The penis is an amazing organ, and most of us marvel at how it changes in shape, size, and constitution within a matter seconds. Aside from being responsible for some of the most epic nights in your life, you should take care of your penis because it is vital to your overall health and longevity. While we know that the size of a man’s heart is bigger than the size of his penis, we still prefer it long and hard.

Unfortunately, nearly 18 million American men over the age of 20 have reported experiencing some form of erectile dysfunction. Erectile dysfunction is the inability to maintain an erection for a sufficient and satisfying sexual encounter. Psychological factors like stress, anxiety, and depression are responsible for about 10%-20% of all cases of erectile dysfunction. Sometimes, sexual problems are symptoms of larger health issues. According to the Mayo Clinic, physical ailments like heart disease, diabetes, Parkinsonโ€™s disease, multiple sclerosis, high cholesterol stop you from getting up.

Here is a little advice on how to keep your penis healthy:

1. Do Ejaculate often either through sex or masturbation

Although masturbation doesnโ€™t have as many health benefits associated with it as full on sex with a partner, it is still good for you. A Harvard study of approximately 30,000 men found the risk of prostate cancer was 33% lower in men who ejaculated at least 21 times per month, compared to those who ejaculated less than eight times per month.

2. Donโ€™t Smoke

Smoking can shorten your penis erection up to a whole centimeter. Erections are all about how good the blood flows, and smoking calcifies blood vessels and stifles circulation. Smoking also decreases the nitric oxide, and this is essential for erection. If smoking is the cause of the dysfunction when men quit smoking, he gets better.

3. Clean It Up

Uncircumcised men have to be very careful; The American Cancer Society says smegma under the foreskin increases your risk of cancer. Even without the foreskin, it’s important to properly wash under the head with mild soap because sweat, bacteria, and debris can accumulate under the head of the penis.

4. Donโ€™t Get Stressed

Any stress can cause erectile dysfunction. Problems at work, home, and even illness can interfere with sexual responses. Stress causes your blood to be redirected from your penis to your muscles, and that makes it hard to get it up.

5. Do Exercise

A study from the University of the West in the U.K. found that pelvic exercises helped 40 percent of men with erectile dysfunction regain erectile function. The exercise also contributed an additional 33.5 percent significantly improving erectile function. A study by the Journal of Sexual Medicine, men who work out consistently experience better penis health than those who are more sedentary. So get moving.