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There are various ways to maintain an erection that you can do to overcome the problem of erectile dysfunction, from consuming nutritious foods to quitting smoking. Thus, your relationship with your partner will be more harmonious
Erectile dysfunction is the inability of the penis to achieve or maintain an erection during sexual intercourse. This condition can lower a man's self-confidence, and can even disrupt the harmonious relationship with his partner.
Various Causes of Erectile Disorders
The risk of erectile dysfunction usually increases with age. In addition, erectile dysfunction can also occur due to several things, namely:
- Certain diseases or medical conditions, such as diabetes, high blood pressure, stroke, obesity, and neurological diseases
- Mental he alth disorders, such as depression
- History of surgery on prostate or penis
- Side effects of drugs, such as antidepressants, antihistamines, blood pressure lowering drugs, chemotherapy, hormone therapy, and drugs to treat prostate disorders
- Unhe althy living habits, such as rarely exercising, smoking frequently, consuming alcoholic beverages in excess, or taking drugs
The most important way to maintain an erection is to know the cause first so that it can be treated or prevented.
Different Ways to Maintain an Erection
Here are some tips and ways to maintain an erection, as well as ways to improve your sexual performance:
1. Consumption of he althy and nutritious food
Consuming nutritious food can accelerate blood flow throughout the body, including to the penis area, so that erections can last longer. The following are some types of he althy foods that you can consume to maintain an erection:
- Fruits, such as avocado, chili, and watermelon
- Spices, such as garlic, onions, and peppers
- Seafood, such as salmon, tuna, and shellfish
- Dark Chocolate
2. Exercise regularly
Exercise such as walking, running, swimming, and aerobic exercise, can make blood circulation in the body smoother. Several studies have shown that men who exercise regularly can reduce their risk for erectile dysfunction by up to 41 percent.
Not only good for maintaining an erection, regular exercise is also good for maintaining he alth and body fitness. The recommended exercise time is 30 minutes daily or at least 3-5 times per week.
You can try various types of exercise to improve sexual performance, but it is not recommended to cycle for too long because this exercise can reduce the smooth flow of blood in the penis. This is thought to increase the risk of erectile dysfunction.
3. Do Kegel exercises
Kegel exercises are one way to maintain a good erection and can even overcome premature ejaculation. This exercise can strengthen the pelvic muscles, thus keeping the penis hard during an erection.
4. Reduce stress
When experiencing stress, the body will release the hormone cortisol. As a result, you will find it difficult to maintain an erection and risk a decreased libido.
5. Keep your weight to stay ideal
Having an ideal body weight is also one way to maintain a good erection. A study states that obese men experience more erectile dysfunction problems than men with an ideal weight.
This is based on the assumption that obese men are more prone to diabetes and high cholesterol, so erections are difficult to maintain.
6. Limit consumption of alcoholic beverages
The habit of consuming alcoholic beverages in excess can interfere with liver function and smooth blood flow. It can also interfere with your ability to maintain an erection.
Therefore, you are advised to limit the consumption of alcoholic beverages as a way to maintain an erection.
7. Stop smoking
The nicotine content in cigarettes can cause blood flow to the penis to be disrupted, making it difficult for the penis to get an erection. Reducing or stopping smoking can be done as a way to maintain an erection.
Not only that, several studies have also revealed that sexual performance can be improved by quitting smoking.
By following the various ways to maintain an erection above, you and your partner can achieve maximum sexual pleasure and the relationship becomes more harmonious.
However, if various ways to maintain an erection have not been effective and you are still experiencing erectile dysfunction problems, don't hesitate to consult a doctor. The doctor will do an examination and give the right treatment, according to your condition.