Are you looking to find out the best ways to increase blow flow to the penis with a step by step process?
There’s nothing to be shy about here; increasing blood flow to the pelvic region can elevate your sex life to the next level, and when used sensibly, can help increase penile length and girth.
It is something all of us as men stand to benefit handsomely from, more so as we age.
But it won't happen by chance. You need to employ a methodical approach, using the right foods, supplements, and advanced techniques that are the best investment of your time and money.
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Ready to explore 13 tips that can significantly increase blood flow to the penis? Let’s get into the good stuff then.
How To Increase Blood Flow to The Penis
Foods to Increase Blood Flow to The Penis
If you aren’t eating the proper diet, regardless of what you do, the body will not function the way it needs to.
This is definitely the case when trying to do something as important as increasing blood flow to the penis.
Unless your diet already supplies many of the nutrients the body needs, it will be in no way inclined to facilitate your desires.
There are certain foods that lend themselves more to the end goal of increasing blood flow than others, some of which you have probably eaten before, or can easily get your hands on.
For starters, start eating much more of these foods:
Watermelon
Turns out watermelon is one of the best foods you can eat when it comes to increasing blood flow, having been coined the moniker “Nature’s Viagra” for a reason.
Watermelon is an excellent source of the amino acid L-citrulline, which is converted into nitric oxide eventually.
Citrulline needs to be converted into L-Arginine first, which is then converted into nitric oxide; but one thing that is clear is the fact that eating more of this fruit is a sure-fire way to increase penile blood flow and subsequently, erection quality.
Green Leafy Vegetables
Green leafy vegetables are some of the best natural vasodilators available to us, thanks to their generous levels of organic nitrates.
As you may have guessed, these organic nitrates make it easier for your body to obtain the raw materials necessary for the synthesis of nitric oxide.
When we consume these foods, bacteria in our gut convert these compounds into nitric oxide, which then goes on to improve blood flow throughout the body.
Great vegetables to consume include spinach, cabbage, lettuce and collard greens to name a few.
Omega-3 Fatty Fish
Many people do not understand how healthy omega-3 fats help to improve blood flow to the body, but more specifically to the penis.
As it turns out, even though these fats do not directly convert into nitric oxide molecules, they are exceptionally good at reducing inflammation in the body.
Why is this important?
Because the more systemic inflammation that is present, the higher the likelihood of cholesterol forming plaques, and subsequently narrowing of the size of blood vessels.
This of course, then has the effect of restricting blood flow. Therefore, heart attacks occur since the tiny coronary arteries are unable to get sufficient oxygen to meet the demands of the heart.
In like manner, blood flow to the penis is impaired, and ED frequently follows.
You must strive to balance your consumption of antioxidant omega-3 fats, with the pro-oxidant Omega-6 fats, commonly found in beef, chicken and many other foods we consume daily.
Citrus And Garlic
You can take these two healthy foods separately. However, if you are looking for a potent cocktail that benefits your penis, you are unlikely to find a better combination.
Citrus fruits, thanks to their vitamin C content and other bioflavonoids, have been documented to increase nitric oxide and supports the integrity of the microvascular system by supporting healthy collagen synthesis.
Not to mention, it helps to buffer the effects of free radicals, which could accelerate the deposition of plaques inside of blood vessels.
Garlic, on the other hand, is full of organic nitrates, like the leafy vegetables referenced above. But it also contains the compound quercetin, which acts independently to stimulate nitric oxide production, and can be considered an excellent natural remedy for high blood pressure.
The combination of these two foods is significantly synergistic, with studies investigating the efficacy finding up to a 200% increase in nitric oxide expression, as well as the preservation of the nitric oxide molecules, long past the time they would usually be degraded.
This combination of foods could, in fact, be the single greatest influence on increasing your blood flow, helping to combat the middle age symptoms of metabolic disease (which include complications from hypertension and diabetes) which are known to negatively impact penile blood flow.
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Exercises to Increase Blood Flow to The Penis
It should be obvious that exercise is a useful tool for improving blood flow, even though some people do not initially see the relationship.
However, any exercise that improves heart rate is likely to improve blood flow as well, but what you will be interested in are exercises that improve blood flow to the lower abdominal and pelvic regions.
Even though virtually any exercise will improve total body circulation, the following are your best bets for improving blood flow to the penile regions:
Squats
Squats are one of the best exercises for a reason; and when it comes to increasing blood flow to the pelvic regions there is nothing better.
Squats recruit a massive amount of muscles, including those of the glutes (butt), lower back muscles, and even the adductors of the inner thigh.
The result of this large area of muscle recruitment is increased blood flow, both on a short-term and longer-term basis.
Incorporate squats into your workout plan once or twice per week for maximal benefit.
Aerobic Exercise
Also known as cardiovascular, or cardio exercise for short, nothing beats this type of exercise when it comes to increasing blood flow throughout your body.
The essence of performing cardio is to increase the efficiency by which the body can supply oxygen-rich blood to the parts of the body that need it most.
This can mean improved lactic acid buffering during exercise, or even stronger erections during a passionate sexual encounter.
Cardiovascular exercise also helps you control your overall cholesterol levels and can keep the inner lumen of blood vessels elastic, and free of plaque blockages.
For best results, you should be performing cardiovascular exercise at least three times per week, with sessions lasting between 30 and 60 minutes.
Hanging Leg Raises
Hanging leg raises are great movements that increase the strength of the core muscles, especially those of the lower abdominals.
It is important to perform these in a controlled manner, slowly descending the legs after they would’ve been contracted.
Perform hanging leg raises once or twice per week, in conjunction with other exercises that strengthen the core region for the most significant improvements in circulation.
Supplements That Can Improve Vasodilation
Supplements can make a world of difference once you have done the basics of exercise and a solid diet.
Used as a crutch, supplements can never replace a healthy lifestyle, and this explains why some people that use them feel disappointed from their experience.
However, this was never the way they were meant to be used since as the name suggests, they were meant to supplement an already solid diet and exercise plan.
Regardless, there is a place for supplement use when you have covered all your bases but need a little extra boost to achieve your full potential.
The men’s sexual health industry is saturated with supplements that promise everything under the sun but fail miserably as they do not address the most important aspect; which is increasing blood flow in a clear and reproducible manner.
Consider adding these to your arsenal before purchasing any of the expensive products on the market:
L-Arginine
L-arginine is the gold standard of all vasodilator supplements, included as a primary ingredient in many male enhancement supplements available for purchase on the market.
The good news? In the vast majority of cases, it works well.
Even though L-arginine is found in many foods, it is impractical to get a significant amount from consumption alone, which is why supplementation is needed.
L-arginine is converted into nitric oxide, where it may then act on the cavernosal arteries of the penis.
Daily consumption of a supplement containing L-arginine is a solid bet for improving blood flow to the penis long-term, and when combined with a healthy diet and exercise program is usually enough to fix any problems you may be encountering.
L-Citrulline
Like L-arginine, L-citrulline is another amino acid frequently used as a vasodilator supplement.
At first glance, it may seem counterproductive to supplement with L-citrulline, as it first requires conversion into L-arginine, and then subsequently into nitric oxide, before its blood flow enhancing properties can manifest.
Surprisingly though, L-citrulline can boost nitric oxide levels in a manner more efficiently than L-arginine itself because it is able to bypass breakdown into inactive metabolites more than L-arginine can.
The net effect is greater conversion into nitric oxide, as more L-arginine remains unchanged.
It's not uncommon to see more and more supplements ditching L-arginine in favor of L-citrulline.
MACA
Also known as Peruvian ginseng, this is as close as it gets to natural Viagra. Maca works via a mechanism identical to prescription erectile dysfunction drugs, which is via phosphodiesterase five inhibition (PDE-5).
PDE-5 is an enzyme that breaks nitric oxide down and inactivates its, leading to the cessation of the vasodilator action.
In addition to this inhibition, it also increases levels of a critical enzyme known as nitric oxide synthase (eNOS), the presence of which dictates the speed of nitric oxide production.
This enzyme is often referred to as the rate-limiting step since you cannot out produce the amount of enzyme you have.
You can, however, actively increase the level of this enzyme, which then translates to increased production of nitric oxide and blood flow.
Supporting Techniques to Improve Blood to The Pelvic Region
Testicle Massage
A testicle massage is a simple technique, which as the name suggests, involves massaging of the tiny glands found within the testicles.
A testicle massage has numerous benefits for men, though more than 95% of men have no clue such a technique even exists.
While benefits range from earlier detection of prostate changes (in some cases, cancerous changes), it can also benefit you due to the fact that it improves blood flow as well.
In addition to the massage, there is an associated technique that also involves gentle stretching, which allows for the scrotum to naturally hang a bit lower, which is better for the production of sperm.
See Also: How To Increase Testicle Size
Cold Water Therapy
While cold water can be a useful tool for improving blood flow, by itself it is not the best use of your time.
Rather, you need to take advantage of alternating hot and cold-water therapy, which can provide a short-lived surge in blood flow to the groin.
This technique is so straightforward that many people never even think about it, but it has a lot to do with our survival mechanism.
Basically, when we are cold, blood moves away from out extremities (legs, arms, and even the penis) and to more central areas of the body.
Heat, on the other hand, has the opposite effect. Blood flow spreads out, in an effort to dissipate the heat via the skin.
By first saturating the genitals with cold water, blood moves away, then when exposed to hot water, blood surges back to the area, and the result is engorgement of the corpus cavernosum (the tissue of the penis head that floods with blood and gives an erection).
So, to put this in action, what you can do is:
It's important to note that this effect does not persist indefinitely, but when combined with a healthy lifestyle it's likely to translate into improved penile vascular health.
Advanced Exercise For Increasing Blood Flow
Kegels Exercises For Men
You’ve probably heard about Kegel exercise for women, but the fact is that Kegels can benefit both genders and help men gain control over their erections and delay ejaculation.
Kegels take advantage of strengthening the pubococcygeus (PC) muscles, sometimes referred to as the muscles of the pelvic floor.
You probably know what these muscles are without really knowing their utility.
To locate exactly where these muscles are, stop your urine flow midway by contracting the muscles that cause the stoppage.
Those are your PC muscles. Once located, you can easily replicate this contraction at will throughout the day, practicing it at your convenience.
Start with contraction holds lasting about 10 seconds. Perform this 5 to 10 times daily, then slowly increase up to 200 times daily or as needed.
Strengthening of the PC muscles also increases the amount of blood the corpus cavernosum can hold, which means more potent erections at will.
This exercise should be performed especially by men as they age, or those with a pre-existing metabolic disease who need to prevent erectile dysfunction.
Conclusion
Increasing vascular health of the penis and surrounding pelvic area should be every man’s business, as a time will come (regardless of your overall health) when things start going downhill (pun intended).
You can help to delay when this happens by helping to support circulation now, and by implementing the strategies outlined above when you notice symptoms.
Be sure to support your effort by regularly consulting with your urologist if you are unsure of what else can be done.
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