Diet plan for erectile dysfunction is a combination of healthy eating, exercise and lifestyle changes. If you have ED, talk to your doctor about what you should be eating. A nutritionally balanced diet is key to maintaining overall good health. Thus, it is also highly important if you are experiencing erectile dysfunction. In this write-up, we will going to learn how a diet plan for erectile dysfunction can help improve your sexual performance.
Erectile Dysfunction: Diet and Home Remedies
Diet, lifestyle, and home remedies may help prevent or treat erectile dysfunction (ED).
If you want to avoid medications, devices, or surgery, there are other, more natural ways to help erectile dysfunction.
Raising your activity level and changing what you eat may make a difference. Some men also try alternative or at-home therapies for their ED.
It’s important to discuss your plans with your doctor before you try a natural or alternative approach.
Diet and Foods Related to Reduced Risks for ED
Researchers who took part in the Massachusetts Male Aging Study found that what you eat could reduce your chances of ED.
The following foods were linked to a lower risk:
- Whole grains
Other research has suggested that specific foods like dark chocolate, pistachios, watermelon, pink grapefruit, and tomatoes may help symptoms.
Also, men who have a chronic vitamin B12 deficiency and eat more processed meats and refined grains are more likely to develop ED.
Exercise and Erectile Dysfunction Risk
Recent research has shown that exercise, specifically moderate to vigorous aerobic physical activity, can improve symptoms of ED.
Simply walking may be a good activity to try. According to one study, 30 minutes of walking a day was associated with a 41 percent decrease in risk for ED.
But the advantages of exercise may be lower in men who have heart disease or other underlying medical conditions.
Talk to your doctor about how much physical activity you should incorporate into your daily and weekly routine.
Counseling and Erectile Dysfunction
Seeing a psychologist or other mental health professional could help improve your ED symptoms. You may want to bring your partner along for counseling sessions to discuss ways to encourage each other. If you don’t know where to start to look for counseling, ask your doctor or urologist for a specific recommendation.
Some men take supplements or try other forms of alternative medicine to treat their ED.
Check with your doctor before taking any supplement. Some products can be dangerous, especially if you have other medical conditions or take certain medications.
Beware of Products Labeled “Herbal Viagra”
The Food and Drug Administration (FDA) has issued warnings about some products labeled as “herbal Viagra.” These products are not the same as the prescription medication known as Viagra (with the active ingredient sildenafil). You should know that many of these supplements can cause unwanted side effects and haven’t been proved to work.
Some common supplements for ED include:
- Dehydroepiandrosterone (DHEA)
- Horny goat weed (epimedium)
Acupuncture and Erectile Dysfunction
Some men report an improvement in ED symptoms after having acupuncture. This ancient form of medicine involves using tiny needles to stimulate certain points on the body. While study results are mixed on whether acupuncture really works for ED, the therapy is considered safe and may help you feel better overall.
Lifestyle and Home Remedies for Erectile Dysfunction
Some common lifestyle and home remedies for ED include:
- Quitting smoking Using tobacco is a risk factor for ED. Quitting can improve your overall health and may reduce your ED symptoms. Ask your doctor about ways to quit.
- Losing weight Being overweight or obese can lead to erectile dysfunction. In fact, a man with a 42-inch waist is 50 percent more likely to develop ED than a man with a 32-inch waist. Eating a healthy diet and getting enough physical activity can help you keep your weight under control.
- Performing pelvic-floor exercises Moves to strengthen the muscles of your pelvic floor may help reduce symptoms of urinary incontinence. Some men also report improvements in ED.
- Adopting a healthy sleep schedule Some research has shown that sleep patterns may affect testosterone levels in men. Adequate rest and a regular sleep schedule may help your overall sexual health.
- Getting help for drug or alcohol dependence Using illicit drugs or drinking too much alcohol can lead to ED and other health problems. Quitting can be difficult, but your symptoms are likely to improve.
- Changing or lowering the dose of your meds If certain medications are causing your ED symptoms, talk to your doctor about lowering your dose or trying a different drug to help your condition.
- Practicing good oral hygiene Some research has shown gum infections (known as gingivitis) may be linked to problems getting an erection. Be sure to brush and floss your teeth every day. Also, see your dentist for a professional cleaning at least once a year, or whenever you have concerns about the health of your gums.
- Reducing stress levels Stress is a known risk factor for erectile dysfunction. Activities to reduce stress, such as yoga, meditation, or breathing exercises, may also help your ED.
Finding Support When You Have Erectile Dysfunction
Finding a good support system is key for overcoming ED. Talking to your partner may be a good place to start.
A trained professional will be able to help you work through many of the psychological effects of ED.
Sometimes, communicating your struggles in writing can be an effective way to cope. Several online support groups are available for men with ED.
Does diet affect erectile dysfunction?
The Massachusetts Male Aging Study found an association between dietary cholesterol and unsaturated fat intake and the incidence of ED. Other studies have also shown that eating a Mediterranean diet—mostly vegetables, fruits, whole grains, and healthy fats (like olive oil)—may prevent ED.
10 foods that help ED
While further research is needed, preliminary evidence shows that eating these foods could be beneficial for men’s health. In addition to decreasing ED, they have other health benefits, making it a win-win to add them to your diet.
A study showed that regularly eating flavonoid-rich foods reduced incidence of ED. Blackberries have six different types of flavonoids. If berries aren’t your thing, dark chocolate is another great source of flavonoids.
Research in animals shows that L-citrulline, which is found in watermelon, might stimulate blood flow to help with ED. In other words, this summertime fruit could have an effect similar to Viagra, increasing circulation to the penis, although further research is needed to evaluate this possibility. It also contains lycopene, which is beneficial for heart health, which is noteworthy if ED is being caused by an underlying condition.
Spinach has high levels of folate (folic acid). Folate is a natural form of vitamin B9. A study found that men who experienced ED often had low levels of folic acid. Further investigation is needed to determine if increasing your intake of folic acid could help you to prevent or reverse the effects of ED.
Oatmeal contains the nonessential amino acid L-arginine, which can relax the smooth muscle lining of blood vessels and increase blood flow. A systemic review and meta analysis has shown that L-arginine supplementation could be effective for ED.
Research examined if eating pistachios would help men who had ED. After three weeks of eating pistachios, the study participants in this small, uncontrolled experiment had a significant improvement in erectile function. Pistachios are a source of antioxidants that might help improve blood flow.
6. Pomegranate juice
Although it was not significantly significant, a study of 53 men at California State University found that 25 of the 42 participants who had improvements with ED during the study achieved this when drinking pomegranate juice for four weeks. Antioxidants found in pomegranate juice, enhance the nitric oxide levels which can improve ED. It’s not proven, but if you enjoy sipping on this tart beverage, it may be worth a try.
The Aztecs named avocados ahuacatl, a Nahuatl word meaning testicle because these green fruits were symbols of love and fertility. In the modern day, it’s known that avocados have high levels of zinc, which may increase testosterone levels.
Bananas are high in potassium. Bananas also contain lots of flavonoids. Research found that men who eat at least three flavonoid-rich foods per week, on average, were 10% less likely to experience ED.
Omega-3 fatty acids, found in most types of fish, can help to increase blood flow. Possibly related to this effect, a study found that in an animal model omega-3 fatty acids helped improve ED. Some types of fish that are high in omega-3 fatty acids include albacore tuna, salmon, herring, mussels, anchovies, swordfish, sardines, mackerel, and trout.
10. Chilli peppers
Research looking at men in Uganda who use capsicum frutescens (chili pepper) to treat ED and found that the spice can be helpful. You know that feeling of your sinuses opening up after you eat something hot and spicy? Chili peppers could increase blood flow by affecting your blood vessels, an effect seen in an animal study.
9 Foods That Can Help You Stay Erect and Sustain Stronger Erections
Is it possible that foods can help you stay erect when having erectile dysfunction?
According to recent statistics, approximately one-third of all men experience erectile dysfunction (ED), making it the most common sexual dysfunction in men. While there are several medications on the market intended to improve erections, there are also several foods that may help men attain and sustain stronger erections.
Food can help improve erections because the processes involved in the swelling of the penis are both psychological and physical. Specifically, when a man gets an erection, his mind and body go through the following steps:
- He experiences mental and sensory stimulation, which causes the brain to send messages to the nerves in and around the penis.
- The nerve messages cause the muscles in the corpora cavernosa to relax. The corpora cavernosa includes the muscles around the shaft and head of the penis. When they’re relaxed, it’s easier for blood to flow in.
- Blood then fills up the spaces inside the penis, causing it to expand and grow erect.
- A membrane around the corpora cavernosa called the tunica albuginea traps the blood inside the penis. This helps the penis stay erect.
Even though the relaxation of the smooth muscles in the penis begins with messages sent through the nerves, nitric oxide plays a key role. Nitric oxide regulates the flow of blood and the tone of smooth muscle, including that which is in the penis.
Therefore, the foods on this list all have at least one of the following benefits:
- Improve blood flow
- Contain nitric oxide
- Contain arginine, a precursor of nitric oxide
Here are some foods that can help you stay erect and support a medically sound erectile dysfunction treatment.
Watermelon contains citrulline, another precursor to nitric acid. It is a food for a good erection because it dilates and relaxes the blood vessels, making it easier for blood to flow into the penis.
Watermelon’s citrulline content makes it similar to other foods for penis health, such as cucumber, bitter melons, and gourds.
2. Spinach and Other Leafy Greens
Spinach is high in nitric oxide and therefore, like other hard erection foods, helps arteries expand and fill up with blood.
A study found that spinach, when served in a soup with onions, low-sodium chicken broth, and black pepper, significantly improved the nitrate levels of participants while only adding an extra 94 calories to their diet.
The nitrates in spinach and other green, leafy foods for erection, like kale and arugula, serve not just as foods for penis health but for your entire vascular system.
Another food that helps for penis growth is coffee. It has less than five calories—at least until you add sugar and cream—so it’s one of the lightest foods that help with erectile dysfunction.
A study found that men who sipped between 170 and 375 milligrams (mg) of caffeine each day, or 2-3 cups approximately, had lower rates of erectile dysfunction. Caffeine is an effective penis food because it relaxes the smooth muscles of the penis, paving the way for blood to fill it up.
4. Dark Chocolate
Dark chocolate is a top food for strong erection because it is packed with flavanols, which make it easier for blood to flow through the body. However, because dark chocolate is often high in sugar and fat, eating too much can make you gain weight.
An ounce of dark chocolate has 155 calories and nine grams of fat, so it may not be the healthiest choice among important foods to help an erection.
Salmon is one of the best foods to help get erect because it is rich in vitamin D. Exposure to sunlight is responsible for around 80% of vitamin D, so if you’re not able to go outside as much as you’d like, some salmon can help you get what you need. Vitamin D has been shown to help prevent endothelial dysfunction, which is when your arteries, blood vessels, and organs aren’t able to properly circulate blood.
Vitamin D supplementation may be especially important in areas that experience a lot of cloudy days or longer winters. In England and its U.K. neighbors, vitamin D levels in residents are 50% higher at the end of the summer than at the end of the winter. Eating salmon in these kinds of climates may give your body what it needs to get and keep a strong erection.
Pistachios are packed with arginine, which makes them excellent for those seeking food help for penis growth. The arginine encourages the production of nitric oxide, which, in turn, helps regulate blood flow to the penis and other parts of the body.
7. Almonds, Walnuts, and Other Nuts
Almonds, walnuts, and many other varieties of nuts are rich in high-density lipoprotein (HDL), otherwise known as “good cholesterol.” Good cholesterol absorbs bad cholesterol and carries it back to the liver.
When bad cholesterol gets stuck in your arteries and blood vessels, it blocks the flow of blood to your organs, including the penis. Eating walnuts, almonds, and other nuts gives your body what it needs to get bad cholesterol to your liver where it can be broken down and discarded as waste.
8. Oranges and Blueberries
Although oranges and blueberries seem to have little in common with dark chocolate, they share one important trait: They’re packed with flavonoids. This makes them one of the best foods for erectile dysfunction. Flavonoids encourage the flow of blood, which allows the penis to become engorged after it’s been stimulated.
A study by the Oxford University found that the effect of flavonoid-rich foods reduced the chances of erectile dysfunction by between 9-11%.
9. Spicy, Hot Foods
Thanks to the capsaicin found in hot peppers, a little hot sauce or a habanero on the side may help with getting an erection. Researchers in France found that men who ate more hot foods had higher levels of testosterone.
Other studies have also found a direct correlation between low testosterone symptoms in men and how easy it is to get and maintain an erection.
If you have ED, you may want to load up on the foods above. They can make it easier for your body to get blood to your penis when you’ve been stimulated. Additionally, they may benefit the rest of your circulatory system and organs, and lead to an overall healthier lifestyle.