Prioritize regular exercise. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. Include strength training exercises twice a week, focusing on major muscle groups.
Maintain a healthy weight. Obesity significantly contributes to ED. Consult a doctor or registered dietitian to develop a personalized weight-management plan. Focus on a balanced diet rich in fruits, vegetables, and lean proteins.
Address underlying health conditions. Conditions like diabetes, high blood pressure, and high cholesterol can impact erectile function. Work closely with your doctor to manage these conditions effectively through medication and lifestyle changes.
Limit alcohol consumption. Excessive alcohol use can impair erectile function. Adhere to recommended guidelines for alcohol consumption.
Quit smoking. Smoking damages blood vessels, hindering blood flow to the penis. Seek support to quit, if needed, utilizing resources like nicotine replacement therapy or counseling.
Manage stress effectively. Stress can negatively affect sexual function. Practice stress-reduction techniques such as yoga, meditation, or deep breathing exercises.
Improve sleep quality. Aim for 7-9 hours of quality sleep per night. Establish a regular sleep schedule and create a relaxing bedtime routine.
Consider counseling. Relationship issues or psychological factors can sometimes contribute to ED. Therapy can provide support and address these underlying concerns.
Communicate openly with your partner. Honest communication is vital for maintaining a healthy and fulfilling sexual relationship.
Consult a specialist. A urologist or sexual health specialist can provide a thorough evaluation and recommend appropriate treatment options based on your individual needs.
