Many men ask me what they can do to keep their erections strong as they get older.
The truth is that maintaining good erectile function depends on the same principles as maintaining cardiovascular health.
What’s good for your arteries is good for your erections.
Over time, I’ve seen that the men who take care of their health, sleep, and emotional balance tend to preserve their sexual function for much longer.
Understanding What Affects Erections
An erection depends on the health of your blood vessels, nerves, and hormones — and on how well these systems respond to stimulation.
Anything that damages blood flow, such as high blood pressure, smoking, diabetes, or lack of exercise, will also affect erectile quality.
Psychological factors also play a role.
Excessive stress, anxiety, or dependence on pornography can disrupt the brain’s natural arousal response.
When this happens, even a healthy vascular system struggles to respond normally.
What I Recommend to My Patients
To maintain or improve erection quality, I always advise a few simple but powerful habits:
- Exercise regularly — aim for a mix of aerobic activity and resistance training.
- Eat well — prioritize fruits, vegetables, whole grains, and omega-3 fats.
- Sleep enough — 7 to 8 hours of quality sleep supports testosterone balance.
- Reduce stress — through relaxation, mindfulness, or therapy if needed.
- Limit alcohol and avoid smoking.
- Use pornography consciously — excessive use can desensitize the brain and increase anxiety.
These steps strengthen the arteries, stabilize hormones, and support both mental and sexual well-being.
Strengthening the Pelvic Muscles
I often teach my patients about pelvic floor training, also known as Kegel exercises.
These exercises target the muscles that help trap blood inside the penis during erection.
A few minutes of practice each day can noticeably improve erection rigidity and control within a few weeks.
When to Seek Evaluation
If you notice a decline in morning erections, unstable rigidity, or inconsistent performance, it may be a sign of vascular dysfunction.
You can begin by taking my self-assessment test to evaluate your situation.
If results suggest a medical cause, you can book a consultation for a detailed evaluation and personalized plan.
Sometimes, what seems like a “performance problem” is actually an early sign of an underlying vascular issue — one that we can correct.
Beyond Medication
Medications such as Viagra or Cialis can be useful, but they work best when the vascular system is healthy.
For men whose erections remain unstable despite medication, I often explore whether a venous leak or another vascular cause may be involved.
Understanding the cause allows us to choose the right treatment, whether lifestyle-based, medical, or surgical.
You can learn more about these options in the Treatments section of my website.
Conclusion
Good erections reflect good health.
By taking care of your arteries, hormones, and mind, you protect one of the most important indicators of vitality.
In my practice, I’ve seen that small, consistent changes can make an enormous difference.
Start with awareness, and your body will follow.
