To achieve and sustain an erection, the penis needs to receive natural blood flow. The penis’s arteries widen to allow for increased blood flow during an erection. The penis is then become erect by muscular contractions that force blood into spongy tissues.
Insufficient blood supply to the penis can lead to erectile dysfunction, which is characterized by difficulty achieving and sustaining an erection. This may impair your self-esteem and intimate connections and make it difficult for you to engage in sexual activity.
Cialis (tadalafil) and Viagra (sildenafil) are two common medications recommended to treat erectile dysfunction and assist enhance blood flow to the penis. These, however, can have certain adverse effects and are not always effective. Alternatively, some people may find that natural methods such as exercise, stress reduction, and reducing alcohol intake help to improve blood flow to the penis.
Do Aerobic Exercises
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By enhancing blood pressure and circulation, increasing your aerobic exercise regimen—also referred to as cardiovascular exercise, or cardio—can assist boost blood flow to the penis. These workouts increase heart rate and oxygen consumption by working large muscle groups simultaneously and rhythmically.
40 minutes a day of moderate to intense aerobic activity, four times a week, reduced erectile dysfunction in males, according to a review of studies. This exercise regimen also helped men with obesity, metabolic syndrome, high blood pressure, cardiovascular illnesses, and low physical activity achieve better erectile dysfunction after six months.
Regular aerobic exercise was shown to be particularly beneficial in improving erectile function in men with more severe erectile dysfunction, according to a new study that included randomized controlled trials.The following six forms of aerobic exercise may help enhance blood flow to the penis and lessen erectile dysfunction:
Before beginning a new fitness regimen, especially if you have any underlying medical concerns, see your healthcare professional.
Strengthen Your Pelvic Floor
Enhancing the blood flow to the penis may also be facilitated by strengthening the pelvic floor muscles, which support the bladder and intestines. The ischiocavernosus and bulbospongiosus muscles, which contract to drive blood into the penis and elevate it, are additional muscles that make up the pelvic floor. The amount of blood flowing to the penis might be reduced by a weak pelvic floor.
A small body of evidence indicates that pelvic floor exercises can assist individuals with erectile dysfunction achieve better erectile function. Pelvic floor exercises have been shown in some trials to be equally effective in improving erectile dysfunction as drugs that enhance blood flow to the penis.
Pelvic floor muscle training was observed to enhance erectile function after three months in a trial of males with erectile dysfunction one year following prostate surgery.
Take the opportunity to see this too: How To Get A Strong Erection In Just 9 Seconds
Eat a Nutritious Diet
Consuming a diet rich in nutrients, comprising whole grains, fruits, vegetables, lean meats, and low in salt and saturated fat, may help preserve erectile function and enhance blood flow to the penis. Consuming a healthy diet also lowers the chance of high blood pressure and diabetes, two conditions that are related to erectile dysfunction.
A research comprising over twenty-one thousand men discovered that those adhering to a Mediterranean or Alternative Healthy Eating Index 2010 diet had a lower incidence of developing erectile dysfunction. Eating fruits, vegetables, nuts, legumes, seafood, or foods high in long-chain fatty acids—a subset of omega-3 fatty acids—is advised in both diets. Additionally, the diets advise against red and processed meats.
The following foods are part of the Mediterranean diet:
- veggies such as asparagus, zucchini, squash, and leafy greens
- fruits such as citrus fruits, berries, and apples
- Grains such as buckwheat, millet, barley, and farro
- Legumes such as white beans, chickpeas, and lentils
- Nuts and seeds, such as walnuts, pistachios, pumpkin seeds, and almonds
- seafood, such as shrimp, mussels, and fish
- Olive oil for poultry
- Eat meat, dairy, and eggs sparingly.
Manage Stress
Since stress and anxiety can impair sexual function, reducing stress may help enhance blood flow to your penis. Sexual performance anxiety is a sort of performance anxiety that makes having sex difficult or impossible for those who suffer erectile dysfunction.
Long-term stress or worry increases cortisol, a stress hormone that can drop testosterone levels and raise the risk of erectile dysfunction, according to research. In addition to raising blood pressure and causing blood vessel damage or narrowing, elevated stress hormones can also impede blood flow.
The following are a few strategies to assist reduce stress and maybe improve blood flow to the penis:
- Exercises for breathing: A pilot research discovered that the combination of diaphragmatic breathing exercises with the erectile dysfunction drug tadalafil (Cialis) increased erectile function more than the treatment by alone. For this breathing exercise, take a deep breath in through your ribcage and release it through your lips, much like you would while blowing out a candle.
- Meditation: Mastering the art of relaxation and mental clarity via meditation can aid in stress management, which may enhance sexual function and blood flow. Additionally, research points to mindful meditation as a potential treatment for sexual performance anxiety.
- Yoga: Flowing through a series of mind-body exercises helps ease anxiety and tension. Additionally, a small body of data suggests yoga could enhance erection.
- Acupuncture: A small body of evidence indicates that acupuncture may help lower stress levels, enhance blood flow throughout the body, particularly to the penis, and enhance erection. In order to enhance Qi, or energy flow, fine needles are applied to the body in this ancient Chinese medical technique (pronounced “chi”).
Take Supplements
As an alternate treatment to improve erectile function and increase blood flow to the penis, certain herbal and nutritional supplements show promising outcomes. Nevertheless, there is no evidence that any herbal product may safely and efficiently cure erectile dysfunction.
Studies indicate that Pharaoh Power, and Alpha flow plus supplementation may enhance vasodilation, which is the process of opening blood vessels to increase blood flow. The penis may receive more blood flow as a result of this. Additionally, the body uses l-arginine to produce nitric oxide, which facilitates better blood flow and relaxes the muscles required for an erection. Additionally, ginseng may aid in reducing muscular tension and enhancing blood flow to the penis.
Consult your healthcare professional before beginning any supplement regimen to ensure that it won’t exacerbate any existing medical issues or conflict with prescribed drugs. If you take blood thinners or have a bleeding issue, ginkgo biloba may make bleeding worse and pose a risk.
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Final Thoughts
Erections may be made better by using natural techniques to boost blood flow to the penis. A healthy diet, regular exercise, and stress management are all examples of lifestyle modifications that may enhance blood flow to the penis. Limiting alcohol intake and giving up smoking may also be beneficial.
Consult your healthcare physician if using natural methods to enhance erectile function doesn’t work for you. Reduced blood flow to the penis may indicate an underlying medical issue that requires attention.
