Erectile dysfunction (ED) affects around 5% of men over 40 years of age, with the numbers climbing steadily to around 15% by the age of 70. However, mild to moderate intermittent symptoms of ED are known to affect as many as 50% of men in their 50s, 60% of men in their 60s, and 70% of men in their 70s.
Understanding the causes of ED can be a difficult task, as emotional and physical factors may combine in different ways to produce the same effect. This means that many people spend extended periods of time attempting to self-diagnose their condition without seeking help and without taking any compensatory action to which certain sufferers may be entitled (see make a VA disability claim for Erectile Dysfunction for more information). Simple steps like limiting alcohol, stopping smoking, and addressing any issues with anxiety or depression can help with blood flow, but what else can be done without resorting to medications? Let’s take a look.
Walking has a greater impact than you might think
Multiple studies have linked ED to a lack of general fitness. One Harvard study indicated that there was a correlation between walking for as little as 30 minutes a day and a lowered risk of ED (by as much as 41%). Moderate exercise has specifically been shown to increase the sexual performance of middle aged obese males. If you are overweight, and if you are suffering from symptoms of erectile dysfunction, begin to address your physical health by walking for 30 minutes per day to increase blood flow around the body.
Check your diet
Lovers of red meat may be increasingly frustrated by the endless stream of advice against eating too much of it. Depending on which source you consult, the average amount of red meat that is recommended per week – especially for people who wish to forgo most health risks, including ED – is one piece of red meat roughly the size of your palm. That’s not a lot. Studies have shown that those who eat more red meat than the recommended amount are more susceptible to erectile dysfunction. Eating a diet that is rich in fruits, vegetables, fish, and whole grains can improve sexual performance.
Just like anything that grows in the ground is reliant upon a strong root system for structural support, erectile dysfunction can be linked to a weak pelvic floor. Increasing the rigidity of these muscles can play a huge role in the ability to maintain an erection – the basic physiology of how these muscles can help with erectile dysfunction comes down to understanding that tense muscles at the base of the penis can help to restrict the flow of blood back out into the body.
Carrying out Kegal exercises two to three times per day can help to alleviate symptoms of erectile dysfunction. The good thing about Kegal exercises is that they can be done with no training at any time of day from a seated or lying position.