Research published in the American Journal of Medicine states that 15% of men aged 20 to 39 years have difficulty having a long-lasting erection. In addition, problems with erection are experienced by nearly 80% of men between the ages of 40-59. How to maintain erection for 30 minutes? Check out these tips.

Tips for a Strong and Long-Lasting Erection

A strong and long-lasting erection is often an achievement for many men because it is considered a testament to their virility.

In addition, many men believe that a strong and long-lasting erection is the key to partner satisfaction. But is it possible to maintain it? How to maintain erection for 30 minutes?

Here are various ways you can make your erection stronger and longer-lasting.

1. Cardio exercise

Smooth blood flow is the key to a healthy, strong, and long-lasting erection.

Cardio exercise stimulates your heart to work harder resulting in a stronger heart that keeps blood circulation smooth and steady.

Cardio exercises include jogging 20 minutes per day, daily walking of 2 km, or aerobic exercise.

Try to avoid cycling because this cardio exercise can actually increase your risk of developing erectile dysfunction.

The more you exercise regularly, the healthier and more flexible the lining of the blood vessels in your arteries become, which contributes to the strength of an erection.

2. Quit smoking

Smoking causes various health problems, including erectile dysfunction.

Research conducted at the University of Kentucky found that people who don’t smoke tend to have a much more satisfying sex life. The reason is because smoking can cause impotence and affect the strength of an erection.

In fact, other studies have found evidence that smokers’ penises are smaller than those of nonsmokers. This is because smoking can damage the penile tissue and make it less elastic. As a result, the penis is difficult to tense even when aroused though.

3. Consuming caffeine

Caffeine is not always good for the body, but research shows that this compound can actually help you maintain a healthy and strong erection.

Research conducted at the University of Texas Health Science Center in Houston found that caffeine has properties similar to erectile dysfunction drugs

Men who drink 2 to 3 cups of coffee per day tend to have a lower risk of erectile dysfunction than those who avoid caffeinated drinks.

How to maintain erection for 30 minutes? Try this tip.

4. Maintain ideal body weight and consume balanced nutrition

Obesity can bring a series of problems to the body, including sluggish erection. This may be because obesity is likely linked to diabetes mellitus and hypertension. According to a report, more than 50% of diabetic men are at risk of developing arterial disease.

This disease can slow down the distribution of stimulation along the nerves of the body, which results in slow response or none at all.

Therefore, if you want to maintain an erection for 30 minutes, then maintain an ideal body weight.

However, if you already have diabetes, try to consult your doctor about the best way to control blood sugar.

The reason is, diabetic men with uncontrolled blood sugar will have erectile problems as much as 70% greater than those who have controlled blood sugar.

In addition to maintaining an ideal body weight, it is important for you to pay attention to a balanced nutritional intake.

Increasing the intake of foods rich in antioxidants such as lycopene found in tomatoes, berries, and watermelon can prevent you from experiencing erectile dysfunction and prevent heart disease.

Also, avoid foods high in cholesterol that can affect the health of your heart and blood vessels.

5. Yawn

Although it may sound strange, erection and yawning are controlled by the same chemical, nitric oxide.

These compounds are secreted in the brain and travel through the nerves that control mouth opening and breathing.

In addition, this compound can also be channeled down the spinal cord to blood vessels that play a role in bringing blood to the penis.

Therefore, you can try to yawn occasionally before making love to help stimulate the release of nitric oxide which can make erections stronger and long-lasting.

6. Get enough sleep

Adequate sleep is a daily obligation for overall body health. Well, it turns out that during sleep, the penis will experience an erection between three to five hours a night.

These nightly erections are not without purpose. The process keeps the penis healthy by filling with oxygen-rich blood. The more regularly the penis has an erection at night, the more flexible penile tissue will be for erections.

How to maintain erection for 30 minutes? Follow these tips!

This article was first published on Hello Sehat.