Do you suffer from erection problems?
You are not alone in this.
Many men suffer from erectile dysfunction. It is even one of the most common male health problems, which can significantly affect mental well-being and overall health. According to a worldwide study by the Journal of Impotence Research, so-called erectile dysfunction (ED) affects 8% of men aged 40-49 and 40% of men in the 60-69 category.  Statistics only represent those men who admit to having an erection problem.
What are the solutions? Erectile dysfunction is most commonly treated with prescription pills, such as Viagra or Cialis, but proven herbal remedies are also available. Synthetic drugs take up almost immediately, but their effect wears off quickly. In comparison, natural substances work over a longer period of time, but their effect is more permanent.
How erection problems arise and where to look for causes
Erection is a complex process that results from the interplay of several regulatory mechanisms of the whole organism: the psyche, the nervous system and the vascular system. To achieve a firm and strong erection, all elements must work together.
Erection is caused by the parasympathetic (unconscious) nervous system based on external stimuli. Sight (sight of a sexually attractive object), smell (a vast array of various scents evoke sexual desire in us), hearing (music, depth of voice, vibration) and the perception of ambient temperature (direct sunbeams increase desire) are involved.
Stimulation of the nerves leads to dilation of blood vessels in the body and filling the penis with blood. An important role is played by the amino acid L-arginine, which is involved in the formation of nitric oxide (NO). It is essential for smooth muscle relaxation and vascular potency. The muscles of the small pelvis then compress the blood vessels so that blood enters the penis and fills it. When the parasympathetic blood flow activity decreases, the erection subsides again. Erectile function is an instinctive, subconscious activity, therefore an erection can never be stimulated by conscious thought.  It is true that the more we think about an erection, the less we achieve it.
The most common negative factors are:
- imblance in the body and insufficient function of the circulatory system: high pressure, heart problems, poor condition of blood vessels, etc.
- diseases: diabetes, thyroid disease, depression and nervous system disorders
- psychological factors: stress, anxiety, anger, fear of failure or unrealistic expectations, crisis in partnership or problems associated with the economic situation
- unbalanced diet
- smoking and alcohol
- lack of exercise in the sun
How to deal with erectile dysfunction
At a young age, erection is strongly influenced by the overall mental state. Therefore, the most common piece of advice and quick solutions to problems is a visit to a psychologist who will help you find mental balance.
If we eliminate psychological discomfort, an impaired erection can also be the first warning symptom: a more complex problem may arise in the background. The body warns us of the deterioration of the blood vessels, the insufficiency of the circulatory system and a disorder of hormonal regulation. Of course, the risk of a heart attack or stroke increases. According to scientists, blood vessels cause erectile dysfunction in about 80% of cases. 
Recipe for improving health
- Changes in lifestyle and food choices based on a Mediterranean diet. According to Italian scientists, eating a diet rich in legumes, fresh and processed vegetables and whole grains, olive oil (rich in antioxidants) can have anti-inflammatory properties. This also improves blood flow. Men who also eat a lot of nuts and unsaturated fats in fish also have higher testosterone levels. Less red meat and drinking alcohol in moderation also contributes to a better erection. 
- Regular exercise. Yoga or another sport is recommended, which supports blood circulation and at the same time brings joy to a person. Regular activity supports the flow of fluids in the body and thus its proper functioning. Ultimately, blood flow to the penis improves and erections improve.  Another advantage of regular exercise is weight loss.
- Strengthening of the PC-muscle (musculus pubococcygeus). The PC muscle is the main pelvic floor muscle and can be trained like any other muscle in the human body. Appropriate exercises were designed in the 1940s by the American urologist Arnold Kegel. The exercises are not demanding, but it is necessary to pay attention to regular repetition. According to surveys, the exercise also helped men who suffer from premature ejaculation.
- Frequency of sex. Finnish researchers have found that the more a man has sexual intercourse, the less likely he is to have erectile dysfunction. 
- Time spent outside in the sun
- Meditation. Inner calm, regular breathing exercises and meditation help to manage stressful situations. Without stress, we have a better mood and also performance. As Dr.Natalio Cruz says, no-one can have an erection under stress. 
Natural Aphrodisiacs – Do You Know Them?
Human history is closely linked to the knowledge and use of aphrodisiac plants. All civilizations have utilised them beneficially. Aphrodisiac got its name from the Greek goddess of love Aphrodite and they are foods, plants or substances that awaken and increase desire, improve performance and sexual experiences.
A popular aphrodisiac is powder from Peruvian watercress root, also called maca. It is used as a dietary supplement to support male potency. It is important for men with milder disorders. This follows, for example, from a study in which dozens of men were given maca. One group received treatment with dry maca extract (2.4 g), the other received only a placebo. Researchers have found that maca has a positive effect on the subjective perception of the overall sexual well-being of men with mild erectile dysfunction. 
Nutmeg (Myristica fragrans)
The spice called nutmeg has a relatively dramatic history. It was brought to Europe by Arab traders in the 11th century. Its price was astronomical, because at that time the nutmeg only grew on the Indonesian islands. The Dutch finally gained a monopoly on its cultivation and it was a guarded trade commodity. Nutmeg gradually became domesticated in Europe and became one of the most famous aphrodisiacs. It is actually the seed of a fruit that resembles a small apricot when ripe. It has been used in Asia and the Orient for centuries. Today it is used in minimal doses to season food.
Vitamins and amino acids – let’s not forget about them
Sun, vitamin D and the male hormone testosterone, which affects erection, libido and fertility, are closely linked. A large cross-sectional study of the Medical University of Graz (Med-Uni-Graz) a few years ago showed that there are surprising seasonal fluctuations in vitamin D and testosterone levels. Based on these results, endocrinologist Daniela Hofer examined whether a dose of vitamin D could stimulate testosterone production in the testicals. It was concluded that vitamin D significantly increases testosterone levels, and the study was published in the Journal of Clinical Endocrinology and Metabolism (2014). 
L-arginine is an irreplaceable helper for vasodilation. The amino acid is involved in the production of proteins as well as nitric oxide (NO), which ensures that more oxygenated blood can flow into the blood vessels.  In the body, L-arginine is formed during the urea cycle, but it can also be supplemented with external preparations. It is recommended, for example, for individuals with high physical activity.
The effectiveness of L-arginine is also proven by a scientific study from 2018. Clients were orally administered 5 g of amino acid daily for six weeks. Although they had a low initial concentration of nitric oxide, the NO value of men doubled at the end of the experiment. 
Being fulfilled sexually is a very important part of life. Checking in on lifestyle choices regularly is empowering and will definitely benefit overall health and energy. As with any persistent problem, it is advisable to first consult a doctor. Alongside medical advice there are natural options available to create a positive outcome. Here’s some suggestions:
Increased exercise and supplementing performance with a suitable dose of L-arginine, indulging in sun and vitamin D; meditation or what about tasting the maca root powder from the Peruvian Andes, which has been used for centuries to strengthen sexual energy?