Erectile dysfunction (ED) is the inability to achieve an erection or keep it firm enough for pleasurable intercourse. This problem is more common than you think; the Massachusetts Aging Study reported 50% prevalence. Erectile dysfunction is increasingly prevalent with age e.g. the prevalence of this sexual health problem is 70% among men who are 70 or older. Although factors that contribute to ED are numerous, you can prevent it easily. This article brings you seven easy ways to avoid this common problem for better sex life.
1.Try losing weight
If you are overweight or obese, you are at a higher risk of developing erectile dysfunction. In fact, excess weight is one of the most common risk factors for this sex-related problem that affects every man’s confidence. One study found that about 79% of men with ED have BMI 25 or greater. Overweight and obesity lead to erectile dysfunction through a number of mechanisms including hormonal imbalance and obesity-related health conditions such as diabetes and cardiovascular disease. Excess weight is a bigger ED risk factor than aging, the study confirmed. rnDon’t think you’re off the hook if you’re overweight and don’t struggle with ED. Losing weight is a great way to improve your health, reduce the risk of health diseases, and prevent erectile dysfunction. Men who are overweight/obese and have ED can also find the relief from weight loss evidence shows.
2.Do something about that stress
It’s easy to get stressed out nowadays. Difficult to balance work and private life, bills to pay, projects to work on, promotion to earn, errands to run, all these things cause stress. The problem is that we usually ignore it and think it’s going to vanish on its own. Unfortunately, things don’t work like that. You have to be proactive and manage stress yourself, otherwise, it will just pile on. Unresolved stress affects your sleep pattern, energy, productivity, and sexual performance. Evidence shows that stress management also improves erectile function scores.rnA similar discovery was made when scientists investigated the role of anxiety and depression in erectile dysfunction. They found that these mental health conditions are strongly related to not only ED but premature ejaculation too. To prevent these unfortunate scenarios, you should be proactive about the stress you experience. There is no rule here, find a hobby or a relaxing activity that will help you de-stress.
3.Increase testosterone levels rnTestosterone is an important hormone that participates in the production of red blood cells, plays a vital role in male sexual and reproductive health, and does so much more. As you age, the production of this hormone starts reducing. In turn, you experience problems with sex drive, weight gain, and some men start losing their hair too. However, this hormone plays a role in the quality of your erections, which is why one of the most important things you can do to avoid ED is to pay attention to testosterone levels and work to increase them.rnA growing body of evidence confirms that low testosterone is a major cause of ED, which isn’t so shocking because one of the most common erectile dysfunction types is hormonal. Although erections do depend on testosterone, the relationship between the two is complex and poorly understood. rnBesides aging, your testosterone levels can decline due to an unhealthy lifestyle. Therefore, ED prevention and testosterone boost can be achieved with healthier lifestyle habits. This is, for sure, the good news for you.
4.Get more sleep
We are chronically sleep deprived. Why would you get enough sleep when you can binge-watch House of Cards on Netflix, right? Lack of sleep increases the levels of stress hormone cortisol. Testosterone and cortisol don’t really “stand each other” which is why cortisol lowers testosterone and vice versa. As seen above, low testosterone could contribute to ED. Not just that, the balance of brain hormones including dopamine and serotonin which affect your erections are also regulated by sleep.rnProbably the best, easiest way to avoid ED in a natural manner is by getting enough good night’s rest. It is not just about getting eight hours of sleep, but about establishing a regular sleep pattern. This includes going to bed every night at the same time and you should get up every morning at the same time as well. Needless to mention that better sleep also equals more energy, which is important for a healthy sex life.
5.Exercise
Regular physical activity improves
male sexual health in a number of ways such as weight management and testosterone boost. It is also important to bear in mind that exercise improves your blood flow, which is a crucial component of strong, hard erections. Therefore, it comes as no wonder why regular workouts are a great way to prevent ED. A study whose findings were published in the Journal of Sexual Medicine discovered that increased physical activity is strongly associated with better sexual function while sedentary lifestyle is closely linked to sexual dysfunction. rnThe type of exercise depends on you, any type of activity is better than no activity at all. If you choose something you really enjoy, then you are more likely to stick to it. Dedicate 30 minutes every day to exercise and your body will thank you.
6.Pay attention to dental health
How much attention do you pay to dental health? If not much, then you definitely should. Scientists from China carried out an extensive review of studies on this topic and discovered that men with chronic gum disease are more likely to deal with ED than their counterparts. Scientists from Turkey also found that men with erectile dysfunction are three times more likely to have gum disease than guys without penis-related problems. Brush your teeth regularly, use floss, avoid eating foods that are detrimental for your teeth, and don’t miss your checkups.
7.Dietary supplements rnDietary supplements are immensely popular among men and women because they fit into a holistic approach to health. You can buy a supplement for just about any health-related problem and erections aren’t the exception. Supplements like Test X180 are formulated to enhance your testosterone levels, sex drive, stamina, boost blood flow and give harder erections. Instead of delivering potentially dangerous chemicals with a multitude of side effects, these supplements use natural ingredients to deliver their benefits. rnMake sure the product is made by a reputable brand, comes with a money back guarantee, and user experiences are mainly positive. Don’t fall for outrageous claims without evidence to support them.
Conclusion
Erectile dysfunction isn’t uncommon but it is preventable. As you can conclude after reading this article is that simple lifestyle adjustments go a long way. Take a few moments to consider your lifestyle and identify changes you can make to prevent ED and improve your sexual health at the same time.