What is erectile dysfunction?

Erectile dysfunction is a disorder of the p*nis. It affects the ability to achieve and maintain a firm erection for s*xual intercourse.

Emotions play a key role in achieving and maintaining an erection. Feeling relaxed, confident, and aroused is essential. However, it is normal to experience erectile dysfunction occasionally. ED can occur when you feel nervous, anxious, frustrated, or tired. Alcohol and/or substance use can also play a role. It can also be caused by other conditions or be a side effect of certain medications or cancer treatments.

Top Ways to Treat Erectile Dysfunction 

1) Talk to your partner

Erection problems are sensitive topics, but that doesn't mean they should be avoided. Emotional and psychological factors can cause s*xual dysfunction, such as performance anxiety.

Talking openly about your s*x life is essential for a healthy relationship. Whether you suffer from erectile dysfunction or are bored in bed, you and your partner need to communicate about your s*xual needs and desires.

2) Exercise regularly

Poor circulation is one of the most common causes of erectile dysfunction. The heart must pump blood to the p*nis for it to become erect during s*xual activity. Inactivity increases the risk of high blood pressure, narrowed blood vessels, and heart disease, making this task difficult.

Regular physical activity improves s*xual function. A Harvard study showed that aerobic exercise, such as brisk walking, reduced the risk of erectile dysfunction by 41%.

The CDC recommends that adults get at least 150 minutes of moderate-intensity aerobic physical activity per week. If that seems like a lot, it's not. That's a little over 21 minutes a day and can be divided up if necessary.

3) Eat a Healthy Diet

High blood pressure and high cholesterol are risk factors for many health problems, including obesity and type 2 diabetes.

They are also linked to erectile dysfunction. A healthy diet helps keep blood pressure low and dilates blood vessels, which facilitates blood flow. This prevents heart problems and reduces the risk of erectile dysfunction.

4) Get Enough Sleep

Lack of sleep and sleep disturbances have been linked to erectile dysfunction. Lack of sleep can also lead to plaque buildup in the artery, which can affect erections.

Aim for 7 to 8 hours of sleep per night. Improve the quality of your sleep:

• Go to bed and wake up at the same time every day.
• Make sure your sleep environment is dark and quiet.
• Turn off all screens at least one hour before bedtime.
• Maintain a comfortable temperature in your bedroom.
• Limit the length of your naps.
• Avoid caffeine late in the day.
• Consider taking melatonin supplements one hour before bedtime.

5) Monitor your testosterone levels.

Low testosterone levels are a common cause of erectile dysfunction. After age 30, the male body begins to produce less testosterone. Over time, this causes a gradual decline in testosterone levels. Nearly 40% of men over 45 have low testosterone levels.

6) Reduce tobacco use.

If you smoke, quit. Smoking damages the heart and brain. It also severely affects cardiovascular function, making it difficult for blood to reach the penis during s*xual activity. Nicotine, in particular, inhibits the effectiveness of nitric oxide, a chemical that dilates blood vessels.

Are you struggling to quit smoking? Consult your healthcare professional. They can help you consider smoking cessation treatments, such as nicotine replacement therapy, therapy sessions, and support groups.

7) Reduce Your Alcohol Consumption

The effect of alcohol on s*xual performance is no myth when it comes to men's health. Excessive alcohol consumption can lead to decreased libido and poor s*xual performance. Chronic alcohol abuse can also lead to increased blood pressure, sleep disturbances, and other obstacles to achieving strong erections.

If you don't know where to start, sober curiosity is a great way to learn about your drinking habits.

A healthcare professional can also recommend medications or lifestyle therapies to help you reduce your consumption. This can improve your s*xual performance and prevent serious health complications.

8) Manage Your Stress

S*xual dysfunction is a common side effect of chronic stress. Stress releases a hormone called cortisol. High cortisol levels can affect testosterone levels and increase the risk of erectile dysfunction.

Here are some tips to manage stress:

• Exercise regularly
• Eat a healthy diet
• Get enough sleep
• Cut down on tobacco, alcohol, and other psychoactive substances
• Practice deep breathing
• Use guided meditation
• Manage your time on social media
• Get connected

9) Strengthen your pelvic floor

Kegel exercises aren't just for women. Your pelvic floor muscles are necessary for maintaining firm, long-lasting erections. These muscles prevent blood from escaping from the erect penis. Strengthening these muscles is easy and can help reverse erectile dysfunction.

Here's a common Kegel exercise you can try:

• Lie on your back with your knees bent. Your hands should be flat on the floor.
• Imagine trying to stop the flow of urine or passing gas. The muscles you use for these actions are your pelvic floor muscles.
• Contract these muscles for five seconds and then relax them.
• Repeat this exercise eight to ten times. This is called one set. Perform three to five sets of this exercise daily. Kegel exercises strengthen the muscles that maintain blood flow to the erect penis. These exercises can also help prevent premature ejaculation.

10) Manage other health conditions

Some cases of erectile dysfunction can be due to conditions such as diabetes or high blood pressure. Managing these conditions can help treat erectile dysfunction.

If you have already been diagnosed with erectile dysfunction and are experiencing symptoms, consult your healthcare professional. They may adjust your dosage or recommend an alternative treatment if you are taking medication.

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