Erection which is nothing but the hardening of the male penis when sexually aroused is something experienced by all persons with penises right from puberty.
Physiology behind getting an erection
To understand how to get an erection one needs to first understand the physiology behind erection.
Normally the penis during resting state is supplied by arteries which are not completely open. The patent arteries are only partially open when the penis isn’t aroused by sexual stimuli.
Corpora cavernosa refers to two chambers inside the penis which extend form the head of the penis to the inside. The tissue which forms the inner lining of this chamber has the ability to fill up with blood and enlarge in size.
When sexually aroused, blood fills up the chamber as the arteries are completely opened up. The sexual stimuli sets off a hormonal reaction leading to the patency of the artery to open up wider and allow more blood to pass through.
The blood enters faster than it can leave through the veins. The veins get compressed, trapping blood in your penis. This chain reaction lets you achieve and maintain an erection.
Erectile dysfunction is the inability to get an erection of the inability to maintain an erection over a time, which may occur due to a number if reasons such as : old age, nutrition deficiency, chronic conditions, nervous system disorders etc,
There are many ways to treat erectile dysfunction such as simple exercises and healthy diet.
Some ways to get an erection or prolong the time of erection are as follows:
Diet
Having a well-balanced, nutritious diet is essential for the normal functioning of the penis. It has been suggested by experts that a Mediterranean diet helps improve penile function.
A Mediterranean diet consists of:
- plenty of fruit and vegetables
- nuts
- whole grains
- legumes, such as lentils, peas, and beans
- olive oil
- a moderate intake of fish
- a moderate amount of alcohol, such as a glass of wine with a meal
- a low intake of dairy and meat
- a low intake of candy
The risk factors and foods that cause hypertension, stroke, obesity also cause erectile dysfunction. It is advisable to avoid the following foods:
- foods high in saturated fat
- foods high in sodium
- excessive amounts of alcohol
Exercise
Regular physical exercise, just as much as 30 minutes every day of simple exercises can help improve penile function to a great extent.
Communicate with your sexual partner
One needs o communicate with their sexual partner about their previous sexual encounters, any discomforts or expectations.
Sexual performance anxiety is a common cause of sexual problems. Although there has not been much research into potential treatments, cognitive behavior therapy, mindfulness, and meditation may all help.
Talking to a sexual partner about any issues may help improve erectile function and relieve the pressure a person may be feeling. Seeing a sex therapist, with or without a partner, may also help people resolve any issues
Limit alcohol consumption
Alcohol consumption has been linked with poor erectile function.
Alcohol reduces sexual sensitivity and makes it more difficult to get and keep an erection. Excessive alcohol consumption can reduce sexual response.
Exploring new things
Exploring new sexual toys like penile ring or positions or role-playing can help with sexual arousal and improve one’s performance in bed.
Good sleep
One thing often overlooked is a good night’s sleep. The average adult requires 6-8 hours of sleep. Maintaining a regular, proper sleep cycle goes a long way in helping with normal penile function and erection.
Reduce stress
Stress causes the release of cortisol, which is a hormone that helps regulate blood pressure and circulatory systems. Chronic stress can affect the male reproductive system and may lead to:
- changes in testosterone production, causing a reduction in sex drive or desire
- erectile dysfunction
- impotence
Limit your smoking habit
the nicotine and chemicals in cigarettes cause constriction of blood vessels, thereby reducing the blood flow to penis. Hence limiting the usage of cigarettes or completely quitting will go a long way in improving your erection.
Supplements
Plenty of supplements to help improve the erectile dysfunction and improve your erection are available in the market.
Some of the available supplements are as follows:
- sage, passionflower, l-theanine, and bitter orange, to reduce anxiety (if that is affecting erectile function)
- l-citrulline, l-arginine, and Panax ginseng, to boost nitric oxide and potentially increase erection size and lubrication
- yohimbe and Citrus aurantium, to help sexual arousal
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In some cases, erectile problems could indicate an underlying condition. Treating or managing that condition can often help treat erectile dysfunction.
