Is it possible to make your penis perform better?
At times, getting and maintaining an erection is not always as simple as it seems. Millions of adult males suffer from some degree of ED (erectile dysfunction) which prevents them from enjoying a healthy sex life.
A 2018 Massachusetts study revealed that by the age of seventy, ED will affect about 70% of men. Worse still, by the age of 40, approximately 40% of men would have experienced some level of ED.
Another 2019 review put the global prevalence of erectile dysfunction between 3-76.5%. So if you are finding it harder than normal to get and maintain an erection during most of your sexual activities, you are not alone.
Sometimes, issues with getting hard may not exactly be your fault. Certain medical conditions and genetics – say, heart disease, aging, or diabetes – do contribute to ED problems.
Still, many factors that influence your penis health and performance are within your power. Even when a below-par penis performance is caused by things beyond your control, you can still improve your chances of having a better erection.
Below are effective and science-backed lifestyle changes you can make today to help you get harder and stay longer with ease.
Make Your Penis Perform Better with Frequent Exercise
A 2018 study showed that exercising moderately or vigorously 4 times per week, 40 minutes daily is usually enough to lower ED.
Though only in men whose erectile dysfunction is caused by physiological conditions such as physical inactivity, cardiovascular disease, obesity, hypertension, and metabolic syndrome.
Over time, this degree of exercise has also been linked to improved general wellbeing and heart health.
Reduce Your Stress
When you are stressed, your hormonal level is disrupted, ramping up the production of a hormone called cortisol. This disturbs everything from the ability to reason critically to a person’s mental clarity, including the ease to get and sustain an erection.
Harvard Medical School has 6 useful techniques to help you relax and reduce stress.
If you tend to be as busy as the bees, it is very easy to slip into the routine of sleeping less often. Remember, sleep deprivation can affect sexual performance and libido.
In addition, it is associated with poor testosterone production which contributes to erectile dysfunction.
Aiming for at least 7 to 9 hours of sleep per night should help you escape the many sleep-related adverse effects on your erection quality.
Smoking does a world of harm to your main sex organ. First, the nicotine present in cigarettes cause blood vessels to constrict, reducing blood flow into the erectile tissue of the penis when you are sexually aroused.
This means slow-coming, weaker erections coupled with an increased risk of losing your hard-on during sex because of reduced blood flow.
Again, when you smoke, plaque builds up in your arteries – this condition is known as atherosclerosis.
It is important you consider quitting smoking to improve your general health and boost sexual and performance, and there are many resources to assist you.
Eating and Drinking Healthy
Even though your diet is not as closely related to ED as factors such as stress and your level of activity, it still affects erection quality.
Since ED is linked to hypertension – any food high in sodium that raises your blood pressure might have a slight but noticeable harmful effect on the ability to have and keep an erection.
So there you have it, important lifestyle changes that will not only help your penis perform better, but also increase your health overall!