Getting harder erections is something that many men desire to achieve more satisfying sexual experiences – both for themselves and their partners. Improving blood flow is a crucial factor in this pursuit.
While it's normal for the hardness of erections to vary from one person to the next, scientifically proven tips can help you get harder simply by enhancing blood flow.
In this article:
Note: Read the whole article or scroll down to the KEY TAKEAWAYS section at the end of this article for a short summary.
Common Factors That Effect Erections
Even having mild sexual performance anxiety can keep us in our heads long enough to make it challenging to maintain a hard erection.
Various factors can affect the firmness and girth of erections. More often than not, the most common issues that affect erections are all under our control.
Conditions related to our physical health, such as heart disease, high blood pressure, diabetes, and obesity are all shown to contribute to erectile dysfunction. The cause for this is their effect on our blood flow, nerve function, and hormones– all of which help us achieve and maintain harder erections.
There are times when our stress, anxiety, depression, or relationship issues can put a strain on our sexual performance. Even having mild sexual performance anxiety can keep us in our heads long enough to make it challenging to maintain a hard erection.
Engaging in unhealthy lifestyle choices, such as skipping exercise, consuming fast food, and daily alcohol intake, can exacerbate erectile difficulties.
Age and Hormones
As men age, it's natural for hormonal levels to drop, especially testosterone. These changes can influence sexual function and contribute to erectile problems.
Medications and Substance Use
Certain medications may have side effects that interfere with healthy erectile function. For example, any medication that is prescribed for high blood pressure (i.e. beta-blockers such as propranolol and atenolol), depression (i.e. selective serotonin reuptake inhibitors (SSRIs) and tricyclic antidepressants (TCAAs), or prostate conditions (i.e. finasteride and dutasteride) is shown to influence penis blood flow and erection quality.
Additionally, the use of tobacco, alcohol, and illicit drugs can significantly impair blood flow to the penis, leading to long-term erection difficulties.ALSO READ: How to Get Harder: 7 Handy Erection Tips for Men
9 Ways to Increase Blood Flow to the Penis Naturally
It's time to start taking your intimate experiences to new heights.
One of the best, fool-proof ways to get harder is by redirecting blood into the penile tissues. Here are some of the most natural methods to help you increase blood flow to the penis.
1. Exercise more often
Did you know that arterial dysfunction is often identified as the main culprit behind erectile dysfunction? Research shows that it frequently goes hand in hand with cardiovascular disease, making it the most prevalent comorbidity associated with erectile dysfunction.
The best way to combat this issue is by engaging in regular physical activities, promoting healthy blood flow.
Cardiovascular exercises such as running, biking, or swimming are all shown to improve blood circulation, leading to better blood flow to the penis and healthier erectile functioning.
2. Eat a nutritious diet
There is a strong link between diet and erectile functioning in men. A healthy diet rich in vegetables, fruits, nuts, legumes, and fresh fish is proven to help improve penile blood flow and blood circulation.
Similarly, unhealthy foods, including processed meats and trans fats, are associated with an increased risk of cardiovascular health problems, which may be detrimental to erection strength.
3. Stay hydrated
Staying hydrated is crucial for maintaining healthy blood flow to your penis. When adequately hydrated, your body ensures that blood volume remains optimal, supporting the dilation and function of penile blood vessels. This increased blood flow to the genital area can improve erectile function and contribute to more satisfying sexual experiences.
Moreover, proper hydration offers a range of overall health benefits, including improved cardiovascular health and enhanced circulation, essential for promoting erectile health and general well-being.
4. Lower your stress
Stress is one of the top risk factors that contribute to sexual dysfunction. When we become stressed, our bodies release a hormone known as cortisol.
Elevated levels of cortisol can lead to:
- Vasoconstriction of the blood vessels, which restricts blood flow, making it challenging to achieve and maintain an erection
- Drops in testosterone levels, causing a disruption in male libido and contributing to erectile dysfunction
A calm and stress-free state of being can do wonders for our sexual well-being.
Techniques that help combat stress include deep breathing exercises, meditation, and pursuing enjoyable activities.
5. Supplement vitamins and minerals
Sometimes, even with a nutritious and well-balanced diet, our bodies may benefit from additional support to enhance blood circulation. That's where supplementation can come in handy.
Let's explore a few of our favorite supplements that can complement a healthy lifestyle and provide that extra boost in blood circulation you may be looking for:
- Ginseng: Known for its vasodilatory effects, ginseng promotes increased blood flow to the penis, supporting healthy erectile function.
- L-arginine: As a precursor for nitric oxide, L-arginine aids in relaxing blood vessels and improving circulation, benefiting overall blood flow throughout the body.
- Vitamin D: Involved in various physiological processes promoting vascular health and function, Vitamin D can improve blood circulation.
- Omega-3: With its anti-inflammatory properties, Omega-3 increases blood flow by reducing inflammation and preventing clot formation.
- Folic acid: Folic acid contributes to the synthesis of nitric oxide, a key factor in improving blood flow throughout the body and to the penis, supporting overall circulatory health.
6. Quit smoking
Lighting up a cigarette can significantly impact our blood vessels. Tobacco can cause a buildup of plaque and lead to reduced blood flow to your body, including your penis.
When you quit smoking, your blood vessels can regain their natural elasticity. As blood flow increases, you may also experience better circulation to the penile tissues for harder and stronger erections.
7. Limit alcohol intake
Another primary culprit of poor penile blood flow to the penis is alcohol intake. According to research, alcohol is shown to lower central nervous system activity, which can reduce penile sensitivity. As a result, excess alcohol consumption can impair the body's ability to regulate blood flow, making it much more difficult to achieve and maintain hard erections.
8. Get enough sleep
Sleep is a necessity for us to function at our total capacity. Not only can it help us perform well on an exam, but it can also result in having a more satisfying sex life.
Research has found that erectile problems are commonly associated with a lack of sleep, such as insomnia or obstructive sleep apnea. Insufficient sleep is also associated with hormone imbalances, such as low testosterone production, which is integral to sexual functioning in men.
Getting between 7-9 hours of sleep can help us regain control of our hormone levels, improve energy, and help reduce stress levels. All of which are essential for promoting erectile strength and firmness.
9. Manage your weight
Maintaining a healthy weight is vital for overall well-being. It can significantly impact various aspects of health, including cardiovascular function and sexual health. Excess body weight is often associated with high blood pressure and an increased risk of coronary artery disease, both of which can have detrimental effects on blood flow throughout the body.
As a result, erectile dysfunction may become more prevalent in individuals struggling with weight management. However, by adopting a healthier lifestyle and achieving a healthy weight, individuals can improve blood flow, enhance cardiovascular health, and potentially reduce the risk of developing erectile dysfunction, thus promoting better sexual well-being and overall quality of life.ALSO READ: Jelqing: What Is It and How Does It Work? (with FAQs)
When to Seek Medical Advice
Knowing when to seek medical advice for issues related to male sexual function, such as erectile dysfunction, is essential for your well-being. When in doubt, asking your doctor is always the best approach.
Professional expertise is required to gain reliable and accurate information about your sexual health. A doctor can help assess your situation, evaluate potential underlying causes, and offer personalized treatment options to treat erectile dysfunction based on your needs.
If you're experiencing persistent difficulties with achieving or maintaining erections, have concerns over your sexual performance, or notice changes in your sexual health or functioning, it's crucial to have an open conversation with your healthcare provider. In some cases, erectile dysfunction can be associated with underlying health conditions or medications. By seeking timely medical advice, you can address the issue proactively and receive appropriate guidance to improve male sexual function and enhance your overall sexual well-being.ALSO READ: Sex Positions to Help Men Last Longer
Is it possible to improve the firmness of my erections?
Absolutely! Some of the best ways to improve the strength and firmness of an erection include regular exercise, nutrition, stress management, and avoiding tobacco and excessive alcohol consumption.
When in doubt, seeking guidance from a healthcare professional or urology specialist can provide personalized advice and potential treatment options.
Are there natural remedies or supplements that can help me get harder erections?
Several natural remedies and supplements may enhance erectile function. These include ginseng, L-arginine, vitamin D, omega-3, and folic acid.
Does age play a role in my ability to achieve harder erections?
Age can undoubtedly affect erectile functioning, as hormonal changes and overall health status can influence the body's blood flow. That being said, age should not be our kryptonite to maintaining firm erections.
Are there medications or medical treatments available to improve my erection strength?
Yes. Many effective medications require a prescription and must be taken under the guidance of a healthcare professional. For example, phosphodiesterase type 5 (PDE5) inhibitors help boost blood flow to the penis and improve erectile strength.
Medical treatments are also available, such as vacuum devices, penile injections, and surgical interventions.
Our tips on how to get harder apply across all age groups!ALSO READ: What's your best sex position? Let's find out.
- Achieving harder erections is a natural desire for many men, and it's made possible by making some simple lifestyle changes
- Our strategies can help you enhance blood circulation, leading to improved sexual experiences, fostering stronger and more satisfying erections, and ultimately contributing to greater intimate fulfillment
- Remember that age should never deter you from seeking guidance on improving blood flow to support harder erections, as these tips apply to men of all ages
- Professional guidance from a healthcare provider or urology specialist can offer personalized advice or medical treatments tailored to improve blood flow and help you gain erection strength