Lifestyle modifications can reduce the risk of erectile dysfunction. Pharmacological treatment for erectile dysfunction should always be complimented with lifestyle changes, risk factor modification and psychological therapy. However, it is important to note pharmacological treatment should not be withheld if lifestyle changes are difficult to make. A large compilation of studies proved that lifestyle modification with exercise and a Mediterranean diet improved ED after 2 years in 4 out of 5 studies.
Exercise
We all know we should all do some physical activity every day. One study found that 8 weeks of exercise in a hypertensive population corrected ED compared with a matched control group. Below is an infographic produced by our NHS Chief Medical Officer.
Obesity
It’s a common problem in the UK. In fact around 1 in 4 adults and around 1 in 5 children suffer from being overweight. A BMI of over 30 means you’re obese. Obesity can lead to several serious and potentially life-threatening conditions such as type 2 diabetes, coronary heart disease, cancers, stroke, depression and a low self-esteem. Overweight and obesity may increase the risk of erectile dysfunction by 30-90% as compare with normal weight subjects. A common drug used is Orlistat and can be used alongside lifestyle modifications. If you are wondering where to buy orlistat, you can do so here at The Family Chemist. Here are some tips from the NHS better health website:
Smoking Cessation
Smoking cessation has been shown to decrease incident of ED and cardiovascular risk by 36%. In fact men who some are about twice as likely to develop ED as non smokers. We produced an infographic on our social media campaign to help patients stop smoking. Why not register to our social media pages so we can provide you up to date information about various services we offer. By far the most successful method to aid you to stop smoking is using Champix or Zyban. You can buy Champix and buy Zyban from The Family Chemist.
Alcohol
FACT: Repeated studies have shown low to moderate alcohol consumption can be beneficial for sexual function. Low to moderate meaning drinking less than 14 units per day for men. However, drinking large amount of alcohol can make it hard to get or keep an erection. Please see below an infographic to help you count your units.
Pelvic Floor Exercises – “simple trick to cure ED”
The exercises strengthen the muscle which help in getting and maintaining a strong erection. They are sometimes also referred to as Kegel exercises.
Here’s some tips I found from Prostate Cancer UK.
Step 1: Finding the right muscles
Either sit, stand or lie down – whichever is most comfortable – and relax your thighs and buttocks.
Tighten the ring of muscles at the opening of your anus, as if you’re trying to stop yourself passing wind. Then relax. Keep breathing normally and try not to squeeze any other muscles.
Do this again, and at the same time imagine you’re urinating and tighten your muscles as if you’re trying to stop mid-flow. Then relax.
This should help you find the right muscles.
How do I know if I’m doing it correctly?
If you’re tightening the right muscles, you should feel a dip at the base of your penis and your scrotum (the skin around the testicles) should move up a little. Maybe try to do the exercises in front of a mirror, so you can see the base of your penis and your scrotum move.
Step 2: Slow and fast pelvic floor muscle exercises
There are two sets of exercises – slow and fast – you can do them while sitting, standing or lying down.
Slow:
Slowly tighten the muscles as hard as you can so you feel the lifting sensation.
Hold this lift for ten seconds. Keep breathing normally.
Slowly relax the muscles and rest for ten seconds.
Repeat this up to ten times.
Tip: If you can’t hold the lift for ten seconds, just hold for as long as you can and try to build up to ten seconds. It’s more important to do the exercises properly.
Fast:
This time, try tightening the muscles as quickly as possible.
Hold the lift for one second and then let go.
Repeat these short lifts, up to ten times.
How often should I do the exercises?
You can try doing a set of both exercises, three to six times a day. However, there is no fixed advice on how often you should do them. Speak to your doctor or nurse to see what they suggest.
Maybe set an alarm on your smartphone to remind you to do your exercises? It can be easy to forget.
Don’t overdo it. Pelvic floor muscles are like any other muscles.
Psychological Causes
It is more likely to be an emotional problems if you have can get erections sometimes but not during sexual activity. Depression, anxiety and stress can be treated with counselling and cognitive behavioural therapy. I have found MOJO a great website to help with psychological erection issues because it restructures unhelpful thoughts and beliefs and provides new skills and confidence.
Conclusion
Hopefully this article has given you an insight on how to make some positive changes to your lifestyle to help combat erectile dysfunction. Making SMART objectives is key to hitting your milestones. However NICE guidelines still recommend that clinicians should prescribe a PDE-5 inhibitor (Sildenafil, tadalafil or vardenafil) regardless of suspected causes or lifestyle changes. If you feel confident and would like to try medication, then go ahead complete our online consultation and buy sildenafil online, or a number of alternative medications intended for combating erectile dysfunction.
