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Erectile dysfunction is not an inevitable consequence of getting old. Giving hope to men everywhere are males of a certain age that remain virile and potent well into their golden years.
In most cases, these same older men share a few other traits in common. Primary among these is robust cardiovascular health. Other commonalities might include healthy eating habits, a regimen of regular physical activity, moderation in alcohol intake, and limited or no tobacco use in their past.
What Causes Most ED
Today, most medical professionals agree that physiological causes account for the lion’s share of erection problems among men. This is a change from the past when it was widely believed that most erection difficulties were psychologically rooted.
The close correlation between erection health and the absence of other major health issues comes as no surprise to Steven Lamm, M.D., author of “The Hardness Factor: How to Achieve Your Best Health and Sexual Fitness at Any Age.”
Dr. Lamm, medical director of the Center for Men’s Health at NYU Langone Medical Center, told “Men’s Health” that “all health issues have effects on your penis.” He added, “A 50-year-old man who is healthy is probably performing as well sexually as an out-of-shape 30-year-old who smokes and drinks.”
Penis-Heart Link Cited
As Dr. Lamm suggests, every aspect of a man’s physical and psychological health ultimately has an effect on erection health. However, perhaps the closest and most direct relationship between a man’s sexual function and his overall health is the link between his heart and his penis.
Harry Fisch, M.D., co-author of “Size Matters” and a clinical professor of urology at Weill Cornell Medical College, puts it very succinctly: “What’s bad for the heart is bad for the penis.”
And Vice-Versa
Happily, the reverse is also true, meaning that if you take steps to live as heart-healthy a life as possible, your chances of developing erection problems will be significantly reduced.
While the suggestions that follow cannot guarantee that you will never develop impotence, they should help to improve the odds against it. What’s more, they certainly should contribute to a healthier and happier life overall.
1. Take Steps to Minimize the Stress in Your Life. It’s clearly impossible to eliminate all stress from the life of anyone who’s living in an industrialized country during the 21st century. Stress surrounds us.
That said, it is still possible to avoid certain situations that you recognize will be unduly stressful and to take the time to de-stress after dealing with one of those especially stressful situations that simply could not be avoided.
Strong blood flow to the penis is essential to achieve and maintain an erection strong enough for sexual activity. Stress triggers some chemical reactions in your body that divert blood away from the penis, sending it instead to the muscles as part of your body’s natural fight-or-flight response.
2. Quit smoking. You’d have to be living under a rock not to realize the negative impact that smoking has on your overall health. And when it comes to male sexual function, smoking is one fairly sure way of compromising sexual fitness and sharply increasing your risk of ED.
In his interview with “Men’s Health,” Dr. Lamm pointed out that “smoking just clenches down on your blood vessels and prevents them from being reactive.” Elaborating, he explained that nicotine restricts blood flow and weakens erections. It also contributes to the accumulation of plaque on the linings of blood vessel walls, thus making smokers twice as likely to develop impotence.
3. Eat a Healthy, Well-Balanced Diet. While there is no miracle food that will prevent ED, there can be little doubt that following a healthy diet goes a long way toward lowering your risk of erection difficulties.
According to an article in Harvard Medical School’s HEALTHbeat Archive, the Massachusetts Male Aging Study found that eating a diet rich in fruits, vegetables, whole grains, and fish significantly lowers the risk of ED. To achieve these benefits, your diet should generally avoid red and processed meats, as well as refined grains.
Among the foods that are particularly erection-friendly, EverydayHealth.com cites beets and leafy green vegetables, such as celery and spinach. All of these vegetables are rich in nitrates, which are natural vasodilators, meaning that they expand blood vessels, thus increasing blood flow.
Other erection-friendly nutrients on EverydayHealth.com’s recommended list include the flavonoids in dark chocolate, zinc in oysters and other shellfish, antioxidants in watermelon, protein in pistachios, and lycopene in tomatoes and pink grapefruit.
Elaborating on the benefits of exercise, Dr. Lamm told “Men’s Health” that blood flow increases during exercise. As part of this process, exercise-driven blood rushing through the endothelial cells that line your blood vessels stimulates them to produce more nitric oxide. Nitric oxide plays a key role in erectile function.
“The healthier a man is, the more nitric oxide he produces, and the harder his erection,” said Dr. Lamm. He also points out that exercise has been demonstrated to be quite effective in reducing the symptoms of mild depression, which is one of the psychological causes of impotence.
5. Drink Only in Moderation. While a drink or two can set the mood for romance, drinking much more than that can either wilt your erection prematurely or make it impossible to get one at all. Scientific studies have shown that, consumed in moderation, alcohol’s depressant effects on the brain help to ease inhibitions and anxiety about sex.
Too much alcohol can have the opposite effect, according to “Men’s Health,” which cites one study in which men with blood alcohol levels of 0.06 and 0.09 encountered difficulties in ejaculating while masturbating. In another study, penile swelling in response to erotic stimulation was scientifically measured. Men who had consumed three or more mixed drinks within two hours could not achieve erection.
An article in Harvard’s HEALTHbeat Archive notes that a man with a 42-inch waist is twice as likely to develop ED as a man with a 32-inch waist. Moreover, being overweight can interfere with your body’s normal production of hormones that play a role in erectile function.
Don Amerman is a freelance author who writes extensively about a wide array of nutrition and health-related topics.
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