Prioritize regular exercise; aim for at least 150 minutes of moderate-intensity cardio weekly. This improves blood flow throughout your body, including crucial areas.
Incorporate strength training twice a week, focusing on compound movements like squats and deadlifts. Increased muscle mass boosts testosterone levels.
Maintain a healthy diet rich in fruits, vegetables, lean protein, and whole grains. Avoid processed foods, excessive sugar, and unhealthy fats. These negatively impact vascular health.
Manage stress levels through techniques like meditation, yoga, or deep breathing exercises. Chronic stress hampers blood flow and hormone production.
Ensure adequate sleep; aim for 7-9 hours of quality sleep nightly. Sleep deprivation significantly affects hormone regulation and overall health.
Limit alcohol consumption. Excessive alcohol intake interferes with erectile function.
Quit smoking. Smoking severely damages blood vessels, hindering blood flow.
Consider consulting a healthcare professional to rule out underlying medical conditions and discuss personalized strategies.
