Scores of individuals are of the view that erectile dysfunction medications are the perfect solutions. Some even believe that is the only solution available to speedily achieve an erection and maintain a vibrant sex life. However oral ED pills come with various debilitating side effects and in contrast to the general belief, the results are not instant, and taking pills is not the only way out of erectile troubles. Oral pills, for instance, Viagra con produce side effects that include nasal congestion, indigestion, impaired vision, and headaches, etc. individuals who are using nitrates or have heart disease risk factors, a history of liver or kidney disease, cardiovascular attack, or stroke, or low blood pressure should keep a safe distance from Viagra.
There are quite some ways to increase the strength and frequency of erections with a few dietary changes. Diet, physical and alcoholic beverages consumption will significantly affect erections. However, if you have any medical issues, please consult your healthcare provider.
Erections are wonderfully complex issues because your head, heart, hormones, blood vessels, and other things must work together harmoniously to pull off an amazing performance in the bedroom. Hence don’t be too hard on yourself if things don’t work as you envisaged. Shit does happen.
Erectile dysfunction (ED) otherwise known as impotence is when individuals cant gets or keep an erection strong enough for a satisfying sex life. And this may include erections that don’t last as long as you desire or aren’t as strong you would like. Erectile dysfunction is the most common sexual dysfunction and several guys experience it at one period or the other in their lives. The report has it that about 57.4% of men have attended primary care clinics in connection with erectile dysfunction in Nigeria.
How An Erection Does Happen?
To appreciate how erections occur, it is essential to know about the anatomy of the penis and the 6 important areas that are directly connected to erections and orgasms:
The corpora cavernosa is the primus inter pares for the occurrence of an erection.
This is the most expressive region responsible for getting erections. Usually, erections take place when the blood vessels within the corpora cavernosa open and starts to fill with blood. As the quantity of blood within corpora cavernosa increases, so does the pressure. A special membrane is known as tunica albuginea within the shaft holds the blood within the penis. This process swells up the penile shaft with blood which consequently creates and sustains an erection.
Physical sensation alone cannot bring about erections. There is a kind of interconnection between some kind of physical and/or mental stimulation for successful erections.
Physical Causes of Erectile Dysfunction
The primary cause of a failed erection is linked to two major reasons described below.
1. Shortage of Blood Flow to the Penis
The main culprit behind erectile dysfunction is vasculogenic issues.
Erectile dysfunction originated from vasculogenic causes are usually offshoots of underlying issues such as depression, diabetes, anxiety, and obesity. This is why you need to lead a healthy lifestyle as the fundamental strategy for restoring penile blood flow and thus enhancing your sexual health.
2. Atherosclerosis- Arterial and Venous Plaque Buildup
This is normally connected with lifestyle and can be a result of multiplicities of factors including high blood pressure, high cholesterol, and smoking. Besides, aging, exercise, diet, and a variety of other conditions can contribute to arterial and venous plaque buildup in the body. Of the contributors to atherosclerosis, diet remains the major factor for the occurrence of atherosclerosis.
Risk factors like a high concentration of sugar in the blood can create a microbiome that is inimical to and may destroy the nerves and blood vessels in the penis.
Simple Things To Improve Your Erections Without Pills
An essential ingredient of a healthy and fulfilling sex life is getting and maintaining an erection strong enough for penetrative sex. There are many causes of erectile dysfunctions and are treatable conditions.
However, a little adjustment to your way of living can help increase the strength and frequency of erections.
Eating a healthy diet, engage in more exercise, and reducing or abstaining from alcohol are some of the best ways to help improve the quality and the frequency of your erections.
a) Regular Exercise
no doubt exercise is good for you. it may appear as out of place to you about the connection between exercise and erections. Cardiovascular health and erections are intricately linked together. The more exercise you do the better erections you achieve.
Most times, erectile dysfunction is the first indicator of more severe underlying health problems such as cardiovascular disease or high blood pressure. The blood vessels in the penis are smaller than the larger arteries found in the other parts of the body. Most individuals do not know that the first sign of high blood pressure, high cholesterol, heart disease, and blocked arteries may not be a cardiovascular accident (stroke) or a heart attack. It could be erectile dysfunction. Sadly scores of men do not pay attention to this at all.
Constant physical engagement not only helps limit the risk factors of heart disease but also reduces the risk of erectile dysfunction (impotence). Incorporate few daily activities into your routine. 30 minutes of relative-intensity exercise per day seems to be the magic wand. It is easier than you ever think. Take a walk in the morning. Go through the stairs instead of elevators.
You can walk around when you are taking a call, after all, it is called a mobile phone!
Create time to exercise because a few minutes a day can add years to your life. And if that exercise leads to stronger, more frequent erections, it is even a welcome development.
A healthy diet is essentially good for you. eating healthy that includes the consumption of fruits, vegetables, and healthy fats are also connected with a lower risk of erectile dysfunction.
When you eat good, whole foods you won’t need to worry about losing weight before you can get and keep stronger erections. You only need to improve the quality of the foods and beverages you consume.
Several scientific studies have linked a healthy diet to decreased risk for erectile dysfunction. And this also includes reduced risk for serious conditions such as diabetes, and obesity (both risk factors for impotence). The key is to increase fruits, vegetables, lean meats, whole grains, and cut down on processed foods, sugar, and red meat.
Eat more of these:
Fruits and vegetables
Eat Less of these:
Red meat (processed and unprocessed)
High sugar drinks (like soda)
Erectile dysfunction is intricately associated with high blood pressure. This is to say that foods that increase the blood pressure may have a little bit obvious negative effect on the men’s ability to achieve hard and maintain an erection during sex.
Common foods that increase blood pressure include canned foods, deli meats, burgers, and processed foods. This is because they contain a high amount of sodium.
Foods such as leafy greens and omega-3 rich fish like mackerel, tuna, and salmon can help reduce blood pressure and enhance cardiovascular health, thus there are excellent substitutes for salty foods.
Easy on Alcoholic Beverages
Ultimately, heavy alcohol use raise the risk of liver disease and cirrhosis, which eventually increases the risk of erectile dysfunction (ED). When alcohol is consumed in large quantities, it acts as a central nervous system (CNS) reducing overall sexual arousal. Depressants are bad for sexual performance.
Optimal heart health is essential for achieving and maintaining an erection during sex.
Smoking is among the bad habits dangerous to the cardiovascular system. It is even better to quit smoking if you are experiencing sexual performance issues. Smoking interferes with erections in so many ways.
In the first place, the nicotine, a stimulant in the cigarettes can cause narrowing of the blood vessels, thereby reducing the amount of blood that can pass into the soft, erectile tissue of the penis when a man is sexually aroused. This implies slower, weaker erections and a higher risk of losing the erection during sexual activity because of the poor blood flow.
Smoking also adds to atherosclerosis (the buildup of plaque inside the arteries). This similarly reduces the heart health and harms blood flow, therefore increasing the risk of erectile dysfunction (impotence).
In plain words, smoking harms the quality and frequency of erection as well as sexual performance in the bedroom from several angles, all of which contribute to general ill-health in the long run.
If you smoke and have erectile dysfunction, you must quit to enhance your health, improve your life, and boost your sexual performance.
Busy individuals don’t sleep enough.
Quite many Nigerian adults fall short of the recommended seven-plus hours of sleep per night.
A sleep deficit can affect the quality and frequency of erection in many ways. First, it is intimately connected with higher stress levels, which can affect sexual drive and sexual performance.
On the other hand, it is also linked to lower testosterone production, which could contribute to erectile dysfunction in no measure.
In clear terms, sleep is primarily essential for maintaining peak sexual performance. Hence individuals should target to sleep between 7 to 9 hours per night, most particularly if you a busy daytime routine. This will help to stave off most of the sleep-connected negative effects that impact penile erections.
Several individuals who indulge in watching porn doesn’t know that it could harm their sexual performance. It is becoming worrisome that young, healthy men find it difficult to perform sexually when they are with their partner. This sad condition is known as “porn-induced erectile dysfunction.”
Porn-induced erectile dysfunction is a situation when porn habits begin to impede the regions of the brain that are connected to reward sensitivity. This can interfere with sexual performance and severely limit the brain’s response to sexual stimulation.
A recent study carried by researchers discovered that watching pornography as well as other online sexual activities is intricately linked to decreased overall sexual satisfaction and lower erectile dysfunction respectively. To be frank, excessive porn watching is known to reduce the level of sexual pleasure and also lead to difficulty in achieving and keep a penile erection. It is advisable you limit or quit outright porn watching.
Stress is strictly connected to erectile dysfunctions as well as an array of other sexual performance problems. When a body is under stress, it undergoes hormonal changes leading to the production of cortisol, a stress hormone.
This interferes with mental clarity and critical thinking as well as the ability to get and keep an erection lasting enough for penetrative sex.
It is beyond that stress is closely connected to poor, lazy bedroom performance. Do all you can to lessen stress in your life.
These relatively easy lifestyle changes can help optimize blood flow and erectile function, hence you should eat better, exercise more, and keep the drinking to a minimum or avoid alcohol completely.
Erectile dysfunction can indicate a fundamental health issue, thus if you are experiencing erectile dysfunction, seek sound medical and natural solutions.
A healthy lifestyle comes with numerous benefits for your physical and sexual health.