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When it comes to erectile dysfunction, recent reports suggest that almost half of all diabetic men struggle with ED. For people who are affected by this condition, they can vouch that ED is not just a physical condition, it impacts all aspects of your life. Still, the good news is that most cases of ED can be avoided or managed by making simple, natural lifestyle modifications without needing harsh medications.

In this blog, we will discuss five such lifestyle changes to naturally boost your erectile function and improve your sexual health and overall well being.

Why Does Erectile Dysfunction Happen?

Erectile dysfunction occurs when you can not either attain or keep an erection strong enough for sexual activity. This is something many men go through at some point in their life but most of them refuse to speak about it to others or seek help.

The main causes of ED are:

Blood Flow Problems: Basically, your penis needs good blood flow to be erect. High blood pressure, coronary heart disease and blocked arteries are some conditions that can block that flow.
Nerve Damage: Your nerves transmit messages from your brain to your other organs. If these messages are disrupted (as in the case of diabetes or after some surgeries), it can get difficult to maintain an erection.
Hormonal Imbalance: Your hormones like testosterone are responsible for managing sexual desires and erections.

If your hormone levels are off, it can affect your sexual function.

Psychological Causes

Stress & Anxiety: These are the biggest mood killers for men. If you are stressed or nervous, your body focuses on handling these feelings rather than getting sexually aroused.
Depression: If you are depressed, this can drain you of energy & libido (sex drive) and you might not find sex interesting.

Lifestyle Factors

Poor Diet & Lack of Exercise: If you don’t eat properly or don’t exercise regularly, this can cause issues with your heart and blood circulation, which are both essential for strong erections.
Alcohol & Smoking: Drinking and smoking can harm your blood vessels and restrict blood circulation needed for erections.

If you are thinking, "What can I do about it?" There is some positive news for you. If you can make small changes in your lifestyle like eating healthier food, exercising regularly & reducing stress, this will make you feel much more energetic and improve your sexual health as well.

Which Lifestyle Changes Can Help Improve Erectile Function Naturally?

If you are facing difficulties with erectile function, this does not necessarily mean that you need pills or costly treatments. As per Ayurveda, making simple, healthy lifestyle modifications in your daily life can help with sexual performance and improve your overall health and energy.
Let us now understand these 5 lifestyle changes you can start today.

Can a Simple Walk Each Day Improve Your Erection Quality?

Walking is the simplest and best method to support your sexual health. As per Harvard scientists, walking for 30 minutes each day has been linked with a 41% reduced risk of erectile dysfunction.

But how does this work? Basically, walking improves your blood flow. Good blood flow helps with powerful, lasting erections. When you walk, your heart beats faster, your blood vessels stay healthier, and your energy levels increase. Each one of these promotes superior sexual performance.

You don't need to join a gym or run in a marathon. Just wear some comfortable shoes and stroll around your neighborhood, business complex or within your house.

Pro Tip:

1. After dinner, try to walk instead of laying on the couch.
2. Take stairs rather than the elevator.

Is Your Diet Helping or Hurting Your Sexual Health?

Your plate could decide how you feel in the bedroom. A poor diet full of fried foods, sugar and red meat can block your arteries and hinder blood circulation to your penis. This makes it harder to attain and hold an erection.

On the other hand, a diet full of fruits, legumes, whole grains and vegetables can help to keep your blood vessels clear. This food pattern is called the Mediterranean diet or heart-healthy diet.

Recent studies like the Massachusetts Male Ageing Study revealed that males that consume more plant based and less processed food have a lower risk of ED.
Pro Tip:

1. Replace white rice with brown rice or millets.
2. Replace butter with olive or mustard oil.
3. Consume more green vegetables, berries and nuts.
4. Lower the quantity of packaged sugary drinks and snacks.

What Role Does Your Heart & Vascular Health Play in Erections?

If your heart and blood vessels aren't in good shape, your erections likely won’t be either. ED is considered an early symptom of heart issues. This is because the same narrow or blocked blood vessels which lead to strokes and heart attacks can also restrict blood circulation to your penis.

There are certain health conditions like high blood pressure, high blood glucose, high cholesterol, and diabetes that wear down your arteries. If your blood can not circulate freely, you get weak or short-lasting erections.
This explains why doctors call your penis a "thermometer" of your heart. Therefore, if you have ED, you should get your vascular health examined.

Pro Tip:

1. Get a yearly health checkup, especially if you’re over 40.
2. Use a digital BP machine at home to track your numbers.
3. Cut back on sugar and salt.
4. Keep your blood pressure stable with deep breathing or yoga.

Can Losing Belly Fat Boost Your Performance in Bed?

Yes, the link between stomach fat and ED is much stronger than you may believe. If you have extra belly fat, this can interfere with your hormones and decrease blood circulation, both elements which help with strong erections.

Research shows that men with a 42-inch waist are 50% more likely to suffer from ED compared to men with a 32-inch waist. That is because belly fat puts you in danger of diabetes and heart problems and reduces testosterone, the hormone which drives your sexual drive.

Pro Tip:

Here are some beginner-friendly weight loss tips if you are over 40:

1. Start by walking twenty to thirty minutes every day.
2. Don’t eat anything after 8 PM.
3. Avoid sugary beverages and fried snacks.
4. Consume slowly and chew your food completely.
5. Control your portions with smaller plates.

How Do Pelvic Floor Exercises Improve Erections?

You may have heard about Kegel exercises, but did you know they can help with ED too?
Pelvic floor muscles help keep blood in the penis during an erection. Blood flows out too rapidly when these muscles are weak. In a study, a 3-month pelvic workout routine showed much better results than those who only made general lifestyle changes.

Pro Tip:

Here is a quick Kegel guide:

1. While urinating, try stopping midstream. Those are your pelvic muscles.
2. Tighten those muscles for five seconds and then relax for five seconds.
3. Do this 10 to 15 times, in the morning and evening.
4. Strong pelvic muscles mean stronger erections & better control.

Final Thoughts

When you make these lifestyle changes, you don’t just avoid erectile dysfunction; you also step into a life where you feel good every day. All the tools you need are already there with you, not only for your sexual health but for your overall vitality. So, take the first step today, stick with it, and watch how it can ripple into every area of your life.

For further details, talk to a certified Jiva doctor now at 0129-4264323.