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Changes to your Lifestyle
The best place to start when looking at improving your erections is your lifestyle. Good general health often means good sexual health – and you can’t have the latter without the former.

Here are some ways to get stronger erections just by adjusting your lifestyle. It’ll be worth it.

Exercise
Aerobic exercise improves your cardiovascular health, upon which the working of your penis depends. Exercising regularly will get that blood flowing and it will help your levels of nitric oxide too. This chemical is crucial for your erectile function. If you’re looking at how to get stronger erections naturally, exercise is important. Avoid too much cycling, however, as this is thought to lead to penile numbness.

Sleep
ED has long been associated with men who do not sleep enough. Ensuring that you get a good night’s sleep can boost the strength of your erection – and your desire too. To help you sleep, try to cut down on your use of your phone or laptop before bed. Avoiding caffeine in the evening can help too – as can exercise. Aim for about eight hours’ sleep a night.

Find Ways to Manage Stress
Your physical and mental health are not separate concerns. Stress can be really bad for your physical health – and that includes the health of your penis.

Stress causes your brain to release cortisol and adrenaline, which interfere with your sexual hormones. This means that you often just don’t want to have sex – and it can prevent you from getting it up too. Unfortunately, experience of ED can cause further anxiety about future sexual performance.

Try meditation or mindfulness exercises to help with your stress or just find ways to enjoy yourself more. Exercise can help too, as can natural teas like chamomile.

Drink Less Alcohol
The evidence suggests that heavy drinkers are highly prone to developing ED. Alcohol, as a depressant, lowers your desire and, like smoking, reduces the blood flow to your penis. Reducing your alcohol consumption can help you to achieve stronger erections – and revive your libido too. Win-win.

Quit Smoking
There is a lot of evidence linking cigarette-smoking to erectile dysfunction (ED) – and quitting is one of the surest ways to improve your performance and the strength of your erection. Smoking causes damage to your blood vessels. And given that erections rely on healthy blood flow, this causes problems.

Does Masturbating Affect Your Erections?
It is commonly thought that masturbating can affect your erections and can ultimately cause ED. However, this is a myth. Masturbating is healthy and normal – and it can even reduce stress and help you sleep. Watching excessive porn, however, can give you unreal expectations of what sex or should be.

This can potentially affect your erections, through what is known as porn-induced erectile dysfunction. Cutting down on pornography can give you stronger erections in the long run.

Foods and Stronger Erections
The food you eat affects how your body works. And if you are looking for how to get stronger erections, thinking about what you consume can help. Here are some foods that science suggests can help.

Reduce Fatty Foods
Consuming lots of foods that are high in processed fat increases your chances of heart disease, high cholesterol, and high blood pressure. All of these negatively affect your sexual health. Reducing foods that are fried, high in fat, or heavily processed can do wonders for your vascular health, upon which your erections depend.

Eat Fruits
Many different types of fruit – including blueberries, strawberries, apples, and pears – contain flavonoids. These are antioxidants that can reduce your chances of cardiovascular disease. There was something of a stir recently, when a study found that they can reduce the chance of ED too.

Eat Spinach for Folic Acids
Men with ED tend to have reduced levels of folic acid. Increasing the levels of folic acid in your body – by eating foods like spinach, nuts, and beans – can improve your erectile health and increase sperm count.