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 exercises twice a week, targeting all major muscle groups.
Maintain a healthy weight. Obesity is a significant risk factor. Losing even a small amount of weight can significantly improve erectile function. Consult a doctor or registered dietitian for personalized dietary guidance.
Adopt a heart-healthy diet. Focus on fruits, vegetables, whole grains, and lean protein. Limit saturated and trans fats, cholesterol, and sodium intake. Consider incorporating foods rich in antioxidants, like berries and dark chocolate.
Manage stress effectively. Chronic stress contributes to ED. Practice relaxation techniques such as yoga, meditation, or deep breathing exercises. Ensure sufficient sleep – aim for 7-9 hours of quality sleep per night.
Limit alcohol consumption. Excessive alcohol use negatively impacts erectile function. Adhere to recommended guidelines for alcohol intake. Discuss alcohol consumption with your doctor if you are concerned.
Quit smoking. Smoking damages blood vessels, contributing to ED. Seek support to quit, utilize nicotine replacement therapy, or consider counseling.
Control blood sugar levels. Diabetes is a major risk factor. Maintain healthy blood sugar levels through diet, exercise, and medication as needed. Regular checkups with your doctor are vital.
Manage blood pressure. High blood pressure can impair blood flow. Regularly monitor your blood pressure and follow your doctor’s recommendations for medication and lifestyle changes.
Address underlying health conditions. Certain medical conditions can cause or worsen ED. Work closely with your doctor to manage any existing health problems.
