How can I increase my ED naturally?

9 natural remedies for treating erectile dysfunction Diet. Eating a balanced diet may help maintain sexual function and decrease your risk of ED. ... Exercise. ... Sleep. ... Weight loss. ... Psychotherapy. ... Sex therapy or couples counseling. ... Stress reduction. ... Alcohol reduction. More items...

healthline.com - 9 Best Natural Treatments for Erectile Dysfunction for 2022 - Healthline

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The treatment for ED depends on the cause. It may include certain prescription medications , a vacuum device, or even surgery. But lifestyle changes and other natural treatments can also help improve ED. Erectile dysfunction (ED) occurs when someone who has a penis can’t have or maintain an erection. The condition affects around a third of men, according to research from 2018 . ED is more common in people who: The best treatments for erectile dysfunction can include natural remedies, like changes to diet and alcohol consumption, and doctor-prescribed medication. There are many natural treatments for ED. They can include lifestyle changes like modifying your diet and getting exercise, as well as seeking mental health or relationship counseling. It’s best to talk with your doctor before trying a new treatment. They can help identify the cause of your ED and recommend effective ED treatment options, whether conventional, natural, or a combination.

1. Diet

Eating a balanced diet may help maintain sexual function and decrease your risk of ED. A 2020 study found that men who more strictly followed a Mediterranean diet or Alternative Healthy Eating Index 2010 diet had a reduced risk of developing ED. In particular, they consumed less red or processed meat and primarily ate:

fruits

vegetables

legumes

nuts

fish

Research from 2017 similarly found that eating more fruits, vegetables, and flavonoids (compounds found in produce, coffee, and other foods) lowered the risk of ED in men ages 18 to 40. These foods are important for your overall health, so helping maintain or improve your sexual function as well is a win-win.

2. Exercise

Research indicates that physical activity may help protect against and improve ED. It may be particularly effective if obesity, inactivity, or cardiovascular disease, among other conditions, contribute to your ED. Research from 2018 found that moderate-to-intense aerobic exercise for 40 minutes a day, four times per week for 6 months helped reduce ED. This includes exercises like:

running

brisk walking

bicycling

swimming

skiing

Physical activity helps improve blood vessel health, lower stress, and raise testosterone levels, which can all help with ED.

3. Sleep

It’s important for your overall health to get enough sleep each night. Sleeping regularly may also improve your ED. A 2017 study found that men working night shifts who reported worse sleep quality were at higher risk of ED. Research from 2019 also indicated that people with a sleep disorder had a greater risk of developing ED. Other research has linked obstructive sleep apnea to an increased risk of ED. Not getting enough sleep can lower your testosterone levels, which may contribute to ED. Sustained lack of sleep is also associated with conditions that are related to ED, like diabetes and high blood pressure.

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4. Weight loss

Weight may be another factor in ED.

According to research from 2020, ED was significantly more common in men with obesity, who were overweight, or who had a larger waist circumference. A small 2014 study indicated that gastric bypass surgery improved blood vessel health and ED among men with obesity. In addition, research from 2017 similarly found an improvement in ED after bariatric (weight loss) surgery. If weight is contributing to your ED, exercise and a balanced diet can help you lose weight and improve your ED.

5. Psychotherapy

In some cases, ED results from a combination of physical and psychological issues. These may include fear of failure, religious beliefs, and sexual trauma, among others. In turn, ED can lead to additional mental health issues, including emotional distress and lower self-esteem, which then can further worsen ED. Therapy may help address these issues to improve ED. According to research from 2021, psychological interventions like cognitive behavioral therapy (CBT) were especially effective when paired with ED medications. Mental health interventions may also be effective on their own, but more research is needed. A small 2018 study involving 4 weeks of mindfulness-focused group therapy indicated that this type of therapy may help improve ED and sexual satisfaction, too. More research should be done to determine the most effective types of psychotherapy for ED.

6. Sex therapy or couples counseling

Around 10 to 25 percent of men with ED have no known risk factors. This condition, known as nonorganic ED, may be caused by a mental health condition like depression or by experiencing anxiety when having sex. A small 2020 study found that cognitive behavior sex therapy (CBST) and medication were each effective on their own at reducing nonorganic ED. In addition, CBST was more effective at lowering anxiety among study participants. It may also be helpful to attend counseling with your partner to help them understand your condition and discuss ways to support you. The American Urological Association created a guideline for treating ED based on a review of studies. The association recommends talking with a mental health professional, especially with your partner, and says that therapy can improve communication between couples and help them integrate ED treatments into their sexual relationship.

7. Stress reduction

Stress and anxiety are often linked to ED.

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A 2019 study found that stress was one of the main predictors of ED, in addition to anxiety and depression. The study suggests that chronic stress may affect testosterone or cause sleep deprivation, which may contribute to ED. Still, other research indicates that the effect of stress on ED is still unclear. A 2020 study found no association between stress and ED. Another small study from 2014 found that an 8-week stress management program alongside ED medication was similarly effective for improving ED, compared with the medication alone. Until more is understood about stress and ED, it’s still beneficial to reduce stress in your daily life to improve your overall health.

8. Alcohol reduction

Studies have shown mixed results for the effects of alcohol on ED.

Research from 2018 found that drinking moderate amounts of alcohol (fewer than 21 drinks per week, as defined by the study) was actually associated with a lowered risk of ED. On the other hand, regular and high consumption didn’t significantly affect ED. Still, other research has linked alcohol use with ED. A 2018 study found that sexual dysfunction, particularly ED, was common in people with alcohol dependence syndrome. In addition, research from 2020 also identified alcohol as a risk factor for ED. More research is needed on the role of alcohol in ED. In general, the Centers for Disease Control and Prevention (CDC) recommend that men consume two or fewer alcoholic drinks per day.

9. Smoking cessation

Smoking is another behavior that likely contributes to ED. This may be caused, in part, because smoking can damage blood vessels and prevent enough blood from reaching the penis for an erection. Smoking may also reduce the availability of nitric oxide in the body, which is needed to cause involuntary muscle relaxation and increased blood flow that play a role in erections. According to research from 2015 , more frequent smoking was associated with an increased risk of developing ED, as well as more severe ED. Some damage from smoking may not be reversible. Still, the review concluded that quitting smoking, especially for men under age 50, may help improve ED. It’s challenging to quit smoking, but there are many resources available to help. Stopping smoking has the potential not only to help ED but to benefit many other areas of your overall health.

healthline.com - 9 Best Natural Treatments for Erectile Dysfunction for 2022 - Healthline

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