Erectile dysfunction is the inability to get an erection or the difficulty in maintaining an erection. There are many reasons why this happens, which often boils down to physical and psychological causes. This includes stress, depression, bad lifestyle habits, lack of sleep, new baby in the house, your job, and even relationship or financial issues.
The good news is there are many ways you can do to deal with ED and make it go away – for good. Depending on the cause, it also boils down to simple, yet effective lifestyle changes. This may not be the ultimate solution to your problem but adopting healthier lifestyle changes might change your game inside the bedroom. Is isn’t easy to change long-held habits, but with some time and a bit of effort, it is possible. Here are some things you can do to prevent or treat your ED:
1. Reduce, If Not Get Rid Of All That Stress
Fact: Stress is a perennial libido killer and erection wrecker. Unfortunately, stress is everywhere and will do whatever it takes to ruin your system.
It releases cortisol and raises adrenaline levels, which mess up with your sex response hormones. It is also a silent killer, which could lead to serious medical conditions, such as heart disease or cancer.
Don’t let it happen. Stress may be unavoidable, but you can do something to reduce it greatly. Stress management techniques, such as exercise, yoga or meditation could help you get back on track. Taking a break at work could also stop stress from ruining your system. The important thing is to look for an activity that allows you to recharge and re-wire. It can be writing, working out, or going on vacation trips, depending on what interests and helps you most.
2. Kick The Butts For Good
Are you a smoker? Sure, it is your choice; however, the more cigarettes you light up during those work breaks, the higher your chance of being friends with erectile dysfunction.
The nicotine content found in cigarettes is a potent vasoconstrictor. This means it narrows your blood vessels, thereby damaging the veins and arteries.
The small blood vessels down south are easily susceptible to damage. When this happens, there will be difficulty in sending blood down there, which has a negative effect in your overall sex life. While you still can, kick the butt. Every week, reduce your cigarette use by one to two sticks until you are able to get rid of the habit.
Stay away from smoking areas to reduce the urge.It takes time so don’t pressure yourself to quit smoking in a snap. If you find it impossible, enlist in the help of your doctor. There are many effective products to help you quit comfortable and for good.
3. Take It Easy On The Alcohol
Alcohol relaxes you and gives you extra boost to talk to a girl in the bar. Red wine is also healthy, thanks to its flavonoid contents, which offers protection against serious illnesses. However, too much beer or wine could ruin your manhood’s mood.
Alcohol is a depressant. It also triggers anxiety. This means you could experience a mood drop, which makes you feel bad. The problem is that it could affect your manhood’s ability to get it up.
Therefore, take it easy on the drinks. Two bottles of beer, or a glass or two of red wine is enough to get you in the mood without harming yourself and your member.
4. Limit Your Coffee Intake
What is your instant pick-me-upper in the morning? Surely, coffee is on that list. A cup of coffee in the morning is enough to perk you up and get you going. But did you know it could ruin your erection capabilities?
There is no conclusive or definitive study linking caffeine and erectile dysfunction. However, keep in mind that caffeine is also a vasoconstrictor. This means it restricts blood vessels and negatively affects blood flow. Erection is all about proper blood flow, and too much coffee could mess that up.
Don’t worry. You can still take your cup of Joe every morning. Just limit your caffeine intake to one or two cups. Make sure to skip the coffee break in the afternoon, too since it could affect your sleeping patterns as well.
5. Exercise Every Day, In Lots Of Ways
When it comes to adopting lifestyle changes, exercise will always be in the list. Aside from keeping your weight on track, regular exercise has positive effects on your libido, erection, and sex life.
Why, You Might Ask?
Regular exercise keeps your heart healthy. If your cardiovascular system is working well, then proper blood flow in important areas follow.
Aside from this, exercise boosts the production of sex hormones and releases endorphins or the feel good hormones. You don’t have to go to the gym every day. Walking, biking, playing basketball with your buddies – just get moving.
Use that gym membership or run around the neighborhood during your spare time. Engage in sports and move around as much as you can. Ask your girl to go with you, which is also a good bonding activity. It brings your health and sex life in a better place. Engage in a variety of activities to keep it from becoming boring.
6. Watch Your Diet
Aside from exercising regularly, eating healthy will always be part of the list when it comes to natural ways to overcome ED.
Sugar and salt in your diet affects blood flow and restricts your ability to get it up. On the other hand, eating healthy is one of the effective ways to keep your man up when the situation calls for it.
Therefore, switch your diet to something healthier. Go for colorful, antioxidant-rich foods, which help improve your sex life. Mediterranean diet is also a good option since it is heart-healthy, which means better blood flow down south. Add more fruits, vegetables and Omega-3 fatty acids to help you slowly say goodbye to ED.
7. Visit Dreamland Often
How many hours of sleep do you get every night? If dreamland becomes a foreign place, then it’s no surprise your erection is on the sidelines. Studies show that sleep releases beneficial hormones needed to keep your sex life at bay.If you are not getting enough hours of sleep every night, then your brain chemistry is also affected. This disrupts your mood and leaves you with lesser energy.
Establish a sleeping routine to stop you from hitting the snooze button earlier than expected. Taking a warm bath, listening to soothing music, reading a book, dimming the lights, drinking warm milk, and shutting all electronic devices will help you fall asleep in no time.
8. Say Hello To Watermelon
Diet plays an important role in keeping and maintaining your man up. However, there is one particular fruit, which should be a staple inside your pantry – watermelon. Watermelon is an effective thirst quencher especially during summer days.
Did you know it could be effective inside the bedroom, as well? This is because watermelon contains citrulline, an amino acid known to improve blood flow especially in your man down south.
In fact, a 2011 study showed that men who took L-citrulline supplementation showed an improvement down there. This is a better and safer alternative compared to taking Viagra, which could cause side effects, such nausea and dizziness.
9. Do Those Kegels
You might argue that kegel exercises are only for women who recently gave birth, but not anymore. It turns out that even men can benefit from this type of pelvic floor exercise.
According to various studies, men who do kegel exercises regularly were able to regain normal erectile function.
It strengthens the bulbocavernosus muscles, which are responsible for allowing your penis to engorge with blood to keep it erect and pumping during ejaculation. This works best when combined with other lifestyle changes such as quitting smoking, reducing alcohol consumption, and losing weight, among others.
Start by finding your pelvic floor muscles or the muscles you use to hold your pee. Hold these muscles for three to five seconds then release. Do it eight to 10 times until you are able to hold the PC muscles longer.
10. Say Yes To Dark Chocolate
Good news, chocolate lovers. It turns out that dark chocolate could be your new best friend.
According to a study from University of California, men who ate 1.6-ounce of dark chocolate everyday recorded an increase in blood vessel dilation by minimum of 10 percent.
This is because dark chocolate contains epicatechins, a type of flavonoid that triggers the release of dilating chemicals in the inner layer of the arteries for better blood flow. When your body’s endothelial system is functioning properly, then better blood flow and erections follows.
However, it’s not just any other dark chocolate. Make sure you go for dark chocolate with at least 70 percent cocoa content. Dark chocolate with the CocoaPro label also means what you are buying is full of flavonoids.
11. Trim Your Waistline
If disaster struck down there, then you need to consider checking on your weight, too. If you belong on the heavier side, then you might have problems getting or maintaining your man down south.
Extra fat is unhealthy, which means it could clog your arteries and prevent proper blood flow.
When it comes to erections, blood flow is important. At the same time, sticking to a desired weight for your body ensures better overall health. It is also good for the heart, which helps you in the erection process.
Erection problems are often a sign of a serious health issue. By changing your lifestyle habits, you will be able to reverse the effects of ED and eventually improve both your erectile and sexual function. Take note of these tips and you’ll be up and running in no time.