Increase your daily intake of L-arginine, an amino acid that helps produce nitric oxide, improving blood flow. Aim for 3-6 grams daily, ideally spread throughout the day. Consider adding foods rich in L-arginine, such as nuts, seeds, and red meat, to your diet.
Regular exercise significantly boosts cardiovascular health, directly impacting blood flow to the penis. Aim for at least 150 minutes of moderate-intensity aerobic exercise weekly. Incorporate strength training twice a week to build muscle mass and improve overall physical condition.
Dietary Adjustments for Improved ED
Maintain a healthy weight. Obesity is strongly linked to erectile dysfunction. Losing even a modest amount of weight can make a difference. Focus on a balanced diet rich in fruits, vegetables, and whole grains. Limit processed foods, sugary drinks, and unhealthy fats.
Lifestyle Habits for Better Erectile Function
Prioritize quality sleep. Aim for 7-9 hours of uninterrupted sleep nightly. Poor sleep negatively impacts hormone production and overall health, potentially contributing to ED. Reduce stress through relaxation techniques such as meditation, yoga, or deep breathing exercises. Chronic stress significantly impacts erectile function.
Limit alcohol consumption. Excessive alcohol intake can impair erectile function. Moderate your alcohol intake or abstain completely. Quit smoking. Smoking damages blood vessels, restricting blood flow and contributing to erectile dysfunction. Cessation is critical for improved vascular health.
