14 Ways to get harder erections

How to Get Harder Erections Over Time: Simple Tips for Better Performance

Maintaining strong, lasting erections is something many men think about, especially as they get older. Luckily, there are several things you can do to help improve your erection quality over time. Let’s walk through some simple, actionable steps that can make a big difference for your sexual health.

1. Reduce Stress

Stress affects every part of your life—especially your sexual health. When you're stressed, your body produces cortisol, the stress hormone, which can:

• Lead to anxiety and depression

• Lower testosterone levels

• Make it harder to relax and enjoy intimacy

To reduce stress, try:

• Exercise: Physical activity is a proven stress buster.

• Mindfulness: Meditation and breathing exercises can calm your mind.

• Therapy: Talking to someone can help you tackle ongoing stressors.

2. Exercise Regularly

Good circulation is key to healthy erections, and exercise can get that blood pumping.

• Studies show that 40 minutes of moderate exercise four times a week can significantly reduce ED (erectile dysfunction), particularly for men with conditions like hypertension or obesity.

• Exercise can also boost your energy levels and improve your overall mood, both of which help in the bedroom.

3. Try Kegels

Most people think Kegels are just for women, but they’re actually a great way for men to strengthen their pelvic floor muscles. This can:

• Improve erection quality

• Help you control ejaculation

• Increase overall sexual stamina

And the best part? You can do them anytime, anywhere—no one will even know you’re doing them!

4. Follow a Healthy Diet

What you eat has a direct impact on your erections. A healthy diet supports cardiovascular health, which is crucial for proper blood flow to the penis. Try incorporating:

• Fruits and vegetables: Packed with vitamins and antioxidants

• Whole grains: For sustained energy and heart health

• Healthy fats: Found in fish, nuts, and olive oil

Avoid processed foods that are high in salt, sugar, and unhealthy fats, which can raise blood pressure and harm your sexual health.

5. Incorporate Amino Acids into Your Diet

Certain amino acids like L-arginine and L-citrulline are known to help improve blood flow, and you can find them in everyday foods such as:

• Watermelon

• Fish

• Dairy products

Adding these amino acids to your diet might give you that extra circulation boost for better erections.

6. Limit Alcohol Intake

Enjoying a drink or two is fine, but too much alcohol can make it difficult to get and keep an erection. Here’s why:

• Alcohol is a depressant, which can lower your sexual desire and impair your nervous system.

• Heavy drinking negatively impacts blood flow, which is essential for erections.

Stick to moderate drinking, which is generally one or two drinks a day.

7. Quit Smoking

Smoking damages your blood vessels, which is why it’s directly linked to erectile dysfunction. If you smoke, quitting can:

• Improve circulation

• Lower your risk of developing ED in the future

It’s tough, but your body—and your sex life—will thank you for kicking the habit.

8. Sleep More

Sleep isn’t just about feeling rested—it’s critical for hormone production and maintaining good circulation. Not getting enough sleep can lead to:

• Increased stress levels

• Reduced testosterone production

• Poor circulation

Aim for at least 7 hours of quality sleep each night.

9. Maintain a Healthy Weight

Being overweight or obese increases your risk of erectile dysfunction, as it’s often tied to conditions like diabetes and high blood pressure. Maintaining a healthy weight can:

• Improve blood flow

• Reduce your risk of heart disease and diabetes

• Boost your overall energy levels

10. Check Your Testosterone Levels

Testosterone is the primary hormone that regulates sexual desire and performance. If you’re noticing a drop in your libido or experiencing weak erections, low testosterone levels could be the cause. Consult your doctor if you think your testosterone might be low, and they can guide you on treatment options.

11. Cut Back on Porn

Excessive porn use can dull your brain’s response to real-life sexual encounters, making it harder to get turned on by actual partners. If you suspect this might be an issue:

• Try cutting back on your consumption

• Focus on building intimacy with your partner instead

12. Communicate with Your Partner

A lot of sexual performance anxiety can be alleviated by simply communicating with your partner. Open, honest conversation about your desires, needs, and any concerns can:

• Build emotional intimacy

• Reduce performance anxiety

• Strengthen your connection, which can lead to more satisfying sex

13. Explore New Things in the Bedroom

Sometimes, sexual routines can feel stale, and trying something new can reignite the spark in your relationship. Consider:

• Experimenting with different positions

• Role-playing or incorporating fantasies

• Introducing toys or new elements to keep things exciting

Being open to exploration can deepen your sexual bond and keep things fresh.

14. Try ED Medications

If lifestyle changes aren’t enough, there’s always the option of ED medications like Viagra, Cialis, or Levitra. These can:

• Increase blood flow to the penis

• Help you achieve and maintain a stronger erection

Before starting any medication, always consult your doctor to discuss the best options and any potential side effects.