteners .

Watch how much time you spend cycling, though

Some research suggests the pressure put on the blood vessels and nerves in your pelvic area when bicycle can lead to ED. More research is needed to know if there ’ mho in truth a connection. If you bike a lot to work or merely for playfulness, consider investing in a seat that takes some of the coerce off your perineum, where atmospheric pressure may do the most damage .

Make sure you’re getting enough sleep

not getting enough sleep, particularly as a leave of sleep apnea and other sleep disorders, has been linked to an increased gamble of ED. Losing rest can besides make you more likely to develop plaque in your arteries ( atherosclerosis ). This can affect your circulation, and, in turn, make it more difficult to get and maintain an erection. hera are some tips to make certain you get your six to eight hours a night :

• Turn off all screens — including your phone, computer, or TV — at least an hour before bed.
• Avoid caffeinated drinks after about 6 p.m.
• Limit any daytime naps to an hour or so at most.
• Try to go to bed and wake up at the same time each day.
• Consider taking a melatonin supplement about an hour before bed.
• Keep your bedroom at around 70°F (21°C).

Try to cut back your nicotine use

Nicotine and early chemicals in vaporizers, cigarettes, cigars, and other products can damage lineage vessels and reduce the effectiveness of azotic oxide. Nitric oxide opens up your rake vessels, allowing blood to flow through more easily when you ’ re erect. Impairing its effectiveness can make it more difficult to get and stay tumid. The earlier you quit, the lower your overall risk for developing ED .

When to see a doctor or other healthcare provider

Make an appointment with a sophisticate or other healthcare supplier if you ’ rhenium frequently :

• concerned about the overall firmness of your erection
• unable to get or maintain an erection
• stressed or concerned about your sexual performance

These could be symptoms of ED.

Low testosterone levels can besides affect your intimate performance. See a sophisticate if you notice any of the surveil :

• reduced semen volume
• abnormal hair loss
• persistent fatigue
• difficultly concentrating
• trouble with your memory
• losing muscle mass
• abnormal fat buildup, especially in the chest (gynecomastia)

Your doctor of the church can order some blood tests and recommend treatment, if needed. If you don ’ t already have a supplier, our Healthline FindCare cock can help you connect to physicians in your sphere .