Life can be challenging enough without adding intimacy issues.
In the U.S., between 30 million and 50 million men grapple with erectile dysfunction (ED), and this number skyrockets to about 70% for men over 70.
While familiar blue pills like Viagra have historically been a go-to, experts suggest there are numerous other strategies to tackle ED without needing a prescription.
Dr. Jason B. Carter, a certified urologist and medical advisor at Aeroflow Urology, shares 12 methods to enhance your bedroom performance, some of which are typically associated with women’s health.
What exactly is ED and what causes it?
Erectile dysfunction refers to the difficulty in achieving or maintaining an erection firm enough for satisfactory sexual activity at least 25% of the time, according to Harvard Health Publications.
While ED is common, it’s not an inevitable part of aging. Factors such as stress at work, relationship issues, depression, and certain medications can contribute to the problem.
For around 75% of men, the underlying causes might be more complex and could signal deeper medical conditions.
“Low testosterone can lead to ED, along with fatigue and reduced libido,” Carter stated.
Mild or occasional ED may also serve as an early indicator of cardiovascular problems.
“Because the penile artery is small, it’s sensitive to fluctuations in blood flow,” Carter explained. “Addressing ED early can help identify and prevent more serious health concerns.”
If your ED is tied to another medical issue, tackling that first could alleviate the symptoms. If not, Carter offers 12 lifestyle modifications that may help improve performance.
#1: Exercise regularly
The first piece of advice from Carter is straightforward: move more.
“I recommend aiming for at least 150 minutes of aerobic activity and two to three sessions of strength training weekly,” he advised. “Even a stroll after dinner can make a difference.”
Regular exercise not only enhances cardiovascular health but also helps reduce inflammation and boosts nitric oxide production, all crucial for erectile function.
Resistance training aids in maintaining testosterone levels and muscle mass—both vital for a healthy sex life.
#2: Trim your waist
Carter warns that waists over 40 inches are risk factors for ED.
Carrying excess belly fat can harm hormonal balance and blood circulation, making achieving and maintaining an erection more difficult.
“Losing just 5-10% of body weight can lead to noticeable improvements,” he said.
#3: Adopt a Mediterranean diet
A Mediterranean diet packed with vegetables, whole grains, healthy fats, and lean proteins can enhance nitric oxide production and support blood vessel health, which is critical for strong erections.
“Foods like leafy greens, beets, salmon, berries, nuts, and olive oil are excellent choices,” Carter suggests. “Avoid processed carbs, sugary beverages, and fried foods.”
#4: Curb smoking and drinking
Carter recommends limiting alcohol intake to one or two drinks daily and quitting smoking. He noted that tobacco can severely damage blood vessels, while heavy drinking can lower testosterone levels.
#5: Prioritize sleep
Getting adequate restful sleep is crucial, as testosterone levels peak during deep sleep. Conditions like sleep apnea and irregular sleep patterns can hinder this.
“Men should aim for 7-8 hours of quality sleep each night and consider sleep studies if they experience persistent snoring or fatigue,” Carter advised.
#6: Manage stress
Stress triggers a “fight or flight” mode that can interfere with sexual arousal. Performance anxiety and emotional weight can also disrupt erectile function.
“Practicing mindfulness, seeking therapy, engaging in breathing exercises, and relationship support can be incredibly beneficial,” Carter suggested.
#7: Consider Kegel exercises
“Yes, Kegels are beneficial for men too,” Carter shared.
These exercises strengthen the pelvic floor muscles, which play a role in bladder control, bowel function, and sexual performance.
“Try three sets of slow contractions, 10-15 reps daily, holding each for 3-5 seconds,” he recommended.
#8: Review your medications
Some medications, like SSRIs and blood pressure drugs, can negatively impact performance.
“Patients shouldn’t abruptly stop taking prescribed medications, but they should discuss potential alternatives with their doctor,” Carter said, cautioning against unregulated testosterone boosters or enhancement supplements found online.
#9: Limit pornography consumption
Carter cautioned that excessive porn consumption can dull sexual responses and lessen enjoyment in real-life intimacy.
“Taking a break or reducing usage can help reset your arousal pathways and improve your responsiveness,” he noted.
#10: Try cold exposure
Cold showers or ice baths can boost circulation, reduce inflammation, and stimulate dopamine production, even within a short duration of 30-90 seconds, according to Carter.
“Although it’s not a complete solution, this practice can complement other healthy habits,” he added.
#11: Pay attention to your nutrients
Essential nutrients like zinc, vitamin D, magnesium, and vitamin B are vital for hormone production, yet many Americans fall short.
“Men facing dietary restrictions may benefit from lab testing and guidance from their physician,” Carter suggested.
#12: Leverage emotional connections
“Erectile function isn’t solely physical; it’s relational,” Carter emphasized.
Strong trust, love, and good communication can enhance sexual confidence and performance. Research indicates that men with closer emotional ties to their partners experience fewer ED issues or can recover faster from them.
“Investing in your relationship outside the bedroom often improves the experience within,” he concluded.
