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I Can’t Get Rock Hard Anymore: Potential Causes and Solutions

8 min read
I Can’t Get Rock Hard Anymore: Potential Causes and Solutions

Men of all ages can experience softer-than-usual erections - medically referred to as 'erectile dysfunction'. In some cases, the problem is temporary, but in other cases, it can be longer lasting and happen each time you try to have sex or masturbate.

In this guide, we'll explore the causes of softer-than-usual erections - looking at the many reasons it can happen and the lifestyle factors that often cause this kind of erectile dysfunction. We'll also look at practical tips to help you try to overcome erection problems, as well as times when it is important to see your healthcare provider about your symptoms.

At a Glance:

  • Causes of ED: Erectile dysfunction can result from both psychological factors (like stress, anxiety, or depression) and physical health issues (such as poor blood flow, nerve damage, or hormone imbalances).
  • Lifestyle factors: Stress, alcohol consumption, smoking, and poor diet or exercise habits can significantly impact erectile health.
  • Improvement strategies: Mental health care, regular exercise, a healthy diet, and reducing alcohol/smoking can all help improve erectile function.
  • Consult a doctor: Seek medical advice if ED persists, as medications or treatments like a penis pump may be necessary.

 

Why can’t I get a full erection anymore?

Men who are facing any level of erectile dysfunction will find that there's either a psychological or physical reason contributing to the symptoms. Psychological reasons can include common mental health problems like stress, anxiety, and depression. Physical reasons will often relate to issues with the blood vessels that control blood flow to the penis and the habits or behaviors that create these health problems.

Since there's no one reason that applies to all men with sexual dysfunction issues, it's useful to take an honest and open-minded look at the physical and psychological factors to see which could apply to you.

Psychological Reasons

Science tells us that mental well-being and libido (sex drive) are closely linked. Factors like stress, anxiety, depression, and relationship problems can disrupt the normal neurological pathways that are crucial for achieving and maintaining an erection.



If you're someone experiencing erectile dysfunction and stress of some level, your body's "flight or fight" response could be at least partly to blame. While physical threats are fairly uncommon in modern life, we're programmed to respond in the same way to psychological stressors like work-related stress, financial worries, or the stresses of family life. When this happens, your body prioritizes survival functions (like the production of adrenaline and cortisol) over non-essential functions - including erectile function.

Of course, it's not just stresses and anxiety that can lead to erectile dysfunction - depression is also very closely linked to ED too, with studies showing that as many as 25.2% of men suffering with ED also have depression. As well as reducing mood-boosting brain chemicals like serotonin and dopamine, depression often leads to decreased energy, lower self-esteem, and a lack of interest in activities once enjoyed - including sex.

If you're someone experiencing erectile dysfunction and stress of some level, your body's "flight or fight" response could be at least partly to blame.

While the impact of these psychological issues can directly lead to erectile dysfunction, unhealthy coping strategies can also add to the problem. Drinking alcohol, smoking, or unhealthy eating are common behaviors for people experiencing stress or depression - and each can lead to further physical reasons that impair healthy sexual function. What's more, worry about failing to get an erection can also lead to performance anxiety - keeping your body in a loop of stress that can feel difficult to break.

Physical Reasons

While it is typically sexual desire in the brain that begins the process of getting an erection, this quickly leads to a series of physiological processes and responses within the body. The most significant of these is an increased blood flow to the penis and the trapping of blood within the penis when it becomes erect.

Since blood flow is so important, any damage or narrowing of the blood vessels and arteries that lead to the penis can prevent proper erectile function.

This kind of damage is often a result of physical health issues like hypertension (high blood pressure) or diabetes.

Nerve function is also essential when it comes to achieving an erection. Both diabetes and physical injury can lead to nerve damage, which in turn can disrupt communication between the brain and the penis - making it hard or impossible to get an erection regardless of desire levels.

Regardless of nerve and blood vessel health, hormone imbalances can also lead to softer-than-usual erections. In men, testosterone plays the most significant role in sexual function, influencing the brain's response to sexual stimuli and triggering the dilation of blood vessels in the penis. As such, if testosterone levels are low, it can affect both libido and your penis's response.

What factors can influence an erection?

Now we've looked at what causes either softer-than-ideal erections or the inability to get an erection, it's a good idea to explore the sources of these psychological and physical factors.

In this table, you'll see specific lifestyle factors and conditions, then specific examples of how the effect they can have an erection health.

Some medicines, especially antidepressants and blood pressure medications, can cause or worsen ED. Lack of exercise can contribute to poor cardiovascular health and the psychological issues that cause ED.

FACTOR  HOW IT AFFECTS ERECTIONS

Stress and anxiety

Increased stress and anxiety can trigger the body's fight-or-flight response, reducing blood flow to the penis and impeding erections.

Depression

Depression can lower sexual desire and disrupt physiological processes essential for erection due to hormonal imbalances.

General health

Poor general health can negatively affect circulation and nerve function, critical for erectile function.

Alcohol intake

Excessive alcohol consumption can impair nervous system function, decreasing the ability to achieve an erection.

Smoking

Smoking damages blood vessels and can cause heart disease, impairing arterial flow necessary for an erection.

Medications

Some medicines, especially antidepressants and blood pressure medications, can cause or worsen ED.

Weight

Excessive weight increases the risk of vascular problems, diabetes, and hormone imbalances which can cause erection problems.

Exercise

Lack of exercise can contribute to poor cardiovascular health and the psychological issues that cause ED.

Diet

A poor diet and regular processed foods can lead to vascular disease and affect blood flow, worsening issues with erections.

What can you do if you’re struggling?

While erectile dysfunction issues might feel life-changing, there are many actions you can take and lifestyle adjustments possible to help you overcome softer-than-usual erections.

We've listed a range of steps you can take here. It's perfectly possible that not all will be relevant to you - but it can be useful to understand them all, especially because many will help you enjoy better overall sexual health.

1. Work on mental health issues

Taking care of your mental health is just as important as taking care of your physical health. It's useful to start by thinking about possible causes of stress or depression in your life and addressing those things if possible. It can be useful to talk to a therapist to help with this. If you feel like you have specific psychological issues around sex, seeking out specific sex therapy can be useful too.

Therapy isn't essential though - there are lots of practices you can try that are proven to help ease the symptoms of stress and depression. Exercise, spending time outdoors, mindfulness, and yoga can all help to calm your mind, connect you with your body, and be more aware of your mental health - and there are often free apps that can help.

TIPS TO REDUCE STRESS AND ANXIETY

Illustration on How to Reduce Stress and Anxiety 

2.  Monitor your overall health

Health concerns rarely happen overnight - they tend to creep up on men, who are statistically less likely to seek medical advice than women. By keeping a check on your health with regular doctor's visits and check-ups, you're far more likely to see the early symptoms of issues that can lead to erection problems.

3. Reduce alcohol intake

While moderate alcohol consumption might not cause problems, reducing your intake can have significant sexual health benefits. As well as increasing the chance of weight gain, excessive alcohol can impair nervous system function and lead to erectile dysfunction, so cutting back helps maintain clearer pathways for sexual function.

4. Engage in exercise

Regular physical activity, including aerobic (cardio) and resistance training (weights), boosts cardiovascular health and enhances blood flow, both crucial for a strong erection. Resistance training specifically helps in building muscle and improving metabolic health. Exercise also alleviates stress and can enhance self-esteem, further supporting overall sexual health.

5. Review your medications with your doctor

Certain medications might contribute to erectile dysfunction. Consult with your healthcare provider to review your current prescriptions if you're experiencing the symptoms of ED. They may adjust your medications or find alternatives that have fewer sexual side effects.

6. Quit smoking

There are very clear links between smoking and ED - so stopping smoking tobacco products is one of the best decisions for improving erectile function. Smoking is proven to damage blood vessels and hamper blood flow to the penis. Quitting can rapidly improve circulation and enhance your overall vascular health.

7. Improve your diet

There really are diets that can improve penis health - a healthy diet rich in whole foods will support vascular health and can combat erectile dysfunction. Eating plenty of fruits, vegetables, and whole grains helps stabilize blood sugar levels and enhances mood stability, reducing mood swings and stress that can affect sexual performance. Reducing processed foods and saturated fats promotes better blood circulation and minimizes the risk of the vascular issues that can impair erectile function.

8. Consider medication

If lifestyle changes don't seem to be making a difference to your erectile dysfunction, it can be a good idea to talk to your doctor about erectile dysfunction medications. PDE5 inhibitor drugs (like Viagra and Cialis) can be highly effective by increasing blood flow to the penis - helping you get and keep an erection when combined with sexual stimulation.

9. Try a penis pump

A penis pump - also known medically as a vacuum erection device - can be a practical and easy-to-use alternative to medications. By creating a vacuum around your penis, blood can be manually drawn in, helping to achieve an erection.

For people experiencing erectile dysfunction, it's important to find a penis pump that's exactly the right size - and to always use your pump with a constriction ring to help maintain your erection after pumping.

How to Find the Perfect Penis Pump for You

When to see a doctor

Many of the symptoms and causes that we've covered here are very common; however, if you frequently struggle to achieve or maintain an erection, it's important to consult a healthcare professional and talk openly about your sexual health. This is especially important if you notice new symptoms suddenly or if your erectile dysfunction causes significant stress or relationship problems.

While it can sometimes feel intimidating to talk to your doctor about erectile dysfunction, it's important to remember that these kinds of conversations are absolutely routine for anyone who works in sexual medicine.

If you'd rather not speak to a doctor face-to-face, you may decide to look for a trusted online doctor service as an alternative.

It's also very important to see a doctor if you have other symptoms - like any pain in your genitals - as an underlying health condition might be at play. A doctor will be able to provide a comprehensive evaluation, looking at any underlying causes and then discussing treatment options tailored to your specific needs.

Summary: I can't get rock hard anymore

There are many reasons why men struggle to get a full erection - ranging from psychological issues like reduced sexual desire, anxiety, and depression to physical health issues like diabetes or hypertension. Many of these issues can be improved with lifestyle changes - potentially including some mental well-being self-care, exercise, dietary changes, and reductions in alcohol or tobacco use.

Combining some lifestyle changes with a discussion with a healthcare provider is a good idea - as it will help you rule out any underlying issues that could be contributing to your erectile dysfunction. Doctors can often help you with strategies like diet support or exercise ideas too - as well as potentially referring you for talking therapy support for your mental health.

It's important to understand that erectile dysfunction is exceptionally common and happens to millions of people.

It's a condition with lots of treatment options - many of which will enhance other parts of your life at the same time.

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