Men of all ages experience erection problems every once in a while. Erection problems can occur due to various physiological, medical, hormonal, or psychological reasons. Erectile dysfunction is a medical condition wherein you have trouble getting an erection due to underlying medical conditions, psychological reasons, medications, and excessive drinking.
Generally speaking, symptoms of erectile dysfunction include reduced sex drive and trouble getting or keeping an erection. If you have erectile dysfunction, your doctor might recommend some pills or treat the underlying cause of erectile dysfunction. However, before you attempt medical solutions, you should try overcoming erection problems with lifestyle changes.
This article lists top 10 lifestyle changes that can help you overcome erection problems.
#1. Regular Exercise
Regular exercise is one of the most effective means of overcoming erection problems. Exercising increases the blood circulation in your body, which is essential for achieving and maintaining an erection. Exercise also increases the nitric oxide in blood vessels, providing the same benefit that you get from Viagra and other ED medications.
Erection problems can also happen due to low testosterone. Weightlifting exercises boost your testosterone production, thus increasing your sex drive and erectile strength. Furthermore, exercising helps you keep excess weight off, which can reverse ED. Studies have shown that individuals with a waist of 42”/106 cm or more are more likely to have erection problems.
Kegels are the best exercises for genital health and pelvic strength. Doing regular Kegel exercises strengthens your pelvic floor, improves blood circulation to the genitals, and helps you keep erections longer. The typical Kegel exercise involves tightening the bottom part of your pelvis, holding for a few seconds, and then releasing. You can do 10 to 15 reps thrice a day.
#3. Balanced Diet
A balanced and healthy diet can do wonders for your sexual health. The food you eat directly impacts your erectile strength and capability. You should maintain a diet rich in vegetables, fruits, whole grains, and fish while limiting red meats and refined grains. Striking this balance will improve blood circulation and lower your body weight, which, in turn, will boost testosterone. As such, a balanced diet sets off a chain reaction to overcome your erection problems.
#4. Limited Alcohol
Excessive alcohol consumption is one of the leading causes of erectile dysfunction. One drink can help you loosen up and unwind, but going overboard has the opposite effect. Alcohol also dulls the central nervous system, which, in turn, reduces your sensation and pleasure. The more you drink, the higher the chance of erection problems.
Excessive alcohol consumption for extended periods also damages your liver, which, in turn, boosts estrogen production, which is anathema to erections. You should cut back on your alcohol consumption or stop drinking completely to restore your testosterone levels and over your erection problems. It will provide short- and long-term benefits.
#5. Stop Smoking
Smoking is one of the leading causes of heart problems, drastically affecting your vascular health. Poor vascular health affects your blood circulation, preventing it from circulating in your genitals. As we all know, erections happen due to blood flow in the penis. Without optimal blood circulation, you have trouble getting or keeping erections.
If you have a smoking problem, that might be responsible for your erectile dysfunction. Once you quit smoking (or consuming tobacco in any form), you should notice a marked improvement in your sexual health and overall health. If your sexual partner is a non-smoker, it might make you more attractive in the bedroom as well.
Poor sleep cycles and lack of sleep can also lead to erection problems. A study published in the Brain Research Journal found a clear link between testosterone production, sexual health, and sleep. Your body produces more testosterone if it’s well-rested with at least 8 hours of sleep per night. Poor sleep cycles, meanwhile, reduce testosterone production.
However, it’s not enough to sleep for eight hours a day. You should ideally have a single period of uninterrupted sleep rather than shorter periods of interrupted or poor sleep. Hormone secretion is regulated by the body’s internal clock, and improving your sleep pattern can significantly improve your erection strength.
Erection problems are often caused by certain medications, such as antidepressants, diuretics, cholesterol meds, hormone drugs, beta-blockers, high blood pressure meds, medications for male pattern baldness, and many others. If you suspect your medication is causing erection problems, talk to your doctor about prescribing alternate medicines or regulating your dose.
Research has shown that acupuncture provides immense and undeniable benefits in overcoming erection problems. A study published in the Journal of Alternative and Complementary Medicine found that acupuncture helps men suffering from erection problems caused by antidepressants such as including selective serotonin reuptake inhibitors (SSRIs) and serotonin noradrenaline reuptake inhibitors (SNRIs).
Amino acids in the body produce nitric acid, which relaxes the blood vessels and helps you get an erection more easily. In fact, erectile dysfunction medications like Viagra also increase nitric acid in your body to treat your erection problem. Watermelon is rich in amino acids, thereby enhancing blood circulation and erectile strength. Incorporating watermelon into your diet can significantly reverse the erection problems.
#10. Honest Communication
Erectile problems often occur due to poor communication, psychological problems, intimacy issues, and unresolved problems. As such, having honest communication with your partner about your sexual concerns, anxieties, and problems can help you overcome your erection problems. As a general rule, open communication can help with many sexual concerns, even beyond erection problems.