Many erection problems stem from a lack of blood flow to the penis. Changes like a Mediterranean diet, exercise, taking some medications, and avoiding illegal drugs can help men get firmer erections.

Mediterranean Diet

Men who eat a Mediterranean Diet are less likely to develop erectile dysfunction, according to researchers. The diet focuses on fruits and vegetables, whole grains, nuts, and beans. It also includes fish, olive oil, and wine in moderation. It discourages fried foods, red meat, and processed sugars.

The Mediterranean diet keeps the lining of blood vessels healthy and reduces the risk of atherosclerosis, which can interfere with blood flow to the penis. It also promotes nitric oxide production, which helps with erections by relaxing smooth muscles in the penis and opening up the path for blood flow. Exercise and stress management techniques such as Fildena Professional can help reduce anxiety and improve sex life. 

In one study, researchers found that middle-aged men who adhered to the Mediterranean diet had healthier arteries, better erectile function, and higher levels of testosterone than men who did not follow the diet closely. The higher level of testosterone helped to counteract the natural drop in the hormone during middle age that contributes to erectile problems.

The best way to follow the Mediterranean Diet is to eat whole foods, such as fruits, vegetables, fish, herbs, spices and olive oil. Avoid processed foods, such as packaged cheese slices and spreads, because they often contain trans fats, preservatives, and artificial colors. Avoid red meats, such as beef and pork, in favor of poultry and seafood. Consume dairy products, such as yogurt and cheese, in moderate quantities, and only drink alcohol in moderation.

Physical Activity

Many different health conditions can impact the nerves, muscles, and blood flow that support an erection. This is why eating right, exercising regularly, and avoiding smoking and illicit drug use are so important. They can also help you lose weight, control your blood pressure and cholesterol, and increase levels of nitric oxide, which is vital to the penis's function. A sedentary lifestyle has been linked to a host of health conditions including cardiovascular disease and diabetes.

Other common factors that affect erectile function include age, the volume of blood flowing to the penis, and lower testosterone levels that occur naturally with age. These issues, when coupled with a loss of sexual desire, can make the problem worse.

To combat these problems, a combination of exercise, pelvic exercises like Kegels, and de-stressing should be employed. These techniques can strengthen the bulbocavernosus and ischiocavernosus muscles in the pelvic area that surround and support the penis during an erection. They can also address the issues that lead to premature ejaculation during sexual intercourse. Talking about your feelings with your sexual partner and seeking therapy can also help. This can be in the form of individual, couples, or group therapy and can provide a forum for talking about sex issues that may have been causing you stress or anxiety. This can help you feel more confident in the bedroom and may also improve your relationship.

Medication

A lack of sexual desire or hard erections may indicate an underlying medical problem. Talking openly with your doctor about sex can help him find the cause. Erectile dysfunction can be a warning sign of progressive heart disease or diabetes, for example. Treating the underlying problem can often improve ED.

ED Trial Pack that increase blood flow to the penis can work when the cause is not psychological. But if your ED is caused by performance anxiety or stress, these medicines won't help. The hormone epinephrine released by the body under stress boosts blood flow to areas like the brain and heart, but diverts it from the penis, making it tougher to get an erection. In addition, Kegel exercises -- a series of muscle contractions to strengthen specific pelvic muscles that are active during an erection -- can help with ED.

Depending on your health, your doctor might recommend oral ED drugs such as sildenafil (Viagra), tadalafil (Cialis), or vardenafil (Levitra). He may also prescribe alprostadil, which is injected into the penis through a catheter. A new treatment called MUSE -- which stands for a medicated urethral system for erection -- delivers the same medication through a small pellet placed in the urethra. MUSE can trigger a lasting erection within 10 minutes that can last up to an hour.

Sex Therapy

If your stiff erection isn’t resolved by medications or lifestyle changes, talk to your doctor about sexual therapy. This is a type of psychotherapy that helps individuals or couples discuss medical, psychological, personal, and relationship factors that might be affecting their sexual satisfaction. Sex therapists can also help you identify and change thoughts or behaviors that may be contributing to your sexual dysfunction. They can be a helpful resource for those who want to improve their intimacy and connection with their partner(s) or find ways to cope with erectile dysfunction, which often stems from other issues like stress, work, family, or poor body image.

Angela and Tony went to sex therapy together because they wanted to increase the frequency of their sexual interactions and boost libido. Their sex therapist first had Tony see a urologist specializing in sexual health to rule out an underlying medical problem solve Super Avana pills. Then she worked with the couple to break down their preconceived ideas about sex and how it should be performed. She encouraged them to experiment with new sexual experiences and followed a Sensate Focus model for building a deeper, more sensual intimacy.

If you aren’t comfortable bringing your partner to sex therapy, you can attend as a solo patient. However, sex therapy is generally more effective when both partners are involved. If you are interested in going to sex therapy, ask your doctor or gynecologist for a referral. They will know the therapists in your area and can recommend a practitioner with whom you will feel most comfortable.