There is no shortage of erectile dysfunction medicines as well as dietary supplements to treat erectile dysfunction, or ED, as it is known in modern parlance.
However, there are more ways to improve the quality, duration, and firmness of your erections than you can shake a stick at – and it’s as easy as making several lifestyle changes that can have a more profound impact on your physical, sexual, and mental well-being.
To increase the strength and frequency of your erection, it is not necessary to take auxiliary medicines.
Although Viagra or Cialis may be effective options for treating erectile dysfunction, we’re here to discuss some of the simplest, yet effective methods that help address ED naturally, without having to take prescription medication or highly invasive and expensive surgical procedures that do not guarantee a positive result.
Let’s look at the science of how improper nutrition, lack of exercise, and bad habits such as alcohol misuse can affect your erection – and you just may be surprised at how much such seemingly mundane lifestyle choices can impact your sexual health.
Why does erectile dysfunction occur?
Erection is a surprisingly complex process. To provide it, many organs and systems are activated: the heart, head, hormones, blood vessels, and much more. All of these organs should work perfectly together, providing a single mechanism.
If everything is not going as planned, this is not a reason to be very confused, as sometimes it happens even in absolutely healthy people.
Erectile dysfunction occurs when you cannot get or maintain a sufficient erection for a full-fledged sexual act. This may include a too short erection, or not strong enough as you would like.
Erectile dysfunction (ED) is the most common sexual dysfunction, and many men experience it at some point in their lives. According to studies, more than 90% of men at least once in their life experienced problems with erection.
There are various reasons for this nuisance. And these 4 simple tips that you can easily bring to life will help improve an erection without medicines.
Start exercising
Erectile dysfunction is associated not only with the organs of the reproductive system. Oftentimes, it is symptomatic of more serious underlying health problems, such as heart disease or high blood pressure.
The thing is that the blood vessels in your penis are much smaller than the large arteries in other parts of your body. Accordingly, the very first sign of a list of diseases can be erectile dysfunction, and not fainting, stroke, or heart attack.
Here are some underlying health conditions that erectile dysfunction may be associated with:
- Coronary heart disease
- Hypertension
- High cholesterol
- Clogged arteries, or atherosclerosis
Regular physical activity reduces the risk of heart disease, but that’s not all the benefits of doing exercises. They also reduce the risk of erectile dysfunction by improving your circulation and allowing blood to flow throughout your body as well as your extremities.
Of course, there is no need to become professional athletes or spend all your free time in training to see the results.
That doesn’t mean you should over-train and run the risk of hurting yourself in the process, or you should go all out and become the next coming of Cristiano Ronaldo when it comes to your training.
It can be as simple as incorporating easy exercises into your daily routine. Light to moderate physical activity of from 15 to 25 minutes a day will not only do wonders for your overall health, but your sexual health as well.
If you don’t have access to the necessary training facilities or equipment, or are simply don’t have the time to commit to exercising, then you can simply just walk more.
If you bring a car to work, choose to park at the farthest slot so you can breeze through your daily exercise without even noticing it.
Same goes for choosing to bike to work or to use public transportation as much as possible in order to incorporate walking and physical activity in your life, even by just a smidgen.
Another option is to choose taking the stairs instead of using the elevator.
You won’t only burn a boatload of calories, but you get the additional perk of knowing where the emergency exits are at work, and be well-prepared and fit enough to use it in case of an emergency situation. That’s killing two birds with one stone, right there!
Exercising is always more fun with friends – especially if you find it hard to motivate yourself to go it alone. You’ll be surprised at how many of your friends would be up for taking a walk or going for a bike ride in the city.
Moderate physical activity is always associated with positive emotions – and what better way to overcome the doldrums of exercising than doing it with a friend?
No matter how difficult it is for you, you should try to make time for physical activity. 5 minutes a day can add several years to your life.
And if these exercises lead to a stronger and more frequent erection and in turn a better sex life, then you should jump at the chance to do so. When it comes to exercise, 5 minutes of physical activity is 100 times better than nothing.
Watch what you eat
A healthy diet is good for the body as a whole. But what is surprising is that the habit of consuming the “right” food, including fruits, vegetables, and healthy fats, is also associated with a lower risk of ED.
In this case, you do not need fasting to lose weight, to improve an erection. You just need to review the quality of food in your daily diet.
Scientists associate a healthy diet with a reduced risk of developing ED. Moreover, proper nutrition helps to avoid other serious diseases, such as diabetes and obesity, which also affect the health of the reproductive system.
The secret is to increase the number of fruits, vegetables, and grains, as well as reduce the number of processed foods, sugar, smoked and fatty meat.
The success rate lies in the details. Eliminate sugar in your tea or coffee, or reduce the amount. Make the transition from soda to ordinary water. When it comes to food, replace half the fat steak with vegetables, or just substitute it with chicken or fish.
To achieve the desired effect faster, it is recommended to go to it in small progressive steps. Do not overdo it and do not refuse your favorite food on the first day. It is better to cancel only one fatty or sweet product every day.
All people are different, so not every diet or fad will be exactly suitable for you. You can experiment with different methods, choosing the ideal one for yourself.
It should go without saying, however, that any such dietary changes should be first discussed with your healthcare provider to ensure that you are doing it the right way, and eradicating any possibility of unwanted side effects.
Here are some food items you should consider adding to your diet:
- Fruits and vegetables
- Muesli
- Beans
- Kefir or yogurt
Likewise, here are some food items that you should consume sparingly or altogether avoid entirely:
- Fatty and fried foods
- Smoked meats that are high in sodium
- Foods that are loaded with sugars and preservatives
It may seem boring and uninteresting to you, but when it comes to sex life and a healthy erection, only you can decide which is more important.
You can’t have one without the other; sometimes, even the smallest sacrifices can produce the biggest differences. Nowhere is this more evident when it comes to watching what you eat.
Reduce alcohol consumption or ditch it altogether
Although there is no definitive conclusion on the relation between alcohol consumption and erectile dysfunction, most doctors will agree with the statement that compliance with the measure is a good idea when it comes to alcohol.
Frequent drinking increases the risk of liver disease, which also grows the threat of erectile dysfunction. And the use of strong alcohol, even in small quantities, acts on the central nervous system, reducing sexual arousal. And, as a rule, alcohol is harmful to sexual activity.
For most men, low alcohol consumption will not have a strong effect on sexual activity.
Nevertheless, it is recommended to give up your drinking, especially if you have already experienced erectile dysfunction. Also, drinking alcohol while undergoing treatment for erectile dysfunction is not recommended at all.
Reduce your stress levels
Everyone knows the harmful effects of stress on health. But probably few people thought that his weak erection was somehow connected with this.
Daily nerve stress leads to a breakdown in sexual life, reducing sexual desire. If you do not pay attention to the problem for a long time, the manifestation of ED will not take long – trust us on that.
To solve this problem, it is recommended to listen to relaxing music, do yoga, take short breaks if the work causes a lot of stress.
Stress takes a toll on the reproductive system and the entire body for that matter, so you should make a conscious effort to engage in activities that reduce it. Your body (and your penis) will thank you for it.
And that’s a wrap: 4 relatively simple lifestyle changes that can improve blood flow and erectile function. Eat better, exercise more, stay cool, and keep your alcohol intake to a minimum.
COMMENTS