Maintain a healthy weight. Excess weight, particularly abdominal fat, negatively impacts testosterone levels and can contribute to erectile dysfunction. Aim for a BMI within the healthy range.
Diet and Nutrition
Prioritize a balanced diet rich in fruits, vegetables, and lean protein. Include foods high in antioxidants, like berries and leafy greens, to protect cells from damage. Limit processed foods, saturated fats, and excessive sugar.
Exercise and Sleep
Engage in regular physical activity. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week. Sufficient sleep (7-9 hours nightly) is critical for hormone regulation and overall well-being. Chronic sleep deprivation diminishes libido.
Stress Management
Chronic stress significantly impacts sexual health. Practice stress-reduction techniques like yoga, meditation, or deep breathing exercises. Consider professional help if stress is overwhelming.
Hydration
Drink plenty of water throughout the day. Dehydration can affect blood flow, potentially impacting sexual function.
Substance Use
Excessive alcohol consumption and smoking severely impair sexual health. Reduce or eliminate alcohol and tobacco use.
Medication Review
Some medications have side effects that impact sexual function. Discuss any concerns with your doctor; they may be able to adjust medication or suggest alternatives.
Relationship Dynamics
Open communication and a strong emotional connection with your partner are fundamental to a fulfilling sexual relationship. Address relationship issues proactively.
| Weight Management | Maintain a healthy BMI |
| Nutrition | Balanced diet; antioxidants |
| Exercise | 150 minutes moderate-intensity aerobic exercise per week |
| Sleep | 7-9 hours per night |
| Stress | Stress-reduction techniques |
| Hydration | Drink plenty of water |
| Substance Use | Reduce or eliminate alcohol and tobacco |
| Medication | Discuss concerns with your doctor |
| Relationship | Open communication |
Mental Health
Address mental health concerns promptly. Conditions like anxiety and depression can significantly impact libido and sexual performance. Seek professional help if needed.
