Consider regular exercise. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. This improves blood flow, benefiting erectile function.
Dietary adjustments can help. Focus on a heart-healthy diet rich in fruits, vegetables, and lean protein. Limit saturated and trans fats, processed foods, and excessive sugar intake. These changes support vascular health.
Manage stress effectively. Explore stress-reduction techniques like yoga, meditation, or deep breathing exercises. Chronic stress negatively impacts erectile function. Find what works for you.
Quit smoking. Smoking severely constricts blood vessels, hindering blood flow to the penis. Cessation improves overall health and sexual function.
Limit alcohol consumption. Excessive alcohol intake can impair erectile function. Moderate your drinking or abstain completely.
Address underlying medical conditions. Diabetes, high blood pressure, and high cholesterol often contribute to erectile dysfunction. Work with your doctor to manage these conditions.
Explore herbal remedies. Some men find relief with natural supplements like L-arginine or ginseng. However, consult your doctor before using these, as they may interact with medications.
Consider pelvic floor exercises (Kegels). These exercises strengthen pelvic floor muscles, improving blood flow and potentially enhancing erectile function.
Seek professional help from a therapist or counselor. Underlying psychological issues such as anxiety or depression can affect sexual performance. Therapy can provide valuable support.
Vacuum erection devices may be an option. These devices help achieve an erection by creating a vacuum around the penis. Your doctor can advise on their suitability.
