Prioritize regular exercise. Aim for at least 150 minutes of moderate-intensity aerobic activity weekly. This improves blood flow throughout your body, including the penis.
Maintain a healthy weight. Obesity significantly impacts erectile function. Losing even a small amount of weight can make a noticeable difference. Consult a healthcare professional for personalized guidance.
Eat a balanced diet rich in fruits, vegetables, and whole grains. Focus on foods with antioxidants and limit processed foods, saturated fats, and sugar. A Mediterranean diet is a great example.
Limit alcohol consumption. Excessive alcohol use can severely impair erectile function. Moderate your intake or abstain completely.
Quit smoking. Smoking damages blood vessels and reduces blood flow, directly impacting erectile health. Seek support to quit if needed.
Manage stress. Chronic stress contributes to erectile dysfunction. Practice stress-reducing techniques like yoga, meditation, or deep breathing exercises.
Address underlying health conditions. Conditions like diabetes, high blood pressure, and high cholesterol negatively affect erectile function. Work closely with your doctor to manage these conditions.
Improve sleep quality. Aim for 7-9 hours of quality sleep nightly. Sleep deprivation can impact hormone levels and overall health.
Consider counseling. Relationship issues and psychological factors can contribute to erectile dysfunction. Talking to a therapist can provide valuable support and guidance.
Remember to consult your doctor before making significant lifestyle changes or starting any new treatments. They can help you create a personalized plan to address your specific needs.
