5 natural ways to overcome erectile dysfunction

1. Get active and start walking

According to one Harvard study (1), just 30 minutes of walking daily was linked with a 41% drop in risk for erectile dysfunction (ED). Other research suggests that moderate exercise can help restore sexual performance in obese middle-aged men with ED.

You can find more information on exercise guidelines on the NHS website.

2. Eat the right foods

In the Massachusetts Male Aging Study (2), eating a diet rich in natural foods like fruit, vegetables, whole grains, and fish — with fewer red and processed meat and refined grains — decreased the likelihood of ED.

You can refer to the NHS eat well guide for more information.

3. Size matters

A trim waistline is one good defence — a man with a 42-inch waist is 50% more likely to have ED than one with a 32-inch waist. Losing weight can help fight erectile dysfunction, so getting to a healthy weight and staying there is another good strategy for avoiding or fixing ED. Obesity raises risks for vascular disease and diabetes, two major causes of ED. And excess fat interferes with several hormones that may be part of the problem.

4. Move your muscles

A strong pelvic floor enhances rigidity during erections and helps keep blood from leaving the penis by pressing on a key vein. In a UK trial (3), three months of twice-daily sets of Kegel exercises (which strengthen these muscles), combined with biofeedback and advice on lifestyle changes — quitting smoking, losing weight, limiting alcohol — worked far better than just advice on lifestyle changes. 

5. Pay attention to your heart health

High blood pressure, high blood sugar, high cholesterol, and high triglycerides can all damage arteries in the heart (causing heart attack), the brain (causing stroke), and leading to the penis (causing ED). An expanding waistline also contributes. Check with your doctor to find out whether your vascular system — and thus your heart, brain, and penis — is in good shape or needs a tune-up through lifestyle changes and, if necessary, medications. (4)

Check out our range of Erectile Dysfunction treatments here.

References

1. Harvard Health - All natural tips to improve your sex life
2. NIH - Association of Diet With Erectile Dysfunction Among Men in the Health Professionals Follow-up Study
3. NIH - Randomised controlled trial of pelvic floor muscle exercises and manometric biofeedback for erectile dysfunction
4. Harvard Health - 5 Natural Ways to Overcome Erectile Dysfunction