Most men experience erectile dysfunction (ED) at some point in their lives that affect sexual function, and the cause can be varied. Some men have trouble getting or keeping an erection due to diabetes or heart disease, while others have a problem because of stress or anxiety. But for many men, ED is caused by a combination of factors that affect penile blood flow. These include smoking, obesity, other health conditions, or certain medications and illicit drugs. Fortunately, there are steps you can take to improve your sexual performance and get harder erections.
Get enough sleep
The next time you feel tired or sleepy, don't just roll over and go back to sleep. Sleep disorders or deprivation is a common cause of erectile dysfunction in men, so if you have trouble with sexual stimulation, it may be because you're not getting enough sleep.
Your physical and mental health must get a good night's rest regularly—not just because sleeping helps keep your immune system strong and healthy. Getting enough rest can also help keep your blood pressure at normal levels, which usually results in good cardiovascular health. This may also mean that you'll put less stress on your heart each day (thereby avoiding conditions like hypertension). One study found that men who slept less than seven hours each night were much more likely to experience erectile dysfunction than those who got eight hours or more of sleep per night. This suggests that lack of sleep could contribute directly to ED by causing an increase in blood pressure due to stress hormones like cortisol.
Exercise can increase blood flow to the penis, which can improve erectilele function. Exercise also helps you relax and gives you more energy, so you'll be more likely to want sex. Plus, physical activity can improve testosterone levels and cardiovascular health, which help with erections. In addition, exercise relieves stress — a common cause of erectile dysfunction (ED).
Cut out chronic stress
Chronic stress is a significant cause of erectile dysfunction as well as depression and anxiety. Stress can also affect your blood pressure, heart rate, weight gain, smoking habits, and alcohol abuse. In addition to these things being bad for your health, they can make it more challenging to get or maintain an erection. If you have any anxiety or depression, this can be the leading cause of erectile dysfunction, so make sure you talk about this with a doctor if you need help.
Stop or quit smoking
Compared to men who had never smoked, those who smoked more than 20 cigarettes per day had a risk of erectile dysfunction that was sixty per cent higher. 15% of current and former smokers reported problems with their erections at some point in their lives. It was shown that men who smoked cigarettes, either currently or in the past, had an approximately thirty per cent higher risk of impotence. To learn more about how to quit smoking, see our information page here.
Avoid using illicit drugs
Males who abused illegal drugs were more likely to experience erectile dysfunction, decreased sexual desire, and increased ejaculation latency. ED and decreased sexual appetite were reported most frequently in heroin mono-users, followed by amphetamine and MDMA mono-users. On the other hand, increased ejaculation latency was seen often in all of the abusers.
Work through your relationship issues
The first and most important thing you need to do is work through your relationship issues. No matter how much you love each other, if your partner isn't sensitive enough to your needs and feelings, it will be difficult for either of you to get an erection. An imbalance in the relationship where one person dominates or tries to control the other will also negatively affect sex drive.
When men have erectile problems, they tend not to talk about it with their partners because they don't want them worrying about being unable to perform sexually or feeling insecure about their attractiveness due to the problem. However, talking about these things can help resolve insecurities and rebuild trust between partners, making them more comfortable with each other during sex.
Reduce alcohol consumption
Alcohol is a depressant and can cause blood vessels to narrow, which leads to a flaccid penis. It can also cause erectile dysfunction and reduce the quality of your erection. In addition, alcohol consumption affects ejaculation time, so that you may ejaculate prematurely.
Avoiding excessive usage of alcohol will help you maintain a firm erection for extended periods.
Enjoy a healthy diet
It would help if you also were eating a healthy and balanced diet rich in fruits and vegetables. Avoid overeating salt, sugar, and red meat. Processed food containing preservatives or additives can also harm your health. Fast food is not suitable for you because it contains high amounts of fat and calories from trans fatty acids or saturated fats that can cause heart disease if consumed regularly. Junk food such as chips, cookies, cakes, etc. is very high in fat, resulting in weight gain if eaten regularly.
Maintaining optimal sexual performance in bed can be achieved if you avoid these things since they will negatively affect your sexual activity when having sex with women by causing low levels of testosterone production, making it difficult for you to get sexually aroused and an erectile function too!
Reduce porn-watching habits
Erectile dysfunction caused by a skewing of our sexual function and desires due to excessive use of pornography is referred to as porn-induced erectile dysfunction or "PIED." Porn-induced ED occurs when your sexual arousal is triggered by watching porn. If you feel that watching pornographic content is having a negative impact on your sexual life, cut back from watching porn.
Healthy habits can help you maintain a hard erection and perform sexually for longer.
Sleep is one of the most important things you can do to improve male sexual performance. When you sleep, your body produces more testosterone and other hormones that help boost libido and prevent psychological erectile dysfunction.
Exercise regularly: Regular exercise also helps increase the production of critical hormones that play a vital role in boosting libido and preventing erectile dysfunction problems like erectile dysfunction or ED (erectile dysfunction). It is also crucial for optimal heart health and better sexual performance.
Quit smoking: Quitting smoking can make a big difference in helping men enjoy an active sex life for more prolonged periods by improving blood circulation through the genitals. Smoking has been linked to low levels of testosterone, which may result in decreased sexual desire and impaired erection ability, as well as increased risk for heart disease and stroke. The truth is that smoking harms blood flow and may cause negative effects on your heart health.
Reduce chronic stress: Chronic stress causes physical changes inside our bodies that lead to poor health outcomes such as high blood pressure, high cholesterol levels, diabetes, and even depression. Reducing chronic stress will improve overall health, which will help put us back on track when it comes to enjoying active sex life with our partners without worrying about premature ejaculation or impotence issues like erectile dysfunction.
In summary, there are many things that you can do to improve your sexual performance. Although it is not an easy task, if you put in the effort and care for yourself, you should have better erections and last longer during sex. These tips may help you to get an erection faster and increase sexual satisfaction for both you and your partner.
If you notice you're having a hard time fulfilling your sex life because of sexual dysfunction, seek medical advice to determine if you have an underlying health condition that caused you to experience sexual performance issues.
Here at Welzo we offer many products that can be used to help ED if these changes have not been effective. To learn more about ED medications, see our information page here.
We also offer an Erectile Dysfunction blood test that can help to determine if there are any underlying health concerns that may be affecting your sexual performance. To view this test, click here.
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