- For a natural way to get harder erections, eat a healthy diet and exercise for 30+ minutes per day. Try to get 7-8 hours of sleep per night.
- Try a wearable male vibrator. Wearable male vibrators, like Tenuto 2 by MysteryVibe, are clinically proven to increase blood flow and result in harder erections and better orgasms.
- Consult your doctor for concerns about your erections. ED is common and very treatable with medication, sex therapy, and/or lifestyle changes.
Sexual Strategies for Firmer Erections
Use a wearable male vibrator. A wearable male vibrator increases blood flow to your penis, resulting in harder, longer-lasting erections. Tenuto 2 by MysteryVibe is an FDA Class 2 device clinically proven to help with ED and performance anxiety. This male vibrator has four motors that send powerful vibrations all along the penis and perineum (the skin between the penis and anus), which increases circulation and sensations for a firmer, fuller erection. It sits comfortably, yet snug at the base of the penis to restrict blood to the penis, keeping erections lasting longer, and doesn’t require removal to ejaculate, which is beneficial for couples trying to conceive. Additionally, three of the four motors are intentionally designed to stimulate your partner, which helps you both have stronger, better orgasms.
Try a vacuum erection device or penis ring to get and keep a firm erection. To help get a firm erection, explore using a vacuum erection device (also known as a penis pump). Follow your product’s instructions—in most cases, you’ll place your penis inside a tube and operate a pump or switch to pull blood into the penis, forming an erection. Then, put on a penis ring to maintain the erection throughout sex. Penis rings keep blood in the penis so it stays firmer for longer. To use, simply place the ring around the base of your penis (or around your penis and scrotum). Remove the ring after sex or after 30 minutes (otherwise it may cause tissue damage that makes future erections more difficult). Toys and devices like these are easy, cheap ways to improve erectile dysfunction without visiting a doctor, using medication, or making large lifestyle changes.
Communicate with your partner about your sexual interests and needs. Generally, involving your partner in your ED treatment yields better results. First, explain to your partner that your softer erections are not due to a lack of sexual interest in them; this reassures them that they are not “to blame.” Then, tell them about what you really enjoy during sex and what the two of you can do together to enhance your arousal. Many men shy away from communicating about their turn-ons, which can cause or worsen soft erections. Doing so will not only lead to harder erections and more sexual pleasure, but also make you feel closer to and more relaxed around your partner.
Focus less on penetrative sex and more on pleasurable sensations. The self-imposed pressure of penetrative sex can cause anxiety in many men. In older men, who typically need more stimulation to get and maintain a firm erection, there may be a tendency to rush into sex out of fear of losing the erection instead of taking things slow, which may only make the problem worse. Instead of prioritizing penetration, try some of the following: Take your time with foreplay, either by yourself or with your partner, before trying penetrative sex. Consider role-playing or exploring erogenous zones like the ears, lips, neck, or inner thighs. This time can build up to a fuller, longer erection. Plan a sex session that doesn’t require an erection at all. Play with techniques like kissing, teasing, sucking, and other touching to stimulate yourself and your partner while relaxing and enjoying yourself. If possible, use these techniques to achieve an orgasm. After several sexual sessions that lead to orgasm without penetration, you’ll likely find that sexual encounters are fun again. This helps you re-engage with your partner instead of avoiding sex out of fear of failure, and this new attitude can help form stronger erections.
Limit your pornography consumption. If you frequently watch or masturbate with pornography, it may become more difficult to get fully aroused with a partner in real life. Try masturbating without pornographic videos or images for 2 weeks, using mental images and physical sensations to get aroused instead. If your erection quality improves as a result, only watch porn sparingly going forward.
Medical Treatments for Erectile Dysfunction
Visit your doctor for concerns about the quality of your erections. If you’re unsatisfied with the firmness, longevity, or frequency of your erections, or if you’re experiencing other sexual problems like premature or delayed ejaculation, let your healthcare provider know. They may request a blood test to check for underlying physical causes and can discuss medical treatments, like medication, with you. If you have other conditions linked to erectile dysfunction, like diabetes or heart disease, let your provider know this too as it may impact the treatment they recommend.
Use ED medications like Viagra as prescribed by your doctor. The go-to medical treatment for less-than-full erections and other ED symptoms are medications called PDE-5 (phosphodiesterase-5) inhibitors that increase blood flow to the penis. These medications include sildenafil (Viagra), tadalafil (Cialis), vardenafil (Levitra), and avanafil (Spedra). In some cases, sildenafil may be available to purchase from a pharmacy. For all other medications, a prescription is required. Your doctor may also evaluate and switch some of your other medications if they’re affecting the hardness or duration of your erections as a side effect.
Ask about measuring your testosterone levels and taking a supplement. Low testosterone is a possible cause of erectile dysfunction. However, some men with ED or soft erections have perfectly normal levels of this hormone. Ask your doctor if your testosterone levels might be to blame, especially if you’re experiencing other symptoms like a decreased desire for sex (libido) or general fatigue. Supplemental testosterone hormone therapy or a supplement may improve your erections and libido if you’re diagnosed with low testosterone. Boosting testosterone improves erections in the majority of men, but may not be enough on its own to restore full sexual function. It’s commonly used in addition to ED medication or other treatments. Your doctor may test your testosterone levels (T levels) with a blood test, typically taken in the morning when your T levels are highest.
Natural Lifestyle Changes for Firmer Erections
Adopt a diet centered on whole grains, produce, and lean proteins. Studies show that diets with a high content of whole grain foods (like rice, quinoa, whole-grain breads and pastas), legumes (like lentils and beans), vegetables, fruits, and lean proteins (like chicken or fish) are associated with a reduced risk of ED and improved ED symptoms. Try eating a Mediterranean-style diet. This diet plan is associated with lower rates of ED in men with or without diabetes (which is a possible underlying cause for ED).
Get at least 30 minutes of aerobic and/or resistance training per day. Aim for moderately paced cardio workouts (like walking, jogging, or swimming) as well as 2-3 weight lifting sessions each week for a well-rounded, erection-improving program. Studies show that men who run for at least 90 minutes per week or who do 3 hours of rigorous outdoor work per week are 20% less likely to develop ED than those who don’t exercise at all. The more exercise, the better! Studies also show that men who run for 2.5 hours per week are 30% less likely to develop ED.
Maintain a moderate weight by reducing your calorie intake. Weight loss of 10% is linked to increased testosterone plasma and improved sexual function in men, so eat smaller portions, limit snacking, and stick to water over sugary drinks to slim down and improve your erections. Studies show being overweight or obese is linked to worse ED symptoms and increases your risk of developing ED by 40%. This likelihood increases with age, and older men with obesity may be 70% (or higher) more likely to develop ED.
Limit your alcohol consumption and/or quit smoking. Excessive alcohol and cigarette smoking are both linked to worsened ED symptoms If you’re a smoker, try nicotine patches, lozenges, or over-the-counter gum to wean yourself off of cigarettes, or consult a medical professional for help quitting.
Consume caffeine to improve ED symptoms including soft erections. More research is needed, but preliminary studies show that consuming 170-375 mg of caffeine (the equivalent of about 2-3 cups of coffee) per day is linked to a reduced risk of developing ED and improvement in the duration and firmness of erections.
Try to get 7-8 hours of quality sleep each night. More studies are needed, but current research shows that short sleep (less than 6 hours of sleep per night) may be linked to weaker erections, and that improving sleep quality may be an effective supplemental treatment for erectile dysfunction.To improve your sleep: To improve your sleep: Try to go to bed and wake up at consistent times (even on weekends). Keep your bedroom dark, quiet, and at a comfortable, cool temperature. Remove electronics like phones and TVs from your bedroom. Avoid large meals, caffeine, or drinking alcohol in the hour before bedtime.
Take steps to reduce your overall stress. Hectic, high-stress lifestyles or specific stressors (like grief, financial troubles, or relationship problems) can affect the quality of your erections. In addition to the lifestyle changes above, consult a counselor or therapist about stress management and/or try some of the following stress-reducing activities: Yoga Meditating Breathing exercises Acupuncture Laughing, dancing, or socializing with friends and loved ones Progressive muscle relaxation
Try to perform 3 sets of Kegel (pelvic floor) exercises per day. Strengthening your pelvic floor muscles can improve your overall sexual performance (as well as bladder and bowel control). Plan to do 3 sets of 10 reps of the following exercise each day: Tighten your pelvic floor muscles and hold the contraction for 3 seconds. Relax for 3 seconds, then repeat. It may be easier to do these for the first time lying down, but eventually, you can do them in any position (even while walking). Breathe freely and try not to engage your abdominal, thigh, or buttocks muscles.
Consider herbal supplements, but consult your doctor first. There are many products out there known as “herbal Viagras” that are touted as natural supplements to treat ED, but the FDA has issued warnings against several of these since they are unregulated and may contain potentially dangerous ingredients that aren’t listed. The dosages may also be unclear, and these supplements may interact negatively with prescription medications or cause very low blood pressure (especially if you take nitrates). Always consult your doctor before beginning any supplement regimen, especially if you have chronic health conditions or take prescription medication. Be wary of supplements that promise fast results, are advertised as alternatives to FDA-approved medications, are sold in single servings, advertise through spam messages, have labels in foreign languages, or have directions and warnings that mimic FDA-approved products. Supplements that have been studied in humans, are low-risk, and yield positive results (under medical supervision) include dehydroepiandrosterone (DHEA), L-arginine, ginseng, and propionyl-L-carnitine.
Attend counseling or therapy for sexual performance anxiety. If there’s no physical cause for your less-than-hard erections, counseling or therapy can help uncover underlying emotional or mental health problems that may be contributing to them. In general, psychological erectile dysfunction is more likely to affect younger men under 40. As men age, ED is more often caused by physiological problems.
Causes of Erectile Dysfunction
Erectile dysfunction can have physical or psychological causes. Sexual arousal in men involves the brain, hormones, emotions, nerves, muscles, and blood vessels, so it’s not always easy to pinpoint a single exact cause. In some cases, a physical problem may result in mild ED, which causes anxiety or emotional distress, which then makes the issue even worse. Common physical causes may include: Heart disease or clogged blood vessels (atherosclerosis) High cholesterol or high blood pressure Diabetes, obesity, or metabolic syndrome Diseases like Parkinson's disease or multiple sclerosis (MS) Some prescription medications Tobacco use, alcoholism, or other substance abuse Peyronie's disease (scar tissue inside the penis) Sleep disorders Treatments for prostate cancer or enlarged prostate Surgeries or injuries that affect the pelvis or spinal cord Low testosterone levels Common psychological or emotional causes may include: Depression, anxiety, or other mental health problems Stress (chronic or acute) Relationship problems with a sexual partner due to stress, bad communication, or other issues
Is erectile dysfunction common?
Yes, ED is very common and affects about 30 million men in the US. Erectile dysfunction can range from slight impairments, like half-hard erections, to full impotence and is estimated to impact about 50% of men between the ages of 40 and 70 to some degree. While it’s more common in men over 40, Ed can affect younger men, too. Some studies show that about 8% of men aged 20-29 and 11% of men ages 30-39 experience some level of erectile dysfunction. Some analyses show that ED is becoming more frequent in men under 40, but the exact cause is unknown. ED in younger men has traditionally been attributed to psychological causes, but there may be increasing physiological reasons as well. ED is common but also very treatable. If you're experiencing ED, talk to your doctor. In addition to prescription medications, there are also natural, non-prescription solutions for ED, like the clinically proven male vibrator Tenuto 2 by MysteryVibe. It’s a highly-rated option for improving ED and your sex life. In a clinical study, Tenuto was found to improve ED symptoms two-fold. Additionally, its ultra-flexible design accommodates various penis shapes and sizes and doesn’t require removal to ejaculate, which is beneficial for couples trying to conceive. Tenuto 2 is also eligible for purchase with FSA/HSA accounts.
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