At-Home Methods For Improving ED

Erectile dysfunction (ED) affects hundreds of millions of men worldwide. Many men choose to take prescription medications to help with the symptoms of ED, but there are some at-home methods that can work for many men as well. If you are struggling with ED, you may want to try some of these lifestyle changes and at-home methods to see if they work for you. 

Exercise

Exercise, specifically aerobic exercise, has been shown to help with symptoms of ED. The likely mechanism is that aerobic exercise can help improve blood circulation, reduce stress, and improve physical endurance, all of which contribute to healthy erectile function. In addition, pelvic floor exercises like kegels can also strengthen the muscles involved in sexual activity and function. Always consult with your doctor before starting any exercise program to be sure it is safe for you. 

Diet

Eating a balanced diet, which includes lots of fruits and vegetables, whole grains, legumes, lean proteins, and healthy fats has been shown to help with managing ED. Another study found that an organic diet and intermittent fasting also improved erectile function in some men. Diets lower in saturated fat and sugar have also been shown to help reduce the risk of ED and improve overall health. 

Sleep

Getting 7-9 hours of good, uninterrupted sleep per night has been shown to improve overall health and erectile function. There are many ways to improve your sleep, including avoiding caffeine after noon, avoiding looking at screens 2 hours before bedtime, keeping your sleep space quiet and dark, and avoiding alcohol at night. 

Quit smoking

Smoking can contribute to ED by damaging blood vessels and worsening blood flow to the penis. Quitting smoking is one of the best ways to treat erectile dysfunction as well as improving your overall health. 

Hydration

Being well-hydrated can not only make you feel weak and tired, it can lead to or worsen ED. Drinking at least 13 cups of water a day is recommended for adequate hydration, and more if you are exercising or live in a hot or dry climate. 

Weight loss

Maintaining or getting back to a healthy weight has been shown to be effective against ED. Men who are overweight or obese are up to twice as likely to struggle with ED than those in the healthy weight category. This is thought to occur for several reasons, including that fat tissue produces estrogen, obesity lowers testosterone levels, and that being overweight increases inflammation in the body which damages blood vessels. 

Stress

Minimizing stress can help reduce the incidence of ED. Using strategies like breathing exercises, mindfulness, meditation, and yoga, as well as avoiding stressful situations as much as you can will help you with your erectile function. 

Psychotherapy

While it’s technically not a home remedy or lifestyle change, talking to a counselor or therapist from home via telehealth is a great way to treat any mental health concerns that might be contributing to your ED. 

Mineral intake

Replacing deficient mineral levels like magnesium, zinc, copper, and selenium was shown to reduce the prevalence of ED in men over 40. Getting your mineral levels checked and then replacing with supplements as recommended by your doctor can help to treat your ED if you have a deficiency in any of those minerals. 

Other treatment options for ED

If none of these seem to make a difference in your ED symptoms, you should make an appointment with a healthcare professional to make sure there are no other underlying causes like hormonal imbalances or cardiovascular disease. They can also advise you about prescription treatment options that could help. Remember, you aren’t alone.Millions of men are treated for ED around the world and there are many clinical and non-clinical treatments available to manage it.