Want Stronger Erections? Focus on Health and Confidence

Want Stronger Erections? Focus on Health and Confidence

All men are concerned about erectile dysfunction, but it’s a common experience. Around half of men experience some form of ED, and total ED increases from about 5 to 15 percent between ages 40 and 70.

Still, the last thing you want when things get hot and heavy is to be interrupted with annoying, embarrassing difficulties getting it up. Thankfully, there are plenty of things you can do to get stronger erections in the bedroom.

Keep reading to learn how you can build more confidence below.

Eat a Healthy Diet for Stronger Erections

Just like most other parts of your body, eating a healthy diet is crucial to maintaining top-tier health. This goes for your penile health as well.

According to one study, following a Mediterranean diet can help promote healthy erectile function. It’s also important to note that the same factors that affect heart disease, like high blood pressure and obesity, can also increase the chance of erectile dysfunction.

A Mediterranean diet includes foods like:

  • Lots of fruits and vegetables
  • Nuts
  • Whole grains
  • Legumes such as peas, beans, and lentils
  • Olive oil
  • Fish
  • A moderate amount of alcohol, like a glass of wine with a meal

In addition, you should eat a low amount of dairy, meat, and processed sugars like candy.

Other foods that can be detrimental to your penile health include foods high in sodium and saturated fat, as well as excessive amounts of alcohol.

Read Sexual Health Benefits of Penis Enlargement

Exercise Regularly

There has been extensive research showing that a sedentary lifestyle or a lack of physical activity can have a profoundly negative effect on erectile function. 

As little as 20 minutes of exercise a day can help improve your blood circulation and help manage your weight — both of which are important factors when it comes having stronger erections.

Obesity or excess weight can affect your sex drive, as well as lead to other conditions that affect your sexual health. These include:

  • Type 2 diabetes
  • High cholesterol
  • High blood pressure

Some easy exercises that you can add to your daily routine include pushups, situps, squats, burpees, and planks.

However, if you’re worried about your penile health, you may need to ease up on cycling. Some research suggests that biking for long periods of time puts unnecessary pressure on the blood vessels and nerves in your pelvic area, which can further lead to erectile dysfunction.

Read The Ultimate Guide to Penis Health

Get a Healthy Amount of Sleep

Not getting enough sleep on a daily basis can lead to an increased chance of erectile dysfunction as well — especially as a result of sleep disorders like sleep apnea.

Losing sleep can also lead to a buildup of plaque in your arteries, also known as atherosclerosis. This can affect your blood circulation, which is an important part of getting and maintaining an erection.

Let’s take a look at some tips to help you get a healthy 6 to 8 hours of sleep each night:

  • Limit daytime naps to under an hour
  • Keep your bedroom around 70°F (21°C)
  • Turn off all screens at least an hour before bed
  • Avoid caffeinated drinks after 6 pm 
  • Try to create a daily routine of waking up and sleeping at the same time each day

Getting more sleep is crucial to maintaining overall health and can help you maintain harder erections.

Minimize Stress

Psychological factors play a huge part in sexual health and having stronger erections. If you constantly are stressed out or anxious, it can play a big part in erectile dysfunction. It can also lead to other conditions that are linked to erectile dysfunction, including:

  • Alcohol use disorder
  • Obesity
  • High cholesterol
  • High blood pressure
  • Heart disease

To reduce stress, try the following:

  • Spend more time with loved ones
  • Use apps to turn off work-related messages during your off hours
  • Keep a journal to write down your daily thoughts and feelings
  • Listen to music
  • Take a walk 
  • Use aromatherapy candles
  • Watch funny movies

Keeping your mind healthy is just as important as your physical body when it comes to sexual performance.

Limit Smoking

Smoking has been proven to reduce the blood flow to the penis, which directly affects the strength of your erections. It can harm your blood vessels and is also linked to heart and blood vessel disease.

If you smoke, take steps to reduce the amount you smoke or quit altogether.

Try Supplements or Medications

There are certain supplements that have been said to help improve sexual function. Some include:

  • Passionflower
  • Sage
  • Bitter orange
  • L-theanine
  • L-citrulline
  • L-arginine
  • Panax ginseng
  • Yohimbe
  • Citrus aurantium

If you’d rather go with a more medically researched and proven route, you can try medications that help get and maintain an erection, including:

  • Sildenafil (Viagra)
  • Vardenafil (Levitra)
  • Tadalafil (Cialis)
  • Avanafil (Spedra)

These popular PDE5 inhibitors help relax the muscles in the penis, which allows more blood to flow freely, causing stronger erections. However, it is important to note that they will not increase your penis size.

Read How to Measure Your Penis Size: A Complete Guide

Consult your doctor for more information.

Opt For Male Enhancement Procedures

Sometimes your erection problems stem from mental blocks rather than physical problems. When you feel good about what you offer sexually, you are more likely to get and maintain better erections. A non-surgical male enhancement procedure can give you the confidence you need for stronger erections. Our minimally invasive procedure can enhance shaft girth, glans, or scrotal areas depending on the procedure chosen.

Read 8 Top Secret Erection Tips All Men Need to Know

To do this, the doctor will go through three simple steps. First, they will apply a numbing topical cream as well as a local anesthetic like lidocaine. This ensures that the procedure is virtually painless.

After that, the doctor will apply collagen-stimulating permanent filler into the shaft, glans, or scrotum depending on the patient’s request. These microinjections can lead to permanent size gains along with an improved sex life — all without the risks of surgery.

The best part is that this enhancement uses collagen that is formed from your own body, making the procedure safer and more natural than pills or surgeries.

Read What to Expect During a Prometheus Penis Enlargement Procedure

Get Stronger Erections Today

Now that you know the best tips for maintaining stronger erections, it’s time to take action. Taking care of your physical and mental health is a great way to get started on improving your penile health.

Read Does Penis Enlargement Work?

But if you’re looking for permanent size gains and a boost in your sexual confidence without the risks of surgery, look no further. Schedule a free consultation to see how we can enhance and lengthen your manhood today! 

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  • Dr. Amelia Hart

    Dr. Amelia Hart is a distinguished author and medical expert renowned for her captivating narratives that bridge the gap between the intricate world of medicine and the everyday experiences of her readers.


Dr. Malik is a renowned expert in men's health and enhancement. With degrees in Chemical Engineering and Medicine, he developed the St. Francis Sports Medicine fellowship and published a notable statement on steroid use.

Now Dr. Malik is Atlanta’s leading penis enlargement expert. His influential blog provides practical advice and reliable insights for men seeking enhancement solutions.