Erectile dysfunction (ED) has many potential causes, but the most common cause is poor health. That might mean obesity or diabetes, two common causes of ED, but it could also refer to cardiovascular disease—or even too much stress or alcohol consumption.
While it’s certainly common to treat ED with medication, there are many reasons why some men want to avoid taking a pill, and the same can be said for just about any treatment for ED available.
Some men simply want to treat their ED naturally, and the most natural method available is changing the way you live.
Erectile health is directly tied to cardiovascular health. To achieve and maintain an erection, the penis has to fill with blood. That’s why cardiovascular disease and diabetes can both cause ED—both these diseases are characterized by blood flow issues.
Likely the easiest way to improve your cardiovascular health naturally is through exercise.
1. Regular Exercise: A Cornerstone of Erectile Health
Exercise is one of the most effective ways to enhance overall health, and erectile health is no exception. Physical activity improves blood flow, reduces stress, and boosts your overall well-being.
Additionally, regular exercise can cause you to grow new blood vessels to keep up with the increased demand on your system. Those new blood vessels can both directly and indirectly influence your ability to get an erection and the strength of your erections.
Aerobic Exercise
Engaging in regular aerobic exercise, such as walking, running, swimming, or cycling, can significantly improve cardiovascular health, and by extension, erectile health.
While experts recommend 150 minutes of moderate-intensity aerobic exercise each week if possible, this isn’t always achievable or realistic—just do the best you can. Even a small increase in the amount of time you exercise each week can have a significant impact on your heart and erectile health.
Strength Training
Lifting weights helps you to build muscle mass, which in turn helps improve testosterone levels, which play a vital role in sexual health. Try to include strength training exercises at least two days a week if possible.
If your testosterone levels remain low even after lifting weights regularly, or if you find that lifting weights doesn’t lead to increased muscle mass, you might have low T. If that’s the case, it’s unlikely that your levels will increase on their own—you may need testosterone replacement therapy.
2. Eating a Healthy Diet
Eating right can have a direct impact on erectile function. Some foods can make cardiovascular disease worse, and some can help fight against heart disease, diabetes, and obesity. Choosing the right foods plays a critical role in losing weight and fighting ED.
Embrace a Mediterranean Diet
The Mediterranean diet, rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, is particularly beneficial for your heart. Foods like nuts, olive oil, fish, and leafy greens can improve vascular health and reduce the risk of ED.
Reduce Processed Foods and Sugars
Limiting the intake of processed foods, sugary drinks, and high-fat foods helps maintain a healthy weight and prevents conditions like diabetes and hypertension that can lead to ED. Opt for whole, unprocessed foods whenever possible.
3. Quit Smoking and Limit Alcohol/Drug Consumption
Substance use of any sort can cause or worsen ED, so reducing or eliminating substances from your life may be enough on its own to eliminate your ED.
Smoking damages blood vessels and decreases blood flow, making it a major risk factor for ED. Quitting smoking can improve vascular health and significantly reduce the risk of erectile dysfunction. It’s never too late to quit, and the benefits to your sexual health can be substantial.
Moderation is key when it comes to alcohol. While an occasional drink is generally fine, excessive alcohol consumption can impair erectile function. Aim to limit alcohol to moderate levels—up to one drink per day for women and up to two drinks per day for men.
Finally, using drugs can have a negative impact on sexual function. Avoiding these substances is crucial for maintaining good health and reducing the risk of ED. If substance abuse is an issue, seek professional help to overcome it.
4. Manage Stress
Chronic stress and anxiety can contribute to ED, if not act as the main cause. Finding effective ways to manage both is crucial for improving erectile health.
Relaxation Techniques
Practices such as mindfulness, meditation, yoga, and deep breathing exercises can help reduce stress levels. These techniques promote relaxation and can improve mental health, which is closely linked to sexual health.
Psychological Counseling
Therapy with a mental health professional can be very beneficial, especially if you are dealing with depression, anxiety, or performance anxiety related to sexual activity. Counseling can provide strategies to manage these issues and improve your overall well-being.
5. Ensure Adequate Sleep
Poor sleep patterns can affect hormone levels and overall health, contributing to ED. Aim for 7–9 hours of quality sleep per night.
Establishing a regular sleep routine, creating a relaxing bedtime environment, and avoiding caffeine and electronics before bed can all help improve sleep quality.
6. Get Regular Medical Check-Ups
Routine visits to your healthcare provider are essential for managing chronic conditions that are causing your ED. Don’t hesitate to discuss any concerns about erectile dysfunction with your provider—they can provide guidance and treatment options tailored to your needs.
If Lifestyle Changes Aren’t Working, There’s Still Hope
In an ideal world, we’d all change our lifestyles, but not everyone has this luxury, and it’s not a cure-all—some men need treatment for ED regardless of how much they exercise, how much they do or don’t drink, and what they eat.
You don’t have to face this journey alone. We’ve helped thousands of men regain their sexual health through a variety of ED treatments that go beyond what lifestyle changes can do.
Learn more about advanced erectile dysfunction solutions here, or discuss your options by scheduling an appointment with a specialist today.
Link to performance anxiety blog post when it's posted.