How To Stay Hard Longer With These Tips

Everybody wants a quick fix nowadays – a six-pack overnight, a super successful career, a great relationship without the work. Realistically, most of these things and easily having better, stronger erections can be achieved by small adjustments and working toward a long-term goal by focusing partially on the outcome but also on the process of making better, healthier choices. Here are some lifestyle changes for how to make erection last longer.

Maintain a healthy diet with these foods for harder erections

If for nothing else than for better performance in the bedroom, consistently eating healthily is a great thing to do for yourself. Fruits and vegetables are rich in antioxidants and vitamins improve circulation and overall health. Try berries, leafy greens, and tomatoes to keep that blood flowing where it needs to go. 

Nuts and seeds contain healthy fats and nutrients like zinc, which can boost testosterone levels. Try snacks like almonds, walnuts, and pumpkin seeds as snacks or throw them into hearty salads. Lean proteins like chicken, turkey, fish, and legumes help with muscle health and overall vitality. Feeling good about yourself will give you more confidence in the bedroom, but also ensure everything is in optimum condition to support better erections.

Whole grains like oats, quinoa, and brown rice improve cardiovascular health, which is vital for erectile function. Dark Chocolate is great for your sweet tooth and contains flavonoids that can improve blood flow and lower blood pressure. And, to round out your heart health and improved circulation, you should incorporate healthy fats like avocados and olive oil.

Exercise and prioritize overall health to improve erection

Easier said than done, getting restful sleep is essential to improving erections. It helps keep hormones balanced and supports testosterone production, which affects libido and erectile function. Poor sleep can lead to increased stress and fatigue, both of which can hinder sexual performance.

Routine exercise is crucial for your overall health, and it impacts erections and performance in a variety of ways. Exercise helps manage weight, reduce stress, and improve mood, all of which contribute to better sexual health. Additionally, certain types of exercise, like pelvic floor exercises, can directly strengthen the muscles involved in erections. In addition to your mood, taking care of yourself like this and achieving the results you want boosts confidence as well, which is very important to bedroom performance. And, it’ll help you sleep better, which we’ve already established is very important. 

Regular physical activity improves circulation, boosts energy levels, and enhances overall physical health, including heart health. Cardiovascular health directly influences blood flow, which is vital for achieving and maintaining an erection. Conditions like high blood pressure, diabetes, and high cholesterol can restrict blood flow, leading to erectile dysfunction. Exercise, a healthy diet, and regular checkups can keep your cardiovascular health in check. 

Finally, your mental and emotional health is key. Proper sleep, diet, and exercise support good mental health, which is essential for sexual arousal and performance. Anxiety, depression, and stress can negatively impact libido and the ability to maintain an erection. Working on addressing and expressing our emotions rather than bottling them up or avoiding them is a great method. For extra help, consider therapy or counseling.

Avoid excessive alcohol intake

Alcohol can have negative impacts on your ability to get hard both in the moment or short term and have long-term effects. Being too drunk can cause what’s casually known as “whiskey dick.” Being so drunk your dick physiologically doesn’t respond is not only lame, it’s fully in your control. “Whiskey dick” occurs because alcohol can depress the central nervous system, impair nerve signals, and affect blood flow, all of which have a negative impact on the functions required to become aroused and stay hard. 

Lower testosterone can lead to decreased sexual desire and performance issues. Heavy drinking is disruptive to hormone production and balance, particularly testosterone. Because alcohol is a depressant, it can cause blood vessels to dilate initially, but excessive consumption can lead to dehydration and reduced blood flow over time impairing circulation, a crucial function for healthy boners. 

Long-term alcohol abuse can cause nerve damage, affecting the body’s ability to transmit signals of arousal, and it is directly linked to developing full-blown erectile dysfunction. 

Try kegel exercises for men

While we often hear about pelvic floor muscles in women’s bodies and in regards to pregnancy and childbirth, taking care of your pelvic floor is also important and helpful to staying hard longer and urinary control. 

Kegels are the contraction and relaxation of the pelvic floor muscles. You flex, hold, and repeat. Doing them enhances blood flow to the area and overall pelvic floor strength.