The penis is a complicated organ. And an erection involves more than just the penis. The cooperation between the lungs, heart, hormones, blood vessels, and the brain is needed for the erection to be successful. So, any issues in any of those areas can attribute to erectile dysfunction.
There are several plausible causes of erectile dysfunction (ED) such as diabetes, heart disease, low testosterone, high blood pressure, depression, COPD, nerve damage, or even side effects from prescribed medications.
One of the first few reflexes men learn is to shield their genitals from would-be assailants or objects that are coming towards them. Whether you were a sports prodigy or a clumsy kid, it was probably a lesson that you didn’t need to be taught more than once.
But as we come into adulthood, we end up with a selective kind of amnesia. The fact is, most of us regularly make lifestyle and diet choices that would hinder our sexual health from reaching its potential, especially when it comes to our erections.
A lot of us may believe that ED or erectile dysfunction is an inevitable part of growing old, it isn’t always the case. It is estimated that 40% of men will experience a type of ED by the time they hit the age of 40.
The reason is always linked to a mental condition or another physical illness. If you are experiencing this now, then there are methods and actions that you can take to correct them by improving your overall health and erections.
There are also changes to your lifestyle that you can make early on for you to protect and shield your erection and lower the chances of you experiencing ED in the distant future.
Keep your weight in a good and healthy range
Extra body fat can weigh heavily on your penis. A study made by Harvard has found that a man with a waist of 42 inches is twice as likely to have ED compared to a man with a waistline of 32 inches.
An analysis that was published in the Annals of Internal Medicine has also noted that men with a BMI or body-mass index of 28.7 have a 30% more chance of developing ED compared to men with a 25 BMI.
It is also a risk indicator for type 2 diabetes which can damage blood vessels and nerves throughout your body. This would also include the blood vessels that supply the penis, which, in turn would result in ED and further problems with their sexual functions.
Quit smoking
It contains thousands upon thousands of toxins and exposure to them can cause damage to the linings of your blood vessels. This would then limit your body’s ability to send your blood to where it needs to go.
Avoid overindulging on alcohol
A lot of us have experienced what we call a “whiskey dick,” and it’s normally considered an isolated and specific memory.
There was that one night in college where we had one too many drinks and we picked up a partner and when we got home, we quickly realized that there was nothing we could do.
In the long-term scheme of things, drinking moderately doesn’t affect or increase the risk of ED but heavy alcohol consumption can damage our heart, liver, and nerves and it can also reduce our testosterone levels which would then lead to sexual performance issues or ED.
The harsh reality is many of us heavy drinkers realize this too late.
Try a healthy, nutritious diet
A nutritious diet that is good for your heart is also automatically good for your erection.
High cholesterol types of food like; processed food, fatty food, low in fiber, or fried food can lead to heart diseases and in time could cause our arteries to narrow which would then decrease the flow of blood throughout our bodies.
That would cause a problem both north and south of our bodies. The penis relies heavily on our blood flow for it to become erect.
The Mediterranean diet is one of the best diets for our hearts and our erections because it is centered on vegetables, fruits, lean proteins, olive oil, whole grains, red wine, and fatty fishes. The American Journal of Medicine published a study that stated that Mediterranean diets can help prevent ED.
Get fit
The Journal of Sexual Medicine published a study wherein it is stated that an inactive lifestyle is a major risk indicator for erectile dysfunction. Men who are not active or are only active moderately have a 40% to 60% chance of developing ED in comparison to active men.
But what would qualify as a physical activity? Any extra activity that would cause your body to burn calories beyond what is needed for normal living.
The American Heart Association recommends that men who are adults should get 150 minutes of moderate exercise or 75 minutes of vigorous exercise every week.
Start biking
Some regular cyclists have reported developing ED because of biking. When you exercise you should avoid putting extensive pressure in the area between your scrotum and your anus because it can injure the nerves and the blood vessels that supply your penis.
If you do bike a lot, make sure that the bike you are using fits you correctly. Wear cycling pants that are padded and stand up regularly while you are pedaling and choose a “no-nose” seat for your bike. This can protect you against ED and sexual dysfunctions.
Keep tabs on your porn habits
There is nothing wrong with watching pornography but if your consumption of porn is not proportioned you could experience erection issues. The reason being is because the line between reality and fantasy might psych you out when you are experiencing a real sexual activity.
Again, there is nothing wrong with consuming porn but if you are experiencing issues with your erections and you have looked at other possible indicators then there is nothing wrong with cutting back on your porn intake and see what happens.
Manage your stress
There are times when you feel like your testicles are contracting towards your throat when you’re taxed, stressed, or anxious.
The reason is that, stress boosts your adrenaline levels which would then in turn make your blood vessels contract, especially down there. This would then lead to erection problems.
Mental and physical tensions can stop you from being in the right mood. Performance anxiety can also lead to a vicious cycle where you feel stressed and your mind begins to fly elsewhere, so your erection fails and then you begin to get stressed out about that.
Effective therapy for anxiety is focusing on staying in the present moment or being mindful of the present. It is an exercise that is particularly beneficial in the bedroom but if you are having problems managing your stress levels then please seek medical advice from your medical provider.
Don’t stress yourself over performance
Performance anxiety is one of the key indicators for ED. Scientists have approximated that the fear of sexual failure can cause between 10% to 20% of ED cases.
The era of porn and Instagram may also not be helping because they are filled to the brim with idealized versions of people and their bodies and genitals.
And if we begin to have negative feelings about our genitals this can lead to distractions sexually, which would then cause sexual anxiety and dysfunction. It can also be a vicious cycle.
Be vigilant about your mental health
Your mental health is a major key contributor to erectile dysfunction and that issue is not discussed enough. Depression is normally linked to sexual dysfunction and some researchers have even suggested that if you are experiencing one then you should also be screened for others.
Both anxiety and depression are common for men with ED. So are disorders like insomnia. If you do ever consult with your healthcare provider about ED and they don’t talk about your mental health in the discussion, then you should bring it up.
Treating one could amend the other problems, but you’ll never know until you are 100% honest. On the other hand, medications that are used to treat depression can at times cause ED.
If you are experiencing this, you should confer these concerns with your healthcare provider to see if there are other options that you can take that may work out better for you.
Monitor your testosterone levels
If you are going through ED, you should know that it doesn’t make you less of a man and it doesn’t necessarily mean that you are running low on male hormones either.
There is about 20% of men who are diagnosed with ED that have low levels of other hormones and testosterone. The relationship between your erection and your levels of testosterone is complicated.
And if you go through testosterone treatments or therapies it doesn’t necessarily mean that it will automatically take care of your ED. You will likely have to work on curing the other causes of ED.
But if you are experiencing low T and ED then you should speak with your medical provider and test for your testosterone levels.
What is erectile dysfunction or ED?
Frequent ED is also known as worsening ED that can be used as an early sign of more serious problems to your health, like stroke, diabetes, heart disease, high blood pressure, hormone imbalance, and depression.
So, you must address ED at the very first sign of concerns or problems. You might be able to alter the course of your ED by making lifestyle changes to prevent or treat life-threatening illnesses.
Overcoming ED Stigma
It is way past the time to put any man to shame or embarrassment for ED. Ignoring symptoms of ED just because you are embarrassed or humiliated can potentially threaten your life with health illnesses in the long-term.
ED happens to almost all men at some point in their life, but you can still do something about it.
If you are experiencing symptoms of ED then talk to your medical provider today and read articles from experts who can answer all of your medical and health-related questions on ED including treatments, causes, and possible medications.
ED affects millions of men around the world. Get the answers you need so you can take back the wheel and control your health and your life.
