Exercise regularly. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. Strength training twice a week also benefits erectile health.
Maintain a healthy weight. Obesity significantly impacts erectile function. Losing even a small amount of weight can make a difference. Consult a doctor or nutritionist for personalized weight-loss strategies.
Diet Matters
Eat a balanced diet. Focus on fruits, vegetables, whole grains, and lean proteins. Limit processed foods, saturated fats, and sugar. A Mediterranean diet, rich in antioxidants, is particularly beneficial.
Hydrate adequately. Drink plenty of water throughout the day. Dehydration can negatively impact overall health, including erectile function.
Beyond Diet and Exercise
Manage stress. Chronic stress harms erectile health. Incorporate stress-reducing techniques like meditation, yoga, or deep breathing exercises into your routine.
Quit smoking. Smoking severely restricts blood flow, directly impacting erectile function. Seek support to quit if needed.
Limit alcohol consumption. Excessive alcohol use can interfere with erectile function. Moderate your intake.
Address underlying health conditions. Conditions like diabetes, high blood pressure, and high cholesterol frequently contribute to erectile dysfunction. Work with your doctor to manage these conditions.
Get enough sleep. Aim for 7-8 hours of quality sleep per night. Adequate sleep supports overall health and improves erectile function.
When to Seek Professional Help
Consult a doctor. If lifestyle changes don’t improve erectile health, seek medical advice. Your doctor can assess your condition and recommend appropriate treatment options.
