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It’s a tricky topic to talk about. For many men who have trouble maintaining a strong erection, it’s just too embarrassing to mention.
That’s why, even though around 30 million men in the United States struggle with erection problems in some form, so many suffer in silence.
But in fact there are simple, safe strategies you can use that may help strengthen your erection. Here are 7 everyday tips that could help get things moving in the right direction.
Getting a solid erection is all about good blood flow. So anything that’s bad for your vascular system is also bad for your bedroom performance.
A diet that includes lots of fruits, vegetables, whole grains, lean meat and fish, and heart-healthy fats like nuts and olive oil, is the best for keeping cholesterol and blood pressure under control, and keeping blood vessels healthy—including those bringing blood to the penis. (And recent research has shown that men eating a ‘Mediterranean-style’ diet like this are less likely to have erection problems.)
Maintaining a healthy weight is also key. Obesity itself can bring down testosterone levels, and type 2 diabetes, which is linked with being overweight, not only accelerates arterial disease (bad for blood flow), it also slows down nerve transmission, which can make erections elusive.
If it’s too late to avoid diabetes, be vigilant in checking and controlling your blood sugar—recent Italian study, men who are careless about controlling their levels a higher chance of major erection problems than those who stay on top of things.
Nothing encourages blood flow like aerobic exercise. Exercise also builds the body’s nitric oxide, which is what stimulates the erectile tissue in the penis.
Things like running and swimming definitely help with erection problems – but you might want to think twice about doing a lot of cycling. The blood vessels and nerves supplying the penis can suffer when there’s a lot of pressure on the perineum (the area between the scrotum and anus)—so if you do want to spend time on a bike, make sure your saddle fits comfortably, wear padded cycling pants and be sure to stand up frequently to stop things getting numb!
Even walking is great—researchers have found that walking just 2 miles a day can significantly reduce ED risk.
Researchers at the University of Kentucky asked men to rate their sex lives on a scale of 1 to 10. They found that, while men who smoked averaged a disappointing 5, nonsmokers rated their bedroom satisfaction at a super-healthy 9.
Smoking sabotages your performance in several ways. Cigarettes not only damage your vascular system outright, but nicotine also makes blood vessels contract, so blood just can’t pump through to the penis as it should. What’s more, smoking may make penile tissue less elastic and prevent it from stretching.
If you ever needed (another) good reason to quit, surely this is it!
There’s no evidence that moderate alcohol consumption is bad for erectile function—but long-term heavy drinking can definitely cause nerve damage and hormonal imbalances that lead to performance problems.
And in the short term, a big dose of booze acts as a depressant on the nervous system—which can pull the plug on sexy-time arousal.
Best to keep it to two drinks a day, maximum—especially on date night—to give yourself the best chance in the bedroom.
Coffee can help, surprisingly. Researchers at the University of Texas Health Science Center at Houston found that men who drank 2 to 3 cups of coffee per day were less likely to suffer from erection problems than those who chose caffeine-free drinks.
Stress is definitely bad news for an erection. Not only does psychological upset mess with performance from an emotional standpoint, but the hiked adrenaline levels that go with it make blood vessels contract—and, once again, restricted flow means no-go.
So anything you can do to ease tension and feel better emotionally is likely to give your sex life a boost. Many men find meditation, yoga (great for circulation too!) and even acupuncture help them relax enough to reduce their erection problems.
Did you know that every night while you sleep you have up to five erections, each up to an hour long? Those erections are ‘recharging’ your penis—keeping it healthy and well-nourished with oxygenated blood. So it seems the more shut-eye you get, the happier your penis will be!
And on your way to bed, have a good yawn. Yawning and getting an erection are both controlled by nitric oxide, released in the brain—so a big yawn can actually cause a bit of a lift below the belt!
If you’re still struggling, don’t worry. There are other super-effective treatments that could help you—without drugs, surgery or needles. Contact Evolution Medical Group to talk to one of our specialists about safe, groundbreaking procedures like acoustic wave therapy and bioidentical hormone therapy, that could transform your life.
5 Surprising Causes of Low Libido
Low sex drive can have far-reaching effects for men. It damages self-esteem and causes tension in romantic relationships. Unfortunately, it’s pretty common. In fact, one in five men will suffer a loss of libido in his lifetime.[i]
There’s good news, though. Many times there’s a clear cause of a drop in libido—and many of those causes can be addressed with the help of a men’s health expert. Here are some of the more surprising causes of low libido … and how you can fix them.
When we think of the effects of diabetes, we don’t tend to think about sexual health. But if you think about it, it makes sense that poorly controlled diabetes can be at the root of low libido and sexual performance issues. After all, high blood sugar can cause nerve damage, as well as vascular problems. And don’t forget that people with type 2 diabetes often struggle with weight.
Nerve damage makes it difficult to maintain an erection and to feel pleasurable sensations in the penis. Vascular problems can restrict blood flow to the penis, making it more difficult to get an erection. Excess weight also increases your chances of having erectile dysfunction (ED).
These performance issues can make men feel stressed about sex, which is known to decrease libido.
Plus, type 2 diabetes is a risk factor for low testosterone, and higher testosterone levels significantly cut the risk of type 2 diabetes.[ii] When testosterone levels are low, libido plummets.
So one way to get to the root of low libido is to get your blood sugar under control and get to a healthy weight. You can do that with a custom-tailored health and wellness program like Body N Balance.
Job woes got you down? Stressed about money? Try as you might, it’s hard to turn those worries off when it’s time to get turned on. Stress is a major cause of both low libido and ED.
Depression is another libido killer. That’s because when you’re depressed, you stop taking pleasure in once-pleasurable activities—like sex. Plus, it’s difficult to muster the energy for intimacy and connection when you’re depressed.
Antidepressants may help treat depression, but unfortunately they can make matters in the bedroom worse. Low libido is a common side effect of antidepressants.
So what’s the solution? If your mood or life circumstances are getting in the way of your sex life, talk to a trusted healthcare professional who looks at the whole picture, instead of just treating symptoms. A combination of lifestyle approaches and holistic treatments can help address the stress and depression at the root of your low sex drive.
In an effort to curb or even reverse hair loss, some men make a sacrifice they never intended to make: their libido. And not just their libido, but their sexual health in general. The reason? Sexual dysfunction is right up there on the laundry list of side effects caused by finasteride (brand name: Propecia), one of the most common hair loss medications.
Just look at the effects noted by one study conducted on otherwise healthy men between the ages of 21 and 46 who were using finasteride:[iii]
The worst part? Three months after quitting finasteride, these effects persisted.
But that doesn’t mean you need to choose between a full head of hair and a fulfilling sex life. In fact, there are plenty of effective fixes for hair loss that don’t come with the side effects of popular medications.
Heart and vascular issues are another surprising cause of low libido in men. One reason is physiological: When circulation suffers, blood flow to the penis is compromised. That can get in the way of arousal and erections.
Another reason is that the medications used to treat heart disease can lower libido and cause other sexual issues. (Note that men who take nitrates for angina symptoms should not use ED drugs.)
Then there’s the psychological factor: Many men who have heart issues worry about having sex again. “Postsurgical discomfort, poor self-image, and the anxiety of an overprotective partner are frequently cited obstacles, according to a Harvard Heart Letter.
The Harvard experts stress, though, that for most men with cardiovascular disease, it’s safe to have sex. For some, it’s better to get the condition under control first, according to the Letter. “People in high-risk categories, such as those with uncontrolled high blood pressure, unstable angina, or advanced heart failure, should defer sexual activity until their condition is adequately treated.”
Be sure to talk openly with both your doctor and your partner about your concerns and fears. And whether you have cardiovascular disease or not, it’s important to follow a heart-healthy diet and lifestyle—for both your heart health and your sexual wellness.
Obesity is a factor in some of the other libido killers we’ve already discussed, like diabetes and cardiovascular disease. That’s one of the reasons it’s a contributor to sexual problems. But obesity also can cause self-confidence and body image issues, which both make it difficult to drum up excitement for adventures between the sheets.
Another way obesity—especially abdominal obesity—causes sexual problems is by decreasing testosterone in the body. Low testosterone levels are a common cause of low libido, as well as erectile dysfunction.
The good news is that obesity can be reversed with a well-planned, thoughtful weight and wellness program like Body N Balance. And hormone issues can be addressed with tailored bioidentical hormone therapy.
Moving forward
Low libido can be a drag on relationships, self-esteem, and overall happiness. But the good news is that many of the underlying causes can be addressed with non-invasive therapies that have the added benefit of improving your overall health.
[i] https://www.nhsinform.scot/illnesses-and-conditions/sexual-and-reproductive/loss-of-libido
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