Struggling with erectile dysfunction (ED)? The first step isn’t a miracle pill: it’s a talk with your doctor.
“Various medical conditions are the most common cause of sexual dysfunction,” says Peter Ahlering, MD. Case in point: up to 75 percent of diabetic men and 30 percent of guys with high blood pressure are affected by ED. Ahlering advises reviewing your medical history with your physician to see if a health issue is behind your bedroom blues. Then, make an action plan.
Let’s get physical
Cardiovascular or circulation problems can sabotage your sex life. Improve your body’s ability to pump blood where it needs to go, and you’ll often see results where you want.
Hit the gym
Regular exercise, accompanied by a healthy diet, can make a big difference. Several studies found regular aerobic exercise had a significant effect on erections. Hitting the gym may even boost testosterone levels.
Drop a few pounds
Not only is obesity linked to poor cardiovascular health, but that extra weight also lowers testosterone and may contribute to low sperm counts. In a 2011 study, obese men with type 2 diabetes who lost just 5 percent of their weight saw quick improvements in their sex drive and erections.
Clean up your lungs
Smoking leads to poor blood flow and damages your blood vessels. In a 2012 study of male smokers, 75 percent of those who had ED no longer experienced it after quitting smoking.
Watch the drinks
Drink alcohol in moderation. High consumption of alcohol is linked to obesity, high blood pressure and nerve damage.
Mental health and ED
“Stress is the number-one psychological cause of ED,” says Philip Werthman, MD.
Stress and anxiety are also linked to poor sex drive. Stress cuts your ability to produce a hormone needed for testosterone production, while stimulating another hormone that reduces available testosterone.
Depression is another concern. Up to 61 percent of depressed people experience low sex drive and similar problems. Common antidepressants may also hamper your ability to have sex.
Fortunately, there are ways to address this.
Switch medications
“Blood pressure medications and antidepressants are the most common medications to lead to ED,” says Daniel Stickler, MD. If you’re experiencing these side effects, ask your health care practitioner if there are better alternatives.
Sweat it out
Just 20 minutes of daily exercise may be enough to boost moods and prevent depression. Exercise even increases libido by raising your body’s endorphins, and it improves self-image, confidence and pride, further reducing anxiety and stress.
Get some shut-eye
“Chronic sleep deprivation is the number one cause of stress in our society,” says Stickler. Lack of sleep is linked to low interest in sex. “Getting less than seven to eight hours of sleep each night will cause weight gain, hormonal disruption and anxiety,” warns Stickler.
Ditch the comparisons
Performance anxiety can hit when you worry about your equipment size or compare yourself to your younger or pre-ED self. Setting realistic expectations empowers you to win the mental battle.