Lifestyle Changes to Improve Erectile Function

Inability to maintain or get an erection is embarrassing for many men and can have a negative impact on their self-esteem. Erectile dysfunction is more common than many people think. It affects up to 30,000,000 men in the United States. Although medications such as Viagra may provide temporary relief, positive lifestyle changes will improve the erectile health and function over time.

What causes erectile dysfunction? ED is caused by a number of physical and mental factors.

Some of the most common causes are:

• Cardiovascular disease
• Obesity
• Low testosterone
• Sleep disorders
• Smoking
• Alcohol/drug abuse
• Stress/anxiety
• The following are some of the ways to reduce your risk:
• Relationship problems

Lifestyle changes can help improve or reverse ED symptoms. Let’s look at some lifestyle strategies that are effective.

Exercise regularly

Cardiovascular exercises improve circulation and get the blood flowing, which are essential for achieving and maintaining erections. Try to do 30-60 minutes of aerobic exercise per day, such as brisk walking or swimming. Burning extra calories is a healthy way to lose weight. Obesity can be a risk factor for ED.

Include Pelvic Floor Workouts

The muscles of the pelvic floor are important in allowing proper blood flow to the penis. Incorporate Kegel or pelvic floor exercises into your daily routine to strengthen the muscles. You can tighten the muscles that you use to stop your urination and hold them for 5 second, then relax for 5 sec, repeating 10-20 times.

A healthy diet can make a huge difference in your sexual performance. A diet high in fruits, vegetables and whole grains can improve circulation and reduce inflammation.

Make sure you get enough erectile-dysfunction fighting nutrients, such as:

• Vitamin C
• Vitamin E
• Vitamin D
• L-arginine
• Zinc
• Niacin

Avoid foods high in sugar, fat, salt, and other processed ingredients that can worsen ED.

Achieve a healthy weight

Carrying excess weight can put additional strain on your cardiovascular system, and disrupt hormones that are linked to sexual function. By calorie-controlled diet and regular exercise, you can achieve a healthy BMI. Even modest weight loss will boost your stamina and performance.

Manage Stress

Chronic stress is known to reduce libido, and can make it hard to relax enough to achieve an erection. Exercise, meditation, yoga or deep breathing are all healthy ways to reduce stress and anxiety. You can also talk to a therapist. Relaxation and enjoyable activities should be prioritized.

Improve Your Sleep

A good night’s sleep is important for hormones that are involved in erections and for stress reduction. It can be beneficial to sleep for at least 7-9 hours in a dark, cool room. Reduce screen time and develop a relaxing pre-bedtime routine.

Quit Smoking

Smoking damages the blood vessels, which limits circulation and can lead to ED. This unhealthy habit can improve blood flow, which will boost sexual function and stamina. If needed, seek help from your doctor or a smoking cessation program.

Limit Alcohol

Although a drink may temporarily make you feel better, alcohol in excess is depressant and can reduce your ability to maintain or achieve an erection. Stress and anxiety can also exacerbate ED. Avoid alcohol altogether or limit it to improve your sexual performance.

Communication with your partner can help to reduce ED. Performance anxiety or unresolved problems in a relationship may make ED worse. Open, honest communication creates intimacy and builds trust. Talk about your needs and try out new ways to be intimate. If you’re having trouble reconnecting, consider counseling.

Conclusion:

Erectile Dysfunction is a condition that affects men’s relationships, self-esteem and quality of life. Lifestyle changes are important for promoting erectile well-being and health over the long term. Adopting a lifestyle that is healthy, such as maintaining a healthy body weight, eating a balanced diet and exercising regularly, avoiding alcohol, quitting smoking and managing stress are all ways to improve your erectile health and have a fulfilling sexual life. It’s never too early to prioritize your sexual well-being and health.