Reclaim Your Power

1. Try a Vegan Challenge to Improve Your Diet

Clogged arteries can play a significant role in erectile dysfunction. When you can’t maintain adequate blood flow to your penis, you can’t maintain an erection. Erectile dysfunction has such a close connection to cardiovascular health that many doctors see it as an early sign of heart disease.

Moving away from a diet rich in meat and dairy products may help improve blood flow throughout your body. Vegan diets have been shown to reverse heart disease, which could mean that avoiding meat, dairy and eggs will also reverse erectile dysfunction.

Consider trying a 22-day vegan challenge. With some nutritional support and meal-prep guidance, you may decide that a vegan diet works well for you.

2. Or At Least Decrease the Amount of Meat and Dairy You Eat

Even if you’re not ready to give up meat, dairy and eggs, you can at least reduce the amount of those foods that you eat. Meatless Monday will get you out of your comfort zone and introduce you to delicious meat-free recipes.

3. Avoid Alcohol or Drink in Moderation

Alcohol disrupts the way that your brain and body communicate with each other. When you’ve had too much to drink, even sexual activity might not lead to arousal. Plus, excessive drinking can numb sensations, which makes sex less stimulating.

4. If You Smoke, Quit

Cigarettes harm your body in many ways. Smoking will even affect how well your blood vessels work. Again, poor blood flow leads to erectile dysfunction.

Since cigarettes are physically and psychologically addictive, you may need help quitting. Talk to your doctor or try one of the programs detailed at smokefree.gov.

5. Aim for 75 Minutes of Cardiovascular Exercise a Week

Improving cardiovascular health isn’t all about giving up things. The Centers for Disease Control and Prevention (CDC) recommends that adults get at least 75 minutes of vigorous exercise per week, or 150 minutes of moderate exercise.

Exercise will help you look more attractive and give your erection a boost.

6. Drop a Few Pounds

Losing weight can quickly improve cardiovascular functioning. If you change your diet and commit to regular exercise, the weight will come off naturally.

7. Practice Kegel Exercises

Kegel exercises will strengthen pelvis and give you more control over your pelvic muscles. To perform a basic Kegel exercise:

Clench the muscles you use to prevent urination.
Hold the clench for 5 to 10 seconds.
Relax and repeat 10 to 20 times at least twice a day.

8. Start Taking a Maca Supplement

There isn’t a lot of scientific evidence showing that maca supplements can prevent erectile dysfunction. There is, however, some preliminary research showing that maca might help.

Despite what you might have heard, though, maca will not turn you into a sexual dynamo, so you should keep your expectations realistic.

9. Use Meditation to Reduce Stress

Stress and anxiety can prevent your nervous and cardiovascular systems from functioning normally, so it’s not surprising that they may contribute to erectile dysfunction in some men. It also doesn’t help that stress can cause distracting and unwanted thoughts, which isn’t what you want in the bedroom.

Research shows that mindfulness meditation may ease anxiety and stress in people who practice regularly. By practicing mindfulness, you may find that your erectile dysfunction slowly disappears.

10. Improve the Quality of Your Sleep

Improving the quality of your sleep can reduce stress and keep your body stay healthy. Some tips for improving your sleep quality include:

  • Sticking to a sleep schedule.
  • Practicing a bedtime routine.
  • Sleeping on a comfortable mattress.

Always consult a physician before you make any changes to your medication, diet or exercise regiment.