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He is coauthor of The Hardness Factor: But better sex is only one of the benefits of better erections…. An erection requires healthy blood vessels, nerves and hormones. Unfortunately, ED affects roughly half of American men over age 60 and many younger men —most of whom have cardiovascular disease or one or more risk factors for developing it, such as high cholesterol, high blood pressure, insulin resistance, diabetes or obesity.

Erections owe most of their hardness to nitric oxide , a molecule that signals blood vessels to relax, allowing blood to enter and pool in the penis.

In a study of men ages 40 to 70, published in International Journal of Impotence Research , those who were sedentary were 10 times more likely to develop ED than those who were physically active. Start with 5, steps daily for one week. Increase to 6, steps daily the second week…and to 7, the third week…until you reach 10, Reduce the fats in your diet.

Fatty foods lead to clogged arteries, which prevent blood flow from reaching the penis. Cut back on saturated fats such as egg yolks, butter, cream, fatty red meats and palm oil.

Eat more fruits and vegetables. They reduce cholesterol and improve blood flow to the penis. Eat whole grains, nuts and seeds. They provide an important basis for cardiovascular and penile health. Spice up your foods. Chili peppers stimulate the nervous system, helping with sexual arousal. Ginger has long been considered a sexual stimulant and an overall tonic for general health.

The amino acid L-arginine found in meat, whole grains, fish, nuts and milk is converted to nitric oxide in the body. Talk to your doctor before you take L-arginine, especially if you have low blood pressure, herpes, gastric ulcer, liver disease or kidney disease. L-arginine works best when combined with Pycnogenol , a patented amalgam of more than three dozen antioxidants extracted from the bark of the French pine tree. Together, the supplement allows for better nitric oxide production and utilization.

In a study of men with mild-to-moderate ED, published in Phytotherapy Research , taking a supplement with L-arginine and Pycnogenol for eight weeks improved erections and satisfaction with sex. A daily dose of the supplement Prelox Blue, which contains a blend of Pycnogenol and L-arginine. Omega-3 fatty acids fish oil.

Found in oily fish such as salmon and sardines, omega-3s can reduce plaque inside artery walls…decrease blood clotting…lower triglyceride blood fat levels…and decrease both blood pressure and blood vessel inflammation. Omega-3s are the nutritional building blocks of heart and penis health. Horny goat weed Epimedium sagittatum.

This Chinese herb perks up sexual desire. I conducted two studies on Exotica H-G-W, a brand of horny goat weed. The first study showed that the supplement enhanced sexual satisfaction in three out of five men. The second study—in which men took horny goat weed capsules one hour before sexual activity—resulted in a significant increase in hardness in two-thirds of the participants.

Two capsules daily, totaling mg of horny goat weed. My patients take it for six weeks and then start to taper off. You can use it intermittently after that. Testosterone —the predominantly male hormone that helps drive sexual desire and performance—declines with age.

But most of that decline is caused by lifestyle—poor sleep, relentless stress and belly fat. Sleep seven to eight hours a night. Going to bed at the same time every night say, Add strength-training to your routine. Take a few slow, deep breaths a few times a day every single day—it does wonders for relieving tension and anxiety. First, relax—lie on your back on a mat or a rug with your arms at your sides and take a deep breath. Hold it for a moment, then exhale.

Lie still, and continue breathing slowly. Once you are relaxed, picture yourself about to have sex. Patiently go through the step-by-step sequence of events.

Imagine every aspect of the session, including the sights, sounds and smells associated with sex. Try to rehearse the action in your mind just as you would actually perform it. When the time comes for the actual moment, your confidence will be higher. Always consult a competent professional for answers specific to your questions and circumstances. The Secret to Better Erections. Sign up to be a Bottom Line Insider today!

Your submission has been received! But better sex is only one of the benefits of better erections… Surprising fact: