Maintain a healthy weight. Losing even a modest amount of weight can significantly improve erectile function. Aim for a BMI within the healthy range.
Exercise regularly. At least 150 minutes of moderate-intensity aerobic activity per week is recommended. Strength training twice a week also helps.
Quit smoking. Smoking damages blood vessels, hindering blood flow to the penis. Seek support to quit if needed.
Limit alcohol consumption. Excessive alcohol intake can negatively impact erectile function. Adhere to recommended daily limits.
Improve your diet. Focus on fruits, vegetables, whole grains, and lean proteins. Reduce processed foods, saturated fats, and sugar.
Manage stress. Chronic stress can contribute to ED. Practice relaxation techniques like meditation or yoga.
Get enough sleep. Aim for 7-9 hours of quality sleep per night. Establish a regular sleep schedule.
Address underlying health conditions. Conditions like diabetes, high blood pressure, and heart disease can affect erectile function. Work with your doctor to manage these conditions.
Consider professional help. A therapist can help manage stress and relationship issues that may contribute to ED.
