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Thanks to saturation advertising on both broadcast and print media, most men today are aware that help for those with erection problems is within easy reach at the nearest pharmacy. However, if you’re fortunate enough to be able to get and keep an erection whenever it’s needed, what you really need to know most is what can be done to keep things down there in good working order.
All too often, men overlook the importance of maintaining optimal sexual function until they actually begin to experience problems in achieving and sustaining an erection long enough for sexual intercourse. Proactive measures to ensure healthy sexual function can help to prevent the onset of problems and hopefully postpone indefinitely the need for outside help to enjoy a fulfilling sex life.
Can Improve Overall Health
These steps have the added benefit of improving your overall health and may also help men who have occasional erection problems to keep them from getting worse. In fact, if they act in a timely fashion, they may be able to improve erectile function for an even more satisfactory sexual experience.
It has been widely observed by both medical professionals and laymen that what’s good for the penis is also good for the heart, and vice-versa. And therein lies a bit of wisdom that can serve as a trusty guide to the type of lifestyle decisions that promote both a healthy heart and reliable erectile function.
A Matter of Blood Flow
Just as the heart depends on a continuous supply of oxygen-rich blood to function properly, the penis requires strong blood flow to facilitate the erection process. The vast majority of erectile dysfunction occurs when blood flow to the penis is somehow compromised. And when a man begins to have difficulty getting and keeping an erection strong enough for intercourse, the odds are strong that the vascular insufficiency adversely affecting the penis will eventually affect the heart if nothing is done to restore normal blood flow.
Once you’ve accepted the close relationship between heart health and strong erectile function, it’s fairly easy to deduce a lengthy list of dos and don’ts that will help to preserve both healthy cardiac and erectile function. Let’s look first at some of the more obvious recommendations.
Eat a Healthy Diet
A diet high in lean protein, especially fish; fresh fruits and vegetables; whole grains; and heart-healthy fats, including olive oil and nuts, will help keep your arteries clear of the plaque that causes atherosclerosis and leads to compromised blood flow. A heart- and penis-healthy diet avoids heavily processed foods loaded with refined sugars and starches and minimizes the consumption of red meat. Fast foods should be eaten rarely, if ever.
One such healthy eating plan is the Mediterranean diet, which includes all of the nutrient-rich foods listed above and steers clear of the high-calorie, low-nutrient stuff. According to WebMD.com, Irwin Goldstein, M.D., director of sexual medicine at San Diego’s Alvarado Hospital, says “the link between the Mediterranean diet and improved sexual function has been scientifically established.”
Exercise Regularly
Nothing gets the blood pumping through your body like some good, old-fashioned exercise. If you haven’t been doing much of that recently, it’s probably best that you start slow and perhaps check with your doctor to see how much of a workout your current health will permit. A good way to get started is by walking briskly. One recent study found that men who walk two miles a day had half the rate of erection problems experienced by sedentary men.
As your stamina increases, you can increase the level of exercise, graduating from walking to jogging and perhaps adding some weight training as well. In an interview with MensHealth.com, Laurence Levine, M.D., a urologist at Chicago’s Rush-Presbyterian Medical Center, points out that the inner linings of your blood vessels are “are very biologically active areas where chemicals are being made and released into the bloodstream.” Regular exercise helps to keep those blood vessel linings cleaner, more flexible, and more healthy overall.
Kick That Nicotine Habit
Do both your heart and your penis a favor and quit smoking. And if you’ve been fortunate enough to steer clear of that nasty habit, make sure you stay smoke-free. Nicotine causes blood vessels to contract, which has an obviously negative impact on both cardiac and erectile function. In addition to the effects of nicotine, the numerous chemicals in cigarette smoke can damage the delicate linings of blood vessels, which can also restrict blood flow over time.
Shed Those Excess Pounds
If you’re carrying around more weight than is healthy for your body type and build, getting rid of those extra pounds can help improve blood flow throughout your body and thus make it easier for you to get and keep an erection. Excess weight can also lead to the development of type 2 diabetes, which adversely affects not just blood flow but the nervous system as well. And a damaged nervous system can also have devastating effects on male sexual function.
Go Easy on the Booze
While alcohol — in the form of a glass or two of wine or beer or a cocktail — is an excellent ice-breaker and can help to set the mood for romance, drink much more than that and you may find that your sexual performance suffers as a result. Here’s a case where a little is clearly better than too much.
Avoid Stress
Yeah, we know, it’s easier said than done. Nevertheless, it’s a good idea to try to minimize the stress in your life or at the very least plan your romantic moments for settings you know will be less stressful. Even with optimal blood flow, a man who is overstressed and anxious may find it difficult to get and keep an erection. And prolonged exposure to stress is damaging not just to the psyche but to your overall physical well-being, too.
It Could Be Your Medication
A fairly wide array of medications can make it more difficult — even impossible — for you to achieve an erection. In treating other ills you may be suffering, such as depression, high blood pressure, or even allergies, such medications interfere with normal erectile function. WebMD.com offers a helpful list of such drugs. If you find that you have been prescribed one of the drugs on this list, you might want to talk to your doctor to see if an alternative medication with less negative effect on erections can be substituted.
Brush and Floss Your Teeth
It may be difficult to see the link between dental hygiene and erectile function, but AskMen.com points out that scientific studies have established a direct link between gum disease and erectile dysfunction. Unhealthy gums can lead to heart disease, which impedes blood flow. And, well, you know the rest.
Get Some Pharmaceutical Help
If you’ve neglected your overall health to the point that you are regularly experiencing difficulty in getting and keeping an erection, you might want to get a temporary assist from one of the popular ED drugs, such as Viagra, Cialis, or Levitra. These drugs can help you maintain a fairly normal sex life while you do your best to put your house in order and hopefully regain healthy erectile function on your own. To learn about the ED drugs available and how they work, click here to access our 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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