Weak erection is one of the major concerns linked with a man’s sexual health. However, you must note that it is a prevalent issue, and you are not alone. According to the National Institute of Health, 30-50 million men in the US face complications in getting an erection, called Erectile Dysfunction (ED).
Understanding how to get an erection will naturally empower you to take charge of your sexual health. Various natural and medical approaches help significantly when you want a satisfying sexual interaction and stronger erectile function.
In this article, we will have a detailed look at the proven approaches to improve your sexual experience. We will also suggest when to consult a doctor so you can get safe and timely treatment for better erectile function.
Natural ways to get an erection
Your blood vessels, hormones, and nerves work together to enable an erection. A stressful environment or a lack of physical activity can disrupt this process. However, natural, research-backed strategies can help improve erections and intimate well-being.
Let’s have a look at these natural methods:
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Stress management
Anxiety and negative thinking can interfere with sexual arousal. This is why stress management has much to do with achieving and maintaining erections. Let’s read about methods that can help you manage stress:
- Meditation: Daily meditation is a powerful natural tool for calming the nervous system. It reduces cortisol levels, your body’s main stress hormone. Even a few minutes of simple, regular meditation can significantly reduce anxiety.
- Breathing exercises: Simple breathing techniques, like the 4-7-8 method, reduce body tension. Deep diaphragmatic breathing calms the nervous system, which eases physical symptoms that hinder erections.
- Yoga: Practicing yoga regularly improves blood flow and body awareness, both essential for healthy erections. Yoga combines meditation, controlled breathing, and physical postures to support overall well-being.
Also Read: To understand how Anxiety can impact your sexual performance, read Understanding the Link Between Anxiety and Erectile Dysfunction
Lifestyle changes
Physical activity is closely linked to better erections. This is because it impacts your energy, hormone levels, and circulation. Have a look at a few changes that can help you:
- Regular exercise: Doing regular exercise, like strength training or brisk walking, improves heart health. It also reduces stress, helping you get stronger erections.
- Having proper sleep: According to a research published by Sleep Medicine in 2021, inadequate sleep significantly lowers testosterone levels. Low levels ultimately affect erections. Therefore, a proper sleeping schedule is suggested.
- Weight management: Try shifting your focus to healthy weight maintenance. It is essential because being overweight can elevate the risk of ED by triggering conditions like Diabetes.
- Limit alcohol: Try limiting alcohol before planned sexual activity. Excessive alcohol can impair your nervous system and decrease blood flow in the penis. This would make it difficult for you to get an erection.
- Quit smoking: Smoking negatively impacts your ability to get an erection by damaging your blood vessels. It will affect blood flow throughout the body, including the penis. Quitting smoking can reverse some of this damage.
Physical stimulation
Erectile mechanics is a key component of sexual health. Therefore, understanding these mechanics can help you get erect. A few points that can help you are:
- Knowledge about stimulation and arousal: Understanding stimulation and arousal can improve erection quality. It includes trying different positions or gentle touching in erogenous areas. Setting the mood with romantic lighting also helps.
- Participating in foreplay: Foreplay will prepare you for a strong erection by boosting blood flow gradually. It also increases emotional connection with your partner.
- Being attentive to physical details: It includes using appropriate lubrication, reducing friction, and exploring touch. These tips can help you improve pleasure and comfort.
Diet
What you eat plays a critical role in strengthening your sexual health. It also influences your ability to maintain erections. Have a look at a few diet recommendations that are linked to a healthy erection:
- The Mediterranean diet is popular for supporting sexual and cardiovascular health.
- It includes whole grains, fruit, healthy fats, and lean proteins.
- This diet type enables good blood circulation, which is key to achieving a firm erection.
- You can also eat Nitric Oxide (NO)- boosting foods, like berries, leafy greens and beets, to boost blood flow.
- To maintain balanced hormone levels, try avoiding sugary beverages and processed food.
Psychological approaches for better erections
Psychological approaches can be very beneficial for enhancing your capability to get and sustain an erection. This is particularly effective when emotional and mental factors, such as anxiety, are involved. Some key recommended psychological solutions include:
- Mindfulness-based Therapy (MBT): It is a psychological therapy developed to help you become more aware of your emotional and mental state. It can help you manage relationships and improve sexual interaction. MBT is also found to be effective in treating ED.
- Guided imagery: It is a mind-body technique that uses positive visualization to calm your nervous system. It builds sexual confidence and helps ease performance anxiety. It also supports emotional and physical well-being.
- Couples Therapy and Sex Therapy: Both therapies involve a specialized counselor. They help you communicate openly with your partner. This can resolve relationship and intimacy issues. Improving these areas can support better erectile function.
- Cognitive Behavioral Therapy (CBT): CBT helps you identify and change negative sexual thoughts that trigger performance anxiety. It reduces stress and lets you focus shift from pressure to pleasure.
Medical solutions for stronger erections
Achieving a strong erection is possible with mechanical support, medical therapy, or medications. These solutions would be suggested when natural and self-help methods do not work for you. Let’s have a closer look at these solutions:
Vacuum Erection Devices (VEDs): VEDs are safe, drug-free devices used under medical guidance. They create a vacuum around the penis, drawing blood in. This enables an erection within minutes.
Hormone therapy: Testosterone Replacement Therapy is prescribed for low testosterone, which can cause poor erections. It can be administered via patches, injections, or gels. This therapy requires careful medical supervision.
Medications: Phosphodiesterase Type-5 (PDE-5) inhibitors block the PDE-5 enzyme to widen the vessels, increasing blood flow into the penis. They are safe to use in most men under a doctor’s guidance. Commonly prescribed PDE-5 inhibitors include Sildenafil, Vardenafil, and Tadalafil.
When to consult a doctor
If you are frequently facing difficulty in getting/maintaining an erection, it can be an indication of an underlying health condition. Consider medical consultation if:
- You have medical issues like Diabetes or cardiovascular conditions.
- You can’t achieve an erection even after stimulation.
- You have symptoms like pain, low libido, or tiredness.
There is no need to worry, as early medical intervention can restore sexual health. Do not hesitate to contact a professional; it is the first step toward regaining intimacy and confidence.
Conclusion
Erection is a natural process that needs mental or physical stimulation. Factors like stressful conditions or performance anxiety can make it challenging to maintain an erection. If you are wondering how to get an erection naturally, there are several ways to solve your issue.
Regular exercise, meditation, and a balanced diet significantly support sexual health. When we talk about diet, Mediterranean food is the best for managing erectile function. Medical approaches like VEDs or PDE-5 inhibitor medications also help. If self-help methods offer no improvement, consult a medical professional. Be cautious of overdosing and do not ignore any underlying health issues. It can further worsen erectile function.
Frequently Asked Questions
What is the trick to getting hard?
The trick to getting hard, which means having a firm erection, includes several natural tips. Eat food rich in nitrates, like beets, as they improve blood flow. Moreover, exercises like Kegels strengthen the muscles crucial for erectile function. Stress management also promotes a healthy sexual life and better erections.
Why can’t I get a 100% erection?
Not being able to get a fully rigid (100%) erection can be due to poor lifestyle, including excessive alcohol consumption or an unhealthy diet. Stress and low blood flow can also impact erectile function. In many cases, an underlying health condition like Diabetes can also be the reason for poor erections.
At what age do men stop getting erections?
There is no specific age. But, it becomes common to face issues like maintaining or getting an erection with growing age, particularly after 50. However, as age is not the only factor that impacts erectile function, many older men maintain the ability to get erections.
Why can I only get 75% erect?
75% erection, or partial erection, can be due to reduced blood flow into the penis. This low blood flow could be due to nerve damage or High Blood Pressure. Low testosterone levels also decrease erection strength. In addition to this, smoking, excessive alcohol, anxiety, and a poor diet can further reduce erectile quality.
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