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The start of a new year is the ideal time to make some positive changes in your life. And for men who’ve been looking for ways to step up their game in the bedroom, there are a number of steps that will help achieve that goal while also improving their overall health. With benefits like those, these are New Year’s resolutions that are hard to resist.
Unless you’ve been living under a rock somewhere, you’ve been exposed to the TV commercials that point out, correctly, that erection problems “could be a question of blood flow.” In fact, the vast majority of all erectile dysfunction is caused by insufficient blood flow to the penis. Other possible causes of ED include psychological problems, such as depression, and physical trauma to the male genitalia.
Improving Blood Flow
So it follows that any steps you can take to improve overall blood flow will generally result in harder, longer-lasting erections, which should increase your confidence in the bedroom as well as the satisfaction of your partner. And, as noted above, steps to improve blood flow will benefit your heart and brain as well.
The quality of a man’s erection can be a fairly reliable barometer of his overall health, according to Steven Lamm, M.D., medical director of the Preston Robert Tisch Center for Men’s Health at NYU Langone Medical Center in New York City. Dr. Lamm, the author of “The Hardness Factor,” points out that the promise of harder erections is sometimes more effective in getting men to change their ways than the promise of a longer life.
Thankfully, men who adopt one or more of the following recommendations should see improvements on both fronts. And the more of these steps you’re willing to take, the greater will be your benefits.
Eat a Healthy Diet
If you’ve been relying on fast food for the lion’s share of your nutritive needs, it’s time to make some changes. The empty calories and unhealthy fats that are typical of most fast food generally accelerate the buildup of plaque on the walls of your arteries, which in time diminishes life-sustaining blood flow to your heart, brain, and your penis.
While an occasional fast-food meal can be excused, you should focus on healthier foods for the bulk of your diet. According to “Healthbeat,” a publication of Harvard Medical School, the Massachusetts Male Aging Study found that eating a diet high in fish, whole grains, and fruits and vegetables decreases the likelihood of ED. Such a diet should also minimize consumption of red and process meats as well as refined grains.
B-12 a Key Nutrient
Your diet also should include foods rich in vitamin B-12, a deficiency of which has been linked to an increased risk of erection problems. Foods that fit the bill in terms of B-12 content include shellfish such as clams and crab, fatty fish such as mackerel,
fortified all-bran cereals, fortified soy products such as silken tofu, low-fat dairy such as skim milk and low-fat yogurts, Swiss cheese, and eggs.
Among the diets most widely recommended for optimal erectile health is the so-called Mediterranean diet, based on the age-old eating patterns of the people who live and work in the Mediterranean basin. This diet is high in fruits and vegetables, minimally processed whole grains, beans, nuts, and olive oil. It may also include moderate amounts of lean animal proteins, such as fish, poultry, and no-fat or low-fat dairy products. Animal foods that are high in saturated fats and foods high in added sugars should be consumed rarely if at all.
Quit Smoking
Male sexual function as well as the operation of your heart and brain depend on a steady supply of oxygen-rich blood. One quick way to impede healthy blood flow is by smoking. According to WebMD.com, smoking hampers circulation throughout the body. However, the good news for those contemplating kicking the habit is the speed with which the body can return to normal once you’ve stopped smoking. WebMD notes that circulation begins to improve within two to 12 weeks after you’ve put out your last cigarette.
Lose Those Extra Pounds
If you’ve been carrying around excess weight, you probably already understand the burden this puts on your circulatory system. Lose those extra pounds, and your whole body will benefit. A recent Italian study showed that overweight/obese men who shed 5 to 10 percent of their overall body weight were less likely to develop erection problems than those who failed to lose the excess poundage. And for those who had already developed symptoms of ED, the weight loss helped them return to near-normal erectile function.
Get and Stay Active
Adopting a regular regimen of physical activity can go a long way toward optimizing erectile function and preserving your overall health. A study published in the May 2015 issue of the “Journal of Sexual Medicine” found that men who exercise
18 or more MET (metabolic equivalent) hours per week were found to enjoy better erectile/sexual function than those who exercised less or not at all. According to one Harvard study, walking 30 minutes a day was linked to a decrease of 41 percent in the risk of developing erectile dysfunction.
Cut Down on Alcohol Intake
Most men recognize that a drink or two can set the mood for romance. Drink much more than that, however, and the party may not take place at all. Alcohol, after all, is a depressant, which means it slows the transmission of signals along the pathways of the central nervous system. And the nervous system, along with the vascular system, plays a key role in sexual function. Even if you manage to get things done, it’s not much fun if you can’t really remember what happened.
See Your Doctor Regularly
If you don’t already visit your doctor at least once or twice a year, it’s time that you started. Certain underlying health conditions, such as high blood pressure and type 2 diabetes, often go undetected unless you’re getting checked out by a medical professional on a regular basis. And high blood pressure and diabetes can both lead to serious erection problems if they are not treated in a timely fashion.
Consider Prescription Assistance
If the quality of your erection remains unsatisfactory even after following one or more of the foregoing recommendations, it may be that you need a little extra help. With the 1998 introduction of Viagra, medicine now offers men such help in pill form. Neither Viagra nor any of the other impotence medications will cure erectile dysfunction, but the little blue pill and its close relatives can allow you to at least temporarily regain normal erectile function.
You’ll find a full range of impotence medications available at eDrugstore.com, a reliable online supplier of these and other prescription medications. Based in Tempe, Arizona, eDrugstore is part of the Secure Medical family of online drugstores that sell only FDA-approved drugs that are dispensed by licensed U.S. pharmacists. Visit eDrugstore.com and check out its ED medication guide.
Don Amerman is a freelance author who writes extensively about a wide array of nutrition and health-related topics.
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