While most people associate the term erectile disorder (ED) with the onset of age, your capacity to maintain and develop an erection is dependent on a myriad of variables.
This includes your diet, percent of body weight, blood pressure, your male sex hormone levels and the stress levels you experience from your work or personal life, as well as your general daily life.
Fortunately, the majority of these elements are in your control and allow you to take the necessary steps to ensure your erection is protected and prevent ED without having to take medications.
Below, we’ve provided eight methods to improve your erections naturally and stay clear of ED and live a comfortable sex life. Each of them is easy to implement and work well with a healthy life style, which is why they are worthwhile prioritizing before attempting ED medications.
Maintain Your Body’s Weight in the healthy Range
Obesity or weight gain could adversely affect your ability to build and maintain a healthy erection in sex. This is due to the fact that weight gain is closely linked to serious health problems such as diabetes, which could affect the nerves surrounding the penis, preventing the development of erections.
The erectile dysfunction caused by diabetes is especially troubling because the most common ED treatment options like Viagra and Cialis typically aren’t 100% effective. One study from 1999 revealed that just 56% of those suffering from diabetes-related ED noticed improvements when they took Viagra.
The best option is to keep an eye on your weight and try to keep it within the normal range that is appropriate for the body you have. Since maintaining a healthy weight is essential for overall well-being, keeping your weight within the proper level is something that’s worthwhile even if you do not suffer from ED.
Be On Top your Blood Pressure
The high blood pressure of people is connected to ED likely due to the negative impact it may affect the health of your blood vessels.
Although there’s no reason to worry about the blood pressure of your patients, it’s essential to check it every couple of months. When your blood pressure isn’t within those levels, it’s a good idea to think about talking with your doctor regarding treatment options.
A mildly elevated blood pressure (such as blood pressure that is in that “pre-hypertension” area) can be reduced through a couple of minor modifications to your lifestyle and eating habits. There are numerous medicines that can help lower high blood pressure, and also help with erection improvement.
A diet rich in fruits, vegetables and nutrient-rich food items
Erections depend on the flow of blood to be strong and reliable. Due to this, the same food items that cause a blockage in your arteries and damage to your heart may also have a an impact upon the performance of your sexual erections.
In fact, there’s an intimate connection between the condition of erectile dysfunction and the health of your heart that ED is often thought of by doctors as an indication that heart problems are present.
In the majority of cases food items which cause heart diseases can cause problems with erections. Sugary, fatty and high-calorie food items like pizza, hamburgers and fried chicken must be avoided or consumed in moderation when you’re concerned about the possibility of ED.
It’s also crucial to consume healthy, balanced, and nutritious food. A study from 2010 shows it is the Mediterranean diet is a diet that is high in whole fruits, grains, fish nuts and vegetables but is deficient in red meat, is linked with lower rates of men suffering from erectile dysfunction.
Include Aerobic Exercise in Your Everyday Routine
Aerobic activities, such as cycling, running rowing, playing rowing, or other games improves your heart health and lessen the impact of erectile dysfunction.
A 2011 paper published in The Ethiopian Journal of Health Science collected the findings of five research studies on cardiovascular exercise as well as ED. The authors discovered that the studies revealed a obvious improvement in symptoms of ED when individuals exercised, in particular in the long-term.
The study concluded that aerobic exercise “can be effective in treating ED in a select group of patients suffering from arteriogenic ED”–a type of erectile dysfunction triggered by inadequate blood supply to the arterial system.
Fortunately, you don’t have to devote the entire day in a gym to decrease the risk to develop ED. For the majority of men, a 15 to 60 minute session of moderate intensity cardiovascular workout (for instance, running or walking up an incline) can be enough to improve the health of your heart.
Examine for lower-than-normal levels of Testosterone.
A low testosterone level could cause Erectile dysfunction. This is due to the fact that testosterone is among the most important hormones in controlling male sexual drive. A lower level of testosterone typically means lower desire to sex and smaller and less regular the erections.
Testosterone levels vary naturally depending on a myriad of variables, from your diet and level of activity to your sleeping habits. Also, they decrease as you the aging process as some studies show the gradual decrease in testosterone levels as people age.
Other signs of low testosterone are fatigue in the form of a lack of motivation muscles, loss of muscle mass and fat accumulation around the abdomen, and an overall lack of interest in sexual activities.
Fortunately your testosterone levels can be checked with an easy blood test. If you’re not getting enough, your doctor can prescribe various treatment options to bring you testosterone levels to normal levels and help you to avoid the symptoms of hormonal ED.
Beware of Smoking Cigarettes or Consuming Nicotine in general
Smoking cigarettes can increase the chance of developing ED Smoking cigarettes may cause damage to blood vessels that are necessary for the development and maintaining an erection.
If you’re a smoker, stopping could be a great option to improve how your menstrual erections are performed as well as lower the risk of ED. Quitting smoking can also benefit your heart health, which makes it an important thing to consider even in the event that ED isn’t an issue for you.
Incredibly, nicotine is linked with ED and ED, which suggests that other methods of obtaining nicotine, such as vaping or applying nicotine patches may be ineffective in reducing ED. A study from 2008 for instance, found that nicotine can reduce the erectile response to stimulation.
This implies that the most effective strategy for ED therapy for people who smoke not to stop smoking cigarettes, but also to stop smoking nicotine in any way.
Reduce Your Alcohol Intake
Are you a drinker late at night or during the weekend? Reduce the amount of alcohol you drink is among the most effective methods to improve not only your capacity to keep an erection, but your overall health and well-being.
While alcohol doesn’t directly contribute to ED Alcohol users with dependencies are more likely to show some or all of the signs that indicate sexual disfunction. The signs vary from a lack of sexual desire to premature ejaculation , and can also may include erectile dysfunction.
Incredibly, a study in 2007 showed that the quantity of alcohol one consumes is the biggest factor in the development of sexual dysfunction. This suggests that drinking more alcohol could result in an increased risk of developing ED and a decreased desire to sexually.
The answer? Limit your consumption of alcohol to moderate levels. By doing this, you will lower the risk of developing ED as well as alcohol-related problems like the damage to your liver and memory loss.
Beware of Consuming Porn Too Much
Research conducted by The Naval Medical Center of San Diego indicates that drinking a lot of porn can be a possible cause for Erectile dysfunction.
The connection between porn use and ED seems to be more psychological than physical. This is due to the novelty of porn and the possibility of easily changing how people (and ladies, as they evidently do not suffer the effects of ED) perceive sexual activities.
The research on the relationship with pornography ED is not extensive. However the evidence that currently exists, and clinical studies, suggest that stopping use of porn will often lead to improvements in sexual function.
The point is that cutting down on how much time you are spending watching porn may be an option to resolve sexual problems, particularly when you are less interested in actual sexual activities because you’ve watched the wrong amount of porn.
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