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4 consejos para mantener una erección firme

4 consejos para mantener una erección firme

La salud sexual es crucial para el bienestar general de un individuo. Aquí te proporcionamos algunas recomendaciones para mantener una erección y disfrutar sin problemas.

La incapacidad de mantener una erección durante el acto sexual es un problema que puede dañar seriamente la autoestima masculina. Además, otra consecuencia es la pérdida de confianza en uno mismo durante los momentos íntimos con la pareja. Si estás atravesando esta situación, te proporcionamos los mejores consejos para mantener una erección firme.

La disfunción eréctil es una condición en la que el hombre no puede lograr una erección adecuada durante el acto sexual. Comúnmente se le llama impotencia y sus síntomas pueden incluir una disminución del deseo sexual.

Si este problema persiste por más de seis meses, es probable que el médico diagnostique disfunción eréctil y prescriba un tratamiento adecuado. Mientras tanto, es importante destacar que el estrés, el alcohol y la obesidad son grandes adversarios de una erección, como lo señalan varias publicaciones médicas.

Posibles factores que provocan la disfunción eréctil

Las causas de la impotencia son diversas y generalmente están asociadas a malos hábitos de vida. Estos, mantenidos a largo plazo, dañan los mecanismos fisiológicos que intervienen durante la erección.

De ahí surge la necesidad de corregir y mejorar estos hábitos siempre que sea necesario. Los desencadenantes más comunes de los problemas para mantener una erección son los siguientes:

  • Exceso de peso y obesidad.
  • Fumar, beber alcohol y abusar de otras sustancias.
  • Algunas enfermedades: aterosclerosis, hipertensión, problemas cardíacos, hipercolesterolemia, síndrome metabólico, enfermedad de Parkinson, esclerosis múltiple, diabetes, entre otras.
  • Uso de ciertos medicamentos. También algunos tratamientos para el cáncer de próstata y el agrandamiento de la próstata.
  • Entre las causas psicológicas, se puede mencionar el estrés crónico, la depresión, la ansiedad, el miedo a la disfunción sexual después de una primera experiencia y otras preocupaciones.

Los expertos utilizan el término disfunción eréctil psicógena para referirse a los episodios causados por factores psicológicos. Contrariamente a lo que se cree, la mayoría de los problemas para mantener una erección en los hombres jóvenes se deben a esta causa. También se conoce como disfunción eréctil no orgánica o disfunción eréctil mediada por noradrenalina.

En este contexto, se ha determinado que los hombres con síntomas de depresión y ansiedad son propensos a desarrollar disfunción eréctil. La confianza sexual también es un buen indicador de ella, por lo que un hombre puede experimentarla incluso independientemente de los factores de riesgo mencionados. Para más información, visita

4 Tips for Maintaining an Erection

In addition to the following tips, which can be used as a complement to medical treatment, it is important to note that erectile dysfunction can have multiple causes. Therefore, it is essential to consult a doctor for an accurate and serious diagnosis. After the consultation, also consider implementing the following actions.

1. Practice Kegel exercises

Kegel exercises directly act on the contraction of the pubococcygeal muscle and are specifically designed to strengthen the pelvic area. Experts consider them a primary approach to improving erections, and they are also a preventive method against erectile dysfunction. Here’s how to do them:

  • Lie on the floor with your feet flexed and your hands by your sides.
  • Contract your pelvic muscles for three seconds with an upward movement.
  • Relax and release the muscle for another three seconds.
  • Repeat this upward and then downward movement about 20 times.
  • Inhale when you contract the muscle, and exhale when you release it.

If you don’t know how to identify the pelvic floor muscles, you can interrupt the flow of urine once or twice. The contraction you feel when doing this is caused by the pelvic muscles, and you can perform this contraction at any time and in any place. However, it is not recommended to do it while urinating, beyond the test to identify the muscles involved.

2. Establish an exercise routine

Sedentary behavior directly affects, among other areas, sexual and reproductive health. This lifestyle is related to many of the previously mentioned causes of erectile dysfunction, such as diabetes, overweight, and metabolic or cardiac problems.

A study published in the Journal of Andrology found that physical activity reduces episodes of erectile dysfunction in middle-aged men. It does so, among other things, by improving sexual responses and overall cardiovascular health. Any type of exercise is beneficial, but aerobic exercises are recommended.

Aerobic exercises prioritize cardiorespiratory function. Swimming, running, cycling, and other similar activities are perfect examples. Try to include them in your daily routine and aim to complete at least 150 minutes of physical activity throughout the week.

3. Get enough sleep

Another tip for maintaining an erection is to establish a healthy nighttime sleep routine. Sleep has many effects on the quality of your erections. For example, a study published in the Journal of the American Medical Association in 2011 evaluated the effects of sleep restriction on testosterone levels.

The researchers found that the testosterone of the participants, all young and healthy men, decreased between 10% and 15% during the day after sleeping only 5 hours per night for a week. As known, testosterone is related to libido and overall sexual function.

It has also been observed that lack of sleep at night is directly related to difficulties in maintaining an erection. Try to get 7 to 8 hours of uninterrupted sleep per night. Remember that you cannot compensate for sleep hours with daytime naps, as the effects of this rest are not equivalent.

4. Opt for a healthy diet

Have you heard the saying “you are what you eat”? What you consume directly affects the performance of your member during sexual activity. A study published in The American Journal of Clinical Nutrition in 2016 associated flavonoid intake with an improvement in erectile function.

In general, flavonoids are found in vegetables, fruits, and seeds. They can also be found in beer, wine, and green tea. Other foods that can help maintain a strong erection include:

  • Chocolate: It is considered an aphrodisiac due to its flavonoid content, and it is suggested that it can increase sexual interest in young men.
  • Antioxidants: Dark fruits like blackberries, blueberries, and elderberries contain high levels of anthocyanins, which are antioxidants that help increase libido in men. There is evidence that a diet rich in antioxidants can improve erectile function.
  • L-arginine amino acid: Consult your doctor before consuming this supplement. It is naturally found in the body and is responsible for the production of nitric oxide, which promotes erection by relaxing blood vessels.

Your Habits Affect Every Erection

In addition to the tips for maintaining an erection, remember that leading a healthier life will allow you to improve your self-esteem and overall sexual health. Avoid the mentioned triggering factors and put into practice the four tips to enhance your erections.

Furthermore, as experts point out, up to 25% of young men experience performance anxiety, which involves distress regarding the duration and quality of the encounter. One way to avoid this is by talking to your partner, as this will give you the necessary confidence that will have an impact on your erections.

Exploring new experiences in bed can also be helpful, as monotony can reduce pleasure and sexual interest. Remember that it is essential to consult a doctor if the problem persists, to obtain an accurate diagnosis and a safe and effective treatment.

In summary, as mentioned at the beginning, medical experts usually establish a continuous six-month period before diagnosing an episode as sexual impotence. Therefore, sporadic or isolated cases can simply be that: occasional events. Enjoy your sexuality as you deserve!

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