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Either way, a combination of talking with your partner, making a few lifestyle adjustments, and forming new habits may help. Use this time to open up a discussion about any anxieties, discontents, or even boredom you may have about your current sex life. Before you do anything too drastic or long term to your diet or lifestyle, try to spice things up with:. The nutrients in many fruits, vegetables, whole grains, and legumes help improve blood flow throughout your body — including your penis.

And blood flow to the penis is one of the keys to healthy, consistent erections. Use simple whole foods like these to throw a quick, nutritious meal together, or even prep a meal or two in advance. Some research suggests the Mediterranean diet can help with several underlying factors that may contribute to erectile dysfunction ED. Heavy alcohol consumption is associated with a higher risk of sexual dysfunction.

It may even help lower your risk for erectile issues. Love coffee or tea? Caffeine has been shown to improve blood flow and relax the muscles that help you get and keep an erection. Try to keep it to black coffee , unsweetened tea, and caffeinated drinks without sweeteners. Some research suggests that physical inactivity can have a negative effect on erectile function.

Just 20 minutes of exercise a day can help improve your circulation and aid in weight management — two key factors in overall erectile health. Some research suggests the pressure put on the blood vessels and nerves in your pelvic area when biking can lead to ED. If you bike a lot to work or just for fun, consider investing in a seat that takes some of the pressure off your perineum, where pressure may do the most damage.

Having excess weight or obesity can affect your sex drive and increase your risk for conditions that affect your sexual health, including:. Eating a balanced diet and getting regular exercise are key. Not getting enough sleep, especially as a result of sleep apnea and other sleep disorders, has been linked to an increased risk of ED. Losing sleep can also make you more likely to develop plaque in your arteries atherosclerosis. This can affect your circulation, and, in turn, make it more difficult to get and maintain an erection.

Here are some tips to make sure you get your six to eight hours a night:. Research suggests that psychological factors like stress and anxiety are often the culprit behind ED. Stress and anxiety can also make you more likely to develop other conditions that have been linked to ED, including:. Try these tips to reduce stress:. Nicotine and other chemicals in vaporizers, cigarettes, cigars, and other products can damage blood vessels and reduce the effectiveness of nitric oxide.

Impairing its effectiveness can make it more difficult to get and stay erect. The earlier you quit , the lower your overall risk for developing ED. Many herbs can interact with over-the-counter and prescription medications, too. They can discuss your individual risk for side effects. Low testosterone levels can also affect your sexual performance. See a doctor if you notice any of the following:. Your doctor can order some blood tests and recommend treatment, if needed. At some point, you may have wondered: What is the average penis size?

Research says the average length is 3. The food you eat. Here are 8 nutrient-packed foods known to help with blood flow…. When most people think about penis health, they think about sexually transmitted infections and erectile dysfunction. While these conditions can…. Erectile dysfunction in young men is surprisingly common. Check out some statistics here. Find out about both physical and psychological causes of ED…. Twenty-one times every month, right? Various aphrodisiac foods may boost your sex drive and improve erectile concerns. Here are 7 foods and supplements that work like Viagra.

VigRX Plus is marketed as a safe supplement to enhance sexual performance, but does it actually work? We review the research. The use of herbs for erectile dysfunction goes back over 2, years. Now science is catching up. Read on to see which herbs have potential benefits…. Roman Swipes are a type of premature ejaculation wipe that may help you last longer during sex. We explore the science behind the product.

Medically reviewed by Janet Brito, Ph. Things to consider. Start by talking to your partner. Try something new in the bedroom. Eat more fruits, vegetables, whole grains, and legumes. Eat less fatty, fried, and processed foods. Not sure where to start? Consider the Mediterranean diet. Cut back on your alcohol intake. Feel free to drink more caffeine. Get at least 20 minutes of moderate exercise every day.

Watch how much time you spend cycling, though. All in all, maintain a healthy weight. Do what you can to minimize or better manage your stress. Try to cut back your nicotine use. You may be able to use an herbal supplement, but exercise caution. Different scenarios may produce different . When to see a doctor or other healthcare provider. Read this next. Medically reviewed by Alana Biggers, M.

Medically reviewed by Stacy Sampson, D. How Often Should a Man Ejaculate? And 8 Other Things to Know. Medically reviewed by Daniel Murrell, M. Medically reviewed by Kerry Boyle D. Roman Swipes for Premature Ejaculation.

Need a hard cock for sex

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