The nutrients in many fruits, vegetables, whole grains, and legumes help improve blood flow throughout your body including your penis. And blood flow to the penile is one of the keys to healthy, consistent erections.
How To Get Harder Erections: Things To Try
Talking with your partner is the only way to communicate how you’re feeling and what you’re experiencing.
Use this time to open up a discussion about any anxiety, discontent, or even boredom you may have about your current sex life.
Here Are Some Tips To Help Spark A Healthy, Productive Conversation:
- Dissatisfaction with your sex life doesn’t necessarily mean dissatisfaction with your partner or relationship. Try to keep your mind from wandering toward extremes. Do your best to reassure your partner. A conversation about your sex life likely doesn’t mean the end of this pairing; you may just need something new to spice things up.
- Sexual behaviors are often learned from the media we consume. This includes both positive and negative depictions of sexual activity. Be aware that what you think sex is supposed to be may not be what you or your partner want.
- Timing is important. This isn’t the time to multitask. You don’t want to risk making your partner feel unheard during a vulnerable conversation.
Try Something New In The Bedroom
Before you do anything too drastic or long-term to your diet or lifestyle, try to spice things up with:
- New positions. Raise your partner’s legs on your shoulders when you enter, do it from behind while lying on your side or with your partner on their hands and knees, or have your partner keep their legs closer together to tighten the vaginal canal or anal area.
- Sex toys. Handheld vibrators, penis rings, butt plugs, and anal beads can be a fun way to stimulate the penis, clitoris, or anus. Make sure to use these items safely and clean them between usage.
- Other forms of sexual contact. Use your mouths to build excitement, either on each other’s genitals or other erogenous areas.
- Different entry points. In a heterosexual relationship and only tried vaginal sex? Ask your partner if they’re interested in trying anal or if they’re willing to peg you with a toy. Pro tip: Bring plenty of lube!
- Role-playing: Set up a situation or act as characters to help build an arousing story around your sexual encounter.
- Focus less on sexual performance. Instead, focus more on identifying what type of touch feels the most pleasurable to you.
Here Are Some Foods That May Help:
- Fruits high in antioxidants and anthocyanins, such as blueberries, can help protect body tissues and lower your risk of heart disease, according to a 1993 studyTrusted Source.
- Foods dense with vitamin B12, such as fermented soy-based tempeh, can help support other bodily functions that contribute to erectile health, according to a 2019 study.
- Foods with L-arginine, such as oatmeal, can help relax your muscles and improve blood flow, according to a 2003 study.
Eat Less Fatty, Fried, And Processed Foods
Eating a diet that’s high in fatty, fried, or processed foods may increase your risk of conditions that can affect your sexual health and overall well-being, according to a 1994 studyTrusted Source.
These Conditions Include:
- Heart Disease
- High Blood Pressure
- Diabetes
You may find it helpful to:
Swap High-Fat Dairy Products, Like Yogurt And Milk, For Low-Fat Versions.
- Opt for oat or whole grain cereals instead of processed ones.
- If you’re usually pressed for time, you may find it helpful to keep salad greens and other easy-to-prep vegetables and grains like quinoa on hand.
- Use simple whole foods like these to throw a quick, nutritious meal together, or even prep a meal or two in advance.
Consider The Mediterranean Diet
Some 2017 research suggests the Mediterranean diet can help with several underlying factors that may contribute to erectile dysfunction (ED).
Following This Diet May Help:
- Lower cholesterol
- Increase antioxidants
- Increase l-arginine levels
- Improve blood flow
If you aren’t ready to make the switch or want to gradually ease into it, start by eating more of the following:
- Vegetables like kale, spinach, and carrots
- Fruits like apples, bananas, and grapes
- Nuts and seeds like almonds, walnuts, and sunflower seeds
- Legumes like beans, lentils, and peanuts
- Tubers like potatoes and yams
- Poultry like chicken and turkey
- Eggs
- Dairy like cheese and greek yogurt
- Healthy fats like extra-virgin olive oil and avocados
Cut Back On Your Alcohol Intake
- Heavy alcohol consumption was associated with a higher risk of sexual dysfunction in a 2007 study.
- One or two drinks typically won’t hurt. A 2018 review suggests it may even help lower your risk of erectile issues.
- But there’s a direct correlation between how many drinks you have and how often you have issues with sexual performance.
Feel Free To Drink More Caffeine
Love coffee or tea? Great! A 2005 review showed that caffeine may improve blood flow and relax the muscles that help you get and keep an erection. Try to keep it to black coffee, unsweetened tea, and caffeinated drinks without sweeteners.
Get At Least 20 Minutes Of Moderate Exercise Every Day
- Some 2013 research suggests that physical inactivity can have a negative effect on erectile function.
- Just 20 minutes of exercise per day can help improve your circulation and aid in weight management two key factors in overall erectile health.
Make time for a short walk or jog, or consider the following moves for an at-home workout:
- Planks
- Pushups
- Situps
- Squats
- Burpees
Watch How Much Time You Spend Cycling, Though
Some 2015 research suggests the pressure put on the blood vessels and nerves in your pelvic area when biking can lead to ED. More research is needed to know if there’s truly a connection. If you bike a lot to work or just for fun, consider investing in a seat that takes some of the pressure off your perineum, where pressure may do the most damage.