According to research from the Cleveland Clinic approximately 40 percent of males suffer from Erectile dysfunction by forty years of age. This makes the difficulty of getting an erection more common than most people believe.
In terms of physiology the physiology of healthy erections as well as a healthy sexual life all are focused on blood flow. If blood can easily flow through the erectile tissue in your penis, in the event that there aren’t any other issues then you’ll be much easier to experience an erection if you’re sexually stimulated.
If the flow of blood is limited because of health issues, a habit , or something you’ve eaten or consumed, you’ll find it difficult to achieve an intimate erection. When your flow of blood is severely restricted, you won’t be able to achieve an erection.
If you’re worried about your sexual health and would like to take action or improve your overall health by enhancing the flow of blood to your penis could yield huge dividends in your sexual experience.
Below, we’ve provided various scientifically proven strategies and tips that you can employ to increase the flow of blood towards your penis. We’ve attempted to cover all bases including simple adjustments can be made in your diet, healthful habits, FDA-approved medicines and much more.
Modify Your Eating Habits to optimal blood flow
Foods you consume can affect the flow of blood. Consume a balanced diet high in minerals, vitamins and nutrients, and you’ll be able to boost blood flow as well as other important indicators of health; however, if you eat poorly and you may experience better blood flow penis.
If you’re looking to increase the flow of blood to your penis (and everywhere else in your body) Try adding these foods to your diet:
Cinnamon. Cinnamon has been believed to improve the health of your heart. In a review of research findings researchers discovered that cinnamaldehyde and Cinnamic Acid two of the main organic compounds found in cinnamon, are able to produce nitric oxide and lower blood pressure (these studies were carried out on animals).
Garlic. Garlic is believed to trigger an improvement the flow of blood. In a three-month research study on people suffering from coronary artery disease discovered that the regular consumption of garlic could enhance the function of endothelial cells, assisting to relax the arteries and boost blood circulation across the entire body.
Fish that are rich in omega-3 acids. Fish that are abundant with omega-3 fatty acids like salmon, are excellent for blood flow and are excellent source of protein. Although the evidence for their impact on overall cardiovascular health is in need of more research however, omega-3 fatty acids provide a variety of health benefits. These include a decrease in blood pressure.
Onions. They are high in flavonoid antioxidants. They may help dilate your arteries and enhance overall cardiovascular wellness. In a 2013 study of healthy males Researchers found eating a regular amount of onion extracts could help improve heart health.
Citrus fruits. Grapefruits, oranges, lemons and other citrus fruits have significant amounts of flavonoids that are associated with improved cardiovascular health and blood circulation.
If you are taking Viagra(r) or any other ED medication, it’s recommended to leave grapefruit off the above list, since grapefruit and grapefruit juice can boost blood levels of ED medications within your body.
Dark chocolate. Similar to citrus fruits and onions chocolate with high cacao content is a great source of flavonoids which could improve heart function. Try dark chocolate with an extremely high percentage of cacao (at minimum 70 percent) because this can be the best way of increasing blood circulation.
Nitrate-rich vegetables. Certain types of vegetables, including beets, spinach , and collard greens, are abundant in Nitrates. They are converted into Nitric oxide in the body, which improves the flow of blood throughout your body, and improves the health of your heart.
Nuts. Certain nuts, like almonds and walnuts, are high in minerals such as magnesium and iron that boost blood flow and improve heart health. They’re also loaded with vitamins B, A C, E and A.
The red hot peppers. Hot red peppers- and more specifically, the capaicin these peppers can improve blood flow. Studies on capsaicinoids have shown it to improve blood flow.
Researchers have discovered that they can help boost blood flow to healthy levels through stimulating the release of Nitric oxide (among other mechanisms in action).
Turmeric. Similar to red hot peppers, turmeric is associated with the increase of blood flow. In a study conducted in 2017 of curcumin, a chemical that is found in turmeric in healthy older and middle-aged men and women who are postmenopausal, researchers discovered that regular use of turmeric improves the flow of blood by a substantial amount.
While focusing on the foods that boost blood flow, as mentioned above, it’s equally crucial to stay clear of foods that could cause harm to the flow of blood. Make sure to restrict the consumption of these food items:
Salt. Foods that are salty increase the amount sodium present in bloodstreams. This could increase your blood pressure. rise. This could damage the blood vessels that supply blood to your penis. This can result in making it difficult to get an erection and sexually.
While a certain amount salt is required to maintain the best overall health (the AHA recommends a maximum of 2,300 mg of sodium daily) It’s crucial to limit your intake of foods high in salt, especially if you’re concerned about your blood flow or sexual performance.
Sugar. Although sugar isn’t directly affecting blood pressure as does salt excessive consumption of sugar may increase the likelihood of developing diabetes, which can cause damage to your blood circulation and significantly increase the risk of having to deal with erectile dysfunction.
Trans fats. Trans fats are among the most harmful kind of dietary fat that have no health benefits and a variety of cardiovascular risks (particularly with regard to LDL cholesterol). This article to trans fats from Harvard Medical School goes into more details about why they’re recommended to avoid.
It is also essential to drink enough water. The majority of blood is made of water. Therefore, it’s most efficient when you consume a regular amount of fluids that hydrate. If you’re dehydrated there’s less blood flowing throughout your body, to organs, muscles and tissues, such as the penis.
While there’s not a perfect amount of water everyone has to drink every day The eight-by-eight rule of drinking eight glasses of eight pounds each is a useful to follow. If you’re very active or on an extremely hot day, think about having an additional glasses or two.
Maintain an appropriate weight
While it’s not necessary to be obsessed with the amount of body fat you’ve got or weigh yourself each day it’s essential to maintain an ideal weight to ensure the best blood circulation in general, cardiovascular health, and sexual health.
Erectile dysfunction and obesity are inextricably linked to erectile dysfunction, with males who are obese or overweight more likely than others to suffer from a variety of sexual problems.
Although obesity isn’t the primary factor in ED but it’s connected to diabetes, hypertension and other health conditions which can increase the risk of developing erectile dysfunction. These factors may cause blood circulation issues, which can stop blood from flowing properly towards your penis.
There are other sex-related issues that can be attributed to obesity like the possibility of having less testosterone than the average. These issues make it essential to maintain an appropriate weight level in case you’re concerned about blood flow and sexual performance.
Begin a Regular Exercise Schedule
Exercise is among the most effective methods for improving your health and fitness as well as increase blood flow, which includes the tissues in your penis which helps you achieve and maintain an erection throughout sexual activity.
Regular exercise can result in lower blood pressure levels, which can lead to healthy blood flow and improving general health. This is why it’s vital to regularly exercise even if you’re not worried about your sexual health.
In a scientific review from 2018 research team concluded they found that both strength training (which could include weightlifting as well as calisthenics) as well as endurance training can be effective in decreasing blood pressure at the baseline. In short, exercising in any form is an excellent way to increase the flow of blood in your body.
Limit your Alcohol or Nicotine Consumption
The nicotine and alcohol either inhaled by smoking cigarettes or vaporizers, can be detrimental to sexual health and blood flow.
Let’s begin with nicotine. No matter how you take in nicotine, it can cause many negative effects once it is in your body. That means your heart will begin beating more quickly, your blood pressure will begin to increase and the blood vessels that regulate the flow of blood through your body will begin to narrow.
The result is a diminution in the capacity of your heart efficiently pump blood, which can reduce circulation throughout your bodywhich includes the flow of blood to your penis’s erectile tissue.
In the end, nicotineregardless of the method you choose to take it — isn’t an ideal option to ensure the best the flow of your blood or sexual activity.
Additionally, even though alcohol does not always be a direct cause of reducing the flow of blood (it’s in fact a mild vasodilator in normal quantities, but in larger amounts however, it can limit the flow of blood) however, it could affect the performance of your sexual partner. In a study from 2007, excessive alcohol consumption was associated with a variety of male sexual dysfunctions including ED.
To ensure optimal blood flow, it’s recommended to stay clear of all forms of nicotine. Although a tiny amount of alcohol is acceptable however, you should not consume a lot of alcohol if you’re looking to achieve optimal circulation and performance in sexual activities.
Limit your exposure to sources of stress
When you be anxious, the body triggers its sympathetic nervous system which results in the contraction of blood vessels and the creation of the stress hormones such as cortisol, norepinephrine and epineph. This results in increased blood pressure and an increase in blood flow to your body.
Like other substances and foods like nicotine that exert an effect of vasoconstricting stress can impact the flow of blood to your penis and could cause Erectile dysfunction. In reality, stress is among the most frequent mental causes in ED (as and a possible physical cause).
While stress can be inevitable but reducing your stress level is an easy, efficient way to improve the flow of blood to your penis and increase you sexual efficiency.
It’s as easy as altering your daily habits and routines in order to stay clear of the most significant stress triggers. Additionally, you can employ stress-reducing and relaxation techniques like breathing focus and guided imagery.
Think about using an PDE5 Inhibitor
PDE5 (Phosphodiesterase-5) inhibitors are medications that are specifically designed to improve the rate of blood flow to your penis, helping you enhance sexual performance and avoid erectile dysfunction.
A very popular PDE5 inhibitors are Viagra (or sildenafil). There are a variety of other popular medications in this class like Cialis(r) (or tadalafilwhich is an extremely durable PDE5 inhibitor) and Levitra(r) (vardenafil).
These medicines are used to treat erectile dysfunction which makes them a viable treatment worth looking into if you don’t see any improvements in blood flow after exercising or changing your diet, being healthy and avoiding harmful substances.
PDE5 inhibitors come as prescribed medications which means that you’ll need consult with your doctor prior to using these drugs. Our guide on what can expect from ED medications includes Viagra along with the other PDE5 inhibitors in more depth including information about their effects as well as how they function.
