Lifestyle changes such as getting enough sleep, reducing stress, eating a healthy diet, and limiting alcohol and tobacco can help men improve erectile dysfunction.
Erectile dysfunction can occur in people who are older, take certain medications, or have certain health problems. In addition to medication and surgery, patients can improve this condition through natural measures, including changing lifestyle and eating habits.
Exercise regularly
Maintaining an exercise routine is helpful for patients with inactivity causing poor blood circulation, obesity, low testosterone or cardiovascular disease.
Exercise lowers blood pressure and blood sugar, increases blood circulation throughout the body, and improves heart health. This is one of the most effective natural ways to raise testosterone levels, the hormone that governs male sexual function. Burning fat also reduces the risk of vascular disease and diabetes – two major causes of erectile dysfunction.
A 2018 meta-review found that 40 minutes of moderate-to-vigorous aerobic exercise four times per week may correct the condition. Physical activities include brisk walking, jogging, cycling, swimming, gymnastics and resistance training. Maintaining this level of activity for 6 months can reduce symptoms of erectile dysfunction caused by physical inactivity, obesity, high blood pressure, metabolic syndrome, cardiovascular disease.
Exercise increases blood circulation, maintains a healthy weight, and reduces erectile dysfunction. Image: Quynh Tran
Healthy eating
A diet rich in natural, nutrient-rich foods such as fruits, vegetables, whole grains, fish, and low in red meat, processed meat, and refined grains has been shown to reduce the likelihood of erectile dysfunction. .
A 2020 study of 21,000 people in the US found that those who best followed the Mediterranean diet were less likely to have this condition. People under 60 who closely follow a Mediterranean diet are 40% more likely to maintain normal sexual function. This diet is also beneficial for the heart, reducing the risk of high blood pressure, high blood sugar and cholesterol levels.
Limit alcohol intake
Drinking too much alcohol can make it difficult to get or maintain an erection because alcohol interferes with the signals that help fill the penis with blood. A 2020 study of nearly 50,000 men in Denmark found that more than half of alcoholics experienced some form of sexual dysfunction, with a quarter reporting erectile dysfunction as their main problem. .
Regularly drinking alcohol also interferes with testosterone production. Lower testosterone levels affect sperm production and sexual desire. Heavy alcohol is also associated with decreased sexual desire, decreased fertility, and increased risk of sexually transmitted diseases.
Quit smoking
Smoking is also a risk factor because it causes negative effects on blood vessels, hindering the production and signaling of nitric oxide, affecting erectile control. Smoking also increases the risk of heart disease, hypertension and diabetes, which are linked to the development of erectile dysfunction.
Reduce stress
Like alcohol, stress interferes with the signals between the brain and body that help create and maintain an erection. Men can practice deep breathing to reduce blood pressure and heart rate or acupuncture to adjust nerve conduction levels and improve blood supply.
Get enough sleep
Lack of sleep negatively affects sex life because testosterone is produced during sleep. Insufficient sleep causes low testosterone levels, leading to low sexual performance. Lack of sleep is also linked to obesity, depression, anxiety and cardiovascular disease, risk factors for erectile dysfunction.
Obstructive sleep apnea, insomnia, irritability, and restless legs syndrome are common conditions associated with this and other urinary disorders.
Losing weight
Losing weight is beneficial for overall health. Weight loss lowers blood pressure, prevents narrowing and blockage of blood vessels, and allows blood to circulate effectively.
Studies show that excess belly fat can prevent men from achieving or maintaining an erection. The endothelium, a small layer of tissue that forms the inner lining of all blood vessels, can be damaged by excess belly fat. As a result, the body may not release enough nitric oxide, a molecule that signals surrounding muscles to relax so that blood vessels dilate and produce an erection.
Furthermore, being overweight can reduce testosterone levels and increase levels of the female hormone estradiol, making erectile dysfunction worse. The method to lose weight is to reduce calorie intake and increase physical activity.
When erectile dysfunction is caused by stress or anxiety, psychological treatment methods can be applied. If natural improvement methods don’t work, it could be a sign of an underlying condition. Men should see a doctor for diagnosis and advice on appropriate treatment such as medication, support equipment or surgery.