Prioritize regular exercise. Aim for at least 150 minutes of moderate-intensity aerobic activity weekly. Strength training twice a week builds muscle mass, boosting testosterone.
Maintain a healthy weight. Losing even a small amount of weight can significantly improve erectile function. Focus on a balanced diet rich in fruits, vegetables, and whole grains.
Reduce stress. Chronic stress impacts hormone levels and blood flow. Incorporate stress-reducing techniques like yoga, meditation, or deep breathing exercises into your daily routine.
Limit alcohol consumption. Excessive alcohol use negatively affects erectile function. Moderation is key, adhering to recommended guidelines.
Quit smoking. Smoking damages blood vessels, hindering blood flow to the penis. Seek support to help you quit. Nicotine replacement therapy or counseling can be beneficial.
Improve sleep quality. Aim for 7-9 hours of quality sleep nightly. Establish a regular sleep schedule and create a relaxing bedtime routine.
Manage underlying health conditions. Conditions like diabetes, high blood pressure, and high cholesterol can contribute to erectile dysfunction. Work closely with your doctor to manage these conditions effectively.
Consider dietary supplements. Speak with your doctor before taking any supplements, particularly those containing L-arginine or zinc, which may support erectile health. These should complement, not replace, lifestyle changes.
