10 science-backed ways to help with erectile dysfunction


sex

Erectile dysfunction (ED) is one of the most commonly treated sexual disorders.
To help with ED, it is recommended people avoid any nicotine products or anabolic steroids.
Walking often and sticking to a heart-healthy diet, like the Mediterranean diet, can help with ED.

Erectile dysfunction (ED) is the inability to get and maintain an erection long enough to have sexual intercourse. It can be embarrassing to discuss, but it’s not at all uncommon. Up to 20% of all men are affected by ED at some point in their lives. In fact, it’s actually the most commonly treated sexual disorder.

Here are a few research-backed ways you can help treat and lessen the likelihood of erectile dysfunction.

Stick to a heart-healthy diet.

A diet full of foods that help protect the cardiovascular system can also help prevent erectile dysfunction. This is because damaged or constricted coronary arteries can interfere with blood flow to the penis. In fact, ED is often one of the early signs of heart problems, according to Mayo Clinic.

One study found that sticking to a Mediterranean diet rich in virgin olive oil, vegetables, fruits, whole grains, nuts, and fish was associated with a lower risk of ED development and improvement in people who already suffered from ED. There is also some evidence that vegetarian and vegan diets may lower the risk of some types of heart disease, which in turn decreases the likelihood of developing ED.

Make sure you’re walking enough every day.

The most common cause of ED is arterial dysfunction, which is essentially when your blood vessels don’t work as well as they should. Research has shown that consistent and regular physical activity – especially aerobic exercise like running, walking, and cycling – can help protect against vascular ED.

One study found that participants with cardiovascular problems who also reported having ED were able to significantly improve their erectile function by walking 30 minutes per day, three to four times a week.

Try out pelvic floor exercises to see if they work for you.

Pelvic floor exercises, often called Kegels, have been shown to have some benefit when it comes to treating ED caused by pelvic muscle dysfunction. A study conducted in the UK found that 40% of 55 participants with ED regained normal erectile function after practicing pelvic floor exercises for six months.

You can practice contracting the muscles of the pelvic floor by stopping your flow of urine several times during urination. Once you become familiar with the sensation of contracting the correct muscles, you can try squeezing them throughout the day while standing or sitting

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Source:: Business Insider

      

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