Table of contents:
- 1. Add cardio
- 2. Try to reduce stress
- 3. Get rid of bad habits
- 4. Drink coffee
- 5. Turn on the light
- 6. Lose weight
- 7. Do Kegel exercises
- 8. Look for foods high in omega-3 and B vitamins
- 9. Try eating garlic, peppers, and bananas
2023 Author: Malcolm Clapton | [email protected]. Last modified: 2023-05-22 06:26
Drink coffee, eat pepper and don't thank!
When diagnosed with erectile dysfunction, you need to see a doctor. To cure this condition, you will need medication or surgery.
But if there is no dysfunction, and erection problems only happen from time to time, here are effective ways to restore and strengthen sexual strength.
1. Add cardio
For an erection to please with constancy, you need a healthy cardiovascular system. We will not go into detail about how closely the quality of blood circulation and testosterone levels are related, as well as the health of the testicles and brain (which, by the way, is also an important element of good sex). Just to note, cardio is a great way to increase potency. Aerobic training even treats Erectile dysfunction, let alone prevention, with Effects of Aerobic Exercise in the Management of Erectile Dysfunction: A Meta Analysis Study on Randomized Controlled Trials.
The rule is simple: everything that is good for the heart is good for potency.
So set aside at least 30-40 minutes a day for cardio. Run, swim in the pool, play tennis (at least table tennis), or walk a couple of stops. The heart and what is below the belt will thank you.
2. Try to reduce stress
Erectile dysfunction is one of the biggest enemies of erection. It leads to irregular heart rhythms, increases blood pressure, and worsens mood. This psychophysiological cocktail seriously damages sexual desire and reduces your performance. And an exhausted man is unlikely to demonstrate the height of the spirit in bed.
Exit: look for ways to reduce the impact of negative psychological stress. Yoga, intense communication with a punching bag, psychotherapy, heart-to-heart conversations with your beloved - there are enough options to reduce stress.
3. Get rid of bad habits
Just do not settle down with cigarettes and alcohol. Otherwise, you run the risk of developing vasospasm and say goodbye to a normal erection.
However, if it is necessary to tie up with smoking unambiguously, then in terms of intoxicating drinks there are some nuances. Moderate (moderate!) Alcohol consumption is unlikely to harm potency. And maybe even save her.
For example, a glass of red wine 3-4 times a week is a great way to maintain the health of the male reproductive system. All thanks to flavonoids - antioxidants that strengthen the walls of blood vessels and have a beneficial effect on the health of the heart.
4. Drink coffee
Researchers from the Health Science Center at the University of Texas at Houston found Role of Caffeine Intake on Erectile Dysfunction in US Men: Results from NHANES 2001-2004 An interesting thing: men who drink 2-3 cups of coffee a day complain of erectile dysfunction less often than those who drink who avoids caffeine.
In-depth research has shown that caffeine acts like Viagra on sexual function: it dilates blood vessels and increases blood flow. And these are two important keys to a powerful erection.
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5. Turn on the light
At dusk and dim lighting, the body triggers the production of melatonin. This hormone helps us to calm down and fall asleep, but at the same time "lulls" the male libido.
Less melatonin means higher sexual desire and better erection. Therefore, do not forget to regularly show yourself to the sun and try to have sex in the light.
6. Lose weight
Anything that is bad for the heart is bad for an erection. And extra pounds additionally load Erectile dysfunction of the cardiovascular system, and this affects sexual function.
7. Do Kegel exercises
Many have heard about these exercises, but most often they are recommended only to women. And in vain.
For at least some men, regular Kegel exercises help improve Kegel exercises for men: Understand the benefits sexual performance and reduce the Pelvic Floor Muscle Training in Males: Practical Applications risk of erectile dysfunction.
8. Look for foods high in omega-3 and B vitamins
7 Things To Know About Omega-3 Fatty Acids reduce the risk of heart disease. Look for them in salmon, tuna, avocado, olive oil.
Vitamin B1 improves the transmission of nerve signals from the brain to various parts of the body, including the penis. There is especially a lot of "erectile" vitamin in pork, peanuts and beans.
Well, the whole spectrum of B vitamins should be looked for in chicken eggs - both raw and boiled. The B-kit effectively balances hormone levels, reduces the negative effects of stress and, as a result, makes an erection more stable.
9. Try eating garlic, peppers, and bananas
Some fruits and vegetables have magical properties in terms of potency. Like cardiovascular exercise, it improves blood circulation, which means it could theoretically have a good effect on erection. For example, the American medical resource HealthLine recommends 9 Ways For Men to Improve Sexual Performance to eat more often:
- Onion Chronic intake of onion extract containing quercetin improved postprandial endothelial dysfunction in healthy men and garlic Garlic supplementation increases peripheral blood flow: a role for interleukin-6? (well, if you close your eyes to their specific smell). They stimulate blood circulation.
- Bananas. Their plus is the high content of potassium, which normalizes Potassium and health blood pressure.
- Hot peppers, including chili. Due to the substances they contain - capsaicinoids Capsaicinoids Modulating Cardiometabolic Syndrome Risk Factors: Current Perspectives, peppers also improve blood circulation and help cope with hypertension.
Once again, there is no research that would directly prove that regular consumption of onions or bananas will make your erection more stable. The connection here is only indirect: these products strengthen the health of the heart and blood vessels, which is extremely important for male sexual function in general.