Prioritize regular exercise. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. Include strength training twice a week, targeting all major muscle groups. This improves blood flow and overall health.
Maintain a healthy weight. Obesity significantly impacts erectile function. A balanced diet and regular physical activity are key to achieving and maintaining a healthy weight. Losing even a small amount of weight can make a difference.
Quit smoking. Smoking damages blood vessels, restricting blood flow. This directly impacts erectile function. Seek support to quit – your health depends on it.
Limit alcohol consumption. Excessive alcohol intake can interfere with erectile function. Moderate your alcohol intake or abstain entirely.
Manage stress. Chronic stress negatively affects both physical and mental health, including erectile function. Incorporate stress-reducing techniques like meditation, yoga, or spending time in nature.
Improve sleep quality. Aim for 7-9 hours of quality sleep each night. A consistent sleep schedule and a relaxing bedtime routine can improve sleep quality.
Address underlying health conditions. Conditions like diabetes, high blood pressure, and high cholesterol can impact erectile function. Work with your doctor to manage these conditions.
Consider dietary changes. A diet rich in fruits, vegetables, and whole grains supports overall health and may positively influence erectile function. Reduce consumption of processed foods, sugary drinks, and unhealthy fats.
Consult your doctor. They can help identify any underlying medical issues and discuss appropriate treatment options.
