If you've got a penis, you know how fickle it can be. It becomes soft when you want it to be firm during sexual activities. Then, when you do eventually have an erection, you ejaculate too soon.
At least once in their lives, 15% of men in their prime struggle with getting hard. In addition, only 20% of males aged 40 to 59 stated they could usually maintain a good enough erection for intercourse.
How to Maintain an Erection for 30 Minutes
Here are the steps you can take to make sure your erection is as active as possible when it's time to perform.
1. A Cock Ring Is a Good Starting Point
A cock ring keeps blood where you want it: in the shaft. A cock ring can also aid in the prevention of venous leakage, which is a kind of erectile dysfunction. Giddy is a new cock-ring-style device meant to cure ED and keep erections more robust.
2. Obtain a Testosterone Test
You should consult your doctor if you're suffering from low testosterone levels. Low testosterone does not directly affect the mechanics that cause erections, but it can affect your desire. Your doctor can assist you in regaining normal testosterone levels.
3. Lower Your Alcohol Consumption
Heavy drinking is linked to an increased risk of sexual dysfunction. A few beers won't harm you, and they could even help you avoid erectile dysfunction.
4. Work on Your Kegels
Kegel exercises are pelvic floor exercises that involve contracting and releasing the muscles in your pelvic floor. Following prostate cancer surgery, urologists advise early penile rehabilitation, including Kegels, which is combined with medication therapy like Viagra.
5. Exercise Daily
Every day, just 20 minutes of activity can help you build your circulation and lose weight, two critical aspects of erectile health. Consider going for a brief stroll or jog.
6. When Pushing, Go Slowly
The extended "erectile chambers" that span the length of your penis are known as corpora cavernosa. A total rupture will necessitate surgery within 24 hours to stop internal bleeding. A little tear isn't as bad as a complete tear, but it might still cause difficulties in the future.
7. Keep an Eye on Your Diet
If you really want to eat healthier, the Mediterranean diet is an excellent place to start. Unhealthy foods for the heart are also terrible for the penis. Both the heart and the penis rely on blood circulation to operate correctly, so eating well may help both.
8. Decrease the Time of Cycling
Cycling may induce ED because the seat applies consistent pressure to the perineum, which is the region between the genitals and the anus. This pressure can induce nerve damage and temporarily reduce blood flow, resulting in tingling or numbness in the penis and, finally, ED. If you're in this situation, a seat that relieves some of the strain is worth investing in.
9. Walk More
Your penile arteries get stronger, healthier, and more flexible as you exercise. Men who walk 2 miles a day will have half the risk of erection issues compared to sedentary men.
10. Go to the Gym and Work Out
Working muscles other than the pelvic floor can assist with erectile dysfunction. Aerobic exercise may aid in the treatment of ED by enhancing the blood flow. Problems with blood flow to the penis are a common cause of ED.
11. Maintain a healthy weight
Obesity or excess weight can reduce sex drive and raise the risk of sexually transmitted diseases. Eat a healthy diet and exercise daily.
12. Make a Bunch of Yawns
Yawning and obtaining an erection are nearly identical. Nitric oxide, a chemical, regulates both. A wide yawn can induce a tremor in the lower body or transmit signals to the neurological system in the brain. It may assist in priming the pathways that contribute to good, long-lasting erections.
13. Quit Smoking
Cigarettes are an obvious contributor to dysfunction, and there is evidence that smoking affects erection strength.
14. Get Rid of Stress
Stress and worry might increase your risk of erectile dysfunction (ED). Hence, it is advised to invest time in activities, such as yoga, meditation, and mindfulness, in order to decrease your stress levels.
15. Take Enough Rest
You experience three to five-hour-long erections each night while you sleep. Those erections aren't simply for making your bedmate's life more exciting. They also help to re-energize your penis by supplying it with oxygenated blood.
16. Drink More Coffee
Erectile dysfunction is less common in men who consume coffee the first morning. After that, the danger is significantly reduced by caffeine, equal to 2-3 cups per day.
17. Taking a Herbal Pill
Herbal supplements are not supervised in the same way food and drugs are. Many plants have the potential to interact with prescription and over-the-counter drugs. If your doctor agrees, these herbs for treating erectile dysfunction may be worth looking into.
18. Get Your Vasectomy Done
The efficacy rate of a correctly done vasectomy is 99.9%. Men will be capable of having the same libido and sex desire, sustaining erections, and having an orgasm after an open-ended vasectomy. Couples remark that their lovemaking is more passionate and sensual many weeks after getting a vasectomy.
19. Begin With a Conversation With Your Companion
Discontent with your sexual life can be synonymous with dissatisfaction with your spouse or relationship. The only way to express how one feels and what one is going through is to talk to your spouse about it. Try not to let your imagination stray to extremes and convince your mate that things will get better.
20. Be Faithful to Your Partner
Men who begin having affairs frequently lose their erections. Guilt may lead to worry, which can lead to losing an erection, particularly if you're feeling bad about it.
21. Experiment With New Things in the Bedroom
You can try various positions to stir up an intense sexual experience. Inquire with your spouse if they'd want to try oral sex, anal sex, or sex toys.
22. Reduce Your Chances of Developing Diabetes
People with type 2 diabetes are more prone to erectile dysfunction. The condition has a severe effect on the penis: it promotes vascular dysfunction while also slowing the transmission of impulses along neurons. It may be avoided by consuming the proper meals and exercising regularly.
When to Contact a Doctor?
Low testosterone levels might also hurt your sexual performance. If you’re experiencing these symptoms, see a doctor.
- When sperm volume decreased
- Abnormal hair thinning
- Chronic exhaustion
- Trouble in concentrating
- Low memory power
- Muscle mass loss
- Abnormal fat accumulation
Your doctor can request blood tests and, if necessary, prescribe therapy.
There are several choices available to assist with handling any current health concerns, and it's critical to have open lines of communication with your spouse. Although erection difficulties might be frustrating, there are a variety of ED remedies available.
- Jae Wook Cho, September 2019; Sleep, Sleep Disorders, and Sexual Dysfunction - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6704301/
- Simona Di Francesco, April 2017; Mediterranean diet and erectile dysfunction: a current Perspective - http://ceju.online/journal/2017/mediterranean-diet-sexual-function-erectile-dysfunction-nitric-oxide-1356.php
- Dr Sandro La Vignera, January 2013; Physical Activity and Erectile Dysfunction in Middle-Aged Men - https://onlinelibrary.wiley.com/doi/full/10.2164/jandrol.111.013649
- Robert E Pyke, April 2020; Sexual Performance Anxiety - https://pubmed.ncbi.nlm.nih.gov/31447414/