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How To Get Harder Erections: A Look Into Stamina And ED

UPGUYS > Blog > ED Treatment > How to Get Harder Erections: A Look Into Stamina and ED
The person who wrote this article

Published on March 03, 2023

Did you know that 50 percent of men are not fully satisfied with the hardness of their erections? Erections, or rather the lack of an erection, is not a topic many men are comfortable discussing. However, if you're dissatisfied with the hardness of your erection, you're not alone.

Studies in Sweden and the Philippines confirm that hardness is an important factor for many men and women. So, if you're struggling with how to get harder erections, what should you do?

Keep reading to learn what you can do to help.

In this article, we talk about the following:

What Is an Erection and How Does It Work?

Erections occur when you experience mental or sensory stimulation. Your body sends nerve signals that stimulate your penis. The muscles of your corpora cavernosa relax when these signals are sent.

This allows blood to flow in and fill open spaces. The pressure created by this causes your pens to expand. This gets referred to as an erection.

Your membranes that surround your corpora cavernosa are essential when it comes to sustaining that erection. It helps to trap the blood until your penis contracts and opens the channels that allow blood to flow back out.

10 Ways To Get Harder Erections

The hardness of your erection can be affected by various lifestyle factors and health conditions. Because of this, there are many things you can do every day that will help address the cause of any erectile dysfunction you could be experiencing.

Read more: Masturbation and Erectile Dysfunction: Should You Be Worried?

1- Diet

Erectile dysfunction can be improved or prevented in many cases by eating a balanced diet. A healthy diet should include a variety of fresh fruits and vegetables.

Keep a watchful eye on your sugar intake, which can cause increased blood sugar and lower your libido. A healthy diet can also help with losing weight which can improve erections. Usually, if you are overweight, you will also experience reduced libido.

When you're changing your diet, you want to reduce your salt intake and avoid saturated fat. In addition, there are some foods that you can eat to help with your erection.


Watermelon contains citrulline, which has been shown to be effective in improving blood flow to the penis. Watermelon also contains high levels of lycopene and beta carotene, which help reduce the risk of erectile dysfunction.

Read more: Painful Ejaculation: Causes and Treatment Options

Spinach and Other Leafy Greens

Leafy greens like spinach and other greens are not only high in nutrients but are also some of the best foods for improving erectile health. Fibre is key for an erection.

Men who consume foods high in fibre often have better erections in comparison to men who do not. Fibre not only keeps the heart healthy and the digestive tract running smoothly but can also reduce the risk of erectile dysfunction.


Did you know that studies have shown that men who consume between 170 and 375 milligrams (mg) of coffee per day have lower rates of erectile dysfunction?

The caffeine in your daily cup of joe can help relax the smooth muscles of your penis. This helps with erections because it paves the way for the blood to fill your penis up.

Dark Chocolate

Dark chocolate has numerous benefits for your health, so it should come as no surprise that it can also help with erectile dysfunction. It's packed with flavanols which help your blood flow.

However, exercise caution with dark chocolate; too much can be bad for your health too.


Salmon is a great source of omega-3 fatty acids, which can help prevent erectile dysfunction. Not only will salmon help you with your ED, but it can also improve heart health and your general health. Keep in mind that cardiovascular problems can cause ED making this even more important.


Nuts are a great source of good fats, which help reduce inflammation. Inflammation is the cause of many health issues, and erectile dysfunction is included. People who eat nuts often have a lower risk of suffering from erectile dysfunction than people who do not.

Oranges and Blueberries

Oranges and blueberries are packed with flavonoids. Studies have found that eating foods with flavonoids can reduce the risk of ED by nine to 11 percent.

Spicy Foods

If you need help adding a little spice to your life, try adding spicy foods to your diet. You can add some minced jalapeno to your eggs in the morning or some crushed red pepper to your salad at lunch.

Spicy foods have the potential to reduce symptoms of ED by increasing your levels of testosterone.

2- Exercise

Exercise is important for your health, sleep, and for your erection. A lack of exercise can lead to issues with erectile dysfunction.

For the best results, you should aim to exercise at least 30 minutes a day. There are several exercises that could help if a harder erection is your goal.


Yoga isn't just for the ladies. It is a great way to increase your blood flow, which helps to reduce the symptoms of erectile dysfunction. Yoga poses and stretches can also reduce your anxiety, which can also lead to erectile dysfunction.


Swimming at least three times a week for 30 minutes can improve your sexual endurance and erectile functioning. Swimming is a great exercise for your body and your mind.

Swimming does not require weights or machines, so it is low impact and easy on your body. If you have any joint or back issues, this is a great exercise to try. If you are a beginner, try the breaststroke; it is a good way to get a feel for the water.


Aerobic exercise is a great way to improve your cardiovascular health and lose weight, which in turn can reduce the symptoms of erectile dysfunction. Aerobic exercises get your heart rate up, which improves your blood flow. Aerobic exercises can include running, swimming, biking, and more.

Weightlifting and Squats

Weightlifting and squats can help to increase your testosterone levels. This can help address low libido and combat ED.


Pilates exercises are a great way to improve your flexibility and strength. It can also strengthen and tone your pelvic floor and groin. This strengthening exercise can lead to harder erections.

3- Sleep

Getting a good night's sleep is essential for your overall health. If you are not getting enough sleep, this can lead to problems with your blood flow.

Getting at least seven hours of sleep a night is important for all men, especially if you suffer from erectile dysfunction. If you have a job, school, a family, or all of the above, it can be difficult to get a full eight hours of sleep.

Try to keep the same schedule each day and get up at the same time each morning. This will help you to get on a schedule that will help you to get a better night's sleep.

Read more: What You Need to Know About Statins and Erectile Dysfunction

4- Reduce Stress

Men who suffer from erectile dysfunction have higher levels of stress and anxiety. If you suffer from anxiety or stress, this can lead to erectile dysfunction.

If you are feeling stressed, you should try to find time each day to relax. There are a few practices you can adopt to help with stress levels.


Many people find it helpful to take some time to step away from their busy lives and meditate. Meditation is a great way to relax and focus your energy on yourself.

Yoga and Exercise

You can also reduce your stress by doing some yoga. Yoga is another great way to reduce stress and get in touch with your body and your mind.

You should also try to get plenty of exercise. Exercise is key to managing stress, anxiety and depression.

Try Mindfulness

Mindfulness is another way to focus on your mind and body. It can help you to deal with stress and anxiety.

Talk to a Counsellor

If you have tried everything and you are still feeling stressed, it is time to talk to a counsellor. A counsellor can help you to get to the bottom of your stress and anxiety. A counsellor will help you to find a way to manage your stress.

5- Limit Alcohol

If you are drinking alcohol, it is important that you limit the amount of alcohol you are drinking. Drinking too much alcohol can lead to erectile dysfunction.

If you are having problems getting an erection and you are worried that it might be due to alcohol, you should try to cut down your drinking. This can be hard to do, but it is important to try.

6- Quit Smoking

Many men who are having trouble with ED are smokers. If you want to get your erection back, you should try to quit smoking. Smoking is a major risk factor for erectile dysfunction. If you quit smoking, you can lower the risk of ED.

7- Lose Weight

Being overweight can cause erectile dysfunction. Making lifestyle changes to lose weight can help you to get your erection back.

Eating healthy foods and exercising can help you to lose weight. If you're struggling to lose weight, consider talking to a nutritionist or doctor about what could help.

8- Communicate With your Sexual Partner

Your sex life can be impacted by psychological and emotional factors. If you have a problem getting an erection, you should speak with your partner and be honest about what is going on.

This can give you a safe space to express what you're feeling, and having this outlet may help reduce symptoms of erectile dysfunction. If you have trouble talking to your partner, you may want to seek out counselling.

9- Try Supplements

You can reduce the symptoms of erectile dysfunction by taking supplements. There are several supplements that could help.


Sage is a well-known herbal remedy that has been used by men for hundreds of years. Sage is a natural aphrodisiac, and not only can it help you get an erection, but it can help you to last longer.

Horny Goat Weed

Horny goat weed is a natural herb that has been used for centuries to treat male sexual dysfunction. Horny goat weed contains aphrodisiac properties, and it has been shown to improve libido.


Passionflower is a natural herb that is known for its calming properties. You can use passionflower to promote sleep and improve the quality of your sleep. Passionflower has also been shown to reduce anxiety, which can also help to improve erectile dysfunction.

Bitter Orange

Bitter orange is a citrus fruit that is used for many purposes. Bitter orange has been used for centuries to help with erectile dysfunction in men. Bitter orange contains citrates that dilate the blood vessels, which can help to improve blood flow and promote an erection.


Ginseng is a root that is used to treat erectile dysfunction. Ginseng contains several active ingredients.

This includes ginsenosides and flavonoids. These active ingredients can help to increase the blood flow to the genitals faster and improve the quality of your erections.

10- Talk to a Medical Practitioner

When you have ED, you should talk to a medical practitioner. Most men with ED can be successfully treated with a combination treatments that includes medication and therapies.

Key Takeaway: Talk to a Medical Practitioner About How To Get Harder Erections

You can get harder erections by making simple lifestyle changes. Diet, exercise, sleep and reduce stress to start seeing your sex life improve. In addition, it's important to find out if there may be an underlying cause for your erectile dysfunction. 

Do you want to learn more about how to get harder erections? Talk to a medical practitioner today to find the answers to your questions.


UPGUYS has strict sourcing guidelines to ensure our content is accurate and current. We rely on peer-reviewed studies, academic research institutions, and medical associations. We strive to use primary sources and refrain from using tertiary references.

This article is written for informational purposes only and does not constitute medical advice. The information provided in the articles cannot and should not replace advice from a healthcare professional. Talk to your healthcare provider about any physical or mental health concerns or the risks and benefits of any treatment or medication.