Erectile Dysfunction (ED) is one of the common health issues occurring among men because of their poor lifestyle habits. Have you been consistently suffering from Erectile Dysfunction (ED) frequently and getting frustrated with your unsatisfactory sex life? Improving your diet can always help. However, you can also try certain natural ways to maintain erections. 

Ageing affects your hormone secretions and other related things. However, several lifestyle changes can spice up your sex life by maintaining erections for a long time. Want to know the natural ways to do that? Find them below: 

  1. Exercise Everyday

Exercise every day for a healthy heart and sex life. Approximately half-an-hour physical activity every day can improve blood circulation and erections. You can do physical activities, such as cycling, walking, swimming, playing tennis/badminton, weight training, and hitting the gym. Alternating such physical activities can largely boost your health and prevent erection issues. Exercise increases nitric oxide in your blood vessels, and controls blood pressure. Nitric oxide also affects penile erection. Physical activity is crucial to release hormones, like testosterone, which controls the libido in men. 

  1. Eat Healthy

Eating a healthy diet, including grains, oatmeal, vegetables, fresh fruits, and legumes, make you healthier. It improves your sex life as the beneficial nutrients increase blood flow across your body, including your penis. Foods containing Vitamin B12 and folic acid have always benefited men with ED. You should eat foods rich in anthocyanins and antioxidants. Try to consume more healthy fat sources, like olive oil. Avoid foods high in sodium and saturated fats for better erections. 

  1. Communicate With Your Partner

Communication is the key even to a satisfactory sex life. The erection issues may sometimes be psychological but not physical. Talk to your partner to learn about their stress, anxieties, and discomforts to fix the root cause and improve your sex life accordingly. Listen to what they say as that helps to strengthen your bond and enjoy sex anytime. 

  1. Get Innovative

Keep trying new things to revamp your relationship. You can use vibrators, butt plugs, anal beads, and penis rings for stimulation. Try various sex positions so as not to feel bored in bed. You can arouse the erogenous zones with your mouth and finger for an exciting sexual encounter. Prioritize giving sexual pleasure to your partner rather than delivering good sexual performance. 

  1. Lose Body Weight

Weight loss can increase your testosterone levels and improve ED. Being overweight, you tend to have high blood pressure, cholesterol level, and risk of Type 2 Diabetes. Weight can damage your nerves and blood vessels, which inhibits your capability of having a longtime erection. Go for low-fat dairy products to lose weight and add fresh cereals to your diet. Cut back on fried and fatty foods to manage weight and boost overall wealth. 

  1. Practice Acupuncture 

Acupuncture is effective in combating the antidepressants’ side effects (Serotonin and Norepinephrine Reuptake Inhibitors (SNRIs), and Selective Serotonin Reuptake Inhibitors (SSRIs)) and curing erection issues in men. Practising acupuncture every day can improve sexual functionalities in both males and females.

  1. Add Herbal Remedies to Your Diet

Pomegranate juice and Red Ginseng can boost blood flow and prevent atherosclerosis. Certain herb remedies can be counter-productive. You should consult a medical practitioner before adding herbal remedies to your diet. Take caffeine as coffee increases blood flow and relaxes muscles. 

  1. Quit Smoking and Alcohol Consumption

Smoking ruins blood vessels and decreases the blood flow to your penis as nicotine contracts blood vessels. Quit smoking immediately if you are a regular smoker to improve your sexual capabilities. Excessive alcohol consumption can cause liver issues, nerve damage and other relevant issues, which deteriorates hormone secretion and causes erectile issues. Regular alcohol consumption can worsen your sexual performance. your central nervous system emits nitric oxide, a chemical that helps in penis erection. Alcohol intake deteriorates your central nervous system and reduces the supply of nitric oxide. 

  1. Sleep Enough

You need a good sleep every day to have a great sex life. Sleep is correlated with testosterone levels, which control your sexual drive. With an erratic sleep schedule, you have poor concentration, low energy and high irritability. Your internal body clock controls hormone secretion. Thus, your irregular sleep routine can deteriorate your hormone production. Erratic sleep can also cause atherosclerosis as it affects your blood circulation and makes it tough for your penis to erect. You should maintain a work-life balance and take all the required steps to get a night of deep sleep for a long time. 

  1. Relieve Stress

You should monitor the reasons that add cortisol to your body. Stress hormones adversely affect your sexual capabilities. Chronic stress affects your reproductive system and may also cause impotence I’m critical situations. Do exercises, listen to music, watch comedy movies, get a support system, and opt for mindfulness and relaxation techniques to combat stress. 

  1. Protect Heart Health

Cholesterol, sugar, triglycerides, and high blood pressure can damage your body in multiple ways. You may suffer from poor vascular health, arterial damage, ED and even brain strokes. Cholesterol-regulating medicines, antipsychotic drugs, beta-blockers, corticosteroids, antidepressants, diuretics and high blood pressure medicines may cause ED and lose your interest in sex. Anabolic steroids taken by bodybuilders and athletes can diminish the testicles’ capabilities of producing testosterone. You should follow a proper diet, perform everyday exercises and not take such medicines to stay healthy.   

  1. Do Kegel Exercises 

Kegel/Pelvic Floor exercises can help the muscles involved in penis erection, including repeated voluntary contraction and pelvic muscle relaxation. You can try doing such exercises when sitting on a chair, or ground or tilting on a floor side. Kegel exercises also help in curing urinary incontinence. 

The Bottom Line

So, these are the natural ways to maintain erections. Ensure you have a high testosterone level to have high sexual urges and get erections. Communicate with your partner to learn their likes and dislikes in sex and make a big difference to your sexual encounter every time. As you try new things in bed and don’t feel stressed about performing well, it can automatically solve your penis erection problems.