Exercise, diet, sleep, and better habits
anything that helps increase blood flow is a win
Disclaimer: This information isn’t a substitute for professional medical advice, diagnosis, or treatment. You should never rely upon this article for specific medical advice. If you have any questions or concerns, please talk to your doctor.
4 Ways to Get Stronger Erections without ED Medication
- Exercise regularly
- Eat a healthy diet
- Sleep more
- Avoid alcohol and cigarettes
Getting an erection is a complicated process It involves your heart, head, hormones, blood vessels, nerves, and even your mood. But erectile dysfunction is largely about inadequate blood flow. You can get stronger erections without medication by improving your heart health and blood flow.
An erect penis contains up to 8x the amount of blood as a flaccid penis. Anything you can do to increase your overall cardiovascular health and blood flow goes a long way towards treating or even preventing ED. Luckily, there’s a lot you can do to get stronger erections without taking erectile dysfunction medication.
How to Get Stronger Erections with Exercise
On average, your heart beats 100,000 times a day and pumps over 2,000 gallons of blood throughout your body. That’s enough blood to fill an Olympic pool every year. Your heart is incredibly strong, but you need to take care of this vital muscle. Exercise is one of the best ways to strengthen your heart (and your erections). It also increases stamina, strength, and flexibility, which are all important in the bedroom.
How to Get a Stronger Erection with Diet
Several studies, like the Massachusetts Male Aging Study, have linked a healthy diet to reduced risk for ED. A good diet also helps reduce the risk for type 2 diabetes and obesity (both risk factors for ED). The goal is to increase your fruits, veggies, and grains and reduce your intake of processed foods, sugar, and red meat.
Men who eat less red meat, processed foods, and sugar, and eat more fruits, veggies, and whole grains are less likely to experience erectile dysfunction
Obesity is a primary risk factor for diabetes, high cholesterol, high blood pressure, and erectile dysfunction. Extra belly fat interferes with your ability to send enough blood to the penis. It can even damage blood vessel lining and cause testosterone levels to drop.
Even a small decrease in body fat can improve erectile dysfunction (among many other things). Eating a heart-healthy diet that’s low in sugar and refined carbohydrates and high in “good” fats can help lower your risk for the cardiovascular conditions associated with obesity.
Sex Tip: It helps if you avoid large meals before having sex. Erections are mostly about blood flow. Eating a big meal diverts blood towards digesting your food, and away from giving you an erection. It’s also a good idea to avoid large meals even when you’re taking erectile dysfunction medications. Because a fatty meal can block absorption of the medication, making it less effective.
How to Get Stronger Erections with Sleep
Lack of sleep can increase your risk of heart attack, slow your metabolism, weaken your immune system, and cause erectile dysfunction. Sleep deprivation and even sleep apnea can decrease testosterone levels. And a dip in testosterone can lower your libido, making it harder to diagnose ED.
Life is hectic. But getting 7-9 hours of sleep every night is one of the best things you can do for your health. And your erection.
How to Get Stronger Erections: Avoid Alcohol & Cigarettes
Erectile dysfunction is extremely common in men who:
- Smoke at least 10 cigarettes a day
- Drink more than three alcoholic drinks a day
Smoking damages your blood vessels, which are a big part of getting an erection. In fact, men who smoke are twice as likely to experience ED as non-smokers. The good news is that quitting smoking can improve your health (and your erection) almost immediately.
In the short term, alcohol relaxes the soft muscle tissues in the penis. This stops blood vessels from closing and trapping enough blood to get an erection. In the long run, excessive alcohol consumption can cause liver damage, high blood pressure, and damage to blood vessels resulting in erectile dysfunction. Alcohol is also a nervous system depressant that can block messages between the brain and the body. (It’s why people get slurred speech when they drink).
Bottom line: reducing alcohol consumption and quitting smoking will improve your overall health and sexual performance.
The Secret to a Stronger Erection without ED Medication
ED medications work better if men make all the changes that lead to improved health. It’s that simple. Eat better, exercise regularly, sleep more, and avoid alcohol and cigarettes and you’re likely to get stronger, more frequent erections—even without ED medication.