Erectile dysfunction is a common disorder that occurs among elderly men. However, this disorder is not actually part of the normal aging process. Then, how can you avoid it? Here are 10 tips to prevent the occurrence of erectile dysfunction:
1. Watch what you eat
Poor diet causes decreases in the ability of men in having an erection. Research has shown that poor diet can cause heart attacks by inhibiting blood flow in the arteries. The lack of fruit and vegetable intake and the habit of eating fatty foods and processed foods can inhibit blood flow to the penis.
“Everything that is not good for a man’s heart is also bad for the penis,” says Andrew McCullough, MD, Professor of Clinical Urology and Director of Men’s Sexual Health Program at New York University Medical Center Langone.
Recent studies show that erectile dysfunction is relatively rare in those who give priority to the Mediterranean diet of fruits, vegetables, grains, and heart friendly foods such as nuts, olive oil, fish, and wine.
“The relationship between Mediterranean diet and sexual function has been scientifically proven,” said Irwin Goldstein, MD, director of sexual medicine at Alvarado Hospital in San Diego.
2. Maintain ideal weight
Being overweight brings many health problems, including type 2 diabetes, which can cause damage to nerves throughout the body that affect the penis.
3. Avoid increase in blood pressure and cholesterol
High cholesterol or high blood pressure can damage blood vessels, including vessels that drain blood to the penis. Finally, this can cause erectile dysfunction.
Make sure you check cholesterol and blood pressure regularly or you can buy blood pressure monitors which are also sold for home use. But be careful, the blood pressure-lowering drugs can make you difficult to have an erection. But doctors say many cases of erectile dysfunctions which are associated with the drug, are actually caused by the arterial damage caused by hypertension.
4. Reduce or avoid drinking alcohol.
“There is no evidence that mentions alcohol consumption is bad for erectile function,” said Sharlip. But consuming excessive amounts of alcohol can cause liver damage, nerve damage, and conditions that can cause erectile dysfunction.
5. Exercise regularly.
Research shows, a healthy lifestyle can prevent erectile dysfunction. Exercises such as running, swimming, and other forms of aerobic exercise can help prevent erectile dysfunction.
However, be careful with exercises which gives excessive pressure on the perineum, which is the area between the scrotum and anus. Goldstein said: “Cycling can cause erectile dysfunction.”
Cycling in short distances may not be a problem. But people who spend a lot of time cycling must ensure they use a proper bike, wearing a padded cycling shorts, and often stand while pedaling.
6. Do not rely on Kegel
One form of exercise that does not seem useful is the kegel exercise, which causes contraction and relaxation of the pelvic floor muscles repeatedly. Kegel exercises can help men and women with urinary incontinence (unable to hold back urination). But there is no evidence that they prevent erectile dysfunction.
7. Maintain testosterone levels
Even in healthy men, testosterone levels often decreased sharply at the age of 50 years. Every year after age 40 years, male testosterone levels usually fall around 1.3%.
Be alert to symptoms like low sex drive, moodiness, lack of stamina, or difficulty making decisions because you be lack of testosterone.
8. Avoid anabolic steroids.
The drugs, which are often misused by athletes and bodybuilders, can shrink the testicles and reduce the ability to produce testosterone.
9. Stop Smoking
Smoking can damage blood vessels and restrict blood flow to the penis. Nicotine triggers the blood vessels constrict, which can block blood flow to the penis.
10. Avoid risky sex
Some cases of erectile dysfunction comes from injury on the penis that occurs during sexual activity. To prevent injury on the penis, make sure the vaginal is wet before penetrating. Make sure your penis does not slip out of the vagina so that you do not hit hard body parts. If your partner is moving in such a way that hurt your penis, do not bend, but immediately asked your partner to stop their action. If your partner is doing the “woman on top” and moves downward, while the penis does not enter the vagina, the extra burden will “hurt” the penis.
11. Control stress.
Stress caused by psychological factors can increase the levels of the adrenaline hormone, which makes blood vessels contract. That could be bad news for an erection. Whatever can be done to relieve stress, then it can help men’s sex life.