1. Watch what you eat.
A diet that’s bad for a man’s heart is also not good for his ability to have erections. Research has shown that the same eating patterns that can cause heart attacks due to restricted blood flow in the coronary arteries can also impede blood flow to and within the penis. The blood flow is needed for the penis to become erect. Diets that include very few fruits and vegetables along with lots of fatty, fried, and processed foods can contribute to decreased blood circulation throughout the body.
Anything that is bad for a man’s heart is also bad for his penis, says Andrew McCullough, MD, associate professor of clinical urology and director of the male sexual health program at New York University Langone Medical Center. Recent studies show that ED ( Erectile Dysfunction) is relatively uncommon among men who eat a traditional Mediterranean diet, which includes fruits, vegetables, whole grains, heart-healthy fats including nuts and olive oil, fish, and wine, particularly red. “The link between the Mediterranean diet and improved sexual function has been scientifically established,” says Irwin Goldstein, MD, director of sexual medicine at Alvarado Hospital in San Diego.
SUGGEST: Go for olive oil instead of butter. Try fish or poultry rather than red meat. Enjoy fresh fruit and skip sugary, fancy desserts. Eat your fill of flavorful veggies and beans. Nuts are good, but stick to a handful a day. You can have whole-grain bread and wine, but in moderate amounts.
2. Maintain a healthy weight.
Being overweight can bring many health problems, including type 2 diabetes, which can cause nerve damage throughout the body. If the diabetes affects the nerves that supply the penis, ED (Erectile Dysfunction) can result. Erectile dysfunction is one of the most common chronic conditions that men face and being overweight dramatically increases the chances of an uncooperative, lazy penis. “Believe it or not, men who are just thirty pounds overweight are likely to experience ED by two and a half times more!” says sex coach Tara Radcliffe. “Also, obesity lowers testosterone in men, which is crucial for sexual function.
So with that being said, keeping a healthy weight is almost mandatory in order for a man to stay erected. Even though there’s no surefire evidence that being overweight or obese causes ED, we do know one thing for sure: It doesn’t help. Getting active and eating healthy will not only help your weight loss, it will also have positive effects on your sex life as well. Let’s be clear: If you’re overweight, it doesn’t have to affect your performance in the bedroom. If you feel confident, sexy, and desirable, then you’re guaranteed to translate that between the sheets. But for some, being overweight does correlate to lower levels of energy and motivation. “There can be a self-consciousness or limiting beliefs about ability or desire [when you’re overweight],” says Kelley Kitley, LCSW, and owner of Serendipitous Psychotherapy, LLC.
SUGGEST: When you’re at a weight that you’re not comfortable at, it can take over your mind—and blind you from focusing on the parts of your body you are confident about. No one hates everything about their body, so put the spotlight on the parts you do like. “Wear an outfit you feel good in, listen to your favorite song, move your body, make sure that you smell good—all of these components can make you feel sexier”. Just losing 10 pounds can improve your sex life because it will free up testosterone that you need to climax and get aroused.
But even if you don’t lose weight, just making changes to your diet and adding more fruits and veggies can create more satisfying sexual experiences for yourself. The fact remains that you can improve your sex life by simply losing a few pounds. And this will not only benefit your sex life but your overall health and well-being as well. What you’ve to realize is that the entire situation is in your own hand; you’re in control of your weight and you can choose to lose it whenever your heart desires.
3. Avoid high blood pressure and high cholesterol.
High cholesterol or high blood pressure can damage blood vessels, including those that bring blood to the penis. Eventually, this may lead to ED. Make sure your doctor checks your cholesterol levels and blood pressure. You might also want to check your blood pressure between doctor visits. Some stores and fire stations offer free screenings.
Blood pressure monitors are also sold for home use. If your cholesterol or blood pressure is out of whack, get it treated. Blood pressure drugs can make it hard to get an erection. But doctors say many cases of ED that get blamed on these drugs are actually caused by arterial damage resulting from high blood pressure (also called hypertension).
Several researchers have found a correlation between high cholesterol levels and ED, and have known about the correlation for many years. Additionally, men who have high blood pressure are at increased risk of erectile dysfunction. When cholesterol levels are too high, a process called atherosclerosis (hardening of the arteries) happens. Levels of so-called “bad cholesterol,” or LDL play an important role because LDL is the raw material that creates plaques along the insides of arteries. Just as gunk buildup on the wall of a pipe restricts flow through it, plaque buildup on the inside of your arteries restricts blood flow.
Though cardiologists are most concerned about atherosclerosis in the coronary arteries, the process affects all arteries, including those leading to the penis.
SUGGEST: High blood pressure (HBP or hypertension) is a symptomless “silent killer” that quietly damages blood vessels and leads to serious health threats. While there is no cure, using medications as prescribed and making positive lifestyle changes can help enhance your quality of life and reduce your risk of heart disease, stroke, kidney disease and more.
Know your numbers
The best way to know if your blood pressure is in a healthy or unhealthy range is to get it checked. If high blood pressure is diagnosed, regular monitoring can help confirm if you have high blood pressure, detect patterns and alert you any changes. It will also show you if the changes you’ve made are working.
4. Drink alcohol in moderation or not at all.
There is no evidence that mild or even moderate alcohol consumption is bad for erectile function, says Ira Sharlip, MD, a urology professor at the University of California San Francisco School of Medicine. But chronic heavy drinking can cause liver damage, nerve damage, and other conditions –such as interfering with the normal balance of male sex hormone levels — that can lead to ED (Erectile Dysfunction).
Alcohol is a nervous system depressant and can actually block nerve impulses and messages between the brain and body. This is why drunk people often experience slurred speech, emotional outbursts and difficulty walking. But even small amounts of alcohol will affect the nervous system, causing slower reflexes and fuzzy thinking.
Moderate drinking—one to two drinks a day, for men—of any type of alcohol, may actually improve cardiovascular health, according to the Mayo Clinic. Excessive alcohol use and alcohol abuse, can cause scarring of the liver, high blood pressure and an increased risk of some cancers.
Researchers have found that too much alcohol affects both your brain and your penis. In one University of Washington study, sober men were able to achieve an erection more quickly than intoxicated men — and some men are unable to have an erection at all after drinking. That’s because pre-sex boozing decreases blood flow to your penis, reduces the intensity of your orgasm, and can dampen your level of excitement (in other words, even if you are able to have sex, it may not be nearly as pleasurable as it would be without the excess alcohol). The risk for long-term erectile dysfunction has been linked to chronic heavy use of alcohol. In fact, studies show that men who are dependent on alcohol have a 60 to 70 percent chance of suffering from sexual problems. The most common of these are erectile dysfunction, premature ejaculation, and loss of sexual desire. Where alcohol may succeed as an aphrodisiac in getting people “in the mood” it may fail in execution.
During an erection, the penis fills with blood then the vessels close, preventing backflow, so that the penis remains erect. In the short term, overconsumption of alcohol causes the blood vessels in the penis to expand, allowing for more blood flow, but prevents those vessels from closing. As a result, the penis may become erect but not remain so, as there is nothing to prevent backflow. In the long term, overconsumption of alcohol actually damages the blood vessels and contributes to hypertension and even heart disease, both contributing factors to erectile dysfunction. In healthy men, moderate alcohol consumption should not cause erectile dysfunction.
SUGGEST: The most important factor in seeking treatment for alcohol abuse is to acknowledge that a problem exists and that help is available. Many of the adverse physical and psychological effects caused by alcoholism can be reversed or overcome if the problem is treated early enough. If you have erectile dysfunction issues, and you’re a heavy drinker, chances are the alcohol is a major contributor, if not the main cause. If you or someone you know has this problem, the first step is dealing with the alcoholism.
5. Exercise regularly.
Strong evidence links a sedentary lifestyle to erectile dysfunction. Running, swimming, and other forms of aerobic exercise have been shown to help prevent ED. Watch out for any form of exercise that puts excessive pressure on the perineum, which is the area between the scrotum and anus. Both the blood vessels and the nerves that supply the penis can be adversely affected from excessive pressure in this area. Goldstein says bicycle riding, in particular, can cause ED. An occasional short ride is unlikely to cause trouble. But men who spend a lot of time biking should make sure their bike fits them properly, wear padded cycling pants, and stand up frequently while pedaling. “No-nose” bike seats protect against genital numbness and sexual dysfunction, according to the National Institute for Occupational Safety and Health.
Treating ED with medications like sildenafil (brand name: Viagra) isn’t your only option. Instead, there are exercises you can do. A study from the University of the West in the U.K. found that pelvic exercises helped 40 percent of men with ED regain normal erectile function. They also helped an additional 33.5 percent significantly improve erectile function. Additional research suggests pelvic muscle training may be helpful for treating ED as well as other pelvic health issues. Pelvic floor exercises improve the strength of the pelvic floor muscles and are more commonly known as Kegel exercises.
Women perform Kegels in preparation for and to regain muscle tone after childbirth. Kegels also promote urinary continence and sexual health. Kegel exercises can benefit men as well. In particular, they help to strengthen the bulbocavernosus muscle. This important muscle does three jobs: it allows the penis to engorge with blood during erection, it pumps during ejaculation, and it helps empty the urethra after urination. Working the muscles beyond the pelvic floor may also help combat erectile dysfunction.
A study published in The American Journal of Cardiology indicates that aerobic exercise may help improve ED. Adding aerobic exercise to your routine can improve your overall health and may lead to improvements in ED. Even brisk walking 30 minutes a day, three to four times a week, may be enough to change your cardiovascular health and impact your ED. There are a lot of websites advertising miracles with a particular exercise technique or herbal supplement. Don’t fall for these.
Although ED can be stressful and difficult to talk about, there are safe, proven methods for dealing with ED. Pelvic floor exercises and aerobic exercises are a great first step in confronting ED. Chances are, you’ll see improvements without having to take ED medications. Drugs like sildenafil (brand name: Viagra) can prevent you from dealing with the underlying health issues that caused ED. According to Mayo Clinic, ED might be an early sign of heart problems. Also, you may have a condition that makes ED medications unsafe to take. For example, you shouldn’t take many ED medications if you have heart disease or are taking nitrate drugs or blood thinners. In these cases, penile pumps, implants, or blood vessel surgery may be options.
6. Keep tabs on testosterone.
Testosterone is the main male sex hormone, but females also have small amounts of it. It is a steroid hormone, produced in men’s testicles and women’s ovaries. The adrenal glands also produce small amounts. During puberty in boys, testosterone is one of the main drivers of physical changes like increased muscle, deeper voice and hair growth. However, having optimal levels is also important throughout adulthood and even during old age. In adults, healthy levels are important for general health, disease risk, body composition, sexual function and just about everything else Even in healthy men, testosterone levels often begin falling sharply around age 50.
Every year after age 40, a man’s testosterone level typically falls about 1.3%. Symptoms like a low sex drive, moodiness, lack of stamina, or trouble making decisions suggest a testosterone deficiency, as do lackluster erections. Your doctor can check on that. Testosterone isn’t the only fuel for a man’s sex drive and performance. But low testosterone can reduce your ability to have satisfying sex. Lack of sex drive and erectile dysfunction are sexual problems that can result from low testosterone. If low testosterone is the cause, treating it can help.
Researchers haven’t unraveled the mystery of just how testosterone increases libido. It’s normal for a man’s sex drive to slowly decline from its peak in his teens and 20s, but libido varies widely between men. What one man might consider a low sex drive, another might not. Also, sex drive changes within each man over time and is affected by stress, sleep, and opportunities for sex. For these reasons, defining a “normal” sex drive is next to impossible.
Usually, the man himself identifies a lack of sex drive as a problem. Other times, his partner may consider it to be an issue. Low testosterone symptoms don’t always include feeling like you have no sex drive. Some men maintain sexual desire at relatively low testosterone levels. For other men, libido may lag even with normal testosterone levels. Low testosterone is one of the possible causes of low libido, however.
If testosterone is lowered far enough, virtually all men will experience some decline in sex drive. In a large study of men in Massachusetts, about 11% overall said they had a lack of sex drive. The researchers then tested all the men’s testosterone levels. About 28% of men with low testosterone had low libido. These men were relatively young, with an average age of 47; older men might have worse sexual symptoms. Low testosterone is only one of the causes of low libido.
Stress, sleep deprivation, depression, and chronic medical illnesses can also sap a man’s sex drive. At the same time, low testosterone is a frequent accomplice to atherosclerosis in creating erectile dysfunction. In studies, as many as one in three men mentioning ED to their doctor have low testosterone. Experts believe that in men with other factors causing erectile dysfunction, low testosterone can strongly contribute, making a difficult situation even worse. Strengthening the connection, low testosterone is linked in some way with many of the conditions that lead to erectile dysfunction:
SUGGEST: Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Interestingly, it can also boost your testosterone. A large review study found that people who exercised regularly had higher testosterone levels. In the elderly, exercise increases testosterone levels, fitness and reaction time. Resistance training, such as weight lifting, is the best type of exercise to boost testosterone in both the short- and long-term. High-intensity interval training (HIIT) can also be very effective, although all types of exercise should work to some extent. Taking caffeine and creatine monohydrate as supplements may further boost your levels when combined with a training program. Bottom Line: All forms of exercise may increase your testosterone levels. Weight lifting and high-intensity interval training are the most effective.
7. Avoid anabolic steroids.
Anabolic steroids are synthetic variations of the male sex hormone testosterone. The proper term for these compounds is anabolic-androgenic steroids. “Anabolic” refers to muscle building, and “androgenic” refers to increased male sex characteristics. Some common names for anabolic steroids are Gear, Juice, Roids, and Stackers. These drugs, which are often abused by athletes and bodybuilders, can shrink the testicles and sap their ability to make testosterone. This one should be a no-brainer, but anabolic steroids are really bad for erectile functioning.
Steroid use can lead to infertility, reduced sperm count, and they can really mess up a person’s natural testosterone levels. Over time, the steroids interrupt the body’s normal hormonal axis, resulting in low testosterone, which can cause erectile dysfunction. For most men, it takes three to 12 months to recover their sperm count after getting off steroids but the damage done depends on how much of the drug was taken and for how long. Health care providers can prescribe steroids to treat hormonal issues, such as delayed puberty. Steroids can also treat diseases that cause muscle loss, such as cancer and AIDS. But some athletes and bodybuilders abuse these drugs to boost performance or improve their physical appearance. Aside from mental problems, steroid use commonly causes severe acne. It also causes the body to swell, especially in the hands and feet.
Long-Term Effects
Anabolic steroid abuse may lead to serious, even permanent, health problems such as:
- kidney problems or failure
- liver damage
- enlarged heart, high blood pressure, and changes in blood cholesterol, all of which increase the risk of stroke and heart attack, even in young people
Several other effects are gender- and age-specific:
- In men:
- shrinking testicles
- decreased sperm count
- baldness
- development of breasts
- increased risk for prostate cancer
- In women:
- growth of facial hair or excess body hair
- male-pattern baldness
- changes in or stop in the menstrual cycle
- enlarged clitoris
- deepened voice
- In teens:
- stunted growth (when high hormone levels from steroids signal to the body to stop bone growth too early)
- stunted height (if teens use steroids before their growth spurt)
SUGGEST: Some people seeking treatment for anabolic steroid addiction have found behavioral therapy to be helpful. More research is needed to identify the most effective treatment options. In certain cases of severe addiction, patients have taken medicines to help treat symptoms of withdrawal. For example, health care providers have prescribed anti-depressants to treat depression and pain medicines for headaches and muscle and joint pain. Other medicines have been used to help restore the patient’s hormonal system.
8. If you smoke, stop.
Smoking cigarettes can harm blood vessels and curb blood flow to the penis. And nicotine makes blood vessels contract, which can hamper blood flow to the penis. If you smoke and you’re concerned about erectile dysfunction (ED), there’s no better time to quit than now. Men who smoke are about twice as likely to develop ED as nonsmokers. Smoking hampers circulation to all areas of the body, including the genitals, making it tougher to get and keep an erection. Once you quit smoking, your health starts to improve immediately. Your blood pressure improves. Your chance of a heart attack goes down. Most importantly for ED prevention, your circulation begins to improve within 2 to 12 weeks.
SUGGEST:
- Pick a date to quit and then prepare for the date.
- Remove all cigarettes, ashtrays, matches, and lighters from your home, office, and car.
- If you smoke more than nine cigarettes a day, ask your doctor about medications that can help you quit smoking.
- When you have an urge to smoke, tell yourself, “Smoking is no longer an option,” and do something to distract yourself.
- Change your routines. Try to avoid people or situations that make you want to smoke.
- Seek the support of family, friends, and co-workers. Tell everyone around you that you’re going to stop smoking.
- Spend time doing relaxing activities to reduce stress.
- Exercise.
- Spend more of your time in places that don’t permit smoking.
- Keep plenty of low-calorie snacks handy.
- Remind yourself of the benefits of not smoking, including improved sexual function.
If all the above tips are applied in our daily life, be rest assured that your erectile will be improved and you begin to enjoy a healthy sex.
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