Some people think the only way to treat erectile dysfunction is through medications, but that's not true. Often times, people can treat this condition through simple lifestyle changes. Sex involves multiple systems in the body, so improving overall health will likely also improve issues with sexual health as well.
Making some changes to your daily routine can also have a positive effect on erectile dysfunction. Here some suggestions to help improve lifestyle and overall health as well as erectile dysfunction.
Be More Physically Active
One of the best treatment options for erectile dysfunction is more physical activity. Exercise makes the blood pump more, makes the heart stronger, and increases testosterone - all important for getting a strong erection.
Although not all of these will be available, here is a list of some of the best options:
· Walking
· Cycling
· Jogging
· Swimming
· Strength training
· Aerobic exercise
If these are not available to you, consider vigorous exercise as an alternative.
Maintain a Healthy Weight
Being overweight increases the chance of experiencing erectile dysfunction. More body fat means:
· less testosterone,
· poor blood circulation,
· increased swelling,
· a higher chance of diabetes and heart disease.
Better erectile function can happen just from losing 5 to 10% of your total body weight. A combination of a healthy diet and exercise will help you get to that point.
Eat a Heart-Healthy Diet
If you want to have good erections, you have to have a healthy diet. ED is often caused by poor circulation, so a good diet will also help the blood flow.
Try to eat:
· Leafy greens,
· various berries,
· some nuts,
· whole grain foods,
· fatty fish (like salmon), and
· olive oil
Fruits and veggies also help! Your blood vessels and circulation will thank you if you avoid large amounts of fast foods, sugar-laden beverages, and unhealthy oils.
Quit Smoking
Smoking is one of the main causes of poor circulation and the damaging of blood vessels along with erectile dysfunction. Nicotine makes it so that blood vessels narrow, so it makes it so that it's way harder to get and keep an erection.
Most men will see an improvement in erectile function after quitting smoking within just a few months. Quitting smoking will also reduce the chance of heart disease, increase general stamina, and is a good thing in general.
Cut Down On Alcohol
While small amounts of alcohol might reduce some inhibitions, drinking a lot of alcohol can:
· Reduce testosterone - Damage nerves - Reduce sexual desire - Interfere with erections
Chronic heavy drinking is one of the most common causes of ED. If you drink a lot, try cutting down the drinking alcohol. It can help your sexual performance over time.
· Stress And Anxiety
The way your ED is affected by your mental state is closely associated with your overall mental health. Stress, anxiety, and depression can have a negative impact on the brain signals that are associated with an erection.
Techniques to reduce stress:
· Deep breathing exercises
· Meditation
· Yoga
· Journaling
· Physical Activity
Stress can create a cycle where the fear of failure makes the situation worse. It is common to need counseling or therapy to break the cycle.
Sleep
Poor sleep can lower the amount of testosterone there is in your body. Deep sleep is when your body makes more testosterone, so if you are caching a lot of sleep your body has lower amounts of the hormones that make you sexual and lower sexual urges.
To sleep better:
· Do not use a phone on your bed
· Avoid screens before bed
· Reduce intake of caffeine in the evening
· Sleep in a dark and cool place
· sleep for 7-9 hours Each night.
Managing Health Issues
Erectile dysfunction can be a result of serious health issues like:
· Hypertension
· Diabetes
· High cholesterol
· Heart disease
ED symptoms can improve by controlling these issues with medications, diet, and exercise. Sometimes, erectile dysfunction can be the first symptom of cardiovascular disease.
Enhance Pelvic Floor Muscles
Erection strength, stamina, and endurance can be increased through pelvic floor muscle (also known as Kegel) exercises. These muscles are responsible for constricting and controlling blood flow to the penis during an erection.
To do Kegel exercises:
Identify the muscles that you use to stop the flow of urine.
Contracting those muscles and hold for 3-5 seconds.
Then for 3-5 seconds, you do nothing.
Pretend that muscle is a propeller, and you should do that 10-15 times, 3 times a day.
Results do appear, but only after several weeks, so don't give up.
Drink Some Water
If the body becomes dehydrated, the volume and flow of blood, as well as the ED, can be adversely affected. If you are drinking the recommended amount of water, the function of your entire body and your circulation will improve.
Do Some Medical Treatment If Required
There are significant benefits to changing lifestyle, but medical treatment may be necessary for some men. The most common medications are:
· Sildenafil
· Tadalafil
· Vardenafil
· Avanafil
These medications also improve blood flow, and coupled with lifestyle changes, the results can be compounded. Always check with your health care provider to ensure the ED medicine is safe for you.
How Long Do Lifestyle Changes Take To Work?
Results can take weeks or months depending on the reason for the ED. Some men need several months of work, and some men need very few.
The primary focus should be on creating sustainable changes. Long lasting habits will yield long lasting benefits.
If you make changes and do not see improvements, you should see a clinician. ED may be a symptom of a more serious underlying illness like heart problems or hormonal issues.
Final Thoughts
New lifestyle habits like exercise, better eating, and not smoking will improve the overall function of the body, and reduce the symptoms of ED.