How to Avoid Erectile Dysfunction and Protect Your Potency
Erectile dysfunction (ED) becomes more common as men age. But it is not necessarily a normal part of aging. How can you avoid ED?
1. Watch what you eat.
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.
Anything that is bad for a man's heart is also
bad for his penis, says Andrew McCullough, MD, associate professor of clinical
urology and director of the male sexual health program at New York University
Langone Medical Center.
Recent studies show that ED is relatively
uncommon among men who eat a traditional Mediterranean diet, which includes
fruits, vegetables, whole grains, heart-healthy fats including nuts and olive
oil, fish, and wine, particularly red."The link between the Mediterranean diet
and improved sexual function has been scientifically established," says
Irwin Goldstein, MD, director of sexual medicine at Alvarado Hospital in San
Diego.
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, ED 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 ED.
Make
sure your doctor checks your cholesterol levels and blood pressure. You might
also want to check your blood pressure between doctor visits. Some stores and
fire stations offer free screenings. Blood pressure monitors are also sold for
home use.
If your
cholesterol or blood pressure is out of whack, get it treated.
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, Sharlip says. 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 ED.
5. Exercise regularly
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.
Goldstein says bicycle riding, in particular, can cause ED.
An occasional short ride is
unlikely to cause trouble. But men who spend a lot of time biking should make
sure their bike fits them properly, wear padded cycling pants, and stand up
frequently while pedaling.
"No-nose" bike seats
protect against genital numbness and sexual dysfunction, according to the
National Institute for Occupational Safety and Health.
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. If you smoke, stop.
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. Steer clear of 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.
11. Curb stress
Psychological
stress boosts levels of the hormone adrenaline, which makes blood vessels
contract. That can be bad news for an erection. Anything a man can do to ease
tension and feel better emotionally is likely to give his sex life a big boost.
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