Maintain a healthy weight. Losing even a moderate amount of weight can significantly improve erectile function. Aim for a BMI within the healthy range.
Prioritize regular exercise. At least 150 minutes of moderate-intensity aerobic activity per week, combined with strength training twice a week, enhances blood flow and overall health.
Quit smoking. Smoking damages blood vessels, hindering blood flow necessary for erections. Consider nicotine replacement therapy or counseling to aid cessation.
Limit alcohol consumption. Excessive alcohol intake can impair erectile function. Moderate your drinking to recommended guidelines.
Improve your diet. Focus on a diet rich in fruits, vegetables, and whole grains. Minimize processed foods, saturated fats, and trans fats. This supports cardiovascular health, vital for erectile function.
Manage stress. Chronic stress negatively impacts sexual health. Explore stress-reducing techniques like yoga, meditation, or deep breathing exercises.
Address sleep apnea. Untreated sleep apnea reduces oxygen levels, affecting erectile function. Consult a doctor for diagnosis and treatment.
Control diabetes and high blood pressure. These conditions frequently contribute to ED. Regular monitoring and adherence to medical treatment plans are paramount.
Seek professional medical advice. A doctor can help identify underlying medical conditions contributing to ED and create a personalized management plan.
