Erectile dysfunction can affect men of any age, although it tends to be more common in those who are older. It’s normal for a healthy man to experience ED at one point in time or another. If the problem becomes more chronic, it can adversely affect emotional health, relationships and self-esteem levels. It might also be a sign of an underlying problem with your health.
Causes of Erectile Dysfunction
Physical causes tend to be the main reason for ED. They include things like high blood pressure, heart disease, diabetes, side effects of medication, neurological disease and other conditions.
Psychological causes can range from anxiety to stress, depression and relationship problems.
Lifestyle factors also increase the risk of erectile dysfunction such as alcohol use, smoking and other forms of substance abuse.
By making simple changes in your lifestyle, you can help improve erectile dysfunction. For some men, regular exercise, reducing stress and adopting a healthy lifestyle is all it takes to find the relief they desire. If you are someone who requires a more intense treatment regimen, adding these changes to your lifestyle along with other treatments can help even further.
Even though it can be difficult to give up smoking for some individuals, it is beneficial for those struggling to overcome erectile dysfunction. While no single method is going to work the best for everyone, try using the following approach to help you break the habit.
Choose a date to quit smoking a few weeks down the line. Begin preparing for the date by slowly cutting back on the amount of cigarettes you smoke. Refrain from going to places that you associated with smoking. Develop a plan for how you plan to deal with any stressful events that might arise in your life, without turning to smoking.
When the date arrives, get rid of any cigarettes you have in your possession. Above all else, stay busy. Visit smoke-free places to help you overcome any symptoms of withdrawal. Make a clean break from the habit. Don’t allow yourself to slip into a habit of having a smoke every once in a while. Addictions to nicotine can easily be reactivated years down the line. The best thing you can do is take quitting one day at a time. Cravings tend to be short-lived and dissipate in time, regardless of whether you have a cigarette or not.
Taking the time to engage in a regular exercise program can improve your health in countless ways. Beyond improving your case of erectile dysfunction, exercise can also:
- Help you shed extra pounds and reduce your overall body fat
- Boost your self-esteem and self-image
- Improve patterns of sleep
- Build your energy levels. Instead of feeling sluggish throughout the day, you will feel alive and rejuvenated.
- Alleviate tension, stress, depression and anxiety. As soon as you can eliminate these stressors in your life, you will be able to relax and focus on enjoying life.
- Lower your blood pressure. Many people find that the excess body fat causes undue pressure and strain on the heart, thus elevating your blood pressure. By shedding the extra pounds, the heart doesn’t have to work as hard. As a result, your blood pressure will return to normal levels.
To maximize the benefits of exercise, you should aim for a minimum of 20 to 30 minutes per session, three times per week. Research indicates that four to five times per week is ideal. For those just starting out, begin with 20 minutes per session and work your way up to 30. Begin with a routine that is easy to follow and maintain. As your exercise program becomes more and more routine, you can vary your activities and times to keep things interesting.
Reduce Your Stress Levels
Stress is something that everyone has to deal with at some point. The body is designed to feel the effects of stress and act accordingly. It helps to keep you on your toes and avoid potential danger. It’s not always possible to change events causing stress, which is why many individuals end up being unable to cope and feel trapped. When stress continues, the body begins breaking down and illness ensues. To cope with the effects of stress, identify what it is that is stressing you out. Learn methods to help direct the stress elsewhere and eliminate it from your life.
Stress of any sort can impact a man’s ability to engage in sexual activities and affect overall sexual health as a whole. Anger and resentment in relationships contribute to the man’s inability to get an erection and be able to enjoy sex with their significant other. Talking about any problems that you have as a couple, or about life in general, can have a positive impact in cases of erectile dysfunction.
Change Your Diet
Even though you might not realize it, consuming a poor diet will affect far more than just your energy levels and make you feel run down. It can lead to heart disease, diabetes and clogged arteries, all of which are major risk factors attributed to erectile dysfunction. By cutting back on sugars and fats and adding in more vegetables and fruits to your diet, you can improve the flow of blood throughout the body, including the penis.
Continue Engaging in Sexual Activity
As frustrating as it might be when trying to overcome erectile dysfunction, staying active sexually will help to prevent additional problems with ED. Frequent erections and sexual arousal, even if they don’t last long or make it firm enough, stimulates the flow of blood to the penis.
By implementing the aforementioned lifestyle changes, you can begin to take charge of your erectile dysfunction and get back to enjoying life.