Having trouble in bed? Erectile Dysfunction could be one of the issues you might be facing and are embarrassed to talk about. There are various factors that could have caused you ED, and also, it could just be a temporary health issue. If in case, it prolongs or returns back, it could take a toll on you, upsetting you further. Having ED is not just your rough phase, but of your partner’s too. It traumatizes you mentally and emotionally, leading to further problems if your partner fails to understand your situation or does not support you. The first thing you must do as soon as you notice symptoms of ED or you discover yourself having ED, speak to your partner openly. Remove the negative thoughts regarding how your partner will react or make any judgments. This will help you get through it more quickly. Many of you will want to know if there is anything you could do to prevent ED. Well, your problem is solved.

Here are 10 do it yourself actions you can take to prevent ED:

Walk daily

It is a healthy exercise, but what you might not have known yet that walking 30 minutes daily reduces your risk of Erectile Dysfunction by 41%. So, you got one more good solid reason to go for a walk every day if you don’t want the symptoms of ED.

A balanced healthy diet is a must

As per one of the studies conducted in this field, if you eat a rich diet with natural foods, including fruits, vegetables, whole grains, and fish, the likelihood of ED is decreased. Avoid eating red or processed meat frequently. See our other articles on recommended foods, especially for your healthy sexual functions.

Keep track of your vascular health

Highs of anything are bad for the body; it seems, some of them being, high blood pressure, high triglycerides, high blood sugar, and high cholesterol. They can all potentially damage arteries of your heart, brain, and those that lead to the penis. Your doctor can conduct a diagnosis to find how your vascular health or its systems are functioning. Little lifestyle changes to support your body requirements make a significant impact, and that’s all you would need as its natural care.

Maintain your body shape

Obesity raises numerous health concerns, and one of them is ED. A bulgy body in an overweight condition is a breeding ground for vascular diseases and diabetes. They both work together to further pave the way for ED. As per experts, a man whose waist size is 42 inches is 50% more likely to suffer from ED as compared to the one with a 32-inch waist. Trim your waistline and bring it in shape. If you want to be away from ED, healthy body weight should be your consistent goal.

Keep your pelvic floor strong

You need a durable pelvic floor for rigidity during erection and to hold the blood in your penis. There are exercises to make your pelvic floor stronger, which you can learn, to stay away from ED symptoms.

Quit smoking

Smoking is dangerous not just for health but for your below the belt functions too. If you smoke, quit it as a preventive measure against ED.

Reduce Alcohol

Studies suggest that men who are heavy drinkers experience ED frequently as compared to men who don’t drink or are light drinkers,

Sleep Adequately

Restful sleep is significant for the body because a lack of deep sleep and rest is not good for man’s sexual performance. One of the studies conducted on men with sleep difficulty due to interrupted breathing at night shows enhanced erectile function when they were put on machines that helped their breath while at sleep.

Replace Bike Seat

If you use a bike or cycle for long-distance often, their seats put a lot of pressure on the nerves and blood vessels around your pelvis. Use a comfortable seat for riding because some studies link ED with it, and you don’t want to take a risk.

Have Sex Frequently

Regular sex is needed to maintain your sexual performance and even to avoid ED. One of the studies found that men tend to develop ED if they are having sex less than once a week. Are you regular?

Mental health is of par importance to have a healthy sex life. Therefore, you must take care of the psychological aspects of ED, such as stress, conflicts, depression, relationship issues, anxiety, etc. You must remember that ED is troubling men around the world, but it is usually never permanent. Lifestyle changes and treatment can reverse the problem. You can achieve your sexual fitness by doing the right things.

Medically reviewed by Rishabh Verma, RP