Maintain a healthy weight. Excess weight significantly reduces testosterone levels and contributes to vascular issues, impacting erectile function. Aim for a BMI within the healthy range.
Prioritize regular exercise. Physical activity improves blood flow throughout the body, including the penis. Studies show 30 minutes of moderate-intensity exercise most days of the week enhances erectile function. Consider brisk walking, swimming, or cycling.
- Reduce stress. Chronic stress elevates cortisol levels, hindering testosterone production and impacting sexual health. Practice relaxation techniques like yoga, meditation, or deep breathing exercises. Improve sleep quality. Aim for 7-9 hours of uninterrupted sleep nightly. Sleep deprivation negatively affects hormone balance and overall health, impacting sexual performance. Quit smoking. Smoking damages blood vessels, restricting blood flow to the penis and contributing to erectile dysfunction. Quitting significantly improves vascular health.
Limit alcohol consumption. Excessive alcohol intake directly interferes with erectile function by affecting nerve signals and blood flow. Moderate your alcohol intake or abstain completely.
Eat a balanced diet. Include plenty of fruits, vegetables, and lean protein. A healthy diet supports overall health and hormone balance. Manage underlying health conditions. Conditions like diabetes, heart disease, and high blood pressure frequently contribute to erectile dysfunction. Work with your doctor to manage these conditions effectively. Consider professional help. If lifestyle changes don’t improve erectile function, seek guidance from a healthcare professional. They can assess your situation and recommend appropriate treatment options.
These lifestyle adjustments can significantly improve erectile function. Consistency is key – gradual implementation of these changes yields the best results.
