4 estrategias para mantener una erección firme

4 estrategias para mantener una erección firme

La salud sexual es un componente esencial para el bienestar global de un individuo. A continuación, te proporcionamos algunos consejos para mantener una erección firme y disfrutar de una vida sexual plena.

La incapacidad de mantener una erección durante el acto sexual es una de las situaciones que más puede dañar la autoestima masculina. Además, puede generar una falta de confianza en uno mismo durante los momentos íntimos con la pareja. Si te encuentras en esta situación, te presentamos las mejores estrategias para mantener una erección.

La disfunción eréctil es una condición en la que el hombre no puede lograr una erección adecuada durante el acto sexual. Comúnmente se le conoce como impotencia y sus síntomas pueden incluir una disminución del deseo sexual.

Si este problema persiste por más de seis meses, es probable que el médico diagnostique disfunción eréctil y recomiende un tratamiento adecuado. Mientras tanto, es importante destacar que el estrés, el alcohol y la obesidad son grandes adversarios de una erección, como lo señalan diversas publicaciones médicas.

Posibles factores que provocan la disfunción eréctil

Las causas de la impotencia son diversas y generalmente están asociadas a malos hábitos de vida. Estos, mantenidos a largo plazo, pueden dañar los mecanismos fisiológicos que intervienen durante la erección.

De ahí la relevancia de corregir y mejorar estos hábitos siempre que sea necesario. Los factores más comunes que provocan problemas para mantener una erección son los siguientes:

• Exceso de peso y obesidad.
• Tabaquismo, alcoholismo y abuso de otras sustancias.
• Algunas enfermedades: aterosclerosis, hipertensión, problemas cardíacos, hipercolesterolemia, síndrome metabólico, enfermedad de Parkinson, esclerosis múltiple, diabetes, entre otras.
• Uso de ciertos medicamentos. También algunos tratamientos para el cáncer de próstata y agrandamiento de la próstata.
• Entre las causas psicológicas, se puede citar el estrés crónico, la depresión, la ansiedad, el miedo a la disfunción sexual después de una primera experiencia y otras preocupaciones.

Los especialistas utilizan el término disfunción eréctil psicógena para referirse a los episodios causados por factores psicológicos. Contrariamente a lo que se cree, la mayoría de los problemas para mantener una erección en los hombres jóvenes se deben a esta causa. También se le conoce como disfunción eréctil no orgánica o disfunción eréctil mediada por noradrenalina.

En este contexto, se ha determinado que los hombres con síntomas depresivos y con ansiedad son propensos a desarrollar disfunción eréctil. La confianza sexual también es un buen indicador de ella, de modo que un hombre puede presentarla incluso sin los factores de riesgo mencionados. Para más información sobre este tema, puedes consultar eretron aktiv opiniones.

4 tips to maintain a firm erection

Beyond the following keys, which can be useful as a complement to medical treatment, it is important to highlight that erectile dysfunction can have multiple causes. Therefore, it is crucial to consult a doctor to obtain a serious and accurate diagnosis. After the consultation, the following actions can also be considered

1. Practice Kegel exercises

Kegel exercises, which focus on the contraction of the pubococcygeus muscle, are an excellent way to strengthen the pelvic area. Experts consider them as a primary approach to improving erections and also as a preventive method against erectile dysfunction. Let’s see how to perform them:

• Lie down on the floor with flexed feet and hands by your sides.
• Contract your pelvis for three seconds with an upward movement.
• Relax and release the muscle for another three seconds.
• Repeat this upward and then downward movement about 20 times.
• Inhale when contracting the muscle and exhale when releasing it.

If you don’t know how to identify the pelvic floor muscles, you can interrupt urination once or twice. The contraction you feel when doing so comes from the pelvic muscles, and you can perform this contraction anytime and anywhere. It is not recommended to do it while urinating, except as a test to identify the muscles involved.

2. Maintain a regular exercise routine

Sedentary lifestyle directly affects sexual and reproductive health, among other areas. This lifestyle is associated with many of the aforementioned causes of erectile dysfunction, such as diabetes, overweight, and metabolic or cardiac problems.

A study published in the Journal of Andrology found that physical activity reduces episodes of erectile dysfunction in middle-aged men. This is due, among other things, to improved sexual responses and overall cardiovascular health. Any type of exercise is beneficial, but it is recommended to incorporate aerobic exercises.

Aerobic exercises focus on cardiopulmonary function. Swimming, running, cycling, and other similar activities are good examples. Try to include them in your daily routine and, at a minimum, aim to accumulate a total of 150 minutes of activity throughout the week.

3. Get enough sleep

Another tip to maintain a firm erection is to adopt a healthy nocturnal rest routine. Sleep has a significant impact on the quality of your erections. For example, a study published in the Journal of the American Medical Association in 2011 evaluated the effects of sleep deprivation on testosterone levels.

Researchers found that testosterone levels in the participants, all young and healthy men, decreased by 10% to 15% during the day after sleeping only 5 hours per night for a week. As is known, testosterone is crucial for libido and overall sexual function.

A lack of nocturnal sleep has also been directly linked to difficulties in maintaining an erection. Try to rest between 7 and 8 hours per night, without interruptions. Keep in mind that you cannot compensate for sleep hours with daytime napping, as the benefits are not the same.

4. Adopt a healthy diet

Have you heard the saying “you are what you eat”? What you consume will have a direct impact on the performance of your member during sexual activity. A study published in The American Journal of Clinical Nutrition in 2016 associated the intake of flavonoids with improved erectile function.

In general, flavonoids are found in vegetables, fruits, and seeds. They can also be found in large quantities in chocolate, wine, and green tea. Other foods that can help maintain a firm erection are:

• Chocolate: it is considered an aphrodisiac par excellence and contains flavonoids. It is also suggested to increase sexual interest in young men.
• Antioxidants: dark fruits like blackberries, blueberries, and elderberries contain high levels of anthocyanins, which are antioxidants that help increase libido in men. There is evidence that a diet rich in antioxidants can improve erectile function.
• L-arginine amino acid: consult your doctor before taking this supplement. It is naturally found in the body and is responsible for the production of nitric oxide, which promotes erection by relaxing blood vessels.

Your habits influence every erection

In addition to the tips for maintaining a firm erection, remember that a healthier life will allow you to improve your self-esteem and overall sexual health. Avoid the aforementioned triggering factors and put into practice the four tips to improve your erections.

Also, according to experts, up to 25% of young men experience performance anxiety regarding the duration and quality of the encounter. One way to avoid this is by communicating with your partner, as this will provide you with the necessary confidence and will have an impact on the response of your erections.

Exploring new experiences in intimacy can also be helpful, as monotony can affect your pleasure and sexual interest. Remember that it is essential to consult a doctor if the problem persists, in order to obtain an accurate diagnosis and a safe and effective treatment.

In conclusion, as mentioned at the beginning, medical experts often establish a continuous six-month period before diagnosing erectile dysfunction as a chronic problem. Therefore, sporadic or isolated cases may not be a cause for concern. Enjoy your sexuality as you deserve!