The penis is one organ that fails some persons when they need it to work. However, not all men know that the performance of the penis is controlled by what they do and the food they feed their body.
Why is it that when a man catches a glimpse of a woman’s cleavage or backside, the penis could stand for long. But when the time for sexual intercourse comes, the same man will seek this erection to no avail.
He wants to stay hard, but the penis keeps failing.
What is the problem?
There are many things that could affect the erection level that a man gets during intercourse.
However, there are things that a man could do to improve penis erection during sexual intercourse.
1. Control Anxiety
The first is anxiety that builds up when you are alone with a woman. Some persons who have quick ejaculation during sexual intercourse fall within this category.
They have great expectations and this sends a wave of blood to the brain, causing quick ejaculation.
Controlling the desire to go down to intercourse will help keep your erection.
Mind control is the key to overcoming this phycological manipulation of your ejaculation time.
2. Improve Your Heart Health
Sadly, most men do not know that the heart is what controls the power of the penis.
The erection that you get is as a result of the pumping of blood to the veins in the penis.
To improve your heart health here are few things to ensure you do.
Sleep And Food
You need to get good sleep and eat foods that keep the heart healthy. It is recommended that an individual should get at least 8 hours sleep each day.
You should find a way to get enough sleep each day to ensure the heart is refreshed.
Incorporate into your diet, foods that promote good heart health. This is highlighted later in this article.
Exercise
Exercise also helps the heart work better. It is a way to service your heart. In our previous articles we listed exercises that help improve pelvic floor.
3. Manage Stress
A 2013 study showed the relationship between stress management and erectile function. If you wonder whether you are stressed, take a look at your daily activity and the amount of sleep you get (1).
Really, stress affects the signals that the brain sends to the heart to pump more blood to the penis.
Like anxiety, stress could make the penis weak during sexual intercourse.
To get relief from stress, practise deep breathing, meditation, going for leisure moments, spending time with loved ones and journaling.
Also, you can lower stress level with foods that you eat. Indeed, some foods help calm nerves.
Some of the foods to add to your diet are legumes, nuts, seeds, and whole grains.
Others are foods that are rich in zinc – oysters, cashews, liver, beef, and egg yolks. Also, fatty fish and foods that contain omega-3 fatty acids are good for stress management.
These foods are also great in lowering anxiety and stress.
4. Use Alcohol In Moderation
People who are addicted to alcohol and consume so much of it often end up with Erectile Dysfunction.
Alcohol affects the brain by slowing down how it sends signals to the other parts of your body including your penis.
Sadly, not many persons are aware that there is so much sugar in some beer they drink.
Reducing the amount of beer you take, for instance, lowers the sugar level released to the blood. This in turn affects the brain’s signals to the heart.
5. Quit Tobacco Smoking
Tobacco smoking also affects a man’s sexual function.
A 2014 study stated that cigarette smoking affects erectile function.
Interestingly, the researchers also highlighted that quitting smoking also improves erectile hemodynamics.
6. Watch Your Food
If you eat mostly carbohydrates, you will need to adjust this and add to your diet, more if whole grain foods.
Another food to add to your diet is leafy greens. These foods contain vitamins and minerals that promote the flow of blood, brain function and heart health.
In the absence of health issues, your food is what you should watch to increase penis erection time during sexual intercourse.
7. Watch Your Weight
Your weight is another thing that can affect how long your penis can stay erect during sexual intercourse.
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An unhealthy weight triggers diabetes, heart diseases, high cholesterol and other chronic diseases.
These conditions affect how hard your penis could be and how long it could stay erect.
8. Ensure Your Hormones Are Balance
Having a balance sex hormone is one way of having a good sexual health.
In male humans, testosterone is the primary sex hormone and anabolic steroid.
It plays a key role in development of male reproductive tissues such as testes and prostate, as well as promoting secondary sexual characteristics such as increased muscle and bone mass, and the growth of body hair.
To know if your hormone is balanced, you would need to go for a test.
Now that you know, all you need to do is adjust your lifestyle and diet to ensure you see results.