Overcoming erectile dysfunction through lifestyle changes, medication, and therapy
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This article was medically reviewed by Janice Litza, MD. Dr. Litza is a Board Certified Family Medicine Physician based in Racine, Wisconsin. With over 25 years of educational and professional experience, she has extensive experience providing full-spectrum Family Medicine, including obstetrics, newborn care, and hospital medicine. She is currently the Residency Program Director for Family Medicine at Ascension. Dr. Litza received her MD from the University of Wisconsin-Madison School of Medicine and Public Health and has completed additional fellowship training in Integrative Medicine through the University of Arizona.
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Are you having trouble sustaining an erection during sexual intercourse? As many as 50 percent of men over 40 have been there, too. As millions will attest, erectile dysfunction can be deeply frustrating and have a negative impact on both relationships and self-confidence. The good news is that there are many ways to treat erectile dysfunction, from simple lifestyle changes to medication to herbal remedies. If you want to know how to overcome erectile dysfunction so you can feel happy in the bedroom again, keep reading.
Steps
Get past your dislike of the doctor's office. Millions of men who experience erectile dysfunction (ED) each year are too embarrassed to talk about it with their doctor. ED is a very common disorder, but it is not considered to be a "normal" part of aging. ED is often a signal that there is an underlying problem that needs to be treated. Before attempting to overcome ED on your own, it's very important to make an appointment with your doctor and clear up any other issues that might be affecting your ability to sustain an erection.- Talk to your doctor about your vascular health.[1] If you have high blood pressure, high cholesterol, or high blood sugar, it's possible that one of these conditions has damaged arteries in your body and could contribute to ED.
- Heart disease and diabetes are two serious conditions that often start with ED as a symptom.[2] If you have one of these disorders, getting treatment should help you overcome erectile dysfunction.
Exercise regularly. Make it a priority to get outside or go to the gym to walk, run, swim, bike, or do strength training at least 4 times a week. According to a study conducted by Harvard, walking 30 minutes a day caused a 41% drop in risk for ED.[3] Getting regular exercise aids circulation, getting your blood pumping through your entire body. When it's time to sustain an erection, better circulation is key.[4]
Keep your weight down. Larger waistlines are associated with higher rates of ED.[5] Putting in the work to slim down can lead to huge improvements in the bedroom. Make sure you're eating a healthy diet loaded with plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats.- Avoid processed foods and foods made with refined sugars and flours.
- Replace high-calorie drinks with water or unsweetened tea.
- Eat healthy snacks like nuts, carrots, and apples instead of reaching for sugar-laden power bars or fast food.
Quit smoking. Smoking can make ED worse since it interferes with your circulatory system and is linked to diseases that cause ED. If you're having trouble sustaining an erection, now might be the time to give up the cigarettes for good.- If quitting doesn't seem possible right now, cut back as much as you can. If you can limit your smoking to a few cigarettes a day, that's better than smoking a pack.
Avoid alcohol. Alcohol is another substance that has a huge impact on erections. After a few drinks, many men of all ages find it much more difficult to stay hard.
Exercise your pelvic floor. The pelvic floor helps the penis stay hard during erections by pressing on a vein that keeps blood from leaving until the erection is over.[6] Men who exercise their pelvic floor have better results than those who rely solely on lifestyle changes to correct erectile dysfunction. Perform Kegel exercises to strengthen the muscle.- To find your pelvic floor, tighten the muscles you'd need to tighten to stop your urine flow.
- Tighten and release the muscle 8 times, then rest and do it 8 more times. Continue until you've done 3 or 4 sets of 8.
- Do Kegels every day at least once a day.
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Remove stressors from your life. Anxiety is one of the biggest culprits when it comes to ED. If you can find a way to de-stress, you'll be more likely to maintain erections. Think about the biggest sources of stress in your life right now. What can you do to give yourself a break?- If your schedule is packed from morning until night, think about what you can quit to give yourself more downtime.
- Turn off your electronics at least an hour before bed. You'll get better sleep, which is essential to de-stressing.
- Spend more time outside. Getting fresh air and being around nature is a great way to calm anxiety.
Practice mindfulness. Do you find yourself getting distracted by worries instead of living in the moment during sex? Mindfulness is the act of being completely in the present, both physically and mentally. Clear your mind and focus on the sensations your body is feeling during sex.- If sex has become routine and under-stimulating, mix things up by adding new scents, textures, and sounds to the mix. For example, use massage oil or put on some music that gets you and your partner in the mood.
Communicate with your partner. Do you feel comfortable and accepted when it comes to your sexual performance? If you're worried about meeting your partner's too-high expectations or living up to some kind of standard, it will be harder to maintain an erection - it's called performance anxiety. If you think your partner's judgment might be hindering your ability to have satisfying sex, you need to communicate your needs and find ways to make your sexual environment more inviting.
Learn more about sex. If you have deep-rooted anxieties or guilt related to sex, these negative emotions might be causing your ED. Learning more about sex can be a good way to feel more comfortable with your body and better understand your needs in bed. Read up on sex techniques or take a sex-positive workshop as a way to open your mind to new possibilities and increase your comfort level.
Take an ED drug. Such drugs can help men maintain erections for several hours at a time. They work by enhancing the effect of nitric oxide, which the body produces naturally to relax and increase blood flow to the penis.[7] If you're interested in taking a drug specifically geared toward treating ED, talk with your doctor about getting a prescription.- It's important to treat the underlying problem that might be causing ED, rather than relying on medication alone to deal with the issue.
- ED medications might not work, or might be dangerous to take, if you're taking certain other medications or have had a stroke or heart disease.
Consider injections or suppositories. If you'd prefer not to take medication, it's possible to use either an injection or suppository to administer alprostadil into the penis just before you want to have an erection. Side effects can include pain and the accumulation of fibrous tissue in the penis.
Look into testosterone replacement therapy. If your doctor determines that your ED is being caused by low levels of testosterone, then testosterone replacement therapy may be the right solution for you. Talk to your doctor about starting a program.
Try a penis pump. This device is a hollow tube with a hand pump. The tube is placed on the penis and the pump is used to create an erection. A ring is placed a the base of the penis to keep the blood from flowing out. If you're interested in trying a pump, talk with your doctor about which model is right for your needs.[8]
Consider implants. Either inflatable or semi-rigid implants are placed in the penis, enabling you to have greater control over erections. Since implants can cause infections, doctors usually advise against them unless all the other methods have failed.[9]
Look into natural remedies. If you're not interested in drugs and devices, see a homeopathic practitioner who can advise you as to what natural remedies might help manage your ED. While no studies have been conducted to prove that these remedies work for everyone, some men have found that acupuncture, herbal medicines, and "herbal Viagra" can be useful.- Don't take supplements or extracts without consulting with a physician first.
- Korean red ginseng, deoxyribonucleic acid, and l-arginine supplements have been used to great effect by some men.
Expert Q&A
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- QuestionDoes erectile dysfunction go away?
Klare Heston, LCSWKlare Heston is a Licensed Independent Clinical Social Worker based in Cleveland, Ohio. With experience in academic counseling and clinical supervision, Klare received her Master of Social Work from the Virginia Commonwealth University in 1983. She also holds a 2-Year Post-Graduate Certificate from the Gestalt Institute of Cleveland, as well as certification in Family Therapy, Supervision, Mediation, and Trauma Recovery and Treatment (EMDR).
Licensed Social WorkerThere are so many variables. If it is medically- or medication-related, it may not. If it has to do with performance anxiety or the ending of a relationship, it likely can go away.
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SubmitTips
- You can start a conversation with your doctor very easily by saying, "I think I am having problems in bed." or "My sex life isn't what it used to be." ED is very common. What you're telling your doctor is nothing new to him/her. Remember, 50% of men over 40 experience ED. You are NOT alone!Thanks
- You can always try medications as long as your doctor approves. Remember that your doctor is the only person that can tell you if any medication is okay for you to take. He/she may even have a sample.Thanks
- Before you consider purchasing a product for ED not prescribed by your physician, you should determine if the product is legitimate.Thanks
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Warnings
- Remember to speak with your doctor about any drug before taking it.Thanks
- REAL Viagra can only be obtained by a prescription from your doctor. Don't fall for the ads on the Internet or in newspapers selling Viagra. Those are counterfeit pills and illegal. They may even be harmful because you do not know what is in them.Thanks
References
- ↑ http://www.health.harvard.edu/healthbeat/5-natural-ways-to-overcome-erectile-dysfunction
- ↑ http://www.mayoclinic.com/health/erectile-dysfunction/DS00162
- ↑ http://www.health.harvard.edu/healthbeat/5-natural-ways-to-overcome-erectile-dysfunction
- ↑ https://www.mayoclinic.org/diseases-conditions/erectile-dysfunction/diagnosis-treatment/drc-20355782
- ↑ http://www.health.harvard.edu/healthbeat/5-natural-ways-to-overcome-erectile-dysfunction
- ↑ http://www.health.harvard.edu/healthbeat/5-natural-ways-to-overcome-erectile-dysfunction
- ↑ https://www.mayoclinic.org/diseases-conditions/erectile-dysfunction/diagnosis-treatment/drc-20355782
- ↑ https://www.mayoclinic.org/diseases-conditions/erectile-dysfunction/diagnosis-treatment/drc-20355782
- ↑ https://www.mayoclinic.org/diseases-conditions/erectile-dysfunction/diagnosis-treatment/drc-20355782
About This Article
Board Certified Family Medicine Physician
This article was medically reviewed by Janice Litza, MD. Dr. Litza is a Board Certified Family Medicine Physician based in Racine, Wisconsin. With over 25 years of educational and professional experience, she has extensive experience providing full-spectrum Family Medicine, including obstetrics, newborn care, and hospital medicine. She is currently the Residency Program Director for Family Medicine at Ascension. Dr. Litza received her MD from the University of Wisconsin-Madison School of Medicine and Public Health and has completed additional fellowship training in Integrative Medicine through the University of Arizona. This article has been viewed 609,402 times.
Co-authors: 84
Updated: March 23, 2024
Views: 609,402
Categories: Erectile Dysfunction
Medical Disclaimer
The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
Article SummaryX
Before trying to treat erectile dysfunction on your own, schedule an appointment with your doctor to make sure there’s not an underlying health issue that needs to be addressed, like high blood pressure, high cholesterol, or high blood sugar. If everything looks good, then try making some lifestyle changes, like exercising 30 minutes a day, which aids circulation and drops your risk for ED. You’ll also want to avoid alcohol and cigarettes, which can interfere with your circulation and cause ED. If you’re interested in trying drug therapy for your ED, talk to your doctor about getting a prescription. For more tips from our Medical co-author, including how to use natural remedies to treat erectile dysfunction, keep reading!
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