Erectile dysfunction (ED) is a common problem among men, keeping them from getting or maintaining an erection. While aging increases the risk for ED, it doesn’t mean you’re destined to experience it. There are various ways you can prevent ED as you age. Here are eight of them.
1. Watch Your Diet
A bad diet for the heart is a bad diet for erections. Blood flow is necessary for gaining and maintaining erections. Studies show that certain eating habits that restrict blood flow to the heart’s coronary arteries can also limit blood flow to the penis.
To prevent ED, make sure your diet is full of good nutrients, including fruits, vegetables, whole grains, fish, low-fat dairy, lean meats, and healthy fats. Try to avoid fried and processed foods that are high in unhealthy fats and sodium.
2. Work Out Regularly and Maintain a Healthy Weight
Being overweight and having a sedentary lifestyle can contribute to ED. Obesity leads to various health issues like type 2 diabetes, which can damage nerves and blood vessels throughout the body and cause ED.
Studies show that even just 30 minutes of walking a day can reduce the risk of ED by over 40%. Other forms of exercise that can help prevent ED include running, swimming, and aerobics. Avoid exercises that put too much pressure on the area between the anus and scrotum. Damage to the nerves in this area can cause ED. Bicycle riding is also not the best physical activity if you’re trying to prevent ED. Stick with light exercises that are gentle on the genital area.
3. Try Kegel Exercises
Kegel exercises are designed to strengthen the pelvic muscles and support the organs in that area. They can help prevent ED, as strong muscles around the penis support erections. Studies show that men who performed two sets of kegel exercises per day for three months saw an improvement in their ED. It should be noted that they also improved their lifestyle habits. You can try kegels and other helpful tools like realistic penis sleeves to fight ED.
4. Watch Your Vascular Health
Keeping your vascular health in check can help you avoid ED. Issues like high blood pressure, high cholesterol, and high blood sugar can all damage the blood vessels in your heart, brain, and penis, causing you to experience sexual dysfunction.
By keeping these markers in check, not only can you prevent ED, but you can also reduce your risk of heart disease and stroke. Visit your doctor regularly for a checkup to keep your vascular system healthy. You can also check your blood pressure between visits by using home monitors.
5. Quit Smoking
Smoking is another factor that can damage your vascular system, increase your risk of heart disease, diabetes, and lead to ED. This independent risk factor for ED damages the lining of blood vessels, causing them to contract, and keep blood from reaching the penis.
Try to quit smoking to prevent ED and protect your whole body from the side effects of nicotine. There are various resources available to help you say goodbye to cigarettes. Reach out to them to make this journey easier.
6. Limit Alcohol Consumption
Alcohol interrupts the chemical messages that enable blood flow to the penis. It can also damage your liver and nerves and cause other health issues that increase the risk of ED.
Heavy drinking can also interfere with testosterone production. Low levels of this hormone can negatively affect sperm production, reduce sexual drive, and keep you from gaining an erection. Surveys of 50,000 men show that nearly half of those with alcohol dependence experienced ED and other sexual problems. So try to limit your alcohol consumption and drink in moderation or not at all.
7. Check Your Testosterone Levels
ED is one of the most common health conditions caused by hormonal imbalances in men. The hormone responsible for this issue is testosterone. Your testosterone levels decrease as you age and lower your sex drive.
Visit a doctor to ensure your testosterone levels are normal and not dropping due to other issues. Anabolic steroids are one of the contributors to low testosterone levels and ED. So try to stay away from them at all costs.
8. Calm Your Mind
Stress is another factor that can interrupt the signals throughout your body, contract your blood vessels, and keep you from getting an erection. Any stressful thoughts about work issues, family problems, and relationship dilemmas can lead to sexual dysfunction. Plus, stress can contribute to other risk factors for ED and worsen the situation.
Try to calm your mind and address the root cause of your stress through therapy and other methods to prevent ED. Meditation and mindfulness are good practices that can help the racing thoughts in your head.
Don’t Lose Hope
These tips can help prevent ED as you age, but even if you do experience sexual dysfunction at some point, there is no need to lose hope. Various treatments and supplements are available for this issue. Seek help to reignite your sex life.
Written by: Aaron Smith
About the author: Aaron Smith is an LA-based content strategist and consultant in support of STEM firms and medical practices. He covers industry developments and helps companies connect with clients. In his free time, Aaron enjoys swimming, swing dancing, and sci-fi novels.