Erectile dysfunction (ED) often affects older men between the ages of 40 to 70 years. It can, however, affect men of all ages. Although the condition is not life-threatening, it can damage a man’s self-esteem and quality of life, including sexual and romantic relationships. You should not be ashamed of speaking out or seeking help because there are many ways of dealing with it as detailed below:
Eat Right and Maintain a Proper Diet
A diet that is not healthy for your heart also limits your ability to have erections. Eating patterns can lead to blocked arteries that, in turn, affect blood flow to the heart and other organs. This means that it can limit the flow of blood to and from the penis.
Research has shown that a traditional Mediterranean diet that includes plenty of fruits, vegetables, healthy fats, and whole grains will keep you healthy, therefore reducing the risks of having erectile dysfunction.
Maintain a Healthy Weight
Obesity increases your risk of developing several conditions or diseases, including high cholesterol, diabetes, and heart diseases. All these conditions can separately cause erectile dysfunction. However, those illnesses combined with obesity can significantly increase your chances of having ED.
Losing weight is one of the ways of dealing with ED. The eat-less-move-more approach is very beneficial if you are seeking to lose weight and ultimately restore your normal erectile function. Weight loss will boost your self-confidence and will lead to improved mental health too.
Several exercises can help you fight ED. Pelvic exercises, commonly known as Kegel exercises, are instrumental in your fight against ED. Although the exercises were originally thought to be beneficial to women only, by helping their pelvic muscles regain their strength after childbirth, these exercises are useful to men as well.
They will particularly help you strengthen the bulbocavernosus muscle. This muscle is useful because it allows your penis to swell with blood during an erection, it is the muscle that pumps when you ejaculate, and it also empties the urethra after urination.
The muscles of your pelvic floor can best be located by stopping your stream several times while urinating. The muscles that you will clench while doing this are the ones you need to exercise. For you to perform a set of Kegel exercises, you will have to squeeze those muscles, hold for five to seven seconds then relax. You should repeat this for around ten to twenty-five times, two or three times a day. You can try the exercises while in different positions such as standing, sitting on a chair, or lying down and lifting your legs as you exercise.
Avoid Alcohol or Drink in Moderation
Drinking a lot of alcohol can lead to a decrease in sexual desire, therefore, making it difficult for you to have erections or even orgasm. Studies have shown that too much alcohol can harm both your brain and the penis. Drinking large amounts of alcohol before sex reduces the flow of blood to your penis, ultimately decreasing the intensity of your orgasms if you can have any.
Drinking in moderation, i.e., not having more than two drinks in a day, can help you prevent ED since you are more conscious of your surroundings, and you do not have blurred judgment.
Remember, although erectile dysfunction can be treated with several medications, there are other ways to help you conquer it and reclaim your lost sexual glory. Exercises such as aerobics or even walking for 30 minutes a day will help prevent ED by assisting in weight loss.
Do not feel shy to speak up about erectile dysfunction. Talking to your doctor about ED will help you feel relieved about the condition. Further, the doctor will advise on the treatment solutions that are best suited for you.