(Medically Reviewed by Dr. Zac Hyde M.D) (Updated August 17th 2022)
A healthy penis is a happy penis. And a happy penis makes for both a happy man and a happy partner.
You want to be a happy man with a happy partner and a happy penis, right?
Here are our six penis health tips that will help you make your penis the happiest it’s ever been.
Penis Health Tips #1: Balance Your Prolactin Levels
Prolactin is primarily associated with pregnancy and breast-feeding (you might have guessed that from the name), but also is important to aspects of men’s health.
Trouble is, too much or too little has been directly linked with erectile function, reduced libido, and other sexual health problems for men (source). So it’s vital you keep yours in balance.
Getting your prolactin levels tested is quick, easy, and cheap. You can ask your doctor to include it in your next blood work series, or some pharmacies will do a blood screen on demand for less than $100.
If your prolactin is too high, here’s a list of supplements to help you bring it down to normal levels:
- Vitamin E
- Vitamin B6
- Mucuna Pruriens
If your prolactin is too low, use one of these supplements to up your production:
- Goat’s Rue
Penis Health Tips #2: Don’t Abuse Your Body With Drugs
That’s right, kids! Just say no to drugs!
Well, just say not to too many drugs. I’m not here to tell you to never, ever take an ibuprofen when you’re sore from a run, or have a gummy at the end of a rough day.
If you like a glass of wine with dinner once or twice a week, that’s not going to ruin anything.
I am here to tell you to keep that to a minimum. Recreational drug use has been strongly linked again and again with health problems including erectile health and issues with systems (like hormone production and your circulatory system) that support or control erections.
Also, ask your doctor for natural supplements or lifestyle decisions that can treat illnesses you find yourself dealing with. In many cases, these are cheaper and better for you long-term than Big Pharma dosing.
And don’t even think about taking erection medicines. These create a downward spiral where your body depends on the drug to get erections, which means you take more of the drug, which makes you more dependent…
Yeah. For that stuff, really truly Just Say No.
Penis Health Tips #3: Do Ejaculate At Least 4 Times a Week
Ready for some good news?
A no less illustrious institution than Harvard University (source) found that ejaculating 4 or more times per week reduces your risk for prostate cancer by 33%, and has equally profound benefits for your general sexual health.
That’s right. The doctor says you should come a little more often than every other day.
If at all possible, you should be having those orgasms with the help of a partner. Frequent sex improves your erectile health, helps with your general health, and strengthens your relationship.
Masturbation, especially masturbation with the help of porn, can do some serious damage to your brain’s ability to uptake the hormones responsible for arousal and sexual pleasure.
So have sex when you can, and have a “menage a mois” when you can’t.
Penis Health Tips #4: Don’t Eat Estrogen-Heavy Foods
Like prolactin, estrogen is a hormone most associated with female sexual health, but which men need to their own bodies, too.
But when you have too much estrogen in relation to your testosterone, it can trigger a series of hormonal and physical problems which make your penis less healthy (source).
To prevent this problem, engage in activities which reduce estrogen, boost testosterone, or both:
- Reduce your body fat
- Eat more broccoli, brussels sprouts, cauliflower and cabbage
- Avoid soy products, licorice, mint, flax seeds and hoppy beer
- Eat organic meats, dairy and clean carbohydrates
Penis Health Tips #5: Do Maximize Your Human Growth Hormone Supply
This one’s simple math: high levels of Human Growth Hormone (HGH) mean better erections and a happier penis. Low levels of HGH practically draw a frowny face emoji on your junk (source).
Science is still unclear on the exact reason this is so, but HGH is associated with other aspects of male performance and virility, which is why it’s a popular doping agent among athletes.
Boost your HGH with a combination of dietary supplements and exercise.
For the supplements, cycle in some arginine, lysine, and vitamin D, and cut out processed sugars as much as possible. While you’re at it, eat more organic and protein-rich meats.
For exercise, you want something fast and heavy. Sprint workouts do a good job here, as does High Intensity Interval Training (HIIT).
Anything that cycles through pushing you to your limit, resting briefly, then doing it again.
Penis Health Tips #6: Don’t Smoke!
This one could have been part of the don’t abuse drugs entry above, but it’s important enough to warrant its own listing.
Studies have shown again and again (source) that smoking is directly correlated with erectile dysfunction.
That’s because smoking damages your cardiovascular system and deprives your blood vessels of oxygen.
The flow of oxygen-rich blood to your penis is why erections happen. Anything that hurts that process hurts the health of your penis.
Further, there’s evidence smoking impacts your hormonal production, which interferes with the impetus to get an erection in the first place.
Also, it makes you taste bad when you’re kissing. So even if you can get a good boner going, you’ll have fewer people who want to share it with you.
Penis Health Tips #7: Avoid Low Carb Diets
Low-carb and ketogenic diets have grown in popularity over the last couple of decades, but you might want to reconsider them for your penile health.
Not eating enough carbs can impact your penis in two significant ways.
First, some data links low-carb and ketogenic diets to a drop in testosterone levels. Given the importance of the hormone for male sexual health, a reduction can result in:
- Low sex drive
- Erectile dysfunction
- Poor sperm quality
- An inability to experience satisfying sex with your partner
Second, despite their mixed reputation among health-conscious people, carbohydrates are the primary fuel source for your body.
As such, carbs fuel almost all internal processed and supply your body with the energy it needs to operate at peak efficiency.
While some people can adapt to a low-carb approach, many struggle to adjust and experience persistent symptoms:
- Excessive fatigue
- Muscle weakness
- Loss of motivation
- Brain fog
- Inability to concentrate
Lift Heavy (But Don’t Overtrain)
Weight training is beneficial on many fronts. It strengthens our bones, develops our muscles, makes us more functional, contributes to good metabolic health, and reduces the risk of mental conditions.
But did you know that lifting heavy can also promote penile health?
According to some data, physically active men experience stronger erections and lead more satisfying sex lives than their sedentary counterparts.
Intense activities like heavy weight training promote blood flow to all areas of your body and improve your cardiovascular health.
As a result, blood can more easily travel to the penis, leading to healthier erections.
It’s important to note that weight training is demanding, and the rule of “If some is good, more must be better.” doesn’t apply.
You must train hard a few times per week but avoid pushing yourself to your limits all the time as that can lead to overtraining.
Penis Health Tips #9: Eat Eggs
Eggs are a source of controversy even today. But, as research grows, we are moving away from the idea that eating eggs will lead to cardiovascular disease and early death.
We are now beginning to understand eggs and the immeasurable positive impact they can have on our health.
One of the most notable benefits of eggs is their excellent nutritional profile. Eggs are loaded with some of the highest-quality protein available and provide a good amount of healthy fats.
Proteins and fats play a huge role in producing testosterone. Inadequate intake of either nutrient can lead to a drop in the hormone’s levels and impact the male reproductive organ.
Additionally, consuming enough protein is necessary for creating an anabolic state––tissue growth.
Being in an anabolic state is beneficial because it stimulates the production of anabolic hormones: human growth hormone, insulin-like growth factor 1 (IGF1), insulin, and testosterone.
Eggs are also great because they are affordable, go well with many other foods, and are easy to prepare. You can enjoy them boiled, fried, baked, as part of a recipe (e.g., pancakes), and more.
#10 Sleep Deeply
The irony is that countless people skimp on sleep in favor of other, seemingly more important things like watching an extra episode of Breaking Bad.
Unfortunately, not getting enough sleep is the single biggest mistake you could make.
Good sleep is necessary for optimal functioning, well-being, mental health, cognition, and much more. How well your body produces hormones also depends on sleep.
According to some research, sleep deprivation can lead to marked drops in testosterone levels and an increase in cortisol.
Lack of sleep can also lead to poor circulation and increase the risk of erectile dysfunction. We also can’t forget the importance of sleep for feeling well.
A single night of poor sleep might not be that bad, but chronic deprivation increases the risk of mood swings, depression, and fatigue, leading to a drop in sexual desire.
According to most guidelines, adults should aim for seven to nine hours of sleep. Good ways to promote deep and restful sleep include:
- Avoid caffeine within eight hours of going to bed
- Limit alcohol consumption in the hour or two leading to your bedtime
- Have dinner two or more hours before bed
- Avoid screens within an hour of going to bed
- Invest in a quality mattress and pillow
- Keep your bedroom cool, dark, and quiet
- Have a pre-bedtime routine consisting of relaxing activities like taking a shower or bath, reading a book, writing in a journal, meditating, and stretching
#11: Don’t Diet. Do This Instead…
Dieting is sometimes unavoidable.
For instance, you might have gained some fat if you’ve been more liberal with your food intake recently, and you now have to spend some time dieting.
The good news is that dieting isn’t the only way to improve how your body looks.
But even if you have a lot of fat to lose, you should not spend too much time in a calorie deficit because that leads to a drop in several hormones, including testosterone.
G-flux refers to the amount of energy you consume and expend. A person burning and expending 1,500 calories per day would be considered in a low g-flux state.
In contrast, someone burning and expending 4,000 calories daily would have a high g-flux.
A higher g-flux is beneficial because it promotes an anabolic environment and reduces the risk of testosterone suppression. Consuming more energy is also necessary for feeling better and being more productive.
Though we don’t have research that connects g-flux and penile health, it’s fair to assume that turning over more calories would have a positive impact.
You’re more likely to feel better, maintain a healthy sexual drive, and experience stronger erections.
The most practical way to boost your g-flux is to move more throughout the day.
Even small activities like taking the stairs and parking your car farther from your destination can add up, resulting in a healthier metabolism.
Plus, moving more means enjoying more food, reducing the risk of nutrient deficiencies, and not gaining unwanted weight.
#12: Control Your Alcohol Consumption
Small amounts of alcohol can be beneficial. For instance, a glass of red wine with your dinner can improve your cardiovascular health and help your body fight oxidative stress.
Data also finds that the occasional drink can promote insulin sensitivity and longevity.
Unfortunately, problems begin when people increase their alcohol consumption too much. Doing so can impact your penile health in two significant ways.
First, alcohol is a nervous system depressant. It slows down the signals from your brain and can prevent you from achieving or maintaining an erection, even if you are aroused.
Second, alcohol can suppress testosterone production, particularly after a night of heavy drinking. Testosterone would need several days to return to normal.
None of the above is to say that you must avoid all alcohol. We simply recommend you limit your intake and pick healthy choices like red wine.
#13: Do Pelvic Floor Exercises
Just as certain muscles can make you more functional, developing your pelvic floor muscles can improve your erectile health and lead to a more satisfying sexual life.
In one study from 2004, researchers set out to test a hypothesis. Pelvic floor muscles play a role in erectile health, and weakness in the area can result in erectile dysfunction. Researchers split 55 men with erectile dysfunction into one of two groups:
- Group 1 did pelvic floor exercises (also known as Kegel exercises) and received suggestions for lifestyle improvements
- Group 2 only focused on lifestyle improvements
Three months later, the men doing these exercises saw significant improvements in all measures of erectile health. All the subjects saw further improvements after six months.
You can start with a simple exercise. To perform it, imagine that you’ve just started peeing but must stop immediately for some reason.
You should feel tension around your penis and behind the testicles. Perform 20 to 25 repetitions in one go and do that two to three times per day.
#14: Avoid Pornography…
Most of us link addiction to pain killers, drugs, and alcohol. But did you know that you could also be addicted to pornography?
That’s right–-data suggests that pornography addiction is real and leads to brain changes similar to those seen in people with cocaine or alcohol addiction.
Consuming porn might seem like a harmless habit, but it overstimulates your mind, making you less able to get aroused by a real sexual partner.
The effect is known as porn-induced erectile dysfunction (PIED). Many men bury themselves in porn and the mental stimulation it provides.
One of the best things you can do to improve penile health and strengthen your erections is to quit watching porn. Doing so might lead to a temporary drop in libido that’s often accompanied by other symptoms.
The state is known as flatline and typically lasts 10 to 70 days.
#15: Engage in Smart Penile Training
Research shows that using penis enlargement tools (a penis pump) can improve erectile health in almost all subjects. These findings are likely because such devices mimic your body’s natural way of producing an erection.
A penis pump can lead to better erections because it draws blood to the organ.
The effect can last up to 30 minutes or long enough to have a good time. The more you engage in penile training, the better your erections can become.
At some point, you might not even need the pump to get a firm erection and maintain a healthy sex life.
We also can’t forget that these devices are designed to enlarge the penis by stretching the tissue.
A penis pump achieves the effect by forcing more blood into the penis, which stretches it from within.
Penis Health Tips – Conclusion:
Don’t take all of these suggestions on at once. Making that many changes to your lifespan “cold turkey” will lead to burnout, and chances are you’ll be back in your old rut within a few weeks.
Instead, take one on this week and practice it until it’s automatic. Then take on another until it’s second nature.
Then another…then another…until your penis is as healthy and happy as you can make it.