If you’ve taken out a Viagra subscription to help you manage erectile dysfunction (ED), you have already taken the first step to better sexual health and wellbeing. While Viagra or similar PDE5 medications have proven to be safe and effective for millions of men, research shows that combining them with lifestyle changes can enhance performance.
Here’s a look at some of the key lifestyle factors that can support your ED treatment and help you to become more confident, energised and in control in the long term.
Diet: why what you eat matters
Diet has a direct impact on cardiovascular health, and good circulation is at the heart of normal erectile function. In our twenties, it’s easier to get away with regularly eating junk food and drinking alcohol, but in the thirties and beyond it increases the risk of damage to the blood vessels.
Processed meats and dairy products can lead to high cholesterol and plaque build-up, while excessive sugar and convenience foods are associated with increased risk of inflammation and poor circulation. Heavy alcohol consumption can deplete testosterone levels and worsen ED symptoms.
Consuming all of the above as part of your regular diet can also lead to obesity, which increases the risk of circulation problems, inflammation and ED.
What to eat instead
Start by making small changes, such a bowl of berries and low fat yoghurt instead of sugary desserts. Berries and citrus fruits contain flavonoids, which are linked to a reduced risk of ED. Fatty fish instead of red meat will provide a source of omega-3 fatty acids, which are known to support heart health.
Leafy greens, nuts and seeds all contain nutrients and vitamins that can help to protect the heart and boost circulation. Improving your diet will also give you more energy and help to manage weight, which can make you feel more confident mentally, physically and sexually.
Exercise to boost circulation
One of the most powerful ways to reduce the symptoms of ED is through regular physical activity, whether you are taking medication or not. Exercise strengthens the heart muscles and improves circulation, reduces inflammation and supports optimum testosterone levels. It also boosts mood, confidence and energy levels.
Even 20 or 30 minutes of moderate exercise four or five times a week can soon add up to noticeable improvements. If you’ve not done much formal exercise before, start with small daily changes such as a brisk walk at lunchtime, and build up your stamina and strength gradually.
As you build a regular exercise routine, aim to include a mixture of cardio, such as brisk walking, jogging, swimming or cycling; and resistance training with bodyweight exercises or weights. This will help to improve your heart and artery health and stimulate testosterone production. Kegel exercises can strengthen the pelvic floor and support erectile function.
Managing stress levels
ED can be caused by psychological factors as well as physical ones, or a combination of both. Chronic stress increases cortisol levels, which can deplete testosterone production. Feeling constantly anxious also weakens sexual desire so even if you are taking Viagra or Cialis, you might find that you are just in the mood very often or at all.
The first step to managing stress is to pinpoint the cause. Common sources of stress that contribute to ED include work pressures, financial worries, relationship tensions, or body image or self-esteem issues. If you feel able to talk openly about the way you feel with someone you trust, this can make problems seem more manageable.
Getting plenty of exercise and time outdoors, or spent on offline activities and interests can help to regulate your stress hormones and calm the nervous system. Aim to have seven to nine hours of good quality sleep per night and keep your sleep-wake times consistent, even at weekends.
Cigarettes & alcohol: not great for erectile health
Even light smokers can have damaged blood vessels and worse circulation, so quitting smoking can significantly improve ED or may even mean that you don’t need it any more.
A couple of drinks at the weekend is usually fine, but regular heavy drinking can lower sex drive and also damages the liver.
So, there you have it: while ED medications are a game-changer for many men, they are only designed to work when the time is right and you are feeling in the mood for a sexual experience. If your libido is not what it was, making some lifestyle changes can support you to return to full sexual confidence, and improve your overall wellbeing.
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