Most men occasionally have trouble getting or keeping an erection. It’s usually nothing to worry about, but it may be a sign of an underlying health condition.
Exercise
Men who suffer from erectile dysfunction often feel isolated and embarrassed by their condition. Many of them keep it a secret from their partners for fear that they will lose trust in the relationship. In addition, ED can lead to a variety of psychological problems, such as stress and depression. Other ED Medicine Like:
The best way to help prevent or treat ED is to engage in regular exercise, according to a review published in Sexual Medicine. Specifically, cardiovascular exercise can improve blood flow to the penis and reduce erectile dysfunction. This type of exercise includes activities like running, swimming and even walking up stairs.
In addition, exercising can also help you shed excess weight, which may contribute to erectile dysfunction. Moreover, it can reduce the effects of medications that cause erectile problems.
Another type of exercise that can help you overcome ED is pelvic floor exercises, which are more commonly known as Kegels. These exercises can strengthen the muscles in your pelvic area that support the bladder, bowel and anus. This can help reduce or even eliminate erectile dysfunction.
To do Kegels, contract and hold the muscles in your pelvic region for about five seconds. Repeat this several times a day. In addition to these exercises, you should also try to avoid unhealthy habits such as smoking and drinking alcohol. These substances can cause blood pressure to increase, which can lead to erectile problems.
Healthy Diet
Erectile dysfunction is a serious problem that should not be ignored. It may be a sign of an underlying health issue, such as nerve damage or prostate disease, and it can put a strain on your relationship with your partner. It can also affect your self-esteem.
Eating a healthy diet is one of the best strategies for overcoming erectile dysfunction. You should eat plenty of fruits and vegetables, whole grains, heart-healthy fats such as nuts and olive oil, fish, and less red meat and processed sugar. Studies have shown that a Mediterranean diet is linked to improved sexual function in men with ED.
You should also avoid smoking and drink only moderate amounts of alcohol. You should also get enough sleep. Getting enough sleep helps improve blood vessel health, reduce stress, and raise testosterone levels. It is important to talk with your doctor about any herbs or dietary supplements you are taking, including vitamins and minerals. Some herbs and dietary supplements can interfere with certain prescription medicines, so you should never take them without first talking to your doctor.
Depression that accompanies ED is treatable, and counseling can help. If you have anxiety or stress, you can also work with a counselor to learn ways to lower your level of these emotions. Behavioral therapy can also help with psychological issues that contribute to ED, such as feelings of shame and embarrassment about sex. Some dietary changes, exercise, medications, and treatments such as acupuncture or pelvic floor exercises can also be helpful in overcoming ED.
Stress Reduction
Erections are about adequate blood flow, and the chronic stress of a modern lifestyle can damage the way your body functions. Psychological factors that contribute to erectile dysfunction affect people of all ages. Young men often experience performance anxiety, and a variety of major life events can contribute to psychological ED for middle-aged and older people as well.
If you suspect that a psychological issue is contributing to your erectile dysfunction, it is important to speak with your healthcare provider or therapist to determine the root cause and find solutions. Your healthcare provider may prescribe medications that can help with your ED and also recommend a variety of treatments to address the underlying issue.
For example, if you have low testosterone levels, hormone replacement therapy can restore your natural hormone levels and improve sexual function. Psychological counseling and sex therapy can also be helpful.
Stress and anxiety can interfere with how your brain sends signals to the penis to allow blood flow, which can lead to erectile problems. In some cases, this can become a self-perpetuating cycle, with ED contributing to more stress and anxiety. Talking with your healthcare provider can help you identify the source of the problem and learn coping strategies to reduce stress in your life. You can also try relaxation techniques and meditation to relax.
Sleep
While a poor night's sleep can contribute to erectile dysfunction, getting enough quality sleep is also important for overall health. A good night's sleep supports a healthy metabolism and is necessary for the proper production of hormones, including testosterone, which may be a factor in ED.
Many men have a difficult time talking about their sexual performance issues, and avoiding the topic out of embarrassment or shame may lead to unintended consequences like sexlessness and relationship problems. However, frank communication with your sexual partner is an important step toward overcoming psychological impotence. If you are unable to discuss your concerns with your partner, a mental health professional can offer safe and effective treatment options.
Sleep and sexual function are closely linked. A number of sleep disorders, such as obstructive sleep apnea (OSA), are known to impair sex performance. Shift work and nonstandard sleep schedules have also been linked to a lower IIEF score.
A variety of medications, including tadalafil (Cialis) and sildenafil (Viagra), are known to improve erections by increasing blood flow to the penis. These medications are especially helpful when a person's underlying cause of ED is related to anxiety. If you are taking medication and are experiencing erectile dysfunction, it is important to talk to your doctor about changing your dosage or switching to another drug.
