Lifestyle Changes That Can Improve Your Sexual Performance
Erectile dysfunction can have many different causes, and getting to the bottom of the problem might mean making some changes in your life. Although some medications can will help in the short term, lifestyle changes are often the first place to start for long-term treatment options. You might discuss some of the following lifestyle changes with your doctor.
Some of the causes of erectile dysfunction can be treated, at least in part, by dietary changes. For example, men who have heart disease, high cholesterol, high blood pressure, narrowing of the blood vessels, metabolic syndrome, late-onset diabetes, and obesity are more likely to experience erectile dysfunction.
These conditions can be treated with different medications, but one of the most effective treatments is to change your eating habits. Your doctor might suggest a diet richer in vegetables, fruit, and lean protein and reduced refined carbohydrates. With weight loss, improved heart health, and better blood sugar control, you might find increased performance and sexual arousal.
The relationship between weight and reduced sexual health is complex. Testosterone production decreases as men age, and testosterone actually helps control weight gain. But, as you gain weight, testosterone production goes down even more. Your doctor can help you find out if low testosterone is adding to your trouble.
Exercise can be very helpful in treating erectile dysfunction and has multiple benefits.
Increased cardiovascular health
A man’s penis contains a rich network of tissue that fills with blood during arousal. Proper blood flow into the penis is essential for an erection to occur. If the arteries have narrowed and become inflexible due to atherosclerosis, there will not be sufficient blood to cause or maintain an erection.
Exercise can help improve cardiovascular health. Nearly a quarter of inactive men struggle with erectile dysfunction, and that number increases to three quarters for men with cardiovascular diseases.
To reap the benefits of exercise for your sexual health, do at least 40 minutes of moderate cardio four days per week. Your doctor might suggest starting slowly, depending on your current fitness level and weight.
Stress is a common psychological trigger for erectile dysfunction. Exercise improves your body’s ability to handle stress, which can reduce the effect that stress from work, family, or other problems has on your performance in the bedroom.
Reduced Alcohol and Tobacco Use
Tobacco and alcohol use can contribute to erectile dysfunction. Your doctor will suggest that you stop smoking if you do smoke and that you reduce your alcohol intake if your drink habitually.
Alcohol acts as a depressant in your body, which means it can decrease your brain’s ability to become aroused, even when stimulated. Some people feel that alcohol helps them to perform better because it helps break psychological barriers to sex, but it is two edge sword. Your mind might end up being ready, but your body may not be able to keep up physically.
Improved Sleep Hygiene
Finally, you should try to improve the amount and quality of your sleep. Sleep loss reduces testosterone, which can contribute to erectile dysfunction. Reduced sleep also puts you at risk for depression and anxiety. These psychological conditions can contribute to reduced capability to perform physically.
In order to increase your body’s ability to remain stimulated during sex, try to get to bed at the same time each night. Shoot for seven or eight hours of sleep whenever possible. Remove lights and electronics from your room. You can also talk to your doctor about whether or not you have sleep apnea, which can cause your body to wake unconsciously hundreds of times in a night.
For more information, contact us at Metro Men’s Health.