5 natural ways to overcome erectile dysfunction

If you are a middle-aged man, can you run as fast as you did when you were 20? Hit a baseball as far as you ever could? Hit a tennis ball with the same speed and spin?

Probably not.

But even as we get older, there are still plenty of ways to stay in the game and enjoy it. This is as true of sex as it is of sports.

What is erectile dysfunction?

Erectile dysfunction, or ED, is difficulty achieving and maintaining an erection sufficient for satisfactory sexual intercourse. At least 25% of the time, the penis does not get firm enough or it gets firm but softens too soon.

Causes of erectile dysfunction

Erectile dysfunction can occur for many reasons. Sometimes it’s as simple as the side effect of a particular medication. Work stress, relationship problems, or depression can also contribute to erectile dysfunction.

But for about 75% of men, the cause is more complex. ED can be the result of vascular disease, neurological disease, diabetes, or prostate-related treatments or surgeries.

Often the culprit of erectile dysfunction is an insufficient blood supply to the penis due to clogged arteries (atherosclerosis). In fact, in up to 30% of men who consult their doctors for erectile dysfunction, the condition is the first indication that they have cardiovascular disease.

Erectile Dysfunction Self-Care: 5 Tips to Use Today

Whether you are currently suffering from erectile dysfunction or want to avoid this condition, try these tips to overcome erectile dysfunction and have better health and a better sex life.

Start walking. According to a Harvard study, walking just 30 minutes a day was linked to a 41% reduction in the risk of erectile dysfunction. Other research suggests that moderate exercise may help restore sexual performance in obese middle-aged men with erectile dysfunction.
Eat well. In the Massachusetts Male Aging Study, eating a diet rich in natural foods such as fruits, vegetables, whole grains, and fish (with fewer red and processed meats and refined grains) decreased the likelihood of erectile dysfunction.
Pay attention to your vascular health. High blood pressure, high blood sugar, high cholesterol, and high triglycerides can damage the arteries in the heart (causing a heart attack), brain (causing a stroke), and leading to the penis (causing erectile dysfunction). An expanding waist also contributes. Check with your doctor to see if your vascular system (and therefore your heart, brain, and penis) is in good shape or needs a tune-up through lifestyle changes and, if necessary, medications.
Size matters, so lose weight and stay slim. A slim waist is a good defense: a man with a 42-inch waist is 50% more likely to suffer from erectile dysfunction than one with a 32-inch waist. Losing weight can help combat erectile dysfunction, so reaching a healthy weight and maintaining it is another good strategy to avoid or correct erectile dysfunction. Obesity increases the risks of vascular diseases and diabetes, two main causes of erectile dysfunction. And excess fat interferes with several hormones that may also be part of the problem.
Move a muscle, but we’re not talking about your biceps. A strong pelvic floor improves stiffness during erections and helps prevent blood from leaking out of the penis by putting pressure on a key vein. In a British trial, three months of twice-daily sets of Kegel exercises (which strengthen these muscles), combined with biofeedback and advice on lifestyle changes (quit smoking, lose weight, limit alcohol consumption) worked much better than just advice on lifestyle changes.

To learn more about the diagnosis and treatment of erectile dysfunction, read What to do about erectile dysfunction a special health report from Harvard Medical School.