How can I improve my erections?

How can I solve my erection problems?

“The persistent or recurrent inability to achieve or maintain an erection sufficient for satisfactory sexual intercourse”. This is, according to the French Association of Urology, the definition of erectile dysfunction, a problem much more common than it appears. Indeed, according to a study by the IFOP (French Institute of Public Opinion), 64% of men experience erection problems, and for multiple reasons.

If erectile dysfunction can significantly disrupt your daily life, it is not inevitable, and besides quick and effective medical treatments, there are various ways to reduce their prevalence.

Here are some scientifically proven tips to alleviate your erectile dysfunction problems.

1. Engage in regular physical activity

According to the French Urology Association, engaging in regular physical activity significantly reduces erectile dysfunction, especially in men aged 50 and over.

Indeed, physical activity has a positive impact on your cholesterol levels, weight, as well as your cardiovascular system and blood pressure. Proper functioning of your heart and arteries is crucial for satisfying sexual relations, and it is highly recommended to maintain them. 150 minutes of exercise per week would be enough to significantly improve their health and are therefore strongly advised.

Besides the undeniable physical benefits of sports activity, it also appears to have a very positive impact on mental health. Indeed, erectile dysfunction can also be a sign of inner distress, both mental and physical. A multidisciplinary approach is then advisable.

2. Maintain a healthy and balanced diet

Diet plays a crucial role in your health, especially your cardiovascular health. According to a recent study, a "Mediterranean" diet, rich in fruits, vegetables, nuts, and fish, and low in meat, especially red meat, and dairy products, may promote good erectile function due to its benefits for your cardiovascular health. To maintain it, avoid processed, fatty, salty, sugary foods, and those containing a high level of saturated fats.

3. Maintain a 'normal' BMI (Body Mass Index)

One of the goals of physical activity combined with a healthy diet is to maintain a weight considered "normal", which is necessary for good sexual health. In fact, according to the scientific committee of the RNPC network (Nutritional and Psycho-Behavioral Reeducation) (3), overweight men are 2.5 times more likely to suffer from erectile dysfunction. Excess weight, especially when it is concentrated around the abdomen, can have detrimental effects on your erectile function, and it is therefore advisable to maintain a BMI classified as "normal". (6)

4. Get enough sleep

According to a study published in 2018, sleep problems could impair men's erectile function. Considered as the "third pillar of our health"" after diet and physical activity, sleep plays an important role in your sexual relations. (2)

Lack of sleep is said to increase the risk of developing heart disease, diabetes, high blood pressure, and cholesterol, all of which are harmful to erectile function. Good sleep also promotes the maintenance of your testosterone levels, an important hormone in erectile function.

If your sleep is disturbed, talk to a healthcare professional who can guide you on the steps to take to improve it.

5. Stop smoking

Tobacco is an accelerator of high blood pressure and promotes venous leakage which prevents the veins in the penis from retaining blood. According to the National Committee Against Smoking, smoking increases the chances of having recurrent erectile problems by 51%, even among young men. Therefore, it is advised to quit smoking and also to reduce your alcohol consumption. (5)

6. Have a medicinal solution prescribed to you

This is the first-line treatment for men with erectile dysfunction: phosphodiesterase type 5 inhibitors (PDE5), better known under the names Viagra®, Cialis®, Spedra®, or Levitra®. By dilating the blood vessels in the penis, they allow, through a vascular mechanism, to increase the blood flow to the penis and thus facilitate an erection.

All these medications require sexual sensory stimulation to work. Moreover, do not worry, you will not have an erection without stimulation.
They do not all act at the same speed and do not have the same duration of effect. They can be taken occasionally before intercourse, with varying lead times, or as a daily treatment for Cialis. It is important to find a dosage that is suited to your personal situation.

These tablets are a very effective treatment suitable for various conditions. They are only available by prescription and are not reimbursed by social security. To obtain them, speak with a doctor.

7. Talk to a psychologist, sexologist, and/or psychiatrist

If you're feeling down, weary, or if your self-esteem seems to be diminishing, it might be time to talk to a professional. Starting therapy and improving your mental health can have positive effects on your sexual health. Increased sexual desire, regained self-confidence, acceptance of medical treatment... All of these factors can enhance your sexual vitality and your relationship.

As you may understand, the first thing to do to reduce your erectile dysfunction is to try to understand its origin, in order to address the various risk factors at the source. To do this, talk to a healthcare professional who can guide you. For a better understanding of erectile dysfunction, its causes, symptoms, and treatments, find our complete guide, here.