Having trouble maintaining an erection? Discover the causes and solutions

My penis won't get erect... or I can't get hard...

Do you think so? Well, you're not alone. There are many men in this same situation.

Find out what causes erectile dysfunction and what to do to keep your penis erect and have long-lasting erections.

The causes of erectile dysfunction

There are several factors that hinder erection, but the following stand out among them:

1. Stress

Stress is one of the main culprits of erection problems. In this case, wondering how you're going to pay the bills, what's wrong with your relationship and the like is not really a good way to get an erection.

It's certainly easier said than done, but the best solution to this problem of lack of erection is to relax and remove unnecessary stress whenever possible.

2. Fatigue

Working out at the gym, not sleeping well, working hard at a demanding job, and engaging in physically demanding activities are not the most effective ways to maintain an erection.

Physical exhaustion has a direct effect on your ability to get aroused. The only solution is to get some rest.

3. Lack of sex

The more sex you have, the less likely you are to have erection problems.

Men who have sex once or more a week are less likely to have problems maintaining a prolonged erection.

4. Watching too much pornography

Studies suggest that over time, overexposure to pornography can impair a man's ability to maintain an erection and enjoy sex.

This isn't about watching porn every now and then. It's about porn addiction.

In fact, excessive porn consumption stimulates dopamine. Over time, dopamine receptors become bored, and men need more intense, explicit pornography to get aroused. So, dopamine receptors are so stimulated that men are unable to maintain an erection and often feel uninspired with their partner in real life.

To solve this, reduce your porn consumption so you can get a real hard-on.

5. Sexual performance anxiety

Many men suffer from performance anxiety, and this is another reason why many cannot maintain an erection. In other words, the man is too nervous to erect his penis.

And that's okay, it happens! It's likely to happen if you've gone too long without sex or if you're just starting a new relationship.

Sex should be fun, but worrying about your prowess between the sheets can make it the exact opposite of what it should be.

So stop worrying too much about whether you're good in bed and just let yourself go.

6. Not focusing on sex

It's not very sexy to try to have sex while your newborn, parents or friends are in the next room.

Distractions of all kinds make for a disappointing sexual experience. Maybe the timing isn't the best for getting the best erection.

7. Drunkenness

It's embarrassing, but it's real. Alcoholic beverages can greatly contribute to erectile dysfunction by having a sedative effect on the nervous system and decreasing the sensitivity of the penis.

8. The use of certain medications

The use of certain medications, such as antihistamines, anxiolytics, antihypertensives and immunosuppressants, can temporarily impair sexual performance.

How to maintain an erection for longer?

All is not lost! There are ways to help you have a prolonged erection. Here are the methods for doing so:

Try a cock ring

The O-shaped sex accessory fits around the penis and helps keep blood in the penile tissues for longer.

A cock ring also helps prevent venous leakage, a form of erectile dysfunction in which blood flows to the penis but has difficulty staying there.

There are four types of cock rings:

• Adjustable rings
• Elastic rings
• Rings vibrating
• Strong rings

Do Kegel exercises

The muscles in your pelvic region play an important role in sexual activity. Contractions of the pelvic muscles called Kegels help increase the pressure and stiffness of your penis.

Eat a healthy diet

Research has shown that foods that are bad for your heart are also bad for your penis, which makes sense since both your heart and penis rely on blood flow to function properly.

A Mediterranean diet that includes fruits, whole grains, red wine, vegetables, healthy fats like those found in nuts, and olive oil is a good way to improve blood flow. The link between the Mediterranean diet and improved sexual function has been scientifically proven.

Exercise

Blood circulation is key to a healthy erection and there is nothing that stimulates circulation as much as aerobic exercise.

Not only does it keep you in shape, but it also helps in the production of nitric oxide in the body, which contributes to erections.

CWhile smoking is beneficial, cycling a lot is not. Endurance cyclists who spend a lot of time on the bike may have more difficulty getting an erection.

Tight gym shorts should also be avoided.

Quit smoking

In a study at the University of Kentucky, researchers found that when asked to rate their sex lives on a scale of 1 to 10, men who smoked gave an average score of 5, while non-smokers gave a score of 9.

Smoking is a known cause of impotence, and there is some evidence that smoking affects the strength and size of erections. In another study, researchers found that smokers' penises were smaller than those of non-smokers.

In addition to damaging blood vessels, smoking can damage the penile tissue itself, making it less elastic and preventing it from stretching.

Drinking coffee

Coffee can actually help improve erections. This is because a study conducted by the University of Texas at Houston Health Sciences Center found that men who consume caffeine equivalent to 2 to 3 cups of coffee per day are less likely to suffer from erectile dysfunction.

Maintain normal testosterone levels

Low testosterone does not directly affect the mechanisms involved in erection, but it affects libido, making a good erection more difficult to achieve.

When a man notices that he is unable to maintain an erection for a satisfactory period of time, it is recommended that he consult a specialist doctor. If the problem is low testosterone levels, hormone replacement therapy is recommended.

Walk more

In a recent study, researchers found that men who walked 2 miles a day had half the erection problems of men who were more sedentary. A 20-minute jog or 30 minutes of weight training also works.

Fat deposits that clog and stiffen the arteries in the penis can weaken erections. Many people tend to think of their arteries as just pipes that can get clogged, but there's much more to them than that. The lining of these blood vessels are very biologically active areas where chemicals are produced and released into the bloodstream. So the more you exercise, the healthier your arteries become.

Get enough sleep

Every night while a man sleeps, he has an erection for between three and five hours. These erections serve to oxygenate the penis and keep the penile tissue nourished and healthy.

Theoretically, the more nocturnal erections you have, the more flexible the erectile tissue becomes. And that helps maintain better erections over the years.