A man can maintain potency until the age of 60-70 years and even longer. But the presence of unfavorable factors can provoke a decrease in potency in men after 40 or at an earlier age.To boost a man’s ability to maintain an erection, the doctor may prescribe medicines that increase blood circulation in the male reproductive organ and relax vascular muscles. Treatment may also include special exercises to strengthen the perineal muscles, massage, psychotherapy, vacuum constriction therapy, shockwave therapy, surgery, etc.
Prevention of poor erection includes stopping smoking and drinking alcohol, reducing stress and anxiety. It is necessary to normalize physical activity and get rid of excess weight. In addition, a person should start eating healthy. Read this article for details.
What is Erection
An erection is an increase in the volume of the penis with a sharp rise in its elasticity, caused by stretching and filling the cavernous bodies during sexual arousal. The phenomenon of erection is a sophisticated combination of neurovascular changes in the corpora cavernosa of the penis, the final link of which is the relaxation of the smooth muscle elements of arteries, arterioles, and sinusoids.
Sexual stimulation activates the parasympathetic nervous system. The release of neurotransmitters, in particular nitric oxide, from the vascular endothelium of the cavernous bodies leads to the accumulation of cGMP in the cavernous tissue and relaxation of the smooth muscle cells of the walls of the afferent arteries and cavernous bodies. Filling the lacunae with arterial blood causes compression of the venules and blocking the outflow of blood from the penis.
Continued arousal and stimulation during sexual intercourse maintain blood flow levels, creating tension. Once ejaculation or stimulation stops, blood flows out of the penis and it returns to its normal size and shape.
Role of blood flow
The role of blood flow in ensuring normal erectile function is critical. When a man is sexually aroused, the arteries carrying blood to the corpus cavernosum and spongiosum dilate, and the veins through which the blood flows sharply narrow. As a result, a significant amount of blood accumulates in the penile bodies and an erection occurs. This state of the blood vessels persists throughout the entire erection.
At this time, all tissues of the penis, with the exception of the skin, do not receive the blood supply they need. The bodies of the penis are not connected by blood vessels. Each body has its own artery through which blood is delivered to it, and its own veins through which this blood flows out of it.
The male penis consists of two cavernous and one spongy bodies. The corpora cavernosa are spindle-shaped and located next to each other, and below them is the corpus spongiosum, which passes into the glans penis. The bodies contain many small lacunae or cavities. This feature of their structure makes erection possible.
How to Maintain Erection for 30 Minutes
Erectile dysfunction (ED) is usually associated with neurological, vascular, and hormonal disorders. The cause may also be the use of certain drugs or the person’s psychological state.
Nevertheless, there are some effective practices to keep erection longer. These include special diet and nutrition, quitting smoking habit, stress management, use of sexual techniques, aids and devices, etc. More information about this can be found in the following paragraphs.
Lifestyle Factors for Longer Erections
Lifestyle factors such as lack of physical activity, poor diet, obesity, alcohol abuse, and frequent stress contribute significantly to the development of ED. Consequently, those people who want to maintain erection for 30 minutes without pills should first consider changing these risk factors.
Diet and nutrition
Some products help maintain erection, but others, on the contrary, adversely affect erectile condition. It is recommended to eat more nuts, fish, fruits, vegetables, whole grains, eggs, and dark chocolate. They contain vitamins and minerals important for a man’s health, enhance blood circulation, and boost male sexual performance.
Foods rich in saturated fats, containing high levels of sugar, fried and salty foods should be avoided. They cause metabolic disorders, increase glucose and cholesterol levels, which impedes blood flow and leads to decreased erection.
Alcohol and caffeine
Alcohol and ED are closely related. Alcoholic drinks slow down the functioning of the brain and therefore disrupt the normal production of testosterone in the testicles, leading to a weakening of sexual desire and deterioration in sperm quality. Therefore, if you want to keep your erection longer, stop drinking alcohol.
The negative effect of nicotine on erection should also be noted here. It worsens the condition of blood vessels, leading to deterioration of blood supply to the corpora cavernosa and problems with erection. So, quitting smoking habit is another key to solving the problem.
As for caffeine, a 2015 research examining the connection between caffeine and erectile dysfunction found its positive effects on the male reproductive system. This is because caffeine relaxes the smooth muscle tissue of the genital organ, making it easier to maintain an erection. But it is not recommended to drink more than 2-3 cups of coffee per day, since a high dose of caffeine can negatively affect the heart condition and reduce potency.
Kegel exercises are great for improving potency and strengthening the pelvic muscles. Here is one of the exercises that you can do to maintain an erection for a long time:
Squeeze your pelvic floor muscles and hold them in this position for 5 seconds. Then relax. Repeat the exercise 10–20 times. It is recommended to do 2-3 such approaches per day.
Sleep and stress management
Daily stress and lack of sleep have a detrimental effect on cardiovascular health, which in turn can cause problems with sexual function. So, try to learn how to manage your stress and sleep. Breathing exercises, regular fitness, and meditation are what you need in this case.
You can also use some sexual techniques to keep your erection longer. Techniques such as stop-start and squeezing are very effective and popular.
Stop-start involves stopping penile stimulation when ejaculation approaches. In general, the stopping process can be repeated up to three times (ejaculation occurs the fourth time). The technique allows to achieve enhanced erection and provides good control over ejaculation for a period of 2 to 10 weeks but requires patience and diligence from both partners.
The squeeze technique means squeezing the head of the penis shortly before ejaculation. This is a way to improve sexual function and prevent premature ejaculation.
Sexual Aids and Devices
The benefit can also be retrieved from using sexual aids and devices.
CSD500 condoms have a vasodilation effect due to the fact that they are treated with nitroglycerin gel. The gel improves blood flow to the penis and thereby enhances erection.
A cock ring is a product made of an elastic material, such as silicone, that is placed on the base of the penis. Its main function is to create a barrier to the outflow of venous blood from the penis. This way it is possible not only to get a harder erection but also to prolong sex.
Medications for Improved Erection
If you want to maintain erection for 30 minutes with medicine, you can use Viagra, Cialis, Levitra, and other PDE5 inhibitors. Such drugs help relax smooth muscle cells and increase arterial blood flow, resulting in an erection. Feel free to discuss this issue with your healthcare provider.
Erection is a rather complex physiological process that occurs as a result of the interaction of CNS, PNS, vascular smooth muscles, and cavernous bodies. A failure in one of these systems can lead to poor erectile function. Fortunately, the range of treatment methods is quite wide and allows one to get rid of the problem quickly and effectively.
Is it possible to stay hard for 30 minutes?
It is possible to stay hard for 30 minutes if there are no conditions that impair erectile function.
How can I stay erect longer naturally?
Healthline journal gives lots of tips on how to stay erect longer naturally. These include a special diet, abstinence from alcohol, stress management, Kegel exercises, use of sexual techniques and devices.
How can I train my erection to last longer?
You can use stop-start and squeeze techniques to train your erection to last longer.
How can I keep an erection for 30 minutes without pills?
Try changing your lifestyle by focusing on eating healthy, reducing stress levels, engaging in regular walks and other physical activities. Various sexual techniques and devices may also be useful.