There are more than a handful of reasons why you would want improved more Blood Flow to Your Penis. Better blood flow directly corresponds to a firmer, rock hard erection. The quality and longevity of a man’s erection depend on how much blood is pumped into his penis when sexually aroused.
Men with erection problems suffer because there is a lack of adequate blood supply to the penile region. Here, we would learn more about different ways how one can get more blood inflow to their tool, improve their sexual performance, and achieve firm and rigid erections for the best sex of your life.
Why is Blood Flow Important?
You’d get a better sense of why optimal blood flow is so important for a firm erection by understanding the science behind it.
When you are sexually stimulated and aroused, your brain sends nerve signals to enhance nitric oxide effects, which leads to the dilation of blood vessels. Erectile tissues inside the penis then extend and contract with the help of improved blood supply to the penis. In addition to this, the smooth muscles in the penile region compress and put pressure on the arteries (i. e the blood leaving from the penis), which in turn increases the blood flow to the penis.
Putting it in simple words, erections are all about “maximizing blood inflow to the penis while at the same time minimizing the outflow of blood from the penis.” Pressure must remain intact so that the erection can continue to sustain itself. Experts estimate that you need up to 8 times the amount of blood in your penis to get a firm erection when your penis is not erect and in normal state.
The key takeaway from this is how crucial blood pumping is to erections. Any problems to free blood flow to the male genitalia can be troublesome to your sex life.
So, How to Get More Blood Flow to Your Penis?
1) Watch What You Eat:
Food affects blood flow. Some more than others. Foods such as cinnamon, onions, nuts, chocolates, spinach, honey, etc., enhance and improve blood circulation in the body. These foods can be termed as penis-friendly foods as they improve your sperm count, increase testosterone levels, and improve virility. Unrestricted and free blood flow to every part of the body, especially to your penis, guarantees that you don’t ever face any problem achieving and maintaining a firm erection during sex.
Fruits and Vegetables
A) Onions & Garlic
B) Bananas
C) Chilies & Peppers
Meats & Vitamins
A) Eggs
B) Vitamin B-1
C) Omega-3 Fatty Acids
D) Vitamin E
E) Iron
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2) Maintain an Active Lifestyle
Sedentary lifestyle with little to no physical activity is no good for your heart and its function of pumping blood. Inactivity, coupled with stress, constricts blood arteries, further becoming the root cause of erection problems. Instead, participate in an active and healthy lifestyle. Make it a point to exercise at least 30 minutes daily. You don’t need to hit the gym. Few jumping jacks, some crunches, and push-ups will do the trick. These activities help the heart pump increased blood flow throughout the body, which in turn improves your cardiovascular health and sexual performance. Exercising regularly also keeps cholesterol and blood pressure problems away.
One must always keep a check on their body weight. Obesity is one of the causes of erectile dysfunction in men. Try to maintain healthy and balanced body weight.
6 Exercises That Can Help Increase Your Blood Flow to Penis
Kegel is one of the best exercises for your erections. Muscles in the pelvic region can be strengthened by doing Kegel exercises regularly. Kegel exercise is done to target and improve the tone in pubococcygeus mainly.
Kegel exercise aims mostly to activate and strengthen pelvic floor muscles.
Pelvic curls and knee fall-outs are two important exercises that should be included in your Kegel routine every day. These are simple but effective exercise routines, which, when done correctly for over 4-6 weeks, will bring some positive change in your quality of erections.
Kegel Exercises
1) Activating Pelvic Floor Muscles
- Lie down on your back with the knees bent, the feet flat on the floor, and the arms by your side
- Exhale and squeeze your pelvic floor muscles for a count of five.
- Inhale and release for a count of five.
- Before starting the exercise identify the pelvic floor muscles as it very easy to confuse it for other muscles instead, particularly those of the stomach, buttocks, or legs.
2) Sitting Pelvic Floor Activation
- Sit with the arms at the sides and the feet flat on the floor, hip-width apart.
- Exhale and squeeze your pelvic floor muscles for a count of five.
- Inhale and release for a count of five.
- Ensure you are not squeezing stomach, buttocks, and leg muscles.
3) Standing Pelvic Floor Activation
- Stand straight with the arms by the sides, and the feet hip-width apart.
- Exhale and squeeze your pelvic floor muscles for a count of five.
- Inhale and release for a count of five.
- Ensure you are not squeezing stomach, buttocks, and leg muscles.
Pilates Exercises
4) Knee Fallouts
5) Supine Foot Raises
6) Pelvic Curl
3) Keep Them Bad Habits out of Your Life
Smoking and alcohol consumption might be fun and exciting, but they aren’t right for your health and erections. Excessive indulgence in liquor and smoking can cause your blood arteries to harden and narrow. Constricted arteries fail to supply optimal blood to the penis resulting in you facing difficulty in attaining and maintaining an erection for sex.
Smoking cessation and limiting your alcohol consumption alone can make a huge difference over time. Quitting on them will likely improve your heart health and prevent any damage to your blood vessels. Excess smoking is also linked to cancer and other critical health issues. Avoid it at all costs.
4) Pde5 Inhibitors to the Rescue
PDE5 inhibitors are no less than magic pills to men who suffer from erectile dysfunction. Medicines belonging to this class of drugs primarily improve and increase blood flow to the penis. These drugs enhance the effects of nitric oxide for better blood regulation throughout the penile region. Viagra, Vardenafil, Levitra, etc. are some popular medicines belonging to the PDE-5 inhibitor class of drugs.
In combination with dietary and lifestyle changes, PDE5 inhibitors can boost your sexual performance in bed. The effects of most of these medicines last for about 4 to 6 hours, which is ideal for satisfactory sexual intercourse.
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5) Pay Attention to Your Sleep Cycle
Sleeping is vital to healthy sexual functioning in the human body. Insufficient or disrupted sleep can hamper sexual function and may lead to erectile dysfunction in men. Optimal sleep regulates normal levels of hormones necessary for overall good health.
Less sleep may hinder blood supply to the pelvic region as the sleep cycle affects every process in the body. You should aim for at least 8 hours of sleep every night. Anything less than that for a continuous period can lead to hormonal imbalance and eventual sexual dysfunction.
6) Manage you Stress Levels
Stress and anxiety can reduce your desire to have sex and send all kinds of wrong signals to your brain. Lack of sexual thoughts due to excess stress impacts your ability to achieve a firm erection. Blood vessels get contracted under high levels of stress due to increasing levels of adrenaline. Your sexual performance and virility are also affected by frequent mood swings.
It is important that one must learn how to manage stress and not let it affect their sexual health. One of the best ways to manage stress is by doing yoga and practicing a state of mindfulness. Mindfulness refers to the act of being in the moment and not worrying about the gloomy future or past stuff. It allows you to focus all your energy on your partner and nothing else.
7) Manage Depression
Depression makes the whole world dull. Loss of interest and desire for sexual intercourse directly affects the quality of your erection. Without being sexually aroused, one can not expect a rock hard erection. Depression is one of the leading causes of erectile dysfunction in men.
Seeking help from a psychologist or psychoanalyst is the best step you can take to regain control of your sex life. Past trauma, shame, or guilt can be contributing factors to your erection problem. Your doctor may prescribe anti-depressants to you that can light up your mood and make you want to have sex again. Desire is crucial in attaining and maintaining an erection during sexual intercourse.
8) Keep a Check at Your Vitals Signs
It is essential that you keep tabs on your vital signs. Monitor your blood pressure regularly. A spike in blood pressure can be indicative of underlying other health problems. People with high sugar and cholesterol levels are more prone to erectile dysfunction. Diabetes and male impotence seem to go hand in hand most of the time. Keep your sugar levels under control at all times.
Takeaway
It’s all about the blood flow when it comes to erections. Higher the blood flow, firmer the erection. Stay from any activities that might constrict or narrow your arteries.
Include fruits and vegetables to your daily diet. Gorge on the red meat. Hydrate well. Go out in the sun more often. Exercise regularly. Spice up your sex life.
The ball is in your court, whether you want more blood to flow in your penis or not. Follow the suggestions mentioned in the post religiously; you’ll thank us.
