Since Viagra’s invention two decades ago, erectile dysfunction, also known as impotence, became less like a tragedy and more like an inconvenience among others. Nevertheless, who can argue that natural sexual function should be preserved with utmost care to be enjoyed for years to come? Here are some tried-and-true methods to improve men’s health by implementing simple activities in one’s daily routine.
Do some cardio
To enjoy failure-free erection, maintaining a healthy cardio-vascular system is a priority. Blood circulation is closely related to testosterone levels, healthy testicles and brain health, which plays an important role in sexual activity too. Regular cardio training is great for improving erection, preventing and even treating impotence. There is a simple rule to understand: things good for the heart are good for men’s health as well. Reserve at least 30 minutes for cardio training, such as swimming, playing tennis, running, or simply walk for an hour daily to improve sexual and overall health. Use the stairs instead of elevator when there is no time for exercise on a busy day. Remember that even a short morning exercise can fill you with energy for the whole day and help maintain sound sexual health in the long run.
Men are more prone to excessive weight gain, which leads to a drop in testosterone levels. While regular exercise can greatly help with keeping your body in shape, nutrition experts recommend to increase chewing times to improve digestion and loose additional pounds easily. Research has shown that overweight people chew their food for approx. 3 seconds while those in good shape spend 9 seconds for the same activity.
Stress is one of the worst enemies of erection and men’s health in whole. It affects mood, mess with the heart rate, and increases blood pressure, consequently making one loose energy and sexual desire. Being exposed to chronic stress, one risks to face unwanted changed in bio-chemical processes, increased risk of infectious diseases and cancer, depression, uncontrolled aggression, and complete impotence. Yoga, meditation, boxing, psychotherapy, or simply having a meaningful conversation with your loved ones – there are plenty opportunities to reduce stress levels in your preferred way.
Give up smoking and alcohol abuse
Trying to reduce stress with alcohol and tobacco on a regular basis can lead to contracting cardiovascular diseases, erection problems, and early ageing. While there are no reasons to hold on smoking, moderate alcohol intake is advocated by some researchers as a means to improve men’s health. A glass of red wine 3-4 times a week can actually improve the function of blood vessels and have a positive impact on the heart muscle because of flavonoids contained in wine, they say.
Enrich your diet
Nuts, green vegetables, proteins and healthy fats in sufficient amounts should be included in your diet for optimal sexual health. Nuts that contain zinc, selenium, and magnesium fill one with energy, improve testosterone levels and sperm function. Broccoli, asparagus, cauliflower, whole grain and kinoa seeds will support you with healthy carbs, vitamin B, and folic acid. For men, nutrition experts recommend to consume no less then 1.6g protein for every kilogram of body weight, which can be provided by meat, fish, eggs, and beans. Healthy fats play an important role in producing hormones like testosterone; they can be found in fish, avocado, coconut, pumpkin seeds, sesame, egg yolk, butter, nuts, and cheese.
Eating some fruits and vegetables can also have a very positive impact on erection. Onion, garlic and chilli pepper are known to improve blood circulation; bananas are rich with potassium and act as afrodiziaks by increasing one’s libido.
Research findings have shown that men drinking 2-3 cups of coffee daily suffer from erectile dysfunction less often, compared to those who avoid caffeine. By dilating blood vessels and increasing blood flow, caffeine contributes to a better erection in a way similar to Viagra.
Turn on the light
The production of sleeping hormone melatonin is triggered in our body at dusk. This hormone helps us calm down and fall asleep, at the same time making less eager to have sex. For increased sexual desire and better erection, try to prevent melatonin production by having sex with the lights on.