Let’s Talk about Penis

• SO WHY DO MEN DO SO LITTLE TO TAKE CARE OF THE ORGAN WE RELY ON SO MUCH?

The simple answer: unfortunately, most people don’t know what to do when it comes to penile wellness. First of all, we’re way too focused on penis enlargement: increasing penile size, penis length, and girth instead of penis function and fitness. However, there are ways to increase penis size and girth naturally, but that is a subject for another discussion. Second, these aren’t taught “dick wellness” in school.

Our culture is afraid to talk about it. And third, most physicians don’t address it. Even some urologists tend to ignore the subject altogether.

The fact is, the penis, the pelvic floor that supports it, and the surrounding organs and glands need regular care and exercise, just like any other part of the body for sexual function. All the rules that apply to overall wellness conditions, physical fitness, prevention of sexually transmitted diseases, and nutrition apply to the penis and our reproductive system.

Here is the good news. You can improve your sexual fitness, stamina, sexual pleasure safely and naturally.

• KEY FACTORS NEEDED TO CREATE AND MAINTAIN A HEALTHY PENIS.

To understand how to ensure your manhood is in tip-top shape, let’s discuss what’s needed for your body to create and sustain a healthy, long-lasting erection.

• HEALTHY CIRCULATION

Your manhood needs blood. It requires a forceful flow for enlargement to get hard and stay hard. In addition, high testosterone and nitric oxide levels also support rigid erections. Just as with the pelvic muscles, circulation to the penis often diminishes with age, causing erectile dysfunction, premature climax, and loss of sexual performance in some men. A robust circulatory system is needed to keep the penis healthy.

• STRONG PELVIC FLOOR MUSCLES

Many men think that the penis is a muscle. But the dick itself isn’t a muscle – it is primarily sponge-like tissue that expands when filled with blood. Even so, your penile functions are controlled by a group of muscles located behind the base of your penis. They are known collectively as the pelvic floor muscles (PFM).

These muscles have many roles, including creating erections by forcing blood into the penis and holding it inside. Unfortunately, these muscles are often weak and get even weaker with age, resulting in erectile dysfunction (ED), premature ejaculation (PE), and reduced sexual stamina overall. The good news is that when exercised and strengthened properly with penis exercises, also known as Kegels, Kegel exercises, or power Kegels (Kegels with added resistance), they will more effectively support the erect penis, creating stronger, harder, longer-lasting erections.

We’ll learn more about the best way to perform Kegel exercises later in the post.

• WHAT IF YOU DON’T TAKE CARE OF YOUR PENIS?

Guys, your dick will fall off. Well, it’s not that dramatic, but it isn’t pretty. Failing to take proper care of your manhood is a dangerous proposition. Neglect can result in ED, premature ejaculation, and shrinkage of the penis. That’s right! Your penis may stop working, and it can even shrink in size if you don’t take care of it. The results of such neglect can appear quickly and at an early age.

BY AGE 40, NEARLY 50% OF MEN BEGIN TO HAVE ERECTILE DYSFUNCTION
ED is the inability to attain or maintain an erection adequate for the sexual satisfaction of both partners.

This number increases by 10% with each passing decade. More than 12 million males in the world More than 12 million males in the world suffer from some form of ED.
Study after study, academic research institutions have proven it.

Likewise, failure to take care of your penis can result in premature ejaculation, which is the most common male sexual disorder, regardless of age. Generally defined as the inability to have penetrative sex for more than three minutes, more than 75% of men experience premature ejaculation in their lifetime. The condition can wreak havoc on a man’s sexual stamina and physiological well-being.

• EXERCISE & EAT HEALTHY

According to the Journal of Sexual Medicine, what’s good for your heart is good for your manhood. Words to live by. A strong circulatory system, moderate sugar levels, low cholesterol, and reduced stress all benefit your penile wellbeing. More importantly, anything that cuts off or reduces blood flow, including obesity and cardiovascular issues, is a boner killer.

Penile arteries are microscopic and can easily clog, keeping the blood from readily flowing into the penis and expanding the tissues. No expansion. No erect penis. Very simple.

Stress and adrenaline also close off the flow. Insulin resistance, caused by high sugar levels (hyperglycemia), prevents nitric-oxide production, which is a key chemical needed to create rigid penises and long-lasting sex.

Adopting a heart-healthy diet, exercising regularly, drinking alcohol moderately, avoiding tobacco, minimizing stress, getting a good night’s sleep, and taking the proper supplements will improve your penile wellness, sexual desire, and bedroom stamina.

• THE BEST PENIS EXERCISES – KEGEL EXERCISES.

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You’ve probably heard this and thought, “Kegels are only for women?” Now you know that this is untrue.

The pelvic floor muscles power your erections. The stronger these muscles are, the better. These are some of the most critical and overlooked muscles, especially for men. The pelvic floor muscles are responsible for creating and maintaining erections by forcing blood into the shaft of the penis and then keeping it from exiting the base. In addition, strong pelvic muscles cause forceful ejaculations, create penile rigidity, help with ejaculation control, and enable intense orgasms.

Unfortunately, the pelvic floor muscles are naturally weak and get even weaker with age. Underpowered pelvic floor muscles cannot force blood into the penis and keep it from flowing out, leading to ED, weak ejaculatory force, and premature climax.

In addition, a weak pelvic floor can result in hemorrhoids (especially in weight lifters) and groin pain, called chronic prostatitis (even though it has nothing to do with your prostate). The actual name for this condition is chronic pelvic pain syndrome (CPPS), and it is one of the most misdiagnosed conditions.

So how do you properly strengthen and work out your pelvic floor muscles?

Penis exercises, also known as pelvic floor exercises or Kegels, are the perfect exercise to help diminish ED and prevent premature ejaculation. These exercises have long been recommended for women, but they are just as crucial for men, some would argue even more important. Typically, Kegels consist of contracting and clenching the muscles that stop the flow of urine.

• USE IT OR LOSE IT

If you don’t use your manhood, it will deteriorate. Like any other part of the human body, the penis needs regular exercise. What does that mean? Here’s the best answer: Have sex. Have sex regularly. Masturbate often. Yes, that is right, those activities are good for you!

If one goes too long without an erection, collagen, smooth muscle, elastin, and other erectile tissue may begin to deteriorate, resulting in a loss of penile length and girth and limiting one’s ability to achieve an erection. In a vicious cycle, loss of sexual function can lead to further progression of the problem in the genital tissues.

• MASTURBATE THE RIGHT WAY

Good masturbation is good for your penis. Likewise, the two-minute-quickie is counterproductive to healthy erections. Masturbation as physical therapy requires a premium lubricant, time, and a good workout technique. We recommend the following:

Masturbate at least twice a week.
Take your time set aside 30-45 minutes.
Stretch your body and stretch your penis. Warm up your whole body with a quick self-massage, then gradually begin to focus on your penis. Penis stretching helps stimulate the penile tissue and the entire pelvic region.

Go slowly. Don’t just do the usual fist-pump technique. Change how you touch yourself frequently, move slowly, and keep strokes controlled.
Take it to the edge. Don’t ejaculate too quickly. Get close to climax but then avoid it. Do at least three-four cycles of “edging” before ejaculating. This practice fights PE.
Don’t be in a rush to clean up. After ejaculating, continue to massage your manhood. Enjoy the moment.
Masturbating the right way will ultimately prove to increase pleasure, improve your sexual wellness, and enhance lovemaking with your partner.

• CHECK YOUR MEDICATIONS

Many prescription medicines, including diuretics, muscle relaxants, and antihistamines, can significantly impair penile function. In addition, anti-depression medications also cause erectile dysfunction, delayed ejaculation and can reduce pleasure and inhibit libido. Anti-depression medication can also lead to low libdo in women low sex drive.

• How to Train Your Penis

Let’s demystify erectile dysfunction, shall we?

Whether you’re having a tough time getting erect or staying erect, it’s distressing – but you aren’t powerless over this situation. Once you have a deeper understanding of how an erection works, you can have much more control over your body and take proactive steps to train them: to look and feel stiffer, to stay harder longer, and to orgasm with more intensity.

Let’s start with the science. Why does a penis get hard?

Because the arteries inside of it swell with blood. When you’re sexually aroused, the body sends blood to the genitalia, and that blood fills two tubes of spongy tissue in the penis: the corpus cavernosa. As they swell, the penis becomes erect, and the veins here narrow to trap in the blood. That keeps the penis hard, until you orgasm or arousal ceases, and blood flows like usual.

What’s the source of erection problems?

When someone can’t get or maintain an erection, it’s either because of insufficient blood flow to the penis – meaning, their arteries aren’t pumping enough blood in – or, there’s too much blood flowing out of the penis, because their veins aren’t compressing enough.

Ten to twenty percent of ED causes are psychological, and they include stress and anxiety. But other psychological issues around arousal and sexual expectation can play a part here too: maybe the penis owner has become habituated to intense porn, so IRL sex isn’t as exciting; maybe there’s resent towards their partner, or a lack of sexual attraction. But by and large, unpredictable erections have far more to do with overall physical health, and especially vascular health.

So here are ways to train your penis for harder erections, both directly and holistically. Most of these tips have the added benefit of improving your general health, which tbh, is pretty sexy all by itself. A penis owner who’s into self-care? We love to see it.

1.) Train the rest of your body

To improve the function of your arteries and veins, you need to habituate your body to blood flow efficiency. That’s a fancy way of saying: exercise. How long? Twenty minutes a day should do it. A 2013 study found that this level of moderate exercise was successful in treating erectile dysfunction (ED), even as participants got older in age. The reasoning is simple: arteries and veins aren’t passive conduits for blood. Instead, each one has three layers, and the middle one is composed of muscle fibers. So when you exercise, you don’t just work the muscles you see with the naked eye. You work your arterial and venous muscles, which are getting stronger and stronger at supporting your erection.

2.) Get data insights on your erections

Use a smart penis ring to understand how lifestyle factors are affecting your erection. The ring ( Cock ring) is a penis ring that counts your number of nocturnal erections (which can indicate cardiovascular health), the duration of your erection, and the firmness of the penis. With app-enabled capabilities, these insights can then be used by the penis owner to optimize their erectile fitness: they can experiment with different lifestyle strategies, like more exercise, less drinking and smoking, and more healthful eating, to see which ones make the biggest impact on their erection. In addition to providing vital data, the ring is uniquely comfortable and most users report better erections and orgasms. Win, win, win if you ask me.

3.) Do kegels

You’ve probably heard of kegels before, but what you may not know is that every gender can perform them – not just vulva owners.

“Kegels” is the name for squeezing your pelvic floor muscles, as if you were stopping the flow of urine. When you take time daily to tone this muscle group, you’ll help safeguard against premature ejaculation, which is dependent in part on pelvic floor muscle tone. But in addition, strong pelvic floor muscles will give you a more intense orgasm and more of a “projectile” ejaculation. An easy starting point is this: squeeze your pelvic floor, hold for three seconds, then release for three seconds. Repeat up to 20 times. Start with one session a day, eventually building up to three or four sessions a day.

Edge during solo sex
The bolder version of kegels is edging: essentially the same thing, but you’re doing them while you’re aroused and hard.

While you masturbate, experiment with getting close to orgasm – think 7 or 8, on a 1-10 scale – then bringing yourself back down, and work your way up again. Edging like this over and over again will result in a powerful orgasm, because your genitals are so engorged with blood. But also? It will help train your pelvic floor muscles to not spasm quite so quickly, keeping your erection engaged for longer than you normally would.

4.) Sleep

Losing sleep can make you more likely to develop plaque in your arteries, which negatively affects your circulation. As we know by now, that makes it more difficult to get and maintain an erection.

So prioritize a good night’s rest, aiming for six to eight hours a night. You know the drill: put your devices to bed one hour before you do, avoid caffeine in the afternoon, look into melatonin as a supplement, and try to go to bed / wake up around the same time each day, so your body gets used to the rhythm of wakefulness vs. fatigue.

5.) Reduce your stress

The insidious thing about erectile dysfunction is that it operates on a feedback loop: failure to get hard or stay hard is stressful, so when you eventually try again, anxiety about your most recent attempt sets in. That blocks the arousal process, making it more difficult to enjoy the erections you want (or any at all). Fun!

Except, not. Because on top of erection anxiety, modern life is fast, complex, and has all too many options for stress management that compound the existing problem: drinking, eating to excess, Netflix and over-chill. None of those things help your circulation though, which is what a strong erection needs.

So find ways to manage stress that support your top-line goal. Go on walks. Talk to friends. Journal. Meditate. Try to work in something funny and delightful (like stand-up comedy) to your viewing schedule. The key is to be ritualistic about it, rather than reactive, and engage in these stress-reduction activities so often that they become a daily, calming habit (rather than a quick fix in the moment).

6.) Cut back on nicotine and alcohol, but do feel free to enjoy caffeine.

Nicotine damages blood vessels, and alcohol interferes with the messengers in the brain that tell the penis to fill with blood. Alcohol can also reduce the production of testosterone – key to the arousal process – so in truth, neither of these vices are helping your erection.

7.) The daily treat you can absolutely keep, though?

Your morning cup of coffee or tea: caffeine can improve blood flow, encouraging engorgement in your genitals during the arousal process. As always, keep it in moderation: too much caffeine can result in anxiety, and when it comes to erections, we want to reduce anxiety as much as possible.

*AVOID “MALE ENHANCEMENT” PILLS
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Finally, avoid products that can damage and degrade penis fitness. “Male enhancement” pills, also known as “Gas Station Erection Pills,” are at the top of that list. They are dangerous and don’t work. You know what I’m talking about – those eye-catching, ornately packaged capsules promise everything from enhancing penis size and width to providing explosive orgasm. Come on! No pill will make your manhood bigger. Simply put, they can all destroy penis heath and cause dangerous health conditions.

TAKE CONTROL AND ACTIVELY MAINTAIN YOUR SEXUAL VIGOR.

So what do we take away from all of this? First, don’t neglect your penis and sexual wellness. Do your exercises, especially Kegels and penis exercises. By following the steps that we’ve outlined above, you can take control of your sexual vitality, keep your penis in shape, and ensure that you are ready to perform in the bedroom. Even more importantly, making these changes will improve your sex life with your partner, significantly reduce adverse health conditions, including risks of penile cancer, and ensure penis health.

Empowered by this information? I hope so! Try these training tactics, and see if they help you get and keep the erection you want.

Reference: Dr Emily

Reference: ological surgeon Andrew Siegel, M.D., author of the highly acclaimed book

Cc : Private Gym