Nitric oxide is generated in the blood vessels by the amino acids L-arginine and L-citrulline cycling back and forth. This system is particularly active when you are under 40 years of age.
If you want to boost your levels of nitric oxide for better overall artery health and superior sexual responsiveness, why not eat healthy foods high in these amino acids?
Foods that are particularly high in L-arginine include pine nuts, peanuts, walnuts, almonds, pistachios, and Brazil nuts. Grains, including oats and wheat germ, also have significant amounts of L-arginine.
And what about L-citrulline? Watermelon has the highest concentration in nature (particularly the white rind), followed by onions and garlic. Just one standard serving of yellow watermelon provides enough L-citrulline to boost sexual performance. My advice is that you might want to stick to watermelon and not onions and garlic to boost your nitric oxide production before going on a date!
- Another Way to Supercharge Your Endothelium with Food
- Simple Lifestyle Changes to Keep Your Heart and Your Sex Life Healthy
- You’re Only As Old As Your Arteries
- Erectile Dysfunction: Diet and Home Remedies
- Acupuncture and Erectile Dysfunction
- Lifestyle and Home Remedies for Erectile Dysfunction
- Finding Support When You Have Erectile Dysfunction
- 8 Ways to Naturally Protect Your Erection
- Stay On Top of Your Blood Pressure
- Eat a Diet That’s Rich in Fruit, Vegetables and Nutritious foods
- Add Aerobic Exercise to Your Daily Routine
- Check for Lower-Than-Normal Testosterone
- Avoid Smoking Cigarettes and Consuming Nicotine in General
- Reduce Your Alcohol Intake
- Limit Your Consumption of Porn
- How To Get a Harder Erection The Natural Way
- #6 – Don’t Smoke – It Can Make Erections Way More Difficult to Get Naturally
- #7 – Cut Down on Porn
Another Way to Supercharge Your Endothelium with Food
There is another way to generate nitric oxide and its blood-flow-enhancing effects. Chemicals called nitrates and nitrites, found in many foods and generated in our saliva, are directly converted to nitric oxide.
You may be thinking I thought nitrates and nitrites are bad for you. In fatty meats, this may be true, as they get converted to nitrosamines, but in the healthiest foods, particularly vegetables, they are a load of fun.
What foods are packed with nitrates, nitrates, and the antioxidants that make them rush to convert to nitric oxide? Which of these can make you master of your domain?
Arugula, rhubarb, kale, Swiss chard, spinach, bok choy, and beets are at the top of the list. Finish your diet off with grapes, pomegranates, apples, and green teas, and you have a dynamite erotic potion that will supercharge your endothelium both in your groin and your heart.
Simple Lifestyle Changes to Keep Your Heart and Your Sex Life Healthy
Nutrition is of course just one part — albeit the biggest part — of an overall heart-healthy lifestyle.
Not smoking, exercising regularly, avoiding diabetes and obesity, and achieving adequate sleep are proven ways to maintain endothelial health and sexual performance.
A low-fat, plant-powered diet along with exercise, stress reduction, no smoking, and social support led many participants on the Esselstyn diet with advanced heart disease to enjoy an improved sexual performance.
You’re Only As Old As Your Arteries
Over 400 years ago, Thomas Sydenham said, “A man is as old as his arteries.”
Four centuries later, we know just how right he was. Eat plants to protect your brain, eat plants to protect your heart, but also eat plants to power your sexual life even if it seems hard at times. What may seem hard will keep you hard.
Editor’s Note: Many factors contribute to a healthy sex life. Blood flow is, of course, only one of them. But it’s an important one, and hopefully, this article gives you some useful insights.
Tell us in the comments:
Does this give you a better understanding of the relationship between food and sexual function?
What is your experience with improving your sex life through food?
Erectile Dysfunction: Diet and Home Remedies
Some common supplements for ED include:
- Dehydroepiandrosterone (DHEA)
- Horny goat weed (epimedium)
Acupuncture and Erectile Dysfunction
Some men report an improvement in ED symptoms after having acupuncture. This ancient form of medicine involves using tiny needles to stimulate certain points on the body. While study results are mixed on whether acupuncture really works for ED, the therapy is considered safe and may help you feel better overall.
Lifestyle and Home Remedies for Erectile Dysfunction
Some common lifestyle and home remedies for ED include:
- Quitting smoking Using tobacco is a risk factor for ED. Quitting can improve your overall health and may reduce your ED symptoms. Ask your doctor about ways to quit.
- Losing weight Being overweight or obese can lead to erectile dysfunction. In fact, a man with a 42-inch waist is 50 percent more likely to develop ED than a man with a 32-inch waist. Eating a healthy diet and getting enough physical activity can help you keep your weight under control.
- Performing pelvic-floor exercises Moves to strengthen the muscles of your pelvic floor may help reduce symptoms of urinary incontinence. Some men also report improvements in ED.
- Adopting a healthy sleep schedule Some research has shown that sleep patterns may affect testosterone levels in men. Adequate rest and a regular sleep schedule may help your overall sexual health.
- Getting help for drug or alcohol dependence Using illicit drugs or drinking too much alcohol can lead to ED and other health problems. Quitting can be difficult, but your symptoms are likely to improve.
- Changing or lowering the dose of your meds If certain medications are causing your ED symptoms, talk to your doctor about lowering your dose or trying a different drug to help your condition.
- Practicing good oral hygiene Some research has shown gum infections (known as gingivitis) may be linked to problems getting an erection. Be sure to brush and floss your teeth every day. Also, see your dentist for a professional cleaning at least once a year, or whenever you have concerns about the health of your gums.
- Reducing stress levels Stress is a known risk factor for erectile dysfunction. Activities to reduce stress, such as yoga, meditation, or breathing exercises, may also help your ED.
Finding Support When You Have Erectile Dysfunction
Finding a good support system is key for overcoming ED. Talking to your partner may be a good place to start.
A trained professional will be able to help you work through many of the psychological effects of ED.
Sometimes, communicating your struggles in writing can be an effective way to cope. Several online support groups are available for men with ED.
8 Ways to Naturally Protect Your Erection
The best solution is to pay attention to your weight and aim to stay within the healthy range for your body type. Since a healthy body weight is also important for general health, keeping your bodyweight is something that’s worth doing even if you don’t suffer from ED.
Stay On Top of Your Blood Pressure
High blood pressure is closely linked to ED, possibly because of the negative effects it can have on the health of your blood vessels.
While there’s no need to obsess over your blood pressure, it’s important to get it checked every few months. If your blood pressure is outside the normal range, you should consider talking to your doctor about treatment options.
Mildly high blood pressure (such as blood pressure in the “pre-hypertension” range) can often be lowered by making a few small changes to your diet and lifestyle. There are also numerous medications that can reduce your blood pressure and improve your arterial health.
Eat a Diet That’s Rich in Fruit, Vegetables and Nutritious foods
Erections are dependent on strong, reliable blood flow. Because of this, the same foods that can clog your arteries and damage your heart can also have a negative impact on the quality of your erections.
In fact, there’s such a close correlation between erectile dysfunction and heart health that ED is commonly viewed by medical professionals as a potential sign of heart disease.
For the most part, the same foods that cause heart disease can also contribute to problems with erections. Fatty, sugary and high-calorie meals like hamburgers, pizza and fried chicken should all be avoided or eaten in moderation if you’re concerned about ED.
It’s also important to eat nutritious, healthy foods. A 2010 study shows that the Mediterranean diet, which is rich in whole grains, fish, fruit, nuts and vegetables but low in red meat is linked to a lower incidence rate of erectile dysfunction in men.
Add Aerobic Exercise to Your Daily Routine
Aerobic exercise, such as running, cycling, rowing or playing most sports, improves your heart health and can reduce the effects of erectile dysfunction.
A 2011 article in the Ethiopian Journal of Health Science curated evidence from five studies into aerobic exercise and ED. The authors found that the studies showed a clear improvement in the symptoms of ED as men exercised, particularly over the long term.
The article concluded that aerobic training “can successfully treat ED in selected patients with arteriogenic ED” — a form of erectile dysfunction caused by poor arterial blood supply.
Luckily, there’s no need to spend hours of your day exercising to reduce the risk of developing ED. For most men, a 15-60 minute session of moderate intensity cardiovascular exercise (for example, jogging or walking on an incline) is enough to improve your heart health.
Check for Lower-Than-Normal Testosterone
Low testosterone levels can potentially cause erectile dysfunction. This is because testosterone is one of the key hormones involved in regulating the male sex drive. Less testosterone usually means a lower interest in sex, as well as weaker, less consistent erections.
Testosterone levels fluctuate naturally based on a variety of factors, from your diet and activity level to your sleep habits. They also decline with age, with some studies showing a progressive reduction in serum testosterone levels as men get older.
Other symptoms of low testosterone include lethargy, lack of mental drive, muscle loss, fat gain around the abdomen and a general lack of interest in sexual activity.
Luckily, your testosterone levels are easy to check using a simple blood test. If they’re low, your doctor will be able to prescribe a number of treatments to bring your testosterone levels back up to normal and help you avoid hormonal ED.
Avoid Smoking Cigarettes and Consuming Nicotine in General
Smoking cigarettes greatly increases your risk of developing ED, as smoking can damage the blood vessels that are essential for developing and maintaining an erection.
This means that if you’re a smoker, quitting can be an effective way to improve the quality of your erections and reduce the risks of ED. Quitting smoking also improves your heart health, making it something that’s worth prioritizing even if ED isn’t a problem for you.
Interestingly, nicotine itself is closely linked to ED, meaning that alternative methods of receiving nicotine like vaping or using a nicotine patch might not produce any improvement in ED. A study from 2008, for example, shows that nicotine tends to reduce erectile responses to stimulation.
This means that the best approach to ED treatment for smokers is to not just quit smoking but to quit consuming nicotine at all — something that requires serious focus and commitment.
Reduce Your Alcohol Intake
Do you drink alcohol at night or on the weekend? Reducing the amount of alcohol you consume is one of the easiest ways to improve not just your ability to maintain an erection, but also your general health and wellbeing.
While alcohol isn’t directly linked to ED, people with alcohol dependence are far more likely to display one or more signs of sexual dysfunction. These signs range from low sexual desire to premature ejaculation and include erectile dysfunction.
Interestingly, one study from 2007 found that the amount of alcohol a person consumes is the most significant predictor of developing sexual dysfunction, indicating that drinking more could mean a higher risk of experiencing ED and reduced sexual desire.
The solution? Only drink alcohol in moderation, with a maximum of one drink per day if you’re under 65 and two drinks per day if you’re older than 65. Doing so will help you reduce the risks of developing ED, as well as alcohol-related issues such as liver damage and memory loss.
Limit Your Consumption of Porn
Research from the Naval Medical Center of San Diego states that regular consumption of porn could potentially be a cause of erectile dysfunction.
The appears to be psychological rather than physical — a result of porn’s novelty and potential for easy escalation changing the way men (and women, who obviously aren’t affected by ED) view sexual activity.
Right now, research into the link between pornography and ED is limited. However, the research that currently exists, as well as clinical reports, suggests that stopping porn use can often result in an improvement in sexual function.
In short, reducing the amount of time you spend watching porn could be a potential way to solve erection problems, especially if you find yourself less interested in real sexual activity as a result of watching too much porn.
Around 5% of males aged around 40 have complete erectile dysfunction. Indeed, ED is more common than many people think. It doesn’t just affect the young; it affects men of all ages, and it can even affect teenagers.
There are numerous reasons why younger adults suffer from erectile dysfunction, but a lot of it comes down to lifestyle choices, such as drinking too much, smoking too much and not working out. As such, there isn’t always a need for men to turn to medication to reverse their symptoms – there are plenty of ways you can maintain an erection without pills.
Lifestyle matters. Being stress-free matters. Eating better matters. If you’re struggling to maintain an erection at the moment and don’t want to turn to pills, the good news is that there are 100% natural ways to get an erection. In this article, we take a look at how to get a harder erection without pills.
How To Get a Harder Erection The Natural Way
#1 – Start Exercising More
The more you exercise, the more invigorated your body will be. Blood will flow more reliably, as will oxygen. As a happy consequence, you should experience harder, longer lasting erections because an erection depends on reliable blood flow.
In fact, regular exercise is one of the number one best ways how to get harder erections. You can try any kind of aerobic exercise – from sports to rowing, cycling to running – and it will get your blood (and your heart) pumping.
A good idea is to join a gym, or to at least start working out at home. Regular exercise is low-cost, but if you’re the kind of person who struggles to maintain a workout, consider partnering up with a friend so that you can hold each accountable.
#2 – Stay On Top Of Your Weight
One of the best ways to increase erections is to stay in the healthy range when it comes to your body weight. Men who are overweight – and especially men who are obese – can often struggle to get and maintain an erection.
Often, it’s not the extra layers of fat that reduce a man’s inability to maintain an erection. Instead, it’s the fact that being overweight can lead to more serious health problems, such as diabetes and heart disease. And it’s these extreme health conditions that can prevent men from maintaining their erection.
#3 – Maintain Low Blood Pressure
High blood pressure is probably one of the most misunderstood health problems on the planet, typically because it doesn’t really have any noticeable symptoms. While we’re not going into massive detail about it here, high blood pressure puts too much strain on your heart and other vital organs. If it’s persistent, it can cause stroke, heart attack and heart failure.
Even if it’s not persistent, high blood pressure can still cause erectile dysfunction by damaging the lining of the arteries of your penis. As a consequence, these arteries don’t open up even if the man thinks he is sexually aroused. The penis then doesn’t get erect.
Even worse, high blood pressure can actually cause arteries in the penis to burst.
The good news is that there are plenty of ways to keep your blood pressure down. Look after your diet, don’t drink too much coffee or alcohol, exercise regularly and try to lay off smoking.
For more information on blood pressure, you can go here.
It’s also a good idea to consult with your doctor to check on your blood pressure.
#4 – Eat a Healthy, Nutritious Diet
It goes without saying that maintaining a healthy diet improves your health. It’s also one of the most natural ways to get an erection, too.
This is because unhealthy, fatty foods – such as junk food – clog your arteries and restrict your blood flow. Strong, hard, stable erections, of course, rely on lots of blood flow. Thus, it makes sense that you need to cut out bad fats and replace them with lots of nutrients and good fats.
From now on, aim to maintain a diet that’s rich in fruit, vegetables, grains and legumes. Swap hamburgers for protein-rich foods like salmon, turkey breast, and add lots of fresh vegetables to your plate.
The healthier your diet is, the healthier your body is – and the healthier your erections will be.
When it comes to your penis and knowing how to get better erections, however, there are some super specific foods you should consider double downing on. These include:
- Spinach – Spinach is great for boosting testosterone levels (see below). It contains a nutrient called folate, which boosts blood flow. In fact, spinach contains as much as 65% of your RDA (recommended daily amount) of folic acid, too.
- Coffee – Alcohol isn’t the best for erections but a single cup of coffee can work wonders. It’s all down to the caffeine content, which is a natural erection booster
- Apple Peels – Apple peels are fantastic for the prostrate. When your prostrate is healthier, so is your erection
- Avocados – Avocados are experiencing a resurgence in popularity, and they should be an especial hit with men suffering from erectile dysfunction. This is because they contain key vitamins and fats that increase libido, putting you in the mood for sex
#5 – Find Out If You’ve Got Low Testosterone
Testosterone is the so-called ‘man hormone’ that is known to boost libido and sex drive. When a man is low on testosterone, his interest in sex can wane, as can his ability to get and maintain an erection. The more testosterone you have, the higher your sex drive is.
To find out what your testosterone levels currently are, it’s worth paying a visit to your doctor and get a blood test. If it turns out you’re low, your doctor will prescribe you some treatments.
Testosterone can be replenished. As well as treatments, you can also boost your testosterone levels by working out and eating the right things, such as spinach, beef, oysters, beans, fortified cereals, milk and egg yolks.
#6 – Don’t Smoke – It Can Make Erections Way More Difficult to Get Naturally
For men already smoke, this one is easier said than done. But if you’re looking for advice on how to get harder erections and you’re still smoking, it’s time to think of ways to cut down.
Smoking is a big risk factor when it comes to erectile dysfunction. It damages blood vessels that would otherwise help you develop and maintain an erection.
Of course, smoking can also damage your heart and lead to heart disease – another contributory factor of ED.
Smoking is also bad in general and can even give you lung cancer. For the sake of your sex life and your life in general, check this article out on how to give up smoking for good.
#7 – Cut Down on Porn
While many men who watch porn don’t let it affect their sex life, men who watch too much porn might find that it’s interfering with their relationships and their ability to get a natural erection. As this article from Psychology Today shows, porn cause a man to lose his emotional connection to sex, which is important for maintaining a healthy, sexual relationship with his partner. Due to an over-exposure to visual stimuli, the man loses his ability to get aroused naturally by his partner.
Surveys have even shown that 17.5% of young males have no interest in real sex.
Because porn addiction is so compulsive, it can be hard to beat. First, it’s really important that you admit you have a problem. Then, you can take steps to overcome it, such as taking cognitive behavioural therapy.
If you know in your heart that you’ve watched too much porn, give it a break and see what happens to your erection.
How to get a harder erection naturally isn’t rocket science (fortunately). It’s just a case of switching up your lifestyle and doing the right things. It’s all about getting healthier – mentally and physically – and improving your diet. Eat better, exercise more, quit smoking and cut down on the porn. From there, you might start to see some improvements.