Long-lasting erection - How to increase blood flow in the corpus cavernosum?
Physiologically speaking, healthy erections are all about normal blood flow to the penis.
When blood flow is restricted, whether due to a health problem, habits or something you have eaten or drunk, a man may have difficulty getting and keeping an erection.
According to data from the Cleveland Clinic, around 40% of men are affected by erection problems by the age of 40. Therefore, for those who are concerned about their sexual performance or just want to improve their health in general, taking steps to increase blood flow to the penis can be of great benefit to the quality of sexual life.
See the best solutions to increase blood flow in the corpora cavernosa and keep your penis erect for longer.
1. Maintain healthy body weight
While it's not necessary to obsess over your body fat percentage when weighing yourself every day, maintaining a healthy weight is important for optimal blood circulation, cardiovascular and sexual health.
Obesity and erectile dysfunction are closely related, where overweight or obese men are more likely to develop problems of sexual performance, in addition to diabetes and other conditions that also negatively impact erections.
Another problem related to obesity is the risk of developing lower-than-normal testosterone levels.
All these factors show the importance of maintaining a healthy weight for those who want to improve their erection.
2. Practice physical exercise
Exercising is one of the most effective ways to improve cardiovascular health and increase blood flow to the penis and promote a prolonged erection.
Regular exercise can reduce blood pressure and promote good blood circulation, improving overall health.
In a 2018 scientific review, researchers said that resistance training (which can include weight lifting and calisthenics) is effective in lowering basal blood pressure.
3. Reduce alcohol and nicotine consumption
Nicotine inhaled through cigarettes or vaporizers and alcohol are harmful to blood flow directed to the penile tissue.
Nicotine makes the heart beat faster, blood pressure rise and the arteries that control blood flow constrict. The end result is a reduction in the heart's ability to pump blood efficiently, which reduces blood flow throughout the body, including to erectile tissue.
Alcohol also directly restricts blood flow, but unlike nicotine, it is a powerful vasodilator. It seems controversial, as causing vasodilation increases blood circulation. However, everything in excess is bad. In a 2007 study, excessive alcohol consumption was closely linked to a number of male sexual dysfunctions such as erectile dysfunction.
4. Eliminate stress
When feeling stressed, the body activates the sympathetic nervous system, which promotes the contraction of blood vessels and the production of stress hormones such as epinephrine, norepinephrine and cortisol. This leads to increased blood pressure and reduced blood flow throughout the body.
In fact, stress is one of the most common psychological causes of erectile dysfunction.
Although some stress is inevitable, there are ways to reduce exacerbated levels, such as practicing physical activity and meditation.
5. Consume the right foods
What you eat can have a huge positive impact on blood circulation. So discover the foods that promote erection and make the penis hard for longer:
Cinnamon
Cinnamon is believed to improve heart health. In a scientific review in 2015, researchers found that cinnamaldehyde and cinnamic acid, two of the main organic compounds in cinnamon, can produce nitric oxide and reduce blood pressure.
Garlic
Garlic appears to improve blood circulation. In a three-month study of patients with coronary heart disease, researchers found that regular consumption of garlic can improve endothelial function by helping to relax arteries and increase blood flow throughout the body.
Fish that contain omega-3
Fish rich in omega-3 fatty acids, such as salmon, are good for the bloodstream, as well as being a great source of protein.
Although evidence for their beneficial effect on overall heart health is still being investigated, omega-3 fatty acids have a number of proven benefits including lowering resting blood pressure.
Onion
Onion is rich in antioxidant flavonoids that help dilate arteries and improve cardiovascular health. In a 2013 study of healthy male subjects, researchers found that regular onion consumption may be beneficial for increasing blood flow to the penis.
Citrus fruits
Lemons, oranges, grapefruit and other citrus fruits contain large amounts of flavonoids, which are linked to good blood circulation and cardiovascular health.
Dark chocolate
Like onions and citrus fruits, chocolate with a high cocoa content (at least 70%) is rich in flavonoids that improve heart function.
Vegetables and vegetables rich in nitrates
Vegetables such as beetroot and vegetables such as spinach and kale are rich in nitrates. These are converted into nitric oxide by the body, which stimulates blood circulation.
Oilseeds
Oilseeds such as walnuts and almonds are rich in minerals such as iron and magnesium, which support cardiovascular health. These foods are also rich in vitamins A, B, C and E.
Red peppers
Red peppers contain a substance called capsaicin. Studies with this substance have shown that it promotes good blood circulation by stimulating the release of nitric oxide.
Turmeric
In a 2017 study of curcumin, a compound found in turmeric, in healthy middle-aged men and postmenopausal women, researchers found that regular use significantly improved blood circulation.
In addition to preferring the foods that promote blood circulation listed here, it is important to avoid those that can interfere with it. Try limiting your intake of the following foods:
Salt
Sugar
Trans fat
Salty foods increase the amount of sodium in the bloodstream, which causes an increase in blood pressure. This can damage the arteries that supply blood to the penis.
Although a certain amount of salt is necessary for health, it is important to avoid eating too many foods high in sodium if you want to increase blood flow to the penis.
Sugar does not have a direct effect on blood pressure like salt, consuming too much sugar can increase the risk of developing diabetes and harm overall health.
This is the worst form of dietary fat. It has no health benefits and contributes to a series of negative effects on the cardiovascular system, especially by increasing LDL cholesterol.
As a last tip on how to increase blood circulation in the penis, don't forget that it is essential to stay hydrated. Blood is mainly water, which means circulation is better when you drink the normal amount of water, around 2 liters per day.
