It’s important to know that ED is not a normal part of aging and there are solutions available. Talking with your doctor and addressing reversible risk factors like obesity, high blood pressure, cigarette smoking and sedentary lifestyle are key.
Mindfulness
Mindfulness is more than just a buzzword; it’s a proven technique that can strengthen an erection and revitalise your sex life. It’s a form of meditation that involves focusing on your senses, letting go of mental distractions, and tuning into the physical sensations in your body.
It’s been shown to help people with anxiety, depression, and even cancer. Now researchers are finding that it may also benefit sexual dysfunction.
Men with erectile dysfunction often experience stress, which can make it difficult to maintain an erection. During sex, these men might try to control their erection by trying too hard or using drugs or supplements, which can actually have the opposite effect.
Brotto explains that mindfulness can change one’s perception of pain and discomfort. In fact, one of her patients, Meredith, used to have such a high tolerance for needles that she would panic at the thought of having intravenous vitamin infusions. After attending a mindfulness group, however, she was able to tolerate the injections without complaint. She now says she feels like a new woman.
Communication
Men might have a hard time talking about erectile dysfunction, but it's important that they do. A doctor can help them find a solution that might improve the condition and their relationship.
It's also important to involve sexual partners in discussions about ED. They may think the problem is their fault or see it as a sign of diminished interest, so it's vital that they hear from the doctor, too. Other ED medicine Like:
One form of therapy that might be helpful is cognitive behavioral therapy (CBT), which helps people identify and change unhealthy patterns of thinking. A 2020 study found that CBT was effective on its own and when paired with medication for nonorganic ED.
Similarly, physical activity, a core intervention in cardiac rehabilitation, might reduce vascular erectile dysfunction. But despite the fact that many men with cardiac disease experience vascular ED, health professionals don't often inform them of this or offer support in this area. This might be because of a failure to integrate a biopsychosocial model in clinical practice. Health professionals need training to proactively ask about sexual health issues and to provide support in this area.
Exercise
Men who suffer from erectile dysfunction can find relief with lifestyle changes. These solutions tend to be safe and often improve ED while improving overall health. However, it’s important to speak with a therapist about any underlying issues that could be contributing to ED before making significant lifestyle changes.
It might surprise some people to learn that there are specific physical exercises that can help with erectile dysfunction, but it’s true. These exercises are called Kegels and they strengthen the muscles that are used to achieve and maintain an erection.
These exercises can be performed at any time, but are most effective when done first thing in the morning before you urinate. You can perform them by squeezing your pelvic floor muscles the same way you would to stop yourself from urinating. These muscles are very sensitive and you may feel your penis or testicles rise up as a result of these exercises.
Research has shown that engaging in moderate-to-vigorous aerobic exercise 40 minutes a day four days a week for six months can decrease erectile problems. This type of exercise also improves other conditions that can contribute to ED, such as high blood pressure and obesity.
Nutrition
ED is often the result of a physical health problem like vascular disease or nerve damage, but it can also be caused by mental health conditions like depression and anxiety that interfere with sexual functioning. A 2020 study found that cognitive behavioral sex therapy (CBST) worked just as well as medication to help men with nonorganic erectile dysfunction.
A healthy diet has many benefits, including supporting erectile function. Eating a Mediterranean-style diet—which emphasizes fruits, vegetables, whole grains, nuts, legumes, and fish—and avoiding foods high in saturated fat and sodium can decrease a man’s risk of developing ED.
A lack of vitamin D is also linked to ED, as it prevents your body from making nitric oxide, which promotes blood flow. Try eating more leafy green vegetables, such as spinach and lettuce, which are rich in nitrates that promote vasodilation, or take a vitamin D supplement. Nitrates are also found in dietary supplements, such as beet juice and nitrate-containing spirulina tablets. In addition, regular exercise can also boost your nitric oxide levels, which can help treat ED.
Supplements
In many cases, erectile dysfunction is a symptom of an underlying problem. If you're experiencing ED, it's important to see your doctor and work on treating the root cause. Your doctor may suggest counseling with you and your partner if anxiety or stress are contributing to your symptoms, or they can help you find the right balance between medications you take for health conditions that make it difficult to get an erection.
Certain vitamins and supplements have been linked to healthy erections. Vitamin C is one of these, and it's a popular addition to many people's daily diets because of its immune-boosting benefits. Another vitamin that has been linked to erections is folate, also known as folic acid. Folic acid is essential for the development of new blood cells, a process that's necessary to maintain an erection.
Always consult your doctor before taking any supplements, including those found in food. They can make sure that they're safe and will not interact with any medication you're taking. If you do decide to try supplements, you should only take them in moderation and never use more than the recommended dose.
