To keep an erection going without medication, you need to make changes to your habits, work on your mental health, and take care of your physical health.
Regular exercise: Regular exercise is good for your heart health, which is important for sexual performance. Try to do at least 30 minutes of mild exercise most days of the week. This could be fast walking, running, or swimming.
Maintain a Healthy Diet: A varied diet full of fruits, veggies, whole grains, and lean meats is good for your health and can help your blood flow. Fruits and vegetables that are high in vitamins, like berries, and foods that are good for your heart, like nuts and fish, are especially helpful.
Take care of your stress: long-term stress can hurt your sexual performance. Mindfulness, meditation, yoga, and deep breathing are all stress-relieving activities that can help you relax and concentrate better.
Get Enough Sleep: Getting enough good sleep is important for your health and hormone balance. Get between 7 and 9 hours of sleep every night to keep your testosterone levels up and your energy up. Both of these things can affect your ability to get and keep an erection.
Avoid Drinking and Smoking Too Much: Both drinking and smoking too much can slow down blood flow and make it hard to get an erection. Quitting smoking and drinking less booze can make your physical health a lot better.
Keeping a healthy weight is important because being overweight can affect blood flow and hormone levels, which can make it hard to get and keep an erection. Keeping a healthy weight through food and exercise can help men get and keep an erection.
Stronger Pelvic Floor Muscles: Pelvic floor exercises, which are also called Kegel exercises, can make the muscles that help you get an erection stronger. Regularly tensing and loosening these muscles can help you control and keep an erection.
Talk to Your Partner: Being open and honest with your sexual partner can help you feel less anxious about performing and build closeness, both of which can improve your sexual performance.
Lessen your stress and anxiety: Stress and anxiety can make it hard to get an erection. Cognitive-behavioral treatment (CBT), calm techniques, and focusing on sexual pleasure instead of performance are all things that can help lower nervousness.
Regular Checkups and Health Monitoring: Getting regular medical checkups can help find and treat any underlying health problems that might affect your ability to get and keep an erection, like diabetes, high blood pressure, or chemical issues.
Incorporating these tips into your routine can help you keep an erection longer and enhance your general sexual health. For more information and help, it's important to talk to a medical expert if erectile dysfunction doesn't go away.
