There are various ways to maintain an erection that you can do to overcome the problem of erectile dysfunction, from eating nutritious foods to quitting smoking. Thus, your relationship with your partner will be more harmonious.
Erectile dysfunction is the inability of the penis to achieve or maintain an erection during sexual intercourse. This condition can lower a man's self-confidence, and can even disrupt the harmonious relationship with his partner.
Various Causes of Erectile Disorders
The risk of erectile dysfunction usually increases with age. In addition, erectile dysfunction can also occur due to several things, namely:
- Certain diseases or medical conditions, such as diabetes, high blood pressure, stroke, obesity, and neurological diseases
- Mental health disorders, such as depression
- History of surgery on the prostate or penis
- Side effects of drugs, such as antidepressants, antihistamines, blood pressure lowering drugs, chemotherapy, hormone therapy, and drugs to treat prostate disorders
- Unhealthy living habits, such as rarely exercising, smoking frequently, consuming alcohol in excess, or using drugs
The most important way to maintain an erection is to know the cause first so that it can be treated or prevented.
Various Ways to Maintain an Erection
Here are some tips and ways to maintain an erection, as well as ways to improve your sexual performance:
1. Consume healthy and nutritious food
Eating nutritious foods can improve blood flow throughout the body, including to the penis area, so that erections can last longer. The following are some types of healthy foods that you can consume to maintain an erection:
- Fruits, such as avocado, chili, and watermelon
- Spices, such as garlic, onions, and peppers
- Seafood, such as salmon, tuna, and shellfish
- dark chocolate
- Peanut
- Egg
2. Exercise regularly
Sports such as walking, running, swimming, and aerobic exercise, can make blood circulation in the body smoother. Some research shows that men who exercise regularly can reduce their risk for erectile dysfunction by up to 41 percent.
Not only good for maintaining an erection, regular exercise is also good for maintaining health and fitness. The recommended exercise time is 30 minutes daily or at least 3-5 times per week.
You can try various types of exercise to improve sexual performance, but it is not recommended to cycle for too long because this exercise can reduce the smooth flow of blood in the penis. This is thought to increase the risk of erectile dysfunction.
3. Do Kegel exercises
Kegel exercises are one way to maintain a good erection and can even overcome premature ejaculation. This exercise can strengthen the pelvic muscles, thus keeping the penis hard during an erection.
4. Reduce stress
When under stress, the body releases the hormone cortisol. As a result, you will find it difficult to maintain an erection and are at risk for decreased libido.
5. Maintain ideal body weight
Having an ideal body weight is also one way to maintain a good erection. A study states that obese men experience more problems with erectile dysfunction than men with ideal weight.
This is based on the notion that obese men are more prone to diabetes and high cholesterol, so erections are difficult to maintain.
6. Limit the consumption of alcoholic beverages
The habit of consuming alcoholic beverages in excess can interfere with liver function and smooth blood flow. It can also interfere with your ability to maintain an erection.
Therefore, you are advised to limit the consumption of alcoholic beverages as a way to maintain an erection.
7. Stop smoking
The nicotine in cigarettes can cause blood flow to the penis to be disrupted, making it difficult for the penis to get an erection. Reducing or stopping smoking can be done as a way to maintain an erection.
Not only that, several studies also reveal that sexual performance can be improved by quitting smoking.
By following the various ways to maintain an erection above, you and your partner can achieve maximum sexual pleasure and the relationship becomes more harmonious.
However, if various ways to maintain an erection have not been effective and you are still experiencing erectile dysfunction problems, don't hesitate to consult a doctor. The doctor will conduct an examination and provide the right treatment, according to your condition.