9 simple and reliable ways to boost potency without pills

With diagnosed erectile dysfunction you should consult a doctor. To treat this condition, medication or surgical therapy will be needed.

But if there is no dysfunction, and problems with erection occur only from time to time, here are effective ways to restore and strengthen sexual power.

1. Add cardio

To maintain a constant erection, a healthy cardiovascular system is necessary. We won't go into detail about how closely the quality of blood circulation is related to testosterone levels, as well as the health of the testes and brain (which, by the way, is also an important element of good sex). Just note: cardio workouts are a great way to enhance potency. Aerobic exercises can even treat Effects of Aerobic Exercise in the Management of Erectile Dysfunction: A Meta Analysis Study on Randomized Controlled Trials erectile dysfunction, let alone prevention.

The rule is simple: everything that is good for the heart is good for potency.

So allocate at least 30–40 minutes a day for cardio exercises. Go for a run, swim in the pool, play tennis (at least table tennis) or walk a couple of bus stops. Your heart and what’s below the belt will thank you.

2. Try to reduce stress

Stress Erectile dysfunction is one of the main enemies of erection. It leads to disturbances in heart rhythm, increases blood pressure, and worsens mood. This psychophysiological cocktail seriously undermines sexual desire and reduces your productivity. An exhausted man is unlikely to demonstrate great spirit in bed.

The solution: look for ways to reduce the impact of negative psychological burdens. Yoga, intense communication with a punching bag, psychotherapy, heart-to-heart talks with your loved one—there are plenty of options to reduce stress.

3. Get rid of bad habits

Just don’t relieve stress with cigarettes and alcohol. Otherwise, you risk earning vessel spasms and saying goodbye to normal erection.

However, while quitting smoking is definitely a must, there are some nuances regarding alcoholic beverages. Moderate (moderate!) alcohol consumption is unlikely to harm Alcohol consumption and erectile dysfunction: meta-analysis of population-based studies potency. In fact, it might even protect it.

For example, a glass of red wine 3–4 times a week is a wonderful way to maintain Dietary flavonoid intake and incidence of erectile dysfunction the health of the male reproductive system. All thanks to flavonoids—antioxidants that strengthen the walls of blood vessels and positively influence the health of the heart.

4. Drink coffee

Researchers from the Scientific Center for Health at the University of Texas in Houston discovered Role of Caffeine Intake on Erectile Dysfunction in US Men: Results from NHANES 2001-2004 an interesting finding: men who drink 2–3 cups of coffee a day complain about erectile dysfunction less often than those who avoid caffeine.

In-depth studies have shown that caffeine acts on sexual function similarly to Viagra: it dilates blood vessels and increases blood flow. And these are two important keys to a strong erection.

5. Turn on the light

In twilight and dim light, the body begins to produce melatonin. This hormone helps us calm down and fall asleep, but at the same time "puts to sleep" male libido.

Less melatonin means higher sexual desire and better erection. So don't forget to regularly show yourself to the sun and try to have sex in the light.

6. Lose weight

Everything that is bad for the heart is bad for erection. And extra pounds additionally load Erectile dysfunction the cardiovascular system, and this affects sexual function.

7. Do Kegel exercises

Many have heard about these exercises, but they are most often recommended only for women. And that's a mistake.

At least for some men, regular Kegel exercises help improve Kegel exercises for men: Understand the benefits sexual activity and reduce Pelvic Floor Muscle Training in Males: Practical Applications the risk of erectile dysfunction.

8. Look at products high in omega-3 and B vitamins

Omega-3 fatty acids reduce 7 Things To Know About Omega-3 Fatty Acids the risk of heart disease. Look for them in salmon, tuna, avocado, olive oil.

Vitamin B1 improves the transmission of nerve signals from the brain to various parts of the body, including the penis. Particularly high amounts of "erectile" vitamin can be found in pork, peanuts, and beans.

As for the entire spectrum of B vitamins, try looking in chicken eggs—both raw and boiled. The B-complex effectively balances hormone levels, reduces the negative impact of stress and ultimately makes erection more stable.

9. Try eating garlic, peppers, and bananas

Some fruits and vegetables possess a magical property regarding potency. Like cardio exercises, they improve blood circulation and can theoretically have a positive effect on erection. For example, the American medical resource HealthLine recommends 9 Ways For Men to Improve Sexual Performance eating more:

• Onions Chronic intake of onion extract containing quercetin improved postprandial endothelial dysfunction in healthy men and garlic Garlic supplementation increases peripheral blood flow: a role for interleukin-6? (well, if you can overlook their specific smell). They stimulate blood circulation.
• Bananas. Their plus is the increased potassium content, which normalizes Potassium and health blood pressure.
• Hot peppers, including chili. The substances they contain—capsaicinoids Capsaicinoids Modulating Cardiometabolic Syndrome Risk Factors: Current Perspectives also improve blood circulation and help combat hypertension.

Once again, let’s reiterate: there is no research that directly proves that regular consumption of onions or bananas will make your erection more stable. The connection here is only indirect: these products strengthen heart and vessel health, which is extremely important for male sexual function overall.