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Men who are beginning to experience erection problems can take positive steps to preserve and improve erectile function. Exercise, diet, meditation, and even yoga can help.
Erection dysfunction is most often caused by insufficient blood flow to the penis, and that is exactly the problem addressed by ED drugs like Viagra. Clinical testing has shown that these medications are overwhelmingly effective, helping millions of men cope with erection difficulties.
But prescription medications are not the only way to address erection challenges. And even men who take medications like Viagra can often do much more to improve the quality of erections. Men who want to try nonmedical treatments to address erection problems can do quite a bit in their day-to-day lives to address these problems, and they may ultimately find that the medications aren’t necessary.
Men should keep in mind, however, that erection problems sometimes indicate underlying medical conditions like heart disease or diabetes, and they should have regular checkups to determine if such conditions are present. Men who attempt to treat erection difficulties at home without medicine and do not get satisfactory results should schedule an appointment with their doctors to discuss the erection issue and learn if there are other medical concerns that need to be addressed.
Here are five things you can do at home to help minimize erection problems.
1. Walk Every Day
Not everyone wants to join a gym to become fitter or improve energy levels, but you don’t have to be in a gym to maintain a regular program of physical activity. Simply walking can help with erection difficulties. A brisk, two-mile walk every day was shown to help overweight men improve their erection quality, and in some cases even reverse erection difficulties, as was reported after a 2005 study. Men with a waist measurement of 42 inches are 50 percent more likely to have erectile dysfunction than are men with a 32-inch waist. Walking is one of the easiest ways to improve energy levels, burn calories, and improve overall health, including erection health.
2. Perform Pelvic Floor Exercises
Pelvic floor exercises, also known as Kegel exercises, strengthen the muscles that support the bladder and bowel and that affect sexual function. And these exercises can be done just about any time – like when you’re stuck in traffic or watching television. The muscles exercised by Kegels are the ones you would use to stop urinating mid-stream. Once you’ve isolated and identified these muscles, try lying on your back with your knees apart and bent. Tighten your pelvic floor muscles, hold for three seconds, and then relax for three seconds. Start doing the exercises a few times in a row. Once you know what to do, you can do these exercises lying down, sitting, or standing. You’ll get the best results if you focus only on the pelvic floor muscles and do not flex your abs or thighs. Your goal should be at least three sets of 10 reps per day.
3. Cut Down on Meat, Dairy, Sugar
As cholesterol levels go up, so does the risk of erection difficulties. Cutting down on meat, dairy products, and sugar not only can help keep cholesterol levels lower, it can also help you save money on your grocery bill and feel better about your environmental footprint. When your cholesterol levels are high, cholesterol-rich “plaques” build up on the inner walls of your arteries, narrowing them and restricting blood flow. When the arteries that serve the genitals are affected by cholesterol-laden plaques, erection difficulties can happen. Lowering the levels of animal fats in your diet can help keep cholesterol levels under control and can help you if you’re trying to drop a few pounds too.
4. Practice Meditation
Meditation can be an excellent way to keep stress levels in check, and that in itself is good. Smaller studies, such as one evaluating meditation and increased blood flow to the genitals found that men can learn to produce a physiological response that improves circulation to the sex organs through meditation. Those who are experienced in meditation can process stress more efficiently than those who do not meditate, and for men whose erection difficulties are accompanied by psychological stress, this can be beneficial. Whether or not practicing meditation leads to improvement in erection problems, other psychological benefits can make it worthwhile for those with busy lives (which is most people).
5. Learn Beneficial Yoga Poses
Hank Wuh, M.D., author of the book Sexual Fitness, practices Ashtanga yoga. Though he says he knows of no studies showing yoga to directly help with erection problems, “Yoga is deeply relaxing and it improves cardiovascular fitness, both of which clearly improve sexual health.” As for which poses are best for those experiencing erection difficulties, yoga teachers say that those that enhance focus and energy are believed to increase blood flow to the pelvic region.
- Uttanasana (Standing Forward Bend)
- Baddha Konasana (Bound Angle Pose)
- Janu Sirsasana (Head to Knee Pose)
- Kandasana (Knot Pose)
Conclusion
Problems with erections are common, particularly as men get older. But they’re not inevitable, and many of the problems that lead to erection difficulties can be addressed through lifestyle modification. There’s no reason not to adopt lifestyle changes that could improve erection problems, but men who do not find relief this way should consult their doctors. That way they can evaluate their options for dealing with the erection difficulties and also learn if there are other health issues that should be treated.
eDrugstore.com dispenses prescription medications for erectile dysfunction, as well as other lifestyle medications, and has done so since the late 1990s. It offers a full range of ED drugs, including both brand-name and generic products. To learn more about all its services, including complimentary online consultations with licensed U.S. physicians, visit eDrugstore’s Erectile Dysfunction page.
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