The causes of weak tumescence range from lifestyle choices to serious underlying health conditions. Before running to the doctor for a prescription of perk-up meds, it’s a good idea for a man to think about what he can do to more proactively deal with stiffness problems. There are several natural, healthy steps a man can take to strengthen his stiffies and improve overall male organ health. Men can incorporate the following changes into their daily routines for optimal sensual function.

1. Do kegels.

Kegels aren’t just for the ladies. This exercise strengthens the bulbocavernosus muscle which, in men, is responsible for allowing the male organ to fill with blood for a nice, hard tumescence. The muscle is exercised by squeezing it; men can identify the muscle by stopping the flow of urine mid-stream. Clench the muscle, holding each clench for five seconds 10 times in a row, three times a day to start. Work up to sets of 20 as the muscle gains strength.

2. Do cardio.

The male organ gets hard during tumescence because two chambers, beautifully named the corpora cavernosa, fill with blood. Ample blood flow, then, is vital to the organ’s health. Cardiovascular exercise helps the heart work more efficiently, meaning it improves circulation. Men might think they don’t have time for cardio, but 30 minutes a day a few times a week may be sufficient to improve not only male organ health, but overall physical and mental well-being. Men don’t need to go to the gym for cardio, either. Park several blocks away from work and walk the rest of the way; walk to lunch; wind down at the end of the day with a brisk stroll; watch TV on an elliptical machine. Get creative.

3. Quit smoking.

Smoking is a great way to say “screw you” not only to the lungs but the male organ as well. Smoking interferes with blood flow. In research, smokers report lower levels of sensual satisfaction; they also tend to have fewer showings of tumescence at nighttime, indicating poor organ health.

4. Eat berries.

Nitric oxide is a chemical in the body that, among other things, is needed for the male organ to perk up because it dilates the blood vessels within the member, allowing them to fill with blood for a strong tumescence. Free radicals in the blood reduce levels of nitric oxide, and antioxidants are the answer to this problem. Dark berries are rich in anthocyanins, antioxidants that can lower free radical count and, therefore, boost nitric oxide. A handful of blackberries a day may help tumescence stay.

5. Lose weight (to lower estrogen).

Overweight men tend to have higher levels of estrogen and, therefore, lower levels of male hormone, than men who are at a healthy weight. Healthy male hormone levels are needed for proper male organ function. If men are doing step 2 above – cardio – and eating right, then the process of losing weight should already be under way.

6. Manage snoring.

Snoring can not only deprive a man’s partner of sleep, but his male organ of oxygen. When a man snores, he’s not taking in a normal amount of oxygen. Starving the male organ of this necessity can wreak havoc on the health of the rod.

Once a man has the basics of performance health down, he can turn his attention to the outside of the male organ. Nothing goes better with a big, hard tumescence than smooth, supple skin. Using a male organ health crème (health professionals recommend Man1 Man Oil) rich in natural moisturizers like Shea butter and vitamin E can keep the skin well-hydrated and pleasant to touch. Look for additional nutrients, such as vitamin C, that may promote more youthful skin and better circulation to the member.