Not happy with how hard your erections get? You're not alone.
The key is figuring out whether you're dealing with a one-off issue or if less than ideal erections are becoming a regular occurrence.
Either way, a combination of talking with your partner, making a few lifestyle adjustments, and forming new habits may help.
Talking to your partner is the only way to communicate how you're feeling and what you're experiencing.
Use this time to open up a discussion about any anxieties, discontents, or even boredom you may have about your current sex life.
Here are some tips to help spark a healthy, productive conversation:
Before you do anything too drastic or long term to your diet or lifestyle, try to spice things up with:
The nutrients in many fruits, vegetables, whole grains, and legumes help improve blood flow throughout your body — including your penis.
And blood flow to the penis is one of the keys to healthy, consistent erections.
Here are some foods that may help:
Eating a diet that's high in fatty, fried, or processed foods may increase your risk for conditions that can affect your sexual health and overall well-being.
These conditions include:
You may find it helpful to:
If you're usually pressed for time, you may find it helpful to keep salad greens and other easy-to-prep vegetables and grains like quinoa on hand.
Use simple whole foods like these to throw a quick, nutritious meal together, or even prep a meal or two in advance.
Some research suggests the Mediterranean diet can help with several underlying factors that may contribute to erectile dysfunction (ED).
Following this diet may help:
If you aren't ready to make the switch or want to gradually ease into it, start by eating more of the following:
Heavy alcohol consumption is associated with a higher risk of sexual dysfunction.
One or two drinks typically won't hurt. It may even help lower your risk for erectile issues.
But there's a direct correlation between how many drinks you have and how often you have issues with sexual performance.
Love coffee or tea? Great! Caffeine has been shown to improve blood flow and relax the muscles that help you get and keep an erection.
Try to keep it to black coffee, unsweetened tea, and caffeinated drinks without sweeteners.
Some research suggests that physical inactivity can have a negative effect on erectile function.
Just 20 minutes of exercise a day can help improve your circulation and aid in weight management — two key factors in overall erectile health.
Make time for a short walk or jog, or consider the following moves for an at-home workout:
Some research suggests the pressure put on the blood vessels and nerves in your pelvic area when biking can lead to ED.
More research is needed to know if there's truly a connection.
If you bike a lot to work or just for fun, consider investing in a seat that takes some of the pressure off your perineum, where pressure may do the most damage.
Having excess weight or obesity can affect your sex drive and increase your risk for conditions that affect your sexual health, including:
Eating a balanced diet and getting regular exercise are key.
Not getting enough sleep, especially as a result of sleep apnea and other sleep disorders, has been linked to an increased risk of ED.
Losing sleep can also make you more likely to develop plaque in your arteries (atherosclerosis).
This can affect your circulation, and, in turn, make it more difficult to get and maintain an erection.
Here are some tips to make sure you get your six to eight hours a night:
Research suggests that psychological factors like stress and anxiety are often the culprit behind ED.
Stress and anxiety can also make you more likely to develop other conditions that have been linked to ED, including:
Try these tips to reduce stress:
Nicotine and other chemicals in vaporizers, cigarettes, cigars, and other products can damage blood vessels and reduce the effectiveness of nitric oxide.
Nitric oxide opens up your blood vessels, allowing blood to flow through more easily when you're erect. Impairing its effectiveness can make it more difficult to get and stay erect.
The earlier you quit, the lower your overall risk for developing ED.
Herbal supplements aren't regulated in the same way as food and medication. Many herbs can interact with over-the-counter and prescription medications, too.
It's important to talk to a healthcare provider before adding any of the following supplements to your routine. They can discuss your individual risk for side effects.
Talk to your provider about:
Masturbation is a solo activity. If you're horny, you can probably get yourself to an orgasm without much help because you can focus entirely on the good feelings that come with pleasuring yourself.
But sex with another person brings in more complexity: both your and your partner's moods, emotions, level of trust with each other, and levels of confidence. To reduce performance anxiety, focus more on discovering what's most pleasurable to you versus on how well you're sexually performing.
This is where communication is crucial. Openly discussing any anger, resentment, embarrassment, or unresolved conflicts can help maintain the trust and intimacy needed for a healthy sexual relationship.
Make an appointment with a doctor or other healthcare provider if you're frequently:
These could be symptoms of ED.
Low testosterone levels can also affect your sexual performance. See a doctor if you notice any of the following:
Your doctor can order some blood tests and recommend treatment, if needed.