Erectile dysfunction (ED) is one of older men’s more common health issues, especially those with cardiovascular disease and diabetes. Some estimates suggest between 50% and 70% of men ages 50 to 70 experience mild to moderate ED. Although younger men are not immune to it.
ED is defined as difficulty achieving or sustaining an erection. It is often caused by a combination of physical and emotional issues. ED makes intercourse difficult, lowering sex drive and desire, increasing anxiety and depression, and affecting a man’s relationship with his partner.
ED medications are a standard solution for most men, but they have their downsides, like possible side effects and over-reliance on using them. But pills don’t have to be your first or only choice.
In many cases, lifestyle changes may slow the progress of ED, help manage it, and even reverse it, so you may not need ED medications or have to rely on them as much.
Look for signs
You should continually monitor your sexual function for any changes, no matter how insignificant. For instance, can you get an erection but not complete sex? Do your erections take longer, or are they inconsistent?
Consult your doctor if symptoms become more frequent or severe. Besides confirming your condition, your doctor also can check for other health issues that may cause ED.
If ED is confirmed, talk with your doctor about treatment options, including lifestyle changes. These can have an immediate and long-lasting impact on managing ED and often should be the first course of action before trying medication.
Signs of other health problems
Erectile dysfunction (ED) can be a red flag for other health issues.
- Cardiovascular disease.
ED is often caused by abnormal blood vessels that do not supply enough blood to the penis for erections to occur. ED may be a sign that something else is going on in your blood vessels, like high blood pressure and atherosclerosis, or hardening of the arteries
- Diabetes.
Diabetes can damage the nerves and blood vessels needed to achieve and maintain an erection. Men with diabetes tend to develop ED at a younger age compared with men without diabetes.
- Prostate conditions.
Men who have an enlarged prostate from benign prostatic hyperplasia are more likely to experience ED. Although uncommon, ED also can be associated with prostate cancer.
- Psychological issues.
Psychological and emotional issues, such as stress, anxiety, and depression, can contribute to ED. Your doctor can help with a diagnosis and help you get proper counselling, therapy, or other assistance, as needed.
5 Ways to overcome ED Naturally
- Do more aerobic exercise
An analysis in the June 2018 Sexual Medicine found that, on average, 40 minutes of moderate to vigorous aerobic activity, four times a week for six months, can improve ED. The type of exercise did not matter as long as the proper intensity was met; examples include jogging, swimming, cycling, circuit-type resistance training, and brisk walking. There are many ways to increase your amount of exercise. If you can’t go to a gym, do aerobic and strength training classes online.
- Work your pelvic floor muscles
Try performing Kegels. Kegel exercises strengthen pelvic floor muscles, and some research suggests they may help with ED by increasing blood flow to the penis. A Kegel is done by tightening the muscles you would use to stop the flow of urine or to hold back gas. A typical routine consists of multiple Kegels with set amounts of time to hold the muscle contraction and to rest between repetitions. The number of reps can vary from 10 to 100 contractions. You can learn how to perform Kegels here.
- Watch your waistline
A trim waistline is one good defense — a man with a 42-inch waist is 50% more likely to have ED than one with a 32-inch waist. Losing weight can help fight erectile dysfunction, so getting to a healthy weight and staying there is another good strategy for avoiding or fixing ED.
If you are overweight, reducing your weight by 5% to 10% has been shown to improve sexual function.
Obesity raises risks for vascular disease and diabetes, two major causes of ED. And excess fat interferes with several hormones that may be part of the problem as well.
- Eat Right
Several studies have found that the health benefits of a Mediterranean diet extend to ED, too. Eating a diet rich in natural foods like fruit, vegetables, whole grains, and fish — with fewer red and processed meat and refined grains — decreases the likelihood of ED.
- Monitor your vascular health.
High blood pressure, high blood sugar, high cholesterol, and high triglycerides can all damage arteries in the heart (causing heart attack), in the brain (causing stroke), and leading to the penis (causing ED). Check with your doctor to find out whether your vascular system — including your heart, brain, and penis — is in good shape or needs a tune-up through lifestyle changes and, if necessary, medications.
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