Prioritize regular exercise. Aim for at least 150 minutes of moderate-intensity aerobic activity weekly. Walking, jogging, swimming, or cycling are all excellent choices. This improves circulation, a key factor in erectile function.
Maintain a healthy weight. Excess weight contributes to various health problems, including erectile dysfunction. Losing even a small amount of weight can make a significant difference. Consult your doctor or a registered dietitian for personalized guidance.
Improve your diet. Focus on fruits, vegetables, whole grains, and lean proteins. Limit processed foods, saturated fats, and sugar. A balanced diet supports overall health, including sexual health.
Manage stress levels. Chronic stress negatively impacts erectile function. Practice relaxation techniques like yoga, meditation, or deep breathing exercises. Consider professional counseling if needed.
Quit smoking. Smoking damages blood vessels and restricts blood flow, directly impacting erectile health. Seek support and resources to quit.
Limit alcohol consumption. Excessive alcohol intake can impair erectile function. Moderate your drinking or abstain completely.
Get enough sleep. Aim for 7-9 hours of quality sleep nightly. Sleep deprivation affects various bodily functions, including hormone production crucial for sexual health.
Address underlying medical conditions. Conditions like diabetes, high blood pressure, and high cholesterol can affect erectile function. Work with your doctor to manage these conditions effectively.
Consider supplements. Some supplements, like L-arginine, may support erectile health. Always consult your doctor before taking any supplements, as they may interact with medications.
