Eating a healthy diet can help prevent erectile dysfunction (ED). Eating lots of fruits, vegetables, and whole grains can lower your risk for conditions that may cause ED.
For example, a diet high in lycopene—an antioxidant found mostly in red and pink foods like tomatoes and watermelon—can improve blood flow to the penis. Folic acid (vitamin B9) may also increase blood flow.
Prioritize a diet rich in fruits, vegetables, whole grains, and lean proteins. Include foods high in antioxidants, such as berries, citrus fruits, and leafy greens.
You should also discuss any medications like Sildalist 120 and Fildena 200 mg you take with your doctor.
Incorporate sources of omega-3 fatty acids, such as fatty fish (salmon, mackerel, trout), flaxseeds, chia seeds, and walnuts.
Eat A Healthy Diet
Erectile dysfunction is a vascular problem, so you should aim for a healthy diet to keep your blood vessels in good condition. A cohort study found that a diet high in vegetables, fruits, nuts, seeds, whole grains, and fish was associated with a reduced risk for ED.
Avoid fatty, red meat-heavy meals as they can lead to a buildup of fatty deposits in your blood vessels. This reduces blood flow to the penis, which makes an erection difficult to maintain.
Watermelon contains citrulline, a precursor to nitric oxide, which helps your blood vessels dilate and relax. It also boosts testosterone levels, which can help with erections. Walnuts are another dietary source of nitric oxide. They also contain vitamin E, folic acid, and fiber.
Prioritize a diet rich in fruits, vegetables, whole grains, and lean proteins.
Include foods high in antioxidants, such as berries, citrus fruits, and leafy greens.
Incorporate sources of omega-3 fatty acids, such as fatty fish (salmon, mackerel, trout), flaxseeds, chia seeds, and walnuts.
Exercise Regularly
Men who regularly exercise improve their cardiovascular health, which is linked to a lower risk of erectile dysfunction. Additionally, some vegetables like beets, arugula, and spinach contain naturally occurring nitrate that can be converted in the body to nitric oxide to dilate blood vessels (Gerbild, 2018).
Taking a brisk walk, doing yoga, or playing basketball are all good forms of exercise. The key is to do something you enjoy and commit to doing it regularly.
According to Aleece Fosnight, PA-C, a physician assistant who specializes in sexual medicine and urology, any form of cardio exercise will increase blood flow to the penis and boost nerve sensitivity. It also helps manage comorbidities such as obesity, diabetes, and high blood pressure, which can all contribute to ED.
Avoid Smoking
Erectile dysfunction is more common in smokers than non-smokers. Studies suggest that the chemicals in tobacco harm the blood vessels that deliver oxygen to the penis, leading to ED. Additionally, consuming too much alcohol can also cause erectile problems.
In addition to diet and exercise, avoiding alcohol and smoking can help prevent erectile dysfunction. Regular exercise improves circulation and a low-fat diet can reduce high cholesterol and blood pressure, which are both linked to ED.
Maintaining a healthy weight is another way to prevent ED, as obesity is a major cause of it. A trim waistline can significantly reduce your chances of suffering from erectile dysfunction, and losing even a little weight can boost testosterone levels and enhance sexual desire. Avoid medications that can reduce sex drive, such as antidepressants and drugs to treat high blood pressure.
Avoid Alcohol
Although it might feel like a good idea to get drunk before sex, alcohol can cause erectile dysfunction. Booze can reduce testosterone levels, make it hard to become aroused, and limit nitric oxide production in the blood vessels of the penis.
Limit alcohol intake, as excessive alcohol consumption can lead to ED. Ensure adequate water intake for overall health. Achieve and maintain a healthy weight, as obesity is a risk factor for ED.
Nitric oxide is important for blood vessel dilation. Foods rich in nitric oxide precursors include beets, leafy greens, and garlic.
If you want to avoid whiskey dick, stay under two drinks per night and drink water between alcoholic beverages. If you are struggling to control your drinking habits, talk to a doctor about how to manage your alcohol use. They can help you develop healthy coping strategies and connect you with local support services.
Other lifestyle changes that can help prevent erectile dysfunction include maintaining a healthy weight, exercising regularly, and managing your stress. Some drugs, such as those used to treat high blood pressure, can decrease sexual desire and make erections harder to achieve.
Manage Your Stress
Erectile dysfunction can be a sign of cardiovascular disease. A diet rich in plant nutrients can help with ED by reducing blood pressure and improving blood flow to the penis during sexual arousal.
An ounce of dark chocolate a few times a week can also help – it’s loaded with flavonols that can improve blood flow and boost erections. Walnuts are another great ED-fighting food. They’re full of arginine, an amino acid that helps your body make nitric oxide.
If you’re experiencing a loss of erections, see your doctor to discuss the cause. A physical exam and questions about your medical history can often be enough to diagnose erectile dysfunction. Other tests may be needed if you have chronic health problems or are taking medications that could impact ED.
