Erectile dysfunction (ED) means the inability to keep the penis erect for sexual intercourse. It is a common problem and a lot of men suffer from it.
Some people think that it is an age-related problem. However, a lot of men suffer from ED at a young age.
Of course, age plays a role but it is not necessarily the main reason.
In order to understand ED, you have to understand how the penis becomes erect first.
When a man is sexually aroused, his brain sends impulses to the erectile nerves to relax the muscles of the erectile tissues. When the muscles relax, the blood vessels of the penis dilate and the blood flow to the penis increases causing the erection.
That is the mechanism of the erection. That is why we have collected this list of the top 10 ways to overcome problems associated with ED. Let’s take a look at them.
1. Follow a Healthy Diet:
Your diet has a direct effect on your penis. If your food is rich in fruits, vegetables, fish, and small amounts of red meat and refined grains, you are less likely to have erectile dysfunction.
If your diet depends on fatty and processed foods in the first place with small amounts of fruits and vegetables, your cardiovascular system will be affected badly in addition to your erection. Foods that are considered bad for the cardiovascular system are considered bad for man’s penis too; that is a fact.
2. Watch Out Your Weight:
Obesity is one of the most common health problems since the beginning of the fast foods era. It comes with a long list of diseases including heart problems and diabetes. Diabetes is very dangerous because it can cause nerve damages to your whole body. If the penile nerves get affected, it may cause erectile dysfunction.
A study found that men who have 42-inch waists are more likely to suffer from erectile dysfunction than men who have 32-inch waists.
3. Hypertension and High Cholesterol Levels:
Hypertension and high level of cholesterol have the ability to cause serious damages to the whole cardiovascular system including penile blood vessels. Any damage to these blood vessels will increase the risk of erectile dysfunction.
Your doctor has to check your blood pressure and cholesterol levels regularly. Also, you should measure your blood pressure between your visits to make sure that it is within the normal range.
If your blood pressure or cholesterol levels are elevated, get them treated immediately.
4. Sleep Well:
If your sleep is poor, it may be one of the factors leading to erectile dysfunction. A study found that there is a strong relationship between the level of certain hormones including sex hormones, sexual performance, and sleep. Good sleep keeps the level of hormones balanced and improves the sex drive too while poor sleep patterns decrease the level of sex hormones affecting the overall sexual performance and leading to erectile dysfunction.
Good night sleep adjusts the internal clock of the body which is essential for the hormonal secretion. It helps the body to release its hormones properly.
5. Exercise on a Regular Basis:
Many studies show that stressful life causes erectile dysfunction. Regular exercise is the opposite of the sedentary lifestyle. Doing any form of aerobic exercises for about 20 minutes per day is recommended not only for having a good sex life but also to improve your overall health.
Try to avoid exercises that add pressure on the premium area because it is packed with erectile blood vessels and nerves.
6. Avoid Too Much Alcohol:
Mild drinking can be beneficial to your health. However, too much drinking is an addictive behavior that needs to be treated. Mild and moderate drinking is not bad for the penis. However, too much drinking can cause hepatic damages, nerve damages, and other forms of damages. If these damages affected the penis, it will lead to erectile dysfunction.
7. Keep Your Testosterone Level Balanced:
Even if you are a completely healthy man, your testosterone level will start to decrease once you reach the age of 50. A study on men who are about to reach 40 years old found that the testosterone level of them starts to decrease by about 1.3% when they reach 40.
Low testosterone level is associated with symptoms like low libido, confusion, feminine attitude, and mood swinging.
Go and check your testosterone level if you feel any of these symptoms. The doctor will provide you with a supplement according to the condition and give you some tips on how to keep your testosterone level balanced no matter the factors like age, stress, etc.
8. Stop Smoking:
Smoking is one of the worst habits ever existed. Each cigarette you smoke harms your blood vessels including your penile blood vessels. Nicotine makes your blood vessels constrict which decreases the blood flow to the penile tissues. Smoking also causes injuries to the endothelium of the blood vessels causing severe damages to them.
Quit smoking and you will see how much your health is going to improve including your sexual health.
9. Try Different Things:
Sex is not only a physical action. Your brain participates in the sexual intercourse from the stimulation until the ejaculation. If your penis doesn’t want to get up, perhaps you should try a different way. Discuss with your partner the issue and you feel that you will perform better if a change happened, try different things.
For example, you can book a room at a hotel and have sex there. You can try different sex positions.
10. Avoid Stress:
Stress is one of the main causes of erectile dysfunction. The problem is erectile dysfunction adds extra stress and make a man feel anxious about having sex.
Relax. Take a vacation. You will do great if you relaxed for a few days. Enjoy your sex life as much as you enjoy success.
• The Conclusion:
Sex is essential and we all know that. There is no need to be shy and you should discuss your sex life with your partner to solve any kind of problems.
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