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If you have been searching for “erectile dysfunction lifestyle changes,” chances are you are looking for day-to-day changes that can help you in either improving or curing erectile dysfunction. In cases of mild or moderate erectile dysfunction, incorporating some changes into lifestyle can play a major role. These lifestyle changes may include a balanced diet, an active lifestyle, losing weight, overcoming stress, and quitting smoking and drinking. But let us be clear, while these changes can make a noticeable difference, they are not a cure for ED.
This article will guide you about.
Erectile dysfunction is one of the most common sex problems, affecting millions of men. It is characterized by difficulty in achieving or keeping an erection that is good enough for sexual intercourse[1]. ED can be caused by a lot of reasons, which may involve physical, anatomical, and psychological factors. Major causes of ED include lack of blood supply to the genitals, nerve damage, hormonal imbalances, stress, and some metabolic conditions (diabetes, cardiovascular diseases, high blood pressure, and metabolic syndrome) [1].
Besides these causes, your daily habits and lifestyle can be a risk factor for causing erectile dysfunction. These habits may include [2]—
Now you might be thinking, how can these habits pose a risk for ED? These risk factors can create an inflammatory condition in the body. This inflammation damages blood vessels, affects heart health, and reduces the body’s ability to produce nitric oxide (NO). Nitric oxide is necessary for healthy blood flow to the genitals, including the penis [2]. Poor blood flow to the genitals means an increased risk of ED.
Watch the video below to know how your daily lifestyle habits have a major role to play in your sexual health and erections.
Luckily, not all men with ED require medical intervention. Some of them can see the results by improving their lifestyle. Let us dive into knowing some lifestyle changes that help in supporting your sexual health:
Losing weight for hormonal balance: Being obese and overweight can lead to hormonal disturbances in men. Research has shown that there is low testosterone production in obese men [2]. A study from the US conducted on 31,724 men shows that there is a 40% risk of ED in obese men [2]. Therefore, losing weight can play an important role in preventing ED in men.
Aerobic exercise as a non-drug therapy: Aerobic exercise for 30 minutes a day has been shown to reduce the risk of cardiovascular diseases and blood pressure and promote nitric oxide production [3]. All of these factors are essential for healthy erections. Regular exercising can also be used as a non-pharmacological therapy for the men suffering from mild and moderate ED [3].
Eating a balanced diet : A lot of diseases and conditions depend on the food and diet we consume. A Mediterranean diet rich in fruits, vegetables, whole grains, legumes, and healthy fats has been linked to a lower risk of erectile dysfunction. A balanced diet supports blood circulation, improves insulin sensitivity, and promotes nitric oxide production. In a study that focused on men for 2 years, it was concluded that the men who followed a Mediterranean diet saw an improvement in ED when compared with men who did not. The diet of men who saw improvement in ED included fruits, vegetables, nuts, whole grains, and olive oil. [2]
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Avoid stress and anxiety: Your body produces a hormone called cortisol during stress. Cortisol can lower sexual desire and make it difficult to attain an erection. Counseling and getting help through therapy can help you in managing stress and avoiding the risk of ED. [3].
Quit smoking: There is a strong association between smoking and ED. The number of cigarettes smoked is directly proportional to the severity of ED [4]. A study focused on 40-70-year-old men found that smoking alone doubled the chance of erectile dysfunction [4]. Quitting smoking is one of the most important steps to improve sexual health.
Limiting alcohol: Erectile dysfunction is commonly seen in men with alcohol dependence [5]. The relation between alcohol and erectile dysfunction depends upon the dosage and amount of alcohol consumed [5]. Alcohol can affect the central nervous system, including the hypothalamus and anterior pituitary gland, causing testosterone disturbances and damaging blood vessels and nerves [6]. Besides affecting sexual health, alcohol is also responsible for causing marital disharmony [5]. That is why reducing your alcohol intake may improve your sex life in a better way.
Lifestyle changes can play a major role in improving erectile dysfunction, especially when it’s caused by factors like poor diet, lack of exercise, stress, smoking, or being overweight. In mild to moderate cases, adopting healthier habits—like exercising regularly, eating a balanced diet, sleeping well, and managing stress can lead to improvement in erectile function.
However, it’s important to understand that lifestyle changes may not be enough to completely cure ED in all cases. Sometimes, ED is a symptom of an underlying health condition such as diabetes, high blood pressure, cardiovascular disease, or hormonal imbalances [7]. These conditions often require medical evaluation and targeted treatment beyond just lifestyle improvements.
Also, ED can have psychological roots, such as anxiety, depression, or relationship issues, which may need counseling or therapy. If your symptoms continue despite making healthy changes, it’s a sign to consult a healthcare professional. They can help identify the root cause and recommend the right treatment options.
To conclude, lifestyle changes may help with ED, but the best results come from combining them with medical interventions.
Conclusion
Lifestyle changes can help in improving your overall well-being and sexual health. Habits like eating a balanced diet, following an active lifestyle, losing weight, overcoming stress, and quitting smoking and drinking can not only help with ED but also help with better quality of life. But if the symptoms of ED are persistent even after making all these changes, you should consult a healthcare professional. In such cases, ED can be a signal of some deeper health issues. Therefore, a balanced approach of combining lifestyle changes and medical interventions is the best practice for erectile dysfunction.
