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How To Prevent Erectile Dysfunction

How To Prevent Erectile Dysfunction

Key takeaways

  • Looking after your personal health in general is a really good way of avoiding erectile dysfunction
  • Diabetes is a major cause of erectile dysfunction so avoiding that can help in avoiding erectile dysfunction too
  • In young men especially, managing (performance) anxiety can help to avoid erectile dysfunction
  • Pelvic floor exercise can strengthen the muscles around your penis and help you avoid erectile dysfunction
  • Communicating with your partner can help your attitude towards erections and your mood and relationships generally

How can I prevent erectile dysfunction?

Get Healthy!

The seven top tips to achieve better health, both physical and physiological, are:

  • Lose weight: if you are in the overweight bracket, the excess weight may be putting your cardiovascular system under strain;
  • Quit smoking: this affects blood flow and neuro-signals which normally ensure correct blood flow into the penis;
  • Avoid drinking too much alcohol (no more than two drinks a day);
  • Maintain a balanced diet;
  • Control and monitor your blood pressure and cholesterol levels;
  • Be physically active: just 30min per day can improve your blood flow, state of mind and stress levels;
  • Reduce stress and get enough sleep (at least 7 hours a night).

5 natural ways to overcome erectile dysfunction

Start walking. According to one Harvard study, just 30 minutes of walking a day was linked with a 41% drop in risk for ED. Other research suggests that moderate exercise can help restore sexual performance in obese middle-aged men with ED.

Eat right. In the Massachusetts Male Aging Study, eating a diet rich in natural foods like fruit, vegetables, whole grains, and fish — with fewer red and processed meat and refined grains — decreased the likelihood of ED.

Pay attention to your vascular health. High blood pressure, high blood sugar, high cholesterol, and high triglycerides can all damage arteries in the heart (causing heart attack), in the brain (causing stroke), and leading to the penis (causing ED). An expanding waistline also contributes. Check with your doctor to find out whether your vascular system — and thus your heart, brain, and penis — is in good shape or needs a tune-up through lifestyle changes and, if necessary, medications.

Size matters, so get slim and stay slim. A trim waistline is one good defense — a man with a 42-inch waist is 50% more likely to have ED than one with a 32-inch waist. Losing weight can help fight erectile dysfunction, so getting to a healthy weight and staying there is another good strategy for avoiding or fixing ED. Obesity raises risks for vascular disease and diabetes, two major causes of ED. And excess fat interferes with several hormones that may be part of the problem as well.

Move a muscle, but we're not talking about your biceps. A strong pelvic floor enhances rigidity during erections and helps keep blood from leaving the penis by pressing on a key vein. In a British trial, three months of twice-daily sets of Kegel exercises (which strengthen these muscles), combined with biofeedback and advice on lifestyle changes — quitting smoking, losing weight, limiting alcohol — worked far better than just advice on lifestyle changes.

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