September can feel like a natural time for a reset. The holidays are over, routines are returning and there is still plenty of time to make positive changes before the end of the year.
While health goals often focus on weight, fitness or diet, your sexual health deserves attention too. The lifestyle choices you make every day can influence circulation, energy levels, stress and overall wellbeing – all of which can have an impact on sexual function.
If you have noticed changes in your erections or sex drive, these seven habits could be a useful place to start.
1. Get more active
Regular physical activity is one of the best habits you can introduce as part of a health reset. Exercise supports cardiovascular health and healthy blood flow, which are important for achieving and maintaining an erection.
You do not necessarily need to spend hours in the gym, either. Brisk walking, cycling, swimming, running and strength training can all contribute. If you have been less active over the summer, September is a good opportunity to pick up the pace.
2. Take a look at your diet
A balanced diet supports general health, including the cardiovascular system. Rather than following an extreme diet, focus on eating a varied selection of vegetables, fruit, wholegrains, pulses, lean sources of protein and healthy fats.
Cutting back on highly processed foods and excessive amounts of sugar and saturated fat can also support healthier long-term habits.
Maintaining a healthy weight may be beneficial for sexual health too. Being overweight can be associated with erectile dysfunction, particularly when it occurs alongside other cardiovascular or metabolic risk factors.
3. Cut back on alcohol
Summer can sometimes mean more social occasions and more opportunities to drink. As September arrives, consider whether your alcohol consumption could benefit from a reset.
Drinking excessive amounts of alcohol can affect sexual performance, including your ability to achieve an erection. Longer-term heavy drinking can also contribute to wider health problems that may affect sexual function.
You do not necessarily need to give up alcohol completely. Reducing your intake and having more alcohol-free days can be a practical step towards healthier habits.
4. Make sleep a priority
Sleep is easy to overlook when you are trying to improve your health, but consistently getting enough good-quality sleep is important for physical and mental wellbeing.
Poor sleep can leave you feeling tired, stressed and less interested in sex. Sleep problems can also overlap with other issues that may affect sexual function.
Try establishing a consistent bedtime and wake-up time, limiting late-night screen use and creating a bedroom environment that is comfortable for sleeping.
5. Find better ways to manage stress
Stress can affect many areas of your health, and sexual function is no exception. Work pressures, relationship problems, financial worries and general anxiety can all affect your ability to relax and become sexually aroused.
In some men, worrying about sexual performance can itself contribute to erectile difficulties. Building stress management into your routine could therefore be beneficial.
Exercise, time outdoors, hobbies, relaxation techniques and spending time with friends or family can all help you switch off.
6. Stop smoking
If you smoke, September could be the point at which you finally decide to quit. Smoking can damage blood vessels and is associated with an increased risk of erectile dysfunction.
Since healthy erections depend on good blood flow, protecting your cardiovascular health is an important part of protecting your sexual health.
Quitting can be difficult, particularly if you have smoked for many years, but support is available. Speak to a healthcare professional or smoking cessation service if you need help making the change.
7. Don’t ignore changes in erectile function
Perhaps the most important habit is paying attention to changes in your sexual health. Occasional difficulty getting or maintaining an erection does not necessarily indicate a serious problem. Stress, tiredness, alcohol and anxiety can all temporarily affect erections.
However, if erectile dysfunction keeps happening, it is worth seeking professional advice rather than simply accepting it as an unavoidable part of ageing.
ED can sometimes be associated with underlying health conditions, including high blood pressure, high cholesterol and diabetes. Getting assessed can therefore be useful beyond your sex life.
Where appropriate, treatments such as sildenafil (Viagra) or tadalafil (the cheap generic version of Cialis) may also help men with erectile dysfunction.
These medicines are not suitable for everyone, however, so professional assessment is important before starting treatment.