14 practical tips on how to get a stronger erection - cock ring is one solution

If you have a penis, you know that he tends to be a little moody at times. When you want him to stay hard during sexual activity, he softens. So when you finally manage to maintain an erection, you end up ejaculating too quickly.

Erections don't do well with alcohol, even when you're in a sexually arousing situation, and - speaking of substances - studies have already shown that there may be a link between erectile dysfunction (ED) and marijuana smoking.

According to a study published in the American Journal of Medicine, 85% of men between the ages of 20 and 39 say they "always" or "almost always" can get and maintain an erection, which means that 15% of men have difficulty getting it. erections, at least occasionally. The same study found that of men ages 40-59, only 20% said they could get an erection healthy enough to have sex, most of the time.

While you may never be able to accurately predict how your penis will behave, there are steps you can take to make sure that when it comes time for performance, your erections are as healthy and strong as they can be. So without further ado, here are 14 tips to help you stay hard-on easily.

1 - Use a cock ring

Did you know that a cock ring can help you maintain an erection? This ring-shaped accessory fits the penis and helps keep blood in it. A cock ring also helps prevent venous leakage, a form of erectile dysfunction in which blood flows into the penis but has trouble staying there.

2 - Practice Kegel exercises

Pelvic floor muscles play a role in sexual activity, explains Robert Valenzuela, a board-certified urologist and medical consultant. "Contractions of the pelvic floor muscles (called Kegels) help to produce an increase in pressure and stiffness in the penis." In simpler words, Kegel exercises, in which you contract and relax your pelvic floor muscles, can help strengthen your erections. Here are some tips on how to practice Kegel exercises.

Kegel exercises are also part of a practice known as "penis rehabilitation," adds Michael Ingber, a urologist and urogynecologist at Garden State Urology. "Just like after shoulder surgery, when you can see a physical therapist to work on the muscles, strengthening them and increasing range of motion, the same thing goes for the penis, the muscles and nerves that play a role in erectile function. can be worked on."

This is why many urologists recommend early penile rehabilitation - which includes Kegels - right after events that affect the erectile nerves of the penis, such as prostate cancer surgery. "This is done in conjunction with medical therapies like Viagra," says Ingber.

3 - Have a good diet

According to WebMD, research has shown that foods that are bad for the heart are also bad for the penis, which makes sense since the heart and penis depend on blood flow to function properly. The Mediterranean diet, which includes fruits, whole grains, heart-healthy fats like nuts and olive oil, red wine, and vegetables, is a great place to start.

"The link between the Mediterranean diet and improved sexual function has been scientifically established," Irwin Goldstein, director of sexual medicine at Alvarado Hospital in San Diego, told WedMD.

4 - Practice cardio exercises

According to Ryan Berglund, a urologist at the Cleveland Clinic, blood flow is the key to a healthy erection and there is nothing that stimulates more like aerobic exercise. In addition to keeping the body in shape, it builds up nitric oxide in the body, which helps maintain erections.

5 - Avoid sitting too long

While running is great, stay off the bike if you can. "Cyclists who spend a lot of time in their bike seats may have more problems with erectile dysfunction," says Erin Michos, an associate professor of medicine at the Johns Hopkins University School of Medicine.

"This is because cycling can compress the pudendal artery, which supplies blood flow to the penis," adds Ingber. "Using a special bike seat (split seat) along with special shorts can help prevent ED.

6 - Quit smoking

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

One reason is that smoking is a known cause of impotence, and there is some evidence that smoking affects erection strength - and size. In one study, researchers found that the penises of smokers are smaller than those of nonsmokers.

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

7 - Consume coffee

While few things are worse for your erection than smoking, coffee can actually help you maintain an erection. A study by the University of Texas Health Science Center in Houston found that men who consumed caffeine equivalent to 2-3 cups of coffee a day were less likely to suffer from erectile dysfunction than those who preferred to wake up to non-caffeinated drinks.

8 - Reduce anxiety

Anxiety can, in turn, lead to erection problems — and cause the same vicious circle that makes performance anxiety so harmful.

9 - Diabetes

Erectile dysfunction is common in people who have diabetes (especially type 2 diabetes), according to the Mayo Clinic. The disease hits the penis with a double whammy: it speeds up the arterial disease process and slows down the transmission of stimuli along nerves throughout the body.

Type 2 is the most prevalent form of diabetes among adults. There are several ways to prevent it, including eating the right foods and exercising regularly. You should also be vigilant when checking your blood sugar.

10 - Increase your testosterone level

Low testosterone doesn't directly affect the mechanisms involved in your erection, but it does affect your libido, making it harder to get aroused.

If you notice an unusual drop in your sex drive or any of these symptoms of low testosterone, you may want to ask your doctor if your testosterone levels are lower than they should be. If they are, the doctor can help bring the hormone back to normal levels.

11 - Make sure your penis is not broken

A forceful pull or contact is all it takes to rupture the corpora cavernosa, the elongated erectile chambers that run the entire length of the penis.

A complete rupture will require surgery within 24 hours to stop internal bleeding and reduce the risk of permanent damage. A partial tear isn't that serious, but it can cause problems later on. As the bodies linings heal with scar tissue, they lose their elasticity, causing penile curvature, pain, and eventually impotence.

By some estimates, more than a third of men with an impotent penis have a history of "penile trauma." To protect yourself, be careful when your partner is on top. This is the position most likely to cause damage.

12 - Practice walking regularly

In one study, researchers found that men who walked regularly had half the rate of erection problems as more sedentary men, says Goldstein. 20 minutes of running or 30 minutes of weight training will also work.

13 - Get a great night's sleep

Your penis needs as much sleep as possible. Every night while you sleep, you get erections that are three to five hours long.

These erections aren't just there to make life interesting for your bed partner. They work to keep the penis well nourished with oxygenated blood.

"Theoretically, the more nighttime erections you have, the more flexible your erectile tissue will become. And that can help keep erections strong over the years," explains Goldstein.

14 - Get medical treatments

If all else fails, there is treatment for erectile dysfunction in the form of medications such as Viagra and Cialis. Talk to your doctor to see if this is the right option for you.

If traditional oral ED medication doesn't work, there's an injection called Trimix, which injects vasodilating agents into the base of the penis, says Jed Kaminetsky, a board-certified urologist and medical consultant. "It's actually less painful than it looks and is effective in over 90% of men with erectile dysfunction."

However, while Trimix works very well, "you have to be aware of the complications," says Ingber. In some men, this erection can persist and become painful. If it lasts longer than 4 hours it is called priapism and it becomes a medical emergency where you will need to go to the ER.