While a number of physical and psychological factors contribute to ED, lifestyle ones such as diet, exercise, smoking and alcohol consumption can also add to erection woes. The good news is that there are several preventive measures you can take to help with erectile dysfunction.
Eat right
The Mediterranean diet may be the most effective nutritional plan for the prevention and treatment of ED. Vegetables, leafy greens, fruits, beans and fish are common foods eaten in Mediterranean countries such as Greece and Italy. Other common and recommended foods are whole grains, seeds, herbs, spices and extra virgin olive oil.
Specifically, the Mediterranean diet excludes foods with added sugars, refined grains, refined oils, processed meats and all other processed foods in general. Red meat should be largely avoided, and poultry, eggs and dairy should be consumed only in moderation.
Red wine, however, is allowed, and the recommended 5-ounce glass makes an ideal daily accompaniment to your Mediterranean-style meal.
Maintain a healthy weight
Maintaining a healthy weight is another way to help prevent ED. Excess weight can elevate your blood pressure and increase your risk of developing diabetes. If you have gained even a few extra pounds, you should work with a registered dietician to lose them in a healthy way.
It’s more than an age-related illness. Check out “Yes, Even Younger Men Can (and Do) Get Erectile Dysfunction” by David Hopper to find out how young men are also experiencing the condition.
Exercise regularly
Work to incorporate regular exercise into your daily routine. One of the best forms of exercise is walking, because it involves the entire body. Devote 30 minutes a day and do most of your walking outside in a natural setting (a park or your neighborhood). While you're walking, instead of staring at your phone or listening to something on earbuds, take in the natural beauty of the outdoors. If you experience a lot of stress, you could find disconnecting with technology and being aware of the nature around you will decrease your stress levels.
Stop tobacco use
Stopping tobacco use can help you prevent erectile dysfunction. Whether you are smoking cigarettes or vaping tobacco, nicotine can have a detrimental effect on the health of your heart and blood vessels. There are many smoking cessation methods your primary care physician can recommend to get rid of nicotine dependence.
Dive deeper into the impact diet has on ED in Chris Gerbasi's "Hunting for Whole Foods, not Meat, May Help With ED."
Drink in moderation
You can also help prevent ED by not abusing alcohol. Alcohol abuse in men is defined as having more than four drinks on one day or consuming more than 14 drinks in a week.
Eliminate drug abuse
Eliminating all drug abuse—prescription and illegal—is another way to help prevent erectile dysfunction. Because chemical substances alter or interfere with normal brain chemistry, abusing drugs can dull or take away sensations such as sexual arousal.
In general, the outlook for men with erectile dysfunction is excellent. Advances in diagnosis and treatment for the underlying conditions that cause and affect ED continue to improve, including counseling, which offers relief from the stress or anxiety associated with erectile dysfunction.
It's easy to feel frustrated about ED, but it is important to remember the condition is treatable and, in some cases, reversible. In fact, a 2014 study in The Journal of Sexual Medicine found a 29% remission rate in men with ED. Talk to your healthcare provider about the best course of treatment to help alleviate your medical condition and restore your sexual function.