5 natural ways to overcome erectile dysfunction

If you are a middle-aged man, can you still run as fast as you did at 20? Hit a baseball as far as you once could? Drive a tennis ball with the same speed and spin?

Probably not.

But aging does not mean leaving the game - there are still plenty of ways to stay in it and enjoy it. That holds for sex just as much as for sports.

What is erectile dysfunction?

Erectile dysfunction, or ED, means having trouble getting and keeping an erection firm enough for satisfying intercourse. At least a quarter of the time, the penis does not become firm enough, or it firms up but softens too soon.

Causes of erectile dysfunction

ED can arise for many reasons. Sometimes it is as straightforward as a side effect of a particular medication. Job stress, relationship difficulties, or depression can also play a part.

For about 75% of men, though, the cause is more complex. ED can stem from vascular disease, neurological disease, diabetes, or prostate-related treatments or surgeries.

Frequently the underlying problem is an inadequate blood supply to the penis due to clogged arteries (atherosclerosis). In fact, for up to 30% of men who consult a doctor about ED, the condition turns out to be the first sign of cardiovascular disease.

Erectile dysfunction self-care: 5 tips to use today

Whether you are dealing with ED now or hoping to avoid it, these tips can support better health and a better sex life.

Start walking. In one study, just 30 minutes of walking a day was linked to a 41% lower risk of ED. Other research suggests moderate exercise can help restore sexual performance in obese middle-aged men with ED.

Eat right. In a large long-term aging study, men who ate a diet rich in natural foods - fruit, vegetables, whole grains, and fish - with less red and processed meat and fewer refined grains were less likely to develop ED.

Look after your vascular health. High blood pressure, high blood sugar, high cholesterol, and high triglycerides can all damage arteries - in the heart (raising heart attack risk), in the brain (raising stroke risk), and in the vessels supplying the penis (causing ED). A growing waistline adds to the problem. Ask your doctor whether your vascular system - and with it your heart, brain, and penis - is in good shape or needs attention through lifestyle changes and, if necessary, medication.

Size matters, so get slim and stay slim. A trim waistline is a solid defense: a man with a 42-inch waist is 50% more likely to have ED than a man with a 32-inch waist. Reaching a healthy weight and keeping it is a sound strategy for preventing or improving ED. Obesity raises the risk of vascular disease and diabetes, two major causes of ED, and excess fat also interferes with several hormones that may be part of the problem.

Strengthen the right muscles - and we do not mean your biceps. A strong pelvic floor improves rigidity during erections and helps keep blood from leaving the penis by pressing on a key vein. In a British trial, three months of twice-daily Kegel exercises (which strengthen these muscles), combined with biofeedback and lifestyle advice - quitting smoking, losing weight, limiting alcohol - worked far better than lifestyle advice alone.