Just like any other aspect of our wellbeing, our sexual health is impacted by the daily lifestyle choices we make. Erectile dysfunction (ED) can be a drain on your self-confidence and quality of relationships, but often the problem can be effectively managed with some simple lifestyle changes.
Here’s a look at some of the daily habits that might be contributing to ED, and what action to take. Persistent ED should be investigated by a doctor to rule out any serious underlying causes. The doctor may also recommend taking an oral medication such as Viagra (now cheap to buy online as sildenafil) in conjunction with introducing some lifestyle changes.
Smoking
Smoking has been established as an independent risk factor for ED, and it is also a contributor to other common risk factors, including diabetes and cardiovascular disease. Smoking has several well known health risks because of the toxic chemicals in cigarette smoke that can damage the blood vessels, as well as many of the body’s other organs.
Research has proved that heavy smokers are more likely to develop ED due to constricted blood vessels, which make it more difficult to get or sustain an erection. The good news is that quitting smoking often helps to improve ED by allowing the blood flow to return to normal levels.
How quickly the results of stopping smoking will become apparent may depend on how long a person has smoked, how heavily they smoked and if they have any other risk factors, such as high blood pressure, obesity, or heart disease. Smoking can also affect men’s sexual performance in other ways, including low libido, lack of stamina, and low sperm count.
Quitting smoking can be difficult, because nicotine is an addictive substance as many smokers become psychologically and emotionally as well as physically dependent on cigarettes. Often, the most successful outcomes are achieved with the support of nicotine replacement therapies in conjunction with support groups and distraction techniques.
Diet
An unhealthy diet that is high in saturated fats, salt and sugar can contribute to ED because it heightens the risk of high blood pressure, high cholesterol, diabetes, obesity and heart disease, which are all known causes or contributors to ED.
Nutritionists recommend eating a balanced diet that includes plenty of fresh fruits and vegetables, whole grains, and lean proteins. For best results, this diet should be combined with regular exercise to keep the cardiovascular system in good shape.
In particular, dark coloured berries that are rich in flavonoids such as blueberries, raspberries, and blackberries are thought to be beneficial for the cardiovascular system. Foods that help the body produce nitric oxide, a chemical that helps to open up the blood vessels are also recommended. These include red meat, leafy greens, dairy and nuts.
Unmanaged stress
It is impossible to avoid a certain amount of stress in life, and most people can learn to take it in their stride. Some people even thrive on pressure and find that it helps them to do their best work. However, chronic stress can lead to elevated cortisol levels, which can lead to a reduced sex drive and related conditions such as depression and anxiety.
Sometimes the effects of stress on sexual performance will subside as the source of stress recedes, such as an exam or a house move. However, if the cause of stress is continual, such as job pressure, financial troubles, or relationship difficulties, then it’s best to take proactive steps to manage it.
Anyone under severe stress is advised to consult their GP in the first instance, as it may require medication or therapy. Some people learn to self-manage stress through meditation, exercise, or setting aside time for relaxation, hobbies or socialising.
Excessive alcohol consumption
Many people find that a drink or two puts them in the mood for sexual activity, but too much alcohol disrupts the messaging between the brain and the nervous system. This can lead to temporary ‘brewer’s droop’, and the effect will pass as the body detoxifies itself.
However, chronic overconsumption of alcohol can cause lasting damage to the nerves and blood vessels. It is also associated with other risk factors for ED, such as depression, anxiety, low testosterone, and obesity. The NHS recommends that all adults should consume no more than 14 units of alcohol per week.
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