Around 5% of males aged around 40 have complete erectile dysfunction. Indeed, ED is more common than many people think. It doesn’t just affect the young; it affects men of all ages, and it can even affect teenagers.
There are numerous reasons why younger adults suffer from erectile dysfunction, but a lot of it comes down to lifestyle choices, such as drinking too much, smoking too much, and not working out. As such, there isn’t always a need for men to turn to medication to reverse their symptoms – there are plenty of ways you can maintain an erection without pills.
Lifestyle matters. Being stress-free matters. Eating better matters. If you’re struggling to maintain an erection at the moment and don’t want to turn to pills, the good news is that there are 100% natural ways to get an erection. In this article, we take a look at how to get a harder erection without pills.
How To Get a Harder Erection The Natural Way
#1 – Start Exercising More
The more you exercise, the more invigorated your body will be. Blood will flow more reliably, as will oxygen. As a happy consequence, you should experience harder, longer-lasting erections because an erection depends on reliable blood flow.
In fact, regular exercise is one of the number one best ways how to get harder erections. You can try any kind of aerobic exercise – from sports to rowing, cycling to running – and it will get your blood (and your heart) pumping.
A good idea is to join a gym or to at least start working out at home. Regular exercise is low-cost, but if you’re the kind of person who struggles to maintain a workout, consider partnering up with a friend so that you can hold each other accountable.
#2 – Stay On Top Of Your Weight
One of the best ways to increase erections is to stay in the healthy range when it comes to your body weight. Men who are overweight – and especially men who are obese – can often struggle to get and maintain an erection.
Often, it’s not the extra layers of fat that reduce a man’s inability to maintain an erection. Instead, it’s the fact that being overweight can lead to more serious health problems, such as diabetes and heart disease. And it’s these extreme health conditions that can prevent men from maintaining their erection.
#3 – Maintain Low Blood Pressure
High blood pressure is probably one of the most misunderstood health problems on the planet, typically because it doesn’t really have any noticeable symptoms. While we’re not going into massive detail about it here, high blood pressure puts too much strain on your heart and other vital organs. If it’s persistent, it can cause stroke, heart attack, and heart failure.
Even if it’s not persistent, high blood pressure can still cause erectile dysfunction by damaging the lining of the arteries of your penis. As a consequence, these arteries don’t open up even if the man thinks he is sexually aroused. The penis then doesn’t get erect.
Even worse, high blood pressure can actually cause arteries in the penis to burst.
The good news is that there are plenty of ways to keep your blood pressure down. Look after your diet, don’t drink too much coffee or alcohol, exercise regularly, and try to lay off smoking.
For more information on blood pressure, you can go here.
It’s also a good idea to consult with your doctor to check on your blood pressure.
#4 – Eat a Healthy, Nutritious Diet
It goes without saying that maintaining a healthy diet improves your health. It’s also one of the most natural ways to get an erection, too.
This is because unhealthy, fatty foods – such as junk food – clog your arteries and restrict your blood flow. Strong, hard, stable erections, of course, rely on lots of blood flow. Thus, it makes sense that you need to cut out bad fats and replace them with lots of nutrients and good fats.
From now on, aim to maintain a diet that’s rich in fruit, vegetables, grains, and legumes. Swap hamburgers for protein-rich foods like salmon, turkey breast, and add lots of fresh vegetables to your plate.
The healthier your diet is, the healthier your body is – and the healthier your erections will be.
When it comes to your penis and knowing how to get better erections, however, there are some super-specific foods you should consider double downing on. These include:
- Spinach – Spinach is great for boosting testosterone levels (see below). It contains a nutrient called folate, which boosts blood flow. In fact, spinach contains as much as 65% of your RDA (recommended daily amount) of folic acid, too.
- Coffee – Alcohol isn’t the best for erections but a single cup of coffee can work wonders. It’s all down to the caffeine content, which is a natural erection booster
- Apple Peels – Apple peels are fantastic for the prostrate. When your prostate is healthier, so is your erection
- Avocados – Avocados are experiencing a resurgence in popularity, and they should be a hit with men suffering from erectile dysfunction. This is because they contain key vitamins and fats that increase libido, putting you in the mood for sex
#5 – Find Out If You’ve Got Low Testosterone
Testosterone is the so-called ‘man hormone’ that is known to boost libido and sex drive. When a man is low on testosterone, his interest in sex can wane, as can his ability to get and maintain an erection. The more testosterone you have, the higher your sex drive is.
To find out what your testosterone levels currently are, it’s worth paying a visit to your doctor and get a blood test. If it turns out you’re low, your doctor will prescribe you some treatments.
Testosterone can be replenished. As well as treatments, you can also boost your testosterone levels by working out and eating the right things, such as spinach, beef, oysters, beans, fortified cereals, milk and egg yolks.
#6 – Don’t Smoke – It Can Make Erections Way More Difficult to Get Naturally
For men who already smoke, this one is easier said than done. But if you’re looking for advice on how to get harder erections and you’re still smoking, it’s time to think of ways to cut down.
Smoking is a big risk factor when it comes to erectile dysfunction. It damages blood vessels that would otherwise help you develop and maintain an erection.
Of course, smoking can also damage your heart and lead to heart disease – another contributory factor of ED.
Smoking is also bad in general and can even give you lung cancer. For the sake of your sex life and your life in general, check this article out on how to give up smoking for good.
#7 – Cut Down on Porn
While many men who watch porn don’t let it affect their sex life, men who watch too much porn might find that it’s interfering with their relationships and their ability to get a natural erection. As this article from Psychology Today shows, porn causes a man to lose his emotional connection to sex, which is important for maintaining a healthy, sexual relationship with his partner. Due to an over-exposure to visual stimuli, the man loses his ability to get aroused naturally by his partner.
Surveys have even shown that 17.5% of young males have no interest in real sex.
Because porn addiction is so compulsive, it can be hard to beat. First, it’s really important that you admit you have a problem. Then, you can take steps to overcome it, such as taking cognitive behavioral therapy.
If you know in your heart that you’ve watched too much porn, give it a break and see what happens to your erection.
The Bottom Line
How to get a harder erection naturally isn’t rocket science (fortunately). It’s just a case of switching up your lifestyle and doing the right things. It’s all about getting healthier – mentally and physically – and improving your diet. Eat better, exercise more, quit smoking, and cut down on porn. From there, you might start to see some improvements.