14 Ways to Get Harder Erections Without Medication
Table of Contents
- We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission.
- If a person wants to get harder erections, making lifestyle and dietary changes and communicating with sexual partners may all help. People should work with healthcare professionals to find the best solution.
- In some cases, persistent erectile problems may be a symptom of an underlying psychological or medical condition. Certain medications can also cause problems with getting and maintaining an erection.
- This article will examine some options to help improve erectile function and when to see a doctor.
What is erectile dysfunction?
Problems getting or maintaining an erection is called erectile dysfunction (ED). ED is a common, usually treatable Source in which a person cannot get or maintain an erection long enough for sexual activity. It often affects males over 40, but it can occur at any age.
Some people with ED can get an erection, but it may not last long enough for sex, and they may not be able to get an erection every time they want to have sex. Other people may not be able to develop an erection at all.
A healthcare professional may suggest making lifestyle changes or taking medication to help relieve ED symptoms. Below are 14 options those looking to get harder erections can try.
1. See a doctor
If someone has trouble getting or maintaining an erection, they should speak with a doctor. They can discuss possible causes, run tests, and prescribe medication if necessary.
Seeking treatment may also help prevent potential complications of EDTrusted Source, such as:
- a lack of enjoyment in their sex life
- a loss of intimacy in a relationship
- depression
- anxiety
- low self-esteem
- difficulties conceiving
2. Eat a nutritious diet
Eating a diet that supports heart health may also help support penile health.
Following the Mediterranean diet could help maintain erectile function, according to a recent study.
The same risk factors for heart disease, such as obesity and high blood pressure, can also increase the chance of erectile dysfunction. Adopting a Mediterranean diet may help reduceTrusted Source cardiovascular risk factors.
A Mediterranean diet
- plenty of fruit and vegetables
- nuts
- whole grains
- legumes, such as lentils, peas, and beans
- olive oil
- a moderate intake of fish
- a moderate amount of alcohol, such as a glass of wine with a meal
- a low intake of dairy and meat
- a low intake of candy
Learn more about foods for better sex.
Foods to avoid
Research has shown that eating an inflammatory diet can increase a person’s risk of having trouble with their erections. Some pro-inflammatory foodsTrusted Source could include:
- saturated fats
- red and processed meats
- refined flour
- sugar
- eggs
- white fish
- soda
- refined grains in bread, pasta, and white rice
A person should speak with a doctor before making changes to their diet.
3. Get regular exercise
Research involving over over 40 suggests that exercise can help prevent erectile dysfunction, while a lack of physical activity can negatively affect erectile function.
4. Communicate with sexual partners
can affect sexual performance. If there is no underlying physical health condition affecting erectile function, mental and emotional factors may be the cause.
These could include issues such as:
- traumatic previous sexual experiences
- a lack of attraction to a partner
- feeling anxiety or pressure to perform well sexually
Sexual performance anxiety is a common causeTrusted Source of sexual problems. Although there has not been much research into potential treatments, cognitive behavior therapy, mindfulness, and meditation may all help.
Talking to a sexual partner about any issues may help improve erectile function and relieve a person’s pressure. Seeing a sex therapist, with or without a partner, may also help people resolve any issues.
Learn more about sex anxiety.
5. Explore new things
Sex does not have to be penetrative to be pleasurable, and anecdotal sources suggest that exploring new approaches to sex may positively affect erections.
For example, the following things may help a person get and keep harder erections:
- using a penis ring or sex toys
- focusing less on sexual performance and more on pleasurable sensations
- trying role-play or foreplay to increase arousal
- exploring erogenous zones such as the ears, lips, neck, breasts, nipples, buttocks, and inner thighs
6. Limit alcohol intake
A 2018 studyTrusted Source showed that alcohol can decrease penile sensitivity by depressing the central nervous system and slowing down information from the brain to the penis.
Limiting or avoiding alcohol may help improve erectile function. A person may wish to consider planning a romantic occasion without alcohol or increasing the period they go without alcohol.
Anyone concerned about alcohol misuse or) should speak with a doctor.
7. Sleep well
ResearchTrusted Source suggests that disrupted sleep, a lack of sleep, and sleep disorders can all affect sexual function. Sleep may affect erectile function, and there are links between erectile dysfunction and sleep disorders.
A 2020 animal studyTrusted Source looked at the link between testosterone levels and sleep. The study showed that sleep restriction reduced testosterone levels, which play an important role in sexual behavior and libido. However, results from animal studies may not be fully applicable to humans.
According to a 2020 study on humans, sleep deprivation equal to or more than 24 hours can also decrease testosterone levels, but short-term sleep deprivation may not have significant negative effects.
