You might have been dealing with Erectile Dysfunction (ED) and the stigma surrounding it on your own, and it can get exhausting- physically and mentally. But the most important thing to remember is that you’re not alone. There can be various reasons, like certain health conditions, emotional problems, smoking, drugs, obesity, and even age, behind this.
According to a study by the Journal of Sexual Medicine, one out of four men diagnosed with erectile dysfunction is young. While sometimes it is nothing but a side effect of some medication you are taking, some studies show that for 75% of men, there is a more complex reason.
ED doesn’t necessarily have to be embarrassing, and you don’t have to let it disrupt your sex life. Chances are that you’ve tried a few over-the-counter drugs, and they might have helped you briefly, but the problem still persists. Instead of losing hope, you can try the following natural remedies:
- Physical activity
Regular exercise is one of the best ways to not only cure ED, but also prevent it. This remedy is even more effective if you are overweight or suffer from cardiovascular diseases.
According to a 2018 review, moderate aerobic exercise for 40 minutes a day and four times a week for 6 months continuously can treat ED. Physical activities, such as running, brisk walking, bicycling, swimming, and skiing, can significantly improve your blood vessel health, increase blood flow, and decrease stress. Weight lifting exercises can also lead to higher testosterone levels. Basically, being fit can not only help you combat ED but also spice up your sex life.
2. Healthy diet
Eating a balanced diet is also a great way of reducing ED. It helps you maintain sexual function and healthy body weight. A 2020 study shows that men following a strict Mediterranean diet or Alternative Healthy Eating Index 2010 have a lower risk of getting ED.
A diet rich in fruits, vegetables, whole grains, legumes, nuts, and fish can help you avoid ED and improve your quality of life.
3. Sleep
Not getting enough sleep can be one of the biggest causes of developing erectile dysfunction. According to a review published in Brain Research, getting a good night’s sleep can raise your testosterone levels, and help you avoid sexual dysfunction.
Another study from 2017 shows that men working at night are more prone to ED. Let’s be honest; nobody wants a partner who can’t spare some time for them. So leave your office (or desktop if you’re working remotely) and work behind at a reasonable hour each day to carve out some time for your partner.
4. Limit alcohol
Since alcohol is a depressant, it can lead to temporary and permanent erectile dysfunction. According to a 2018 study, light-to-moderate drinking (21 drinks a week) can protect you against ED. However, heavy drinking can become a cause.
Your central nervous system releases nitric oxide, the key chemical responsible for producing and sustaining an erection. High consumption of alcohol can depress your central nervous system, hindering the release of nitric oxide. This can lead to ED and put a damper on your sex life.
5. Lower stress level
Certain mental health ailments, such as anxiety and stress, can cause ED. A 2019 research article claims that stress is one of the main predictors of ED, along with anxiety and depression. Chronic stress can cause insomnia, leading to a decrease in testosterone levels, resulting in ED. Try to set some time aside for meditation and other activities that help relax you.
6. Quit smoking
Quitting smoking is an effective way of getting rid of erectile dysfunction. If your ED results from restricted blood flow to the penis, blocked/narrowed arteries, or vascular disease, quitting smoking will be particularly helpful to you.
Conclusion
The aforementioned natural remedies can not only help you treat erectile dysfunction, but also prevent it. The treatment for ED largely depends on the cause. While some doctors might recommend prescription medications or surgery, there are several changes you can make in your lifestyle to cure ED. Before trying any treatment, it is best you talk to your doctor and identify the cause.
