Written by the UPGUYS Editorial Team

Published on March 10, 2022

We've got a very personal yet important question for you – have you ever had an issue getting an erection? If the answer to that question is yes, particularly on a regular basis, you're definitely not alone. 

Erectile dysfunction (ED) is a condition that affects between 5% and 20% of men in Canada. 

Understanding ways to naturally protect your erection will help you get your sex life back and improve your self-esteem. The right tips can help you put your ED issues behind you. 

Here are some topics we'll discuss in this article:

1. Learn Ways to Naturally Protect Your Erection
2. Eat a Healthy Diet With Fruits and Vegetables
3. Maintain a Healthy Weight
4. Add Cardio to Your Daily Routine
5. Avoid High Blood Pressure and High Cholesterol
6. Make Sure You Have No Heart Diseases
7. Quit Smoking at All Costs
8. Minimize Alcohol for Sexual Performance and Testosterone Production
9. Understand Stress and Erections
10. Avoid Risky Sex and Penile Injuries

1- Learn Ways to Naturally Protect Your Erection

Talk to a doctor first to get a diagnosis regardings your ED issues. From there, you can apply some natural ways to maintain erection quality in your life and improve your sexual performance. 

Many men have issues with erections simply because they aren't breathing correctly or deeply enough. Here are some reasons that breathing exercises can help:

1. Shallow inhaling and weak exhaling don't allow you to get the blood flow needed to maintain erections
2. Weak breathing keeps your body in a state of distress rather than relaxation
3. Deep breathing can curb performance anxiety

Breathing aside, you can improve your erection quality with some natural supplements. Cayenne extract improves blood flow so that you can stay hard longer. Some other excellent supplements include L-Arginine, Zinc, omega 3 fatty acids, and yohimbine. 

2- Eat a Healthy Diet With Fruits and Vegetables

When learning how to improve and maintain an erection, you should also look no further than what you eat. Make nutrients a cornerstone of your diet, and cut out processed foods, sodium, fried food, sugar, and overall junk. 

Eat foods that provide you with plenty of vitamins and nutrients that will fortify you. A plant-based diet is excellent for erections since it improves blood flow, heart health, and overall wellness. 

1. Avocado is a fatty fruit that has plenty of omega 3's, which are great for your heart and blood flow
2. Berries are rich in antioxidants and nutrients that lower your blood pressure 
3. Lentils are rich in protein and L-Arginine

Other foods that are great for erection quality include bananas, hemp seeds, pumpkin seeds, and quinoa. 

A plant-based diet is excellent for erections since it improves blood flow.

3- Maintain a Healthy Weight

Keeping your weight under control is one of the best ways to naturally protect your erection. Since erectile dysfunction is often a red flag for other health issues, having a healthy body weight should remain a top goal for you. 

Men that want peak sexual health need to reduce fat and build muscle. This is excellent for libido and erection quality and will always let you get the best blood flow. 

Make strength conditioning your foundation as you build muscle and increase testosterone. 

4- Add Cardio to Your Daily Routine

Let's face it – sex is the epitome of a cardiovascular workout. Add cardiovascular exercise to your daily life so that your heart is strong, blood vessels are unrestricted, and you get the stiffest, firmest erections that your body can create. 

Cardio builds sexual endurance, so you can get out of your head and into your body when you're in the bedroom.

Some great examples of cardio workouts that you should follow include:

1. Running and jogging
2. High-Intensity Interval Training (HIIT) exercises
3. Swimming and water aerobics
4. Yoga and Pilates
5. Jumping rope
6. Jiu-jitsu, boxing, Muay Thai, and other martial arts 

Add cardiovascular exercise to your daily life so that your heart is strong, blood vessels are unrestricted, and you get the stiffest, firmest erections that your body can create.

5- Avoid High Blood Pressure and High Cholesterol

Go to the doctor to get your blood pressure and cholesterol levels checked. These problems prevent blood flow to your entire body – your penis included. 

As you switch your diet and exercise, start keeping tabs on your blood pressure and make a note of how the changes work. Adding fibre and protein to your diet can also help with cholesterol. 

Your physician might also prescribe medication to help with blood pressure and cholesterol. 

6- Make Sure You Have No Heart Diseases

About 2.4 million people in Canada have been diagnosed with heart disease. You need to find out your current condition to see if you have any forms of heart disease that can hamper your sexual health. 

Some of the different kinds of heart disease that people get diagnosed with include:

1. Congenital heart disease
2. Pericardial disease
3. Heart arrhythmia
4. Coronary artery disease (CAD)

7- Quit Smoking at All Costs

Smoking is one of the biggest deterrents to heart health, which also means that it will ruin your erection quality. It's hard to have healthy blood flow when you're smoking regularly, and you're more likely to deal with blood clots, heart attacks, and other circulatory problems. 

Ditch the cigarettes by getting on a program and taking it one day at a time. Try out the nicotine patch, gum, or any other methods that get results. 

8- Minimize Alcohol for Sexual Performance and Testosterone Production

Alcohol is also a deterrent to sexual health. Limit alcohol whenever possible, and better yet, ditch it completely!

Drinking alcohol reduces your testosterone levels and even leads to elevated estrogen. The result is that it becomes difficult for you to have a high libido and can reduce the quality of your erections. 

9- Understand Stress and Erections 

Stress is also a potential problem that leads to erectile dysfunction. When your stress levels are high, your body can't relax enough to get the quality of erection that you're seeking. 

It also leads to more tension and higher blood pressure and can hamper your sex life as a whole. 

Stress is also a potential problem that leads to erectile dysfunction.

10- Avoid Risky Sex and Penile Injuries 

Risky sexual behaviours may also hinder your erection quality. You may have problems maintaining an erection when you're having sex with strangers, using drugs, and other conditions. 

You can also run into problems if you've damaged your penis due to sexual injuries. Your penis can get bent or have damaged blood vessels, preventing blood flow and responsiveness. 

Key Takeaways

The points above are helpful when learning how to improve and maintain erection quality. So much of your life and identity revolves around your sex life. 

When you can get your penis health and erections under control, you'll have better relationships, a higher quality self-image, and improvements in your quality of life. 

Start with these ways to naturally protect your erection and see what else we have to offer.