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8 Lifestyle Changes That Can Help Prevent (or Improve) Erectile Dysfunction

Sep 02, 2023
8 Lifestyle Changes That Can Help Prevent (or Improve) Erectile Dysfunction

8 Lifestyle Changes That Can Help Prevent (or Improve) Erectile Dysfunction

Erectile dysfunction (ED) can make you feel extremely isolated, yet it’s a very common problem for millions of men. In fact, about 40% of men experience some form of ED at age 40, while 70% of men at age 70 have ED symptoms.

Of course, just knowing you have a lot of company doesn’t make it any easier to deal with the symptoms of ED. Medication can help, but there are things you can do, too — lifestyle changes that can help reduce your symptoms and even help prevent ED in the first place.

At STL Medical Weight Loss, Joseph Moleski, DO, and Margaurette Walsh, PA-C, help men in 

Chesterfield, Missouri, and McKinney, Texas, manage ED with custom treatment plans aimed at improving their sexual health and their overall health, too. Below, read about eight lifestyle changes that could help you reduce ED symptoms and enjoy better sexual health at every age.

1. Adopt a healthy eating plan

Most of us know a healthy diet improves our cardiovascular health and reduces the risk of diabetes, but did you know it can improve ED symptoms, too? A recent analysis of multiple ED studies found men who follow the Mediterranean diet have fewer ED concerns or symptoms. This diet limits meat and focuses instead on vegetables, fruits, and healthy fats.

Another recent study found that increased consumption of plant-based chemicals called flavonoids also decreases the risk and symptoms of ED. Flavonoid-rich foods include most vegetables and fruits, along with tea and wine. Healthy eating also reduces your risks of cardiovascular disease and diabetes, two chronic conditions associated with ED. 

2. Get more exercise

Exercise improves cardiovascular health, including circulation, which means the penis can receive more blood for better erectile function. Even modest exercise, like 30 minutes of daily walking, could dramatically improve your ED symptoms. Swimming, cycling, and hiking are other great cardio activities that can also help reduce stress.

3. Maintain a healthy weight

Eating healthy and being more active can help you achieve this third lifestyle change: losing weight. Researchers found that when overweight and obese men lost weight through healthy eating, they experienced fewer ED symptoms and improved testosterone levels. 

Excess pounds also can interfere with healthy circulation and cause hormonal imbalances. Our team can help you find a weight-loss solution that works for you.

4. Quit smoking

Smoking damages the lining of your blood vessels, making it easier for sticky plaques to find a footing. Over time, circulation can become impaired, and that can have a direct effect on erectile function. 

Quitting smoking isn’t easy, but its benefits are tremendous. You can find support and tips for quitting at

5. Limit alcohol consumption

Alcohol can help you relax, and you might think that could help with sex. But alcohol can interfere with erectile function, causing problems in both the short-term and over time.

6. Focus on sleep

Sleep is essential for health, helping you maintain better heart health and blood pressure. It’s also crucial for maintaining normal hormone levels. Aim for 7-9 hours of sleep every night to get the rest your body needs.

7. Learn to manage stress

Managing stress is arguably one of the most difficult tasks on this list, but it can yield major benefits for your ED symptoms and your overall health and wellness. Yoga, meditation, and mindfulness exercises are great ways to relieve stress, but reading, listening to music, or engaging in a relaxing hobby can help, too.

8. Have regular physical exams

ED is often linked with other medical issues, like heart disease, hypertension, diabetes, or metabolic syndrome. Regular physical exams help identify those issues early, so you can avoid ED and prevent other complications. 

Don’t let ED take a toll on your quality of life. We have treatments that can help. Call or book an appointment online with STL Medical Weight Loss today to learn more.