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Regular exercise is an important step in the maintenance of robust erection health. Healthy eating and avoidance of habits like smoking and binge drinking also benefit erection health, whatever your age.
Although millions of older Americans — and plenty of younger ones as well — suffer with the frustration and embarrassment of impotence, the notion that erection problems are inevitable is dead wrong. Barring any traumatic injury to their reproductive organs, men can remain sexually active well into their golden years.
But as with anything worth having, good erection health and continuing strong sexual function come at a price. You must safeguard the health of your penis. And in so doing, you’ll get the added benefit of a healthy heart, which you’ll need to remain strong and vital as you age.
Many medical professionals have observed that the penis is a barometer of your overall health. Indeed, erection problems usually carry with them a warning sign that other, even more serious health problems lie ahead.
¨Dipstick of the Body¨
Cardiac surgeon Mehmet Oz, M.D., who enjoys a high profile because of his syndicated TV show, puts it this way: ¨The penis really is the dipstick of the body. The penis tells you if everything’s working, because if it’s not working, the odds are stuff inside of you is not functioning the way it’s supposed to be.¨
Emphasizing the close link between erection health and heart health, urologist Harry Fisch, M.D., author of ¨Size Matters,¨ says, ¨What’s bad for the heart is bad for the penis.¨ Thus, it only makes sense that things that are good for the heart, such as exercise, a well-balanced diet, maintaining a healthy weight, and avoidance of unhealthy behavior like smoking, also help to promote a healthy penis and normal erection function.
Going a step further, Peter Schlegel, M.D., chairman of urology at New York-Presbyterian/Weill Cornell Medical Center, says that ¨everything that is healthy for your heart is healthy for your erection.¨
Blood Flow is Key
Although for many years, many medical professionals believed that impotence was a reflection of deep-seated psychological problems, the vast majority of doctors today recognize that compromised blood flow to the penis is responsible for most erection problems.
Heart attacks and even the ischemic form of stroke can be traced to an insufficient supply of oxygen-carrying blood to the heart or brain. The same things that can gradually clog the much larger arteries supplying the heart and brain are responsible for limiting blood flow to the penis, which is essential for the achievement of an erection.
Although nobody welcomes erection problems, they arrive in something of a bad news/good news scenario. The bad news is that you can’t get it up for sex, but the good news is you can change some of your unhealthy behaviors and hopefully regain erection health at the same time that you help to prevent even more serious health consequences.
Lifestyle Changes Can Help
If you’ve already begun to see some signs of faltering erection health, making a few simple lifestyle changes can in many cases reverse the process. According to an Australian study published in the May 2014 issue of ¨The Journal of Sexual Medicine,¨ even men who took impotence drugs to overcome erection problems found that the medications were much more effective when coupled with positive lifestyle changes.
So what are some of the changes you can make to improve both your erectile health and your overall health in the process?
Regular Exercise
Age-appropriate exercise on a regular basis can be both an erection-saver and a lifesaver, according to Texas urologist Zachary R. Mucher, M.D., who singles out exercise as the single lifestyle change that can have the biggest impact on erectile health. Dr. Mucher told EverydayHealth.com, ¨Exercise works on several fronts to combat the development of ED and help reverse it once it has become a problem.¨
Specifically, regular exercise optimizes blood flow, which is essential to get and keep a strong erection. A regular exercise routine also improves blood pressure by increasing nitric oxide in the blood vessels, says Dr. Mucher. And weight-bearing exercise can increase your body’s production of testosterone, which plays a key role in sex drive.
Quit Smoking
Among the many benefits of quitting smoking, improved erection health is one of the most significant. In a posting at Healthland.Time.com, writer Maia Szalavitz reports on a recent study that focused on the effects of smoking cessation on erection health.
The subjects of the study were 65 sexually active male smokers who wanted to kick the habit and were willing to have their erections measured in the lab throughout the study. All were enrolled in an eight-week smoking cessation program. The erections of test subjects were measured three times: (1) before the smoking quit date; (2) midway through the eight-week program; and (3) one month after the program ended.
According to Szalavitz, men who successfully quit smoking ¨had thicker, more rigid erections and reached maximal arousal five times faster than smokers who relapsed.¨
Eat a Balanced Diet
Eating a balanced diet, low in saturated fats and high in fresh fruits and vegetables, is good for virtually every aspect of your health, including your erection health. And as MensHealth.com points out, certain foods can be more helpful in promoting robust sexual function than others. Among those getting its special stamp of approval is spinach, which is high in magnesium that helps dilate blood vessels.
Other erection-friendly foods on the MensHealth.com list include unsweetened tea, which is high in catechins that also promote strong blood flow; peaches, grapefruit and oranges to boost sperm count; eggs; seeds and nuts; high-protein beans; oily coldwater fish like salmon; and oatmeal and other whole grains.
Lose Those Extra Pounds
Carrying around more weight than your body was designed to handle puts a strain on all body systems. Men who are obese or significantly overweight have a much higher incidence of erection problems than those of normal weight. It doesn’t hurt that a leaner look adds to your sexual appeal.
Go Easy on the Alcohol
While those first few sips of alcohol may seem like they’re gearing you up for a night of action, make no mistake. Alcohol is a depressant, and drinking more than a little will depress all body systems. Sometimes beyond all hope of resuscitation (or erection). A drink or two is fine and can help set the mood for romance. Drink much more than that, and it will probably be reflected in your performance — or nonperformance — in the bedroom.
Get a Good Night’s Sleep
The importance of a good night’s sleep is all too often overlooked when discussing factors than can detract from erection health. Dr. Mucher tells EverydayHealth.com that poor sleep patterns can be a contributing factor to erection problems. He cites a study published in a 2011 issue of ¨Brain Research¨ that shows that chaotic sleeping patterns can result in lower blood levels of testosterone, which in turn may cause a lowering of your sex drive and a consequent decline in erection health.
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Don Amerman is a freelance author who writes extensively about a wide array of nutrition and health-related topics.
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