Updated on August 7th, 2018
Many men experience it, you’re not alone. Erectile dysfunction (ED) isn’t uncommon. Occasional ED isn’t uncommon, which many men experience it during times of stress. However, frequent ED can be a sign of health problems that need treatment.
Erectile dysfunction (ED) is a condition in which you are unable to get or keep an erection firm enough for satisfactory sexual intercourse. You may find it difficult to talk with a health professional about ED. However, remember that a healthy sex life is part of a healthy life.
You can work with a health care professional to treat an underlying cause of your erectile dysfunction (ED) Your health care professional may suggest that you make lifestyle changes to help reduce or improve ED. You can
- Quit smoking
- Limit or stop drinking alcohol
- Increase physical activity and maintain a healthy body weight
- Stop illegal drug use
If erectile dysfunction puts you down, and you don’t even want to rely on drugs, these four natural solutions may reverse your ED and improve your sex life.
1. Start Walking & Be Physically Active
Just 30 minutes of walking a day was linked with a 41% drop in risk for ED, according to one Harvard study.
Physical activity increases blood flow through your body, including the penis. Beginners should start slow, with easier activities such as walking at a normal pace or gardening.
You can gradually work up to harder activities, such as walking briskly or swimming. Aim for at least 30 minutes of activity most days of the week.
2. Follow A Healthy Eating Plan
To help maintain erectile function, choose whole-grain foods, low-fat dairy foods, fruits and vegetables, and lean meats. Avoid foods high in fat, especially saturated fat, and sodium.
Follow a healthy eating plan to help aim for a healthy weight, and control your blood pressure and diabetes. Controlling your blood pressure and diabetes may help prevent ED.
Certain fruits, vegetables whole grains, and fish can also help you increase blood flow, which lessens the likelihood of ED. You should avoid red and processed meat and refined grains. Also, make sure you get enough vitamin D, which is found in fortified milk or yogurt, eggs, cheese, and canned tuna.
3. Slim Down
Obesity raises risks for vascular disease and diabetes, two major causes of ED. Maintaining a healthy weight also can help delay the start of diabetes and keep your blood pressure down.
If you need to lose weight, talk with your health care provider about how to lose weight safely. Ask for a referral to a dietitian who can help you plan healthy meals to lose weight.
Losing weight may help reduce inflammation, increase testosterone levels, and increase self-esteem, all of which may help prevent ED. If you are at a healthy weight for your height, maintain that weight through healthy eating and physical activity.
4. No To Illegal Drugs
Using illegal drugs may prevent you from getting or keeping an erection. For instance, some illegal drugs may prevent you from becoming aroused or feeling other sensations.
Using illegal drugs may mask other psychological, emotional, or physical factors that may be causing your ED. Talk with your health care provider if you think you need help with drug abuse.
If you have erectile dysfunction, you may need medical treatment. Don’t hesitate to talk to your doctor about how you can improve your sexual performance. It’s never a bad decision to exercise, eat right, and enjoy your sex life to the fullest.
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