When it comes to talking about matters down below, it can be a pretty sensitive topic. Most of us prefer to keep discussions about our privates, well, private.
But keeping your todger (penis) in good working order is important – especially as you get older. Research shows that looking after your member can reduce your risk of erectile dysfunction and prostate cancer.
It’ll also help you enjoy a long and happy sex life well into the future. Not sure where to start? Here, male sexual health expert Kerri Middleton, reveals her top tips to keep your penis healthy…
You’ll be pleased to know that the number one tip is to use the tool you’ve been gifted with.
A study by Harvard University found that blokes who ejaculate more frequently — upwards of 21 times per month — have a 33 per cent lower risk of developing prostate cancer.
Men who have sex at least once a week are less likely to suffer erectile dysfunction than those who roll in the hay less often.
A Finnish study has shown that the more you use it, the better your erections will be. And don’t worry if you’re going through a dry patch – masturbation counts, too.
But it’s not just your penis that you need to work out to keep performing at your best – it’s your entire body.
Plenty of evidence links a sedentary lifestyle with erectile dysfunction, so if you want to improve staying power be sure to enjoy plenty of aerobic exercise. Running and swimming are the best for penile health.
Let go of stress
Leave your stress at work and minimise stressful situations in your home life to keep your member strong.
Excess adrenaline is released into the bloodstream when you’re in a state of worry, causing your blood vessels — including the ones in your penis — to contract.
There are plenty of methods you can use to ease tension and unwind, from meditation to laughter or pumping iron, all of which can help with performance.
Cut down on heavy drinking
One way many people choose to relieve stress after a hard day’s work is hitting the bottle. However, if you want to enjoy a healthy sex life long into the future, alcohol can seriously scupper your desire.
Binge and heavy drinking causes nerve and liver damage and can affect the careful balance of male sex hormones.
Even in the short term, alcohol curbs sensitivity and decreases reaction time, leaving you less able to perform.
It’s no secret that cigarettes harm your blood vessels and have a negative impact on your heart health.
Remember that your heart is the ultimate titan, pumping blood throughout your body — including your penis. Nicotine also makes your blood vessels contract and can stifle blood flow down below.
Drink plenty of water
Water keeps everything flowing, especially the plasma and blood cells that make your member stand to attention. If you’re dehydrated, the blood simply doesn’t flow as well as it should.
So, if you’re worried, up your daily intake of straight H2O to the recommended amount of eight glasses per day.
Don’t skip coffee
It’s a little-known fact that coffee consumption and healthy erections are linked. Drinking coffee is said to speed up the metabolism and get the heart rate going in a healthy way, contributing to blood flow and a healthy member.
Caffeine also causes the arteries in your penis to relax, promoting blood flow to the nether regions. A study found that drinking two to three cups a day has a particularly positive effect on blokes who are carrying a few extra pounds.
Keeping your penis in good health shouldn’t be a strain. All of the components required to lead a healthy lifestyle contribute to blood flow, sperm count and testosterone levels and help fight disease.
Get into a mindset where looking after yourself is a priority, and the rest will follow.
Get a good night’s sleep
It’s all too easy in our busy society to allow sleep to fall by the wayside. Between working, playing, relaxing and chatting, there’s barely enough hours in the day.
Still, rest is one of the most vital components of a healthy lifestyle. Not getting enough sleep is connected to several health issues that contribute to downstairs disappointment such as high blood pressure, diabetes and obesity.
We all know how important diet is to our overall health, but not many men realise how vital it is to eat the right diet for your penis.
The fuel you put in your body won’t only help erections – it also improves sperm count, sex drive and even affects your risk of prostate cancer. The foods to avoid:
· Anything deep-fried
· Processed meats like bacon
· Fizzy drinks
· Refined carbohydrates like white bread and breakfast cereals
The best foods to eat include tomatoes, salmon, olive oil and oysters. Another type of food associated with male sexual health is anything spicy.
A French study has found that men who consume more spicy foods have higher testosterone levels than those who shy away from them.
Serrano peppers increase testosterone levels by reducing the amount the kidneys flush out while capsaicin releases chemicals that increase your heart rate, mimic arousal and kickstart your libido.
Check cholesterol levels
Not being able to get it up becomes more of an issue the older you get — but it doesn’t have to.
The reason age is tied into loss of erectile function is because as we age, we tend to put less effort into leading a healthy lifestyle.
High cholesterol narrows the blood vessels, which is the leading cause of erectile dysfunction. Keeping fit, eating healthily and avoiding cigarettes and alcohol are the ideal ways to lower cholesterol.
Keep blood pressure in check
Like high cholesterol, high blood pressure is a sign of poor heart health. It can cause thickening of the arteries, which restricts blood flow and can cause problems with your penis.
Losing weight and enjoying regular cardiovascular exercise, along with avoiding refined carbs and salty food, will naturally lower your blood pressure.