1. Watch your diet
A diet that’s bad for a man’s heart is also not good for his ability to have erections.
Research has shown that the same eating patterns that can cause heart attacks due to restricted blood flow in the coronary arteries can also impede blood flow to and within the penis. The blood flow is needed for the penis to become erect. Diets that include very few fruits and vegetables along with lots of fatty, fried, and processed foods can contribute to decreased blood circulation throughout the body.
2. Maintain a healthy weight
Being overweight can bring many health problems, including type 2 diabetes, which can cause nerve damage throughout the body. If the diabetes affects the nerves that supply the penis, Erectile Dysfunction can result.
3. Avoid high blood pressure and high cholesterol
High cholesterol or high blood pressure can damage blood vessels, including those that bring blood to the penis. Eventually, this may lead to Erectile Dysfunction.
Make sure your doctor checks your cholesterol levels and blood pressure. Blood pressure drugs can make it hard to get an erection. But doctors say many cases of ED that get blamed on these drugs are actually caused by arterial damage resulting from high blood pressure (also called hypertension).
4. Drink alcohol in moderation or not at all
There is no evidence that mild or even moderate alcohol consumption is bad for erectile function. But chronic heavy drinking can cause liver damage, nerve damage, and other conditions — such as interfering with the normal balance of male sex hormone levels — that can lead to Erectile Dysfunction.
5. Exercise regularly
Strong evidence links a inactive lifestyle to erectile dysfunction. Running, swimming, and other forms of aerobic exercise have been shown to help prevent Erectile Dysfunction.
Watch out for any form of exercise that puts excessive pressure on the perineum, which is the area between the scrotum and anus. Both the blood vessels and the nerves that supply the penis can be adversely affected from excessive pressure in this area.
6. Don’t rely on Kegels
One form of exercise that doesn’t seem helpful is Kegel exercises, which involve repeatedly contracting and relaxing the muscles in the pelvis. Kegels can be helpful for men and women suffering from incontinence. But there’s no evidence that they prevent erectile dysfunction.
7. Keep tabs on testosterone
Even in healthy men, testosterone levels often begin falling sharply around age 50. Every year after age 40, a man’s testosterone level typically falls about 1.3%.
Symptoms like a low sex drive, moodiness, lack of stamina, or trouble making decisions suggest a testosterone deficiency, as do lackluster erections. Your doctor can check on that.
8. Avoid anabolic steroids
These drugs, which are often abused by athletes and bodybuilders, can shrink the testicles and sap their ability to make testosterone.
9. Stop smoking
Smoking cigarettes can harm blood vessels and curb blood flow to the penis. And nicotine makes blood vessels contract, which can hamper blood flow to the penis.
10. Stay away from risky sex
Believe it or not, some cases of erectile dysfunction stem from penile injuries that occur during sex. Taking your time and avoiding certain positions can help. It may be uncomfortable, but consider talking to your doctor about what to do and, more importantly, what not to do.