How To Maintain Erection For 30 Minutes Without Pills: 9 Best Ways
Lasting longer in bed is a testament to many men’s virility and the ultimate key to satisfaction. However, many men experience difficulties maintaining an erection for more than a few minutes. The experience is both embarrassing and frustrating. The good news is, there are many effective techniques that can help you maintain an erection for up to 30 minutes or even longer.
This guide will provide you with 9 proven ways on how to maintain erection for 30 minutes without pills. We have you covered with all the natural remedies that will help you last longer.
We will examine each option’s pros and cons and provide tips and tricks to ensure you can keep your erection for longer.
How To Maintain Erection For 30 Minutes Without Pills
1. Prioritize on Sleep
Sleep disorders such as sleep apnea have been linked to an increased risk of erectile dysfunction. A 2019 study found that losing sleep can affect blood circulation due to the development of plaques in the blood vessels.
Getting good sleep is crucial for maintaining good overall health and well-being. Having a consistent sleep schedule can help improve your quality of sleep and help you maintain an erection for longer. Similarly, night erections, which occur when you are asleep, make the penile tissues more flexible, improving your erection.
To maintain an erection, aim for 7-8 hours of sleep each night. You can do this by setting a consistent bedtime and stopping all the bad habits during bedtime. If you’re having trouble sleeping, try taking a warm shower before bedtime.
2. Eat Less Fried and Processed Food
A poor diet can affect your ability to maintain an erection in many different ways, including:
- Raising blood pressure levels
- Reducing your intake of vitamins and minerals
- Diabetes
- Heart disease
The best way to combat the negative effects of a poor diet is to eat a balanced and healthy diet. A healthy diet should include lots of fruits and vegetables, whole grains, fish and poultry. Avoid eating high-fat, high-sugar, and fried foods as they affect your sexual health.
For a better diet, you can also try eating foods rich in nutrients linked to improving sexual health, including Pumpkin seeds, Walnuts, Oats, and Flaxseed.
3. Quit Smoking and Cut Down on Alcohol
Smoking and excessive alcohol consumption are two biggest risk factors for developing ED. Smoking damages your blood vessels, which leads to poor blood flow to the penis and reduced erection quality. Also, smoking affects the strength of an erection and has been linked to impotence.
While one or two drinks can help lower the risk of erectile issues, excessive alcohol consumption is linked to sexual health issues. To maintain an erection for longer, quit smoking and cut back on alcohol. You can consider other alternative drinks, such as avocado juice and pomegranate juice.
4. Cardio Exercises
Exercising regularly and incorporating cardio exercises into your routine is a great way to improve sexual health and maintain an erection for a longer period of time. Regular exercise increase the flow of blood, which is crucial in maintaining a strong, healthy, long-lasting erection. Cardio exercises improve the heart’s functions, which boosts blood flow.
To maintain an erection, aim for around 30 minutes of moderate to intensive exercise 5 days a week. You can also try different types of exercise, like swimming, cycling, or running, which can help mix to things up. However, exercising regularly should be accompanied by maintaining a healthy diet.
Combining diet and exercise can help improve your sexual health and more importantly, overall health.
5. Follow the Mediterranean Diet
The Mediterranean diet is a good way to treat the underlying factors that cause erectile dysfunction. Mediterranean diet consists of:
- Lots of fresh fruits and vegetables, especially leafy greens.
- Whole grains, such as oats
- Nuts and seeds such as walnuts, almonds, and sunflower seeds
- Legumes such as beans, lentils, and peanuts.
- Healthy fats such as avocadoes and virgin olive
- Tubers like yams and potatoes
By following the Mediterranean diet, you improve blood flow, increase antioxidants, lower cholesterol levels, and increase the L-arginine levels in the body.
6. Taking Caffeine
Too much caffeine is not good for your body. However, caffeine is a stimulant that can help to improve sexual arousal in men and help them maintain an erection for longer. It has been shown that men who take 2 to 3 cups of coffee each day have a lower risk of sexual-related issues.
In a study conducted at the University of Texas, caffeine intake has similar properties to the drugs used in erectile dysfunction. Try to keep it to unsweetened tea and black coffee for maximum benefits. Others, such as caffeinated drinks like energy drinks, may have benefits in the short term but have been linked to another adverse effect in the long run.
7. Pelvic Floor Exercises
Exercising your pelvic floor muscles helps to:
- Strengthen your erectile muscles
- Improve blood flow to your penis
- Improve your sexual health
- Reduce your risk of developing ED
- Strengthen your orgasm control
Abdominal exercises like sit-ups or crunches are not enough to strengthen your pelvic floor muscles. Instead, you should incorporate specific pelvic floor exercises like Kegel. You can try doing these pelvic floor exercises 3-4 times a week.
Exercising your pelvic floor muscles may not help improve your sexual health immediately. You may need to repeat these exercises for several weeks before you notice any improvements.
8. Yawning
Though it sounds strange, yawning and erection are controlled by the same chemical, nitric oxide. These chemicals are channeled to the blood vessels, which helps to improve blood circulation to the penis.
Consecutively, several bunches of yawns before sex send signals to the brain, which increases arousal. It also assists in stimulating the crucial pathways that contribute to a long and good erection.
9. Penis Rings
Although Penis rings are not proven to help everyone, individual studies have shown that they can be used to counter the effects of erectile dysfunction. A penis ring is helpful in increase blood flow to the penis. This is due to a constriction or squeezing sensation of the ring around the base of your penis.
This constriction sensation restricts blood flow out of your penis. This increases blood flow to the penis and increases erection size. While it is not proven, many say it has been their game-changer in maintaining an erection.
How Can I Stay Hard Longer Without Viagra?
Eat less processed foods
Prioritize on sleep
Quit smoking
Perform cardio exercises
Reduce stress
How Long Does It Take for A Man to Be Ready for Round 2?
The time it takes for a man to be ready for “round 2” can vary from one person to another. It depends on factors such as age, physical condition, level of arousal, and individual differences in sexual response. Refractory duration can range from 15 minutes in younger males to several hours in aging males, with average men taking about half an hour.
How Long Should the First Round Last in Bed?
The sex period is a highly subjective experience. Some men can last for under 3 minutes, others last from 3-6 minutes, while those who last too long can take up to 10-30 minutes.
Conclusion
Erections are incredibly fragile. If all the conditions are not right, keeping it up for longer than a few minutes cannot be easy. Therefore, it is important to ensure you do everything possible to keep it from happening.
From eating a healthy diet to exercising and sleeping well, there are many ways to ensure that you have a long-lasting erection and that you can enjoy sex. With these tips, you can last longer in bed and have a better sexual experience with your partner!
