Achieving an erection is a complex process. It involves the brain, nerves, hormones, and blood circulation. When an element (or a few elements) get in the way of this process, it can cause erectile dysfunction. If you’re not quite satisfied with the erections you’re getting — you’re not alone. In fact, mild and moderate erectile dysfunction affects about 10 percent of men per decade of life. This means approximately 50 percent of men in their 50s, 60 percent of men in their 60s, and 70 percent of men in their 70s are experiencing ED, which can bring a variety of complications. ED can lead to low self-esteem, relationship issues, and unsatisfactory sex life. However, if you’re unable to get or maintain an erection — or you’re concerned about your performance during sexual intercourse — there are plenty of things you can do to combat your ED naturally. And if you’re looking for how to keep an erection without medication, you’ve come to the right spot. Thankfully, today, the path to a prolonged erection doesn’t have to come with drugs and their side effects. Once you begin to explore solutions, you’ll feel empowered to make the choice that’s right for you. From maintaining a healthy weight to getting enough sleep, here are some natural ways you can prevent ED. We’ll also discuss the physical causes of erectile dysfunction and ED devices, like Eddie by Giddy, that can help you on your quest to maintain a better erection.
Physical Causes of Erectile Dysfunction
Before we dive into the specifics of how to get an erection naturally, it’s good to become familiar with the physical causes of erectile dysfunction. In some cases, the underlying cause of your ED can be avoided naturally with lifestyle changes, which we’ll discuss in further detail below. Common causes of erectile dysfunction include:
- Heart disease
- Clogged blood vessels (atherosclerosis)
- High cholesterol
- High blood pressure
- Diabetes
- Obesity
- Metabolic syndrome — a condition involving increased blood pressure, high insulin levels, body fat around the waist, and high cholesterol
- Parkinson's disease
- Multiple sclerosis
- Prescription medications
- Tobacco use
- Peyronie's disease — development of scar tissue inside the penis
- Alcoholism and other forms of substance abuse
- Sleep disorders
- Enlarged prostate or prostate cancer treatment
- Surgeries or injuries that affect the pelvic area or spinal cord
- Prostate surgery or radiation (for cancer treatment)
- Low testosterone
Follow a Wholesome Diet
If you’re curious about how to keep an erection without medication, a good place to start is by incorporating foods for erectile dysfunction into your diet. The Massachusetts Male Aging Study found that a diet rich in fruit, vegetables, whole grains, and fish decreased the chances of erectile problems, as did less red and processed meats and less refined grains. Blood flow to the penis helps maintain consistent erections. Because foods like legumes, fruits, vegetables, and whole grains improve blood flow throughout the body, they also help to improve your erection quality. Here are some specific nutrients that may aid in healthy erections.
- L-Arginine: Food that contains L-Arginine, like oatmeal, can relax the muscles and improve blood flow.
- B-12: Foods with B-12 can help support bodily functions that contribute to erection quality.
- Folate: Folate is found in leafy greens like spinach and helps to boost testosterone health.
- Caffeine: Caffeine can improve blood flow and relax the muscles, which can help in both getting and keeping an erection.
Eliminate Tobacco Use
Tobacco restricts blood flow to the veins and arteries. Over time, this can cause chronic health conditions that lead to erectile dysfunction. If you’re a tobacco user wondering how to get an erection without pills, a good place to start is kicking the habit.
Avoid Drug and Alcohol Use
Long term drug use and heavy drinking is a risk factor that can contribute to erectile dysfunction. Keep in mind that medication — such as those that treat high blood pressure or prostate conditions — can also lead to ED.
Exercise Regularly
Erectile dysfunction is linked to arterial dysfunction and cardiovascular disease, which means it's related to physical inactivity as well. When discussing how to get an erection naturally, it’s important to discuss exercise and maintaining a healthy weight. Physical activity has proven to be a protective factor against erectile issues and also improves erectile function in those with vascular ED. Recommendations to decrease ED include supervised training of moderate to vigorous aerobic exercise 4 times per week for 40 minutes each session. Additionally, walking may be a good way to get moving. One Harvard study suggested that just 30 minutes of walking a day was linked to a 41% drop in the risk for ED. Whether you’re walking, running, boxing, doing yoga, or finding another activity that gets the blood flowing, implementing exercise into your weekly routine is key to your overall health (sexual health included).
Practice Kegel Exercises
Specific erectile dysfunction exercises, such as kegel exercises, are another way to move your muscles and improve erectile function. A strong pelvic floor not only enhances the rigidity of erections but also keeps blood from leaving the penis by pressing on a key vein.
Know Your Vascular Health
High blood pressure, high cholesterol, high blood sugar, and high triglycerides can all damage the heart, brain, and the penis (and cause erectile dysfunction). If you’re experiencing ED and trying to figure out the best way for how to get an erection without pills, speak with your healthcare professional. They can give you more insight into your vascular system and help you figure out the best ways to implement lifestyle changes.
Maintain a Healthy Weight
Maintaining a healthy weight is one of your best defenses against sexual dysfunction. A man with a 42-inch waist is 50% more likely to have ED than a man with a 32-inch waist. Obesity also raises your risk for both diabetes and vascular disease, two of the main causes of ED.
Consider Mental Health
When discussing how to get an erection naturally, many people are surprised to hear just how much of a role your mental health can play. The psychological cause of an erection goes hand in hand with the physical cause of an erection. This is because the brain plays a key role in triggering the physical components of an erection, including sexual excitement. Depression, anxiety, stress, and even relationship problems can all contribute to erectile dysfunction during sexual intercourse. Establishing good communication with your partner and taking steps toward bettering your mental health can help improve sexual desire and lead to a stronger erection.
Get Enough Sleep
Research has shown the link between erectile dysfunction and not getting enough sleep, particularly as a result of sleep apnea. Losing sleep can also put you at risk for developing plaque in the arteries (known as atherosclerosis), which can affect your circulation and make it harder to get and maintain an erection. Aim to create a healthy sleep environment that includes a comfortable bedroom temperature, soothing music, and blackout curtains, if needed. It’s also a good idea to turn off the screen to your computer, TV, or phone, at least an hour before bedtime. Create a schedule for yourself that helps you go to bed and wake up around the same time each day. Avoid caffeinated drinks later in the day and limit the amount of time you spend napping (remember, that 20-minute power nap can be surprisingly sufficient). Getting adequate sleep affects everything — including your sex life.
How Giddy Can Help
So, along with implementing these natural steps, what are some other ideas for how to keep an erection without medication? Our ED products, like the Eddie by Giddy, have proven effective at helping to maintain an erection without medication. ED meds require doctors' visits and prescriptions and can come with a high annual cost and harsh side effects. On the other hand, Eddie is a prescription-free, comfortable, and proven effective way to increase your sexual function (without those side effects of ED drugs). Eddie is proudly made in the USA from medical-grade materials and features an extra soft advanced thermoplastic elastomer (TPE) that is environmentally-friendly. If you’re looking for something that’s sleek, smart, and sexy — and can improve your sexual performance — Eddie by Giddy is a fantastic ED treatment option. ED can be caused by a variety of factors, such as high blood pressure, obesity, and sleep disorders. Thankfully, there are several ways you can focus on how to get an erection without pills and alleviate those feelings of performance anxiety during sexual activity. Eating well, getting enough sleep, and exercising regularly can all contribute to a better erection. Remember, erectile dysfunction is a common disorder. Although it can be a sensitive subject to discuss, doing so can improve your sexual health and overall well-being. If there’s anything you’d like to discuss further or if you have questions about Eddie by Giddy, feel free to reach out to our team today.
Sources:
- 5 natural ways to overcome erectile dysfunction. Harvard Health Publishing. URL. Accessed October 19, 2020.
- Physical Activity to Improve Erectile Function: A Systematic Review of Intervention Studies. NCBI. URL. Accessed October 19, 2020.
- Erectile Dysfunction. Mayo Clinic. URL. Accessed October 19, 2020.
- Erectile Dysfunction. UW Health. URL. Accessed October 19, 2020.
- 22 Ways to Get Harder Erections Without Medication. Healthline. URL. Accessed October 19, 2020.