Having difficulty maintaining an erection? Discover the causes and solutions

My penis doesn't stay erect... or I can't get a hard-on...

Do you think so? So know that you are not alone. There are many men in this same situation.

Discover what causes a lack of erection and what to do to keep your penis erect and have long-lasting erections.

The causes of lack of erection

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

1. Stress

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

It's certainly easier said than done, but the best solution to this no erection problem is to relax and remove unnecessary stress whenever possible.

2. Fatigue

Doing weight training at the gym, not sleeping well, working hard in a tiring job, engaging in physically demanding activities is not the most effective way to maintain an erection.

Physical exhaustion has a direct effect on the ability to become 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 one or more times a week are less likely to have problems maintaining a prolonged erection.

4. Watching a lot of pornography

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

It's not about watching porn every now and then. It's about pornography addiction.

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

To solve this, reduce your pornography consumption to 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 lift his penis.

And that's okay, it happens! This is likely to happen if you have been without sexual activity for a long time or if you are starting a new relationship.

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

So stop worrying excessively about whether you are good in bed and let go.

6. Don't focus 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 the sexual experience disappointing. Maybe the memento is not the most suitable 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 some 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. See the methods for this:

Try a cock ring

The O-shaped sexual accessory fits 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
• Vibrating rings
• Strong rings

Do Kegel exercises

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

Maintain a healthy diet

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

The Mediterranean diet that includes fruits, whole grains, red wine, vegetables, healthy fats like those found in nuts and olive oil are a good choice for improving blood flow. The link between the Mediterranean diet and improved sexual function has already been scientifically proven.

Do physical activity

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

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

Running is beneficial, but cycling a lot, not so much. Endurance cyclists who spend a lot of time on the bike seat may experience more erection difficulties.

Tight gym shorts should also be avoided.

Stop smoking

In a University of Kentucky study, researchers found that when asked to rate their sex life on a scale of 1 to 10, men who smoked gave an average score of 5, while men who didn't smoke gave a score of 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 are smaller than those of non-smokers.

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

Have coffee

Coffee can actually help improve erections. That's 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 keep his penis erect for a satisfactory period of time, it is recommended that he consult a specialist doctor. If the problem is low testosterone levels, hormone replacement is recommended.

Walk more

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

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

Get enough sleep

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

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