You don’t have to start running marathons to see results. One study demonstrated that just 30 minutes of walking a day reduced ED risk up to 40%.
Cut out saturated fats, processed sugar, and enriched wheat. These foods can clog your arteries and increase your cholesterol levels. Both will lead to poor circulation that could contribute to ED. Eat more fruits, vegetables, and whole grains. These foods will help keep your cholesterol low, give you a healthy blood pressure, and improve circulation. Vitamin B12 deficiency has been suspected to contribute to ED. You can remedy this with a daily multivitamin or eating shellfish, dairy products, and fortified cereals.
You can strengthen the pelvic muscles with Kegel exercises. [4] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source These are usually recommended for women, but men can benefit from them as well. To do Kegels, you’ll have to flex the muscles you would use to hold urine in. Tighten these muscles for five seconds, then relax for five seconds. Do this four or five times in a row. Repeat three times daily.
Sildenafil (Viagra) Tadalafil (Cialis) Vardenafil (Levitra, Staxyn) Avanafil (Stendra)
Don’t feel embarrassed; low testosterone is a very common problem for men.
If ED happens once, do your best to brush it off as a one-time occurrence. Attribute it to being tired or stressed. Stay focused on the moment at hand. When you and your partner are getting intimate, don’t think about the past. This will cause you to think about your past ED. Instead, just be mindful of the present moment and focus on the pleasant sensations you and your partner are sharing.
Read Reduce Stress for some great tips on reducing your stress levels.
Feelings of hopelessness or helplessness. These don’t need to focus on any particular situation. You may just feel like you’re stuck in a rut and will never be able to get out of it. Sleep changes. Both insomnia and oversleeping can indicate depression, so pay attention if you’ve been having any sudden sleep disturbances. Lack of energy or fatigue. Trouble concentrating and completing tasks. Loss of interest in daily activities, especially ones you used to enjoy. Unexplained aches and pains all over your body. These can include muscle aches, headaches, and upset stomach.
If you can’t stop using pornography entirely, stick to viewing materials that closely represent what you do with your partner. That way, you can prevent getting desensitized by viewing things that would never happen in your life.
Having your partner come to these sessions would also be beneficial, as you two can work through the problem together as a couple.
Reassure your partner that you’re committed to the relationship, and this isn’t a sign that you aren’t interested. Stress that you’re not having an affair or are interested in someone else. Some partners see ED as a sign of an affair, but this is not true an overwhelming majority of the time. Prevent suspicion and negative feelings in your partner by assuring him or her of this. Of course, don’t lie to your partner. If there is a problem with the relationship, you need to communicate this. Tell your partner if he or she does something sexually that you don’t like, or if you have sexual needs that aren’t being met.
Keep this conversation friendly and blame-free. This is a sensitive topic, and your partner may feel like he or she failed you by not meeting a sexual need. Assure your partner that you’re committed to the relationship, and that this is a way to strengthen the relationship.
