Erectile dysfunction is a topic that can be very uncomfortable to discuss with your doctor, but it’s much more common than you may realize. In fact, almost 30 million men in the US are affected by erectile dysfunction and over half of American men over the age of 40 have some degree of ED.
While there are many physical causes of this condition, there are several lifestyle changes you can make to significantly reduce ED and its impact on your life which we will go over here. So let’s keep reading.
Lifestyle Changes That Make a Difference
There are many lifestyle changes that you can make that have clinically proven benefits in addressing ED. Some reduce the risk of the occurrence of erectile dysfunction while others can actually reverse the condition.
Walk Every Day
A Harvard study documented that walking 30 minutes per day was linked to a 41% decrease in the risk for ED.
Exercise
General exercise, from swimming to tennis, also reduces ED and can help to reverse it.
Exercise also improves blood flow, which is necessary for a strong erection. In addition, weight-bearing exercising increases the natural production of testosterone, which benefits both erection strength and sex drive.
Replace your Bike Seat
If bicycling is a favorite form of exercise, the seat may be contributing to your ED. Purchase a seat that is designed to reduce pressure on your perineum so you can reduce this issue.
Weight Management
This may sound unbelievable but, the smaller a man’s waist, the less likely he is to experience ED. That’s why losing weight can also reverse erectile dysfunction as well as having other significant health benefits.
Check out this blog about how your diet can affect ED.
Strong Pelvic Floor
Gentlemen, Kegel exercises are not just for women. Performing Kegel exercises may treat ED and it’s easy to do.
Eat a Healthy Diet
The Massachusetts Male Aging Study found that a diet rich in fruits, vegetables, whole grains and fish decreased the likelihood of ED. Unfortunately, this also requires a decrease in the consumption of red meat and processed meat and refined grains.
The takeaway from this is that eating a more balanced diet can decrease the risk of ED.
Mild to Moderate Alcohol Intake-It’s a good thing
Moderate amounts of alcohol (1 to 2 drinks per day) has been shown to reduce ED. What?? According to a recent study on behavior-related erectile dysfunction in the Journal of Sexual Medicine, when alcohol is consumed in moderation (1 to 2 drinks a day), it is shown to increase desire and reduce anxiety about sexual performance, both of which are beneficial to ED.
However, it’s also important to note that excessive alcohol consumption has the opposite effect, which is damaging muscle cells in the penis which increases premature ejaculation.
Stop Smoking
First and second hand smoke damages blood vessels, making it harder for them to deliver blood throughout the body. This includes your penis.
Get Quality Sleep
Lack of deep restful sleep has a significant impact on male sexual performance. For men with sleep apnea, studies have shown that the use of a sleeping machine, i.e. a CPAP, improves erectile function.
Manage Diabetes and Control Blood Sugar
Continually high blood sugar levels can damage blood vessels, nerves and erectile tissue, and result in many other medical conditions. Well managed diabetes and controlled blood sugar can help improve sexual performance.
Manage Your Blood Pressure
Hypertension, or high blood pressure, is a common cause of ED because it can interfere with blood flow to the penis. Unfortunately, some of the medications used to manage this condition have sexual side effects. However, some of the newer drugs do not have this side effect and may be worth discussing with your doctor.
Stay Sexually Active
A National Institute of Health Study, found that men who had intercourse less than one time per week were twice as likely to develop ED at least once a week. For this reason, don’t let ED stop you from having intercourse because that might be one way to improve your situation.
Treat Depression
Depression and low self-esteem contributes to your sexual health and can affect your ability to achieve and maintain an erection. There are many reasons to seek help to treat depression and this is one of them.
The Takeaway
Each of these lifestyle changes can significantly benefit your overall health, but can also reverse ED or reduce its risk factors. If you are experiencing ED, the physicians at Niva Men’s Health can help. We offer treatments to address this issue and can help you target the lifestyle changes that can best improve your condition. Contact us today by clicking here to schedule an appointment at the office location that is most convenient to you.
Office Locations in Jacksonville,Fl., Manalapan, NJ, Melbourne, Fl, Naperville, IL, Novi, MI, and Woodstock, GA
