What you need to pay attention to and do for stronger and longer erections! Drinking coffee, yawning…

Men’s genitals don’t always listen to words. If you want everything to go smoothly during sexual activity, there are some things you need to do. Even if you want to maintain an erection when it starts, you may encounter situations that you do not expect. When it comes to simply enjoying it, the penis can be quite frustrating.

According to the news of Mens Health; In a study published in the American Journal of Medicine, 15 to 59 percent 39 of men between the ages of 18 say they can and can maintain an erection “always” or “almost always”; which means 15 percent of men. The same study found that only percentage of men aged 15-59 He said that 20 was able to get an erection that was healthy enough for sex most of the time.

While you can never predict with percent 100 accuracy how the genitals will behave, there are steps you can take to ensure that an erection is as healthy and strong as possible when the time comes to achieve it. .

KEGEL EXERCISE

Experts emphasize that pelvic floor muscles play a role in sexual activity. Pelvic floor muscles, called Kegels, cause an increase in penile pressure and stiffness of the penis. That’s why regular Kegel exercises can help strengthen erections.

BEWARE WHAT YOU EAT

Research has shown that foods that are bad for the heart are also bad for the penis. Because the proper functioning of both the heart and the penis depends on the blood flow. You can start the change with a Mediterranean diet that includes heart-healthy fats such as fruits, whole grains, nuts and olive oil, as well as red wine and vegetables.

DON’T FORGET TO DO SPORTS

According to Ryan Berglund, urologist at Cleveland Clinic, blood flow is key to a healthy erection and, like aerobic exercise, it keeps blood flowing. nothing encouraging. Not only does it keep you in shape, it also creates nitric oxide, which helps maintain the body’s erections.

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STOP SMOKING

In a University of Kentucky study, when asked to rate their sex life on a scale of 1 to 10, men who smoked were on average 5 compared to those who did not smoke. He found that he gave 9 points. One reason is that smoking is a known cause of impotence, and there is some evidence that smoking affects the strength and size of an erection. In one study, researchers found that smokers’ penises were smaller than non-smokers.

FOR COFFEE

While there are few things worse for erections than smoking, coffee can actually help you. A study by the University of Texas Health Sciences Center at Houston found that men who consume the equivalent of 2 to 3 cups of coffee a day with caffeine are less likely to suffer from erectile dysfunction than those who choose to wake up with decaffeinated beverages.

CHECK TESTOSTERONE LEVELS

Low testosterone does not directly affect the mechanisms related to your erection, but it does affect your libido, making it harder to open. You may want to ask your doctor if your T level is lower than it should be. If so, your doctor can help you restore your testosterone to levels in the normal range.

WALK MORE

In one study, researchers found that men who walked just 3km a day had half the incidence of erectile dysfunction compared to sedentary men. (Twenty minutes of jogging or minutes of weight training will also work.)

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stretch!

Sorry if reading the word “yawn” has made you yawn just now. Actually we are not sorry! Because when it comes to your body, stretching and hardening are practically the same thing. Both are controlled by a chemical called nitric oxide. By being released in the brain, it can either travel to neurons that control mouth opening and breathing, or it can travel down the spinal cord to blood vessels that supply the penis. Sometimes it does both (so a big yawn can cause the bottom to vibrate). We don’t recommend foreplay with your mouth open. But allowing you to yawn occasionally throughout the day can help set the neurochemical pathways that lead to good, solid erections.

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