@ultrapharmrx 7 Easy Steps You Can Take to Get Better, Stronger Erections. Visit us: https://ultrapharmrx.com #ultrapharmrx #menshealth #telemedicine #telehealth
Are you unhappy with your performance in bed? More specifically, are you having trouble “getting it up” when it matters the most, or are you unimpressed with how long your erections last? That could be a hallmark symptom of erectile dysfunction (ED).
ED is defined as the difficulty or inability to produce an erection and keep it firm enough for pleasurable sex. Prescription ED drugs like sildenafil (Viagra®), tadalafil (Cialis®), and vardenafil (Levitra®) are among the first-line treatments for ED symptoms. However, if your ED problems are intermittent, or if you just want to boost your overall sexual health and erectile function, here are 7 tips you can implement in a pinch.
1) Maintain Your Weight
Keeping your weight under control can be a tall task especially as you pile on the years. However, with regular exercise and the right diet, anybody and everybody should be able to lose and keep off excess weight.
Excessive body weight is heavily linked to ED. A 2014 study indicated that overweight men with a body mass index in the 25-30 range are at a slightly greater risk of developing erectile dysfunction. The likelihood and probability of developing sexual dysfunction increase the higher the BMI is. For instance, men with a body mass index of 30 and above are thrice more likely to develop ED than men with regular BMIs. Obesity is even more closely linked to ED than age-related factors.
Want to get the best erections possible? Keep a healthy weight through regular aerobic exercise and a balanced diet.
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2) Consume a Balanced, Healthy Diet
Eating food that positively impacts your heart and circulatory health can only be good for your erections. Likewise, the opposite is true: anything that gets in the way or impedes your blood circulation will affect your erections.
Avoid consuming a diet that’s heavy on processed, fatty, and fried foods – doing so may increase your risks of developing cardiovascular or metabolic health conditions associated with sexual dysfunctions such as diabetes and heart disease.
To maintain a balanced diet, consume whole foods with minimal processing, cut down on your sugar consumption, and boost your servings of fruit and veg.
Meanwhile, some foods that may have a positive impact on sexual health include:
- Folate-rich green leafy vegetables like spinach help boost testosterone levels.
- L-arginine-rich foods like poultry, oatmeal, and soy, may help boost blood circulation by relaxing muscles.
- Blackberries, blueberries, cherries, and blackberries are high in cardiovascular health-boosting antioxidants and anthocyanins, which can reduce your heart disease risk.
- Vitamin B12-rich foods like tuna, eggs, and milk help support functions in the body that contribute to erectile function.
3) Try Switching to a Mediterranean Diet
Unsure where to begin? Try switching to the Mediterranean diet. Research has indicated that the Mediterranean diet may alleviate factors that contribute to or exacerbate erectile function-related issues. The diet is thought to boost circulation, antioxidants, and L-arginine levels, and reduce cholesterol – all of which are beneficial to your erectile health.
You don’t have to abruptly drop everything and go Mediterranean overnight – simply ease into it by including more vegetables, fruits, nuts, legumes, poultry, tubers, eggs, dairy, and healthy fats like avocados and olive oil.
4) Aim for At Least 30 Minutes of Daily Exercise
No surprises here: a sedentary lifestyle devoid of physical activity is harmful to your sexual health and function. Aiming for just 30 minutes of daily or semi-daily exercise can do wonders for your heart health and weight management – two important factors of optimal erectile function.
5) Lay Off the Alcohol (And Take Caffeine Instead)
Long-term alcohol consumption is closely linked to a higher likelihood of developing sexual dysfunction. While staying within the two-drink limit typically won’t completely render you incapable of producing an erection, moderate to heavy and chronic drinking can severely hamper your sexual function and performance.
Don’t alcohol cessation prevent you from taking caffeine, though: studies indicate that caffeine can help boost blood flow and relax erection-producing muscles. IF you must drink something before you engage in sexual activity, choose black coffee or unsweetened tea over sugar-loaded sodas.
Getting ED medication has never been easier
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6) Get Adequate Amounts of Sleep
Caffeine might be better than alcohol when it comes to erectile function, but not so much for its potentially disruptive effects on sleep. If you have trouble getting sufficient amounts of sleep, regardless of whether caffeine intake or a sleeping disorder is causing it, you’re a prime candidate for developing ED.
It’s also entirely possible that insufficient sleep can play a contributing role in arterial plaque buildup, which may lead to dangerous complications such as atherosclerosis down the line. Aim for at least six to eight hours of sleep every night.
7) Stop Smoking
Alongside obesity, smoking is one of the leading causes of ED in men under 40. Fortunately, studies have shown that smoking cessation can lead to a substantial improvement in erection quality, besides reducing ED symptoms.
Want to fast-track your way back into optimal erectile function? Lay off the cigarettes, or better still: quit smoking entirely.
The final word on how to get better, stronger erections
When it comes to erection quality and function, you have many options with which you can improve your performance without having to resort to medication or treatment. With perseverance, most of these are easily achievable through implementing simple but effective lifestyle changes. Consuming a balanced diet, managing your weight effectively, and dropping bad habits like smoking and excessive alcohol consumption can do wonders for your sexual health.
