This blog is all about healthy erections.
How do they happen? What areas of are involved and how does it actually work?
Firstly, there has to be stimulation, except for night time erections.
There are 4 ways an erection can be stimulated.
- Emotional or Imaginative
- Visual
- Olfactory, i.e smell
- Tactile, i.e touch
The first 3 are referred to as psychogenic erections and the last one is referred to as reflexogenic erection.
In a reflexogenic erection when a stimulation is present, the receptors in the skin send a message via the nerves to the spinal cord and back out to the tissues, which begins to signal the process of an erection.
With psychogenic erections, when you think about or see something arousing, various parts of the brain become stimulated, which then sends signals down the spinal cord out to the nerves of the penis to activate the erection process (1).
When the penis is a non-aroused state, the smooth muscle in the penis and arteries are contracted which only allows a small amount of blood to get into the penis to provide nutrients to the tissues (1). As soon as the penile nerve becomes active, it releases a chemical called nitrous oxide. This chemical is responsible for telling the arteries to dilate (i.e open) and relaxes the smooth muscle (3, 4).
As blood rushes into the erectile tissue of the penis it causes the blood pressure within the penis to increase. The blood pressure in the penis needs to reach between 300-400 mmHg (measure of pressure) to become rigid and block the veins so that blood does not escape (1, 3).
To put into perspective, the aorta which pumps blood throughout the body is about 120/80 mmHg, for the penis to be rigid and reach an upright position it needs 300-400 mmHg (a measurement of pressure) for effective function (3). This is why we need a healthy and strong heart and circulatory system.
Need some exercise ideas? … check out my 7 min work out video.
So to summarize quickly. In order to have optimal erections you need
- Nerves to be intact and stimulated adequately
- Enough nitrous oxide
- Enough blood pressure
How can you keep your erections strong and happy? As, Dr. Brandies calls it, “Penis Healthy Biohacks.”
- Staying heart healthy
You need good, flexible and healthy arteries and veins to maintain overall blood pressure. When blood pressure is too high, the doctor may give you blood pressure medication which will lower your overall blood pressure. As a result it could make it harder to achieve the blood pressure necessary in the penis for an erection, which if you remember needs ot be about 300-400 mmHg.
Watching your cholesterol , because once plaque get into the arteries its very difficult to get it out. If the arteries are stiff you will get an increase in blood pressure, plus it will be harder to get blood into the tiny arteries supplying the penis.
Remember, nitrous oxide? A normal part of aging is that the amount of nitrous oxide decreases by approx 50% by age of 50 and 75-80% at age 70, which causes the arteries to become stiffer. Then add plaque build up and you might have an unhappy penis (3).
- Diet
Burgers, donuts, and sugar are not great for heart health. I know that big slabs of beef taste good and it’s not about giving up these things. It’s about eating condiment size portions of meat, occasionally and adopting more plant based foods. Not sure how to eat better, seek out a dietician or Naturopathic Doctor to come up with a meal plan that works for you.
- Stop Smoking
Smoking is not the greatest thing for the heart and circulatory system. Quitting can be scary, so seek out the right type of program for you. Perhaps a place to start is Allen Carr’s Easy Way to Quit Smoking App. Quick videos that you can access at the tip of your fingers on your phone.
- Exercise
Stronger muscles, stronger heart, means better blood flow. Find an activity you like and get out there to do it.
Did you know that pelvic floor exercises can help too? Kegels are not just for women! Also a common misconception is that Kegels are all about squeezing. Pelvic floor exercise is about squeezing, relaxing and coordination.
Not sure what to do? Book an assessment with me.
- Decrease Stress!
Modern day stress like work, finances, kids, marriage, releases the same hormones as if a tiger was chasing to kill you. Since it is the same hormones the signals the body gets are to fight or run. If you have to fight or run, erections are not exactly that important.
So for example if you are stressing about your ability to maintain an erection during intimacy, you may in fact cause the loss of the erection because the hormones of stress re-routes your blood and all of a sudden you lose the blood pressure in the penis and down it goes. Same thing can happen if you are thinking about something at work or finances, while trying to get it on.
If you are having trouble with stressful thoughts around sexual performance or are not managing your stress well, consider seeing a psychotherapist, sex therapist or clinical sexologist.
References:
- Dean, Robert et al. 2005. Physiology of penile erections and pathophysiology of erectile dysfunction. \Urol Clin North Am. 32(4): 379-v.
- Gratzke, Christian. 2010. Anatomy, Physiology and Pathophysiology of Erectile Dysfunction. International Soxciety for Sexual Medicine. 7: 445-475.
- Jason Brandies. 2019. Stronger Erections. Presentation from the Sexual Vitality Summit.
- Burnett, Arthur. 1995. Role of Nitric Oxide in the Physiology of Erections. Biology of Reproduction. 52: 485-489.