A well-functioning male organ is more than just a physical feature. It is intricately linked to a man’s mental health, ego and sense of masculinity. Experiencing any kind of sexual dysfunction can prevent a person from deriving pleasure from sexual activity. One of the most common sexual dysfunctions that men commonly experience remains Erectile dysfunction or impotence.

Men often find it challenging to converse about Erectile dysfunction. If you have been finding it hard to maintain an erection and in turn worry about it; you aren’t alone. However, the good news is that ED is a medical condition with multifactorial causes and most importantly, it is treatable.

This blog will explore erectile dysfunction (ED) and the impact of lifestyle modifications such as diet, exercise, stress management and supplements. We aim to provide practical solutions by shedding light on how making healthier lifestyle choices can improve sexual health and renew your self-confidence.

Understanding Erectile Dysfunction

Erectile dysfunction is a medical condition that negatively impacts the quality of life in men. It is a condition in which men aren’t able to achieve an erection or fail to maintain an erection firm enough to have sex. ED can be caused due to physical issues such as high cholesterol, diabetes, obesity etc. Mental health conditions like stress, anxiety, and depression can also interfere with sexual feelings. It’s important to understand that ED can have a multifactorial etiology and hence a holistic approach towards the treatment is necessary.

Is ED a common disorder?

Experiencing ED can make a man feel isolated and doubtful, questioning whether he is the only one suffering from it. However, ED is more common than you may realise. Erectile dysfunction is an increasingly prevalent condition. The reported estimate puts the worldwide prevalence of ED to be 322 million cases by 2025 (1). In India, a study reported the prevalence of ED in age groups between 41-50 years at 39% and this increased to 60% in older age groups (2).

Causes of ED

1. Cardiovascular diseases
Cardiovascular diseases such as atherosclerosis can cause narrowing and hardening of blood-carrying arteries. This can reduce blood flow to the penis, making it harder to maintain an erection. Conditions like high blood pressure can damage blood vessels and affect healthy blood flow to the penile region.

2. Diabetes
High blood sugar presents as a risk factor for ED. Over a long period, it can damage nerves and blood vessels, including the nerves and vessels controlling erection. This can cause problems in keeping or getting erections

3. Hormonal Imbalance
Testosterone is the primary male sex hormone that is responsible for libido and erectile function. Conditions such as hypogonadism or substance abuse can lead to a decline in testosterone levels.

4. Psychological Factors
Stress and anxiety have become a constant companion in today’s age and time. These mental health conditions cause behavioural and emotional changes that can lead to decreased sex drive.

5. Lifestyle factors
Lifestyle and nutrition are key in influencing the production of Nitric Oxide and erectile function (1) and adopting lifestyle habits that reduce clinical inflammation and decrease sexual dysfunction. Several studies have reported how targeting lifestyle factors can significantly improve erectile functions.

The Role of Lifestyle in ED

There is a key role in lifestyle measures in preventing and enhancing the regression in the earliest symptoms of ED. We will take a deep dive into the effects of lifestyle intervention strategies focusing on increasing vascular production of Nitric oxide, enhancing erectile function.

Diet and Nutrition
You are what you eat, and this holds true when it comes to your sexual health as well. An unhealthy diet negatively impacts your energy levels, resulting in clogged arteries, heart diseases, and hypertension, which are risk factors for erectile dysfunction.

Limiting salt, sugars, and fatty foods from your diet can improve blood flow to your entire body including the penis. A diet pattern with a high content of whole grain foods, and legumes, limiting red meat, full-fat dairy, food and beverages with high additive sugars can greatly reduce the risk of ED. A Mediterranean diet in particular has been found to reduce subclinical inflammation and insulin sensitivity, increasing the release of nitric oxide to penile arteries (3).

Physical Activity
Breaking a sweat can also help you break from the shackles of erectile dysfunction. Physical activity isn’t just for fitness buffs, it’s for everyone who wants to up their sexual health. Cardiovascular exercises such as running, jogging, and cycling can significantly improve blood flow, helping in maintaining an erection.

Studies show that moderate and high physical activities are associated with a lower risk of ED. In patients with hypertension, an 8-week exercise training improved ED when compared to the group with a sedentary lifestyle. Essentially, physical activity improves the release of nitric oxide from endothelium, that is the lining of blood vessels, while also reducing oxidative stress in the body.

Weight Management
Those extra kilos, especially those contributing to obesity, are a leading cause of ED. You can add good sexual health to the list of why losing weight is important for good overall health. According to Harvard, a 42-inch waist man is 50% more likely to have ED than a 32-inch waist man. Another report that studied 724 men revealed that there is a 40% risk of developing ED with obesity. A follow-up of 28 days reported that the effect of weight loss was beneficial on the sexual life of men.

This is attributed to the fact that increased fat tissue is linked with a pro-inflammatory stage which can decrease the activity and availability of nitric oxide. Moreover, a reduced testosterone level linked with obesity can worsen insulin resistance and thereby contribute to erectile dysfunction (4).

Cessation of smoking
If you need another reason to quit smoking, add this to your list. Smoking is one of the primary contributors towards increasing the risk of erectile dysfunction. The direct use of tobacco as well as second-hand exposure towards it can lead to ED. The chemicals along with nicotine present in cigarettes and electronic e-smokers lead to constriction of blood vessels, reducing blood flow to the penis.

Reports revealed that cessation of smoking improved physiological and self-reported sexual health amongst long-term male smokers (5). Another study with a follow-up of 1 year reported that men who ceased smoking had a significantly better ED status than before (6).

Alcohol Moderation
Moderating your alcohol intake can reduce ED in the general population and diabetic men. A study conducted on Australian men indicated that consuming 1 to 20 standard drinks in a week resulted in lower odds for men experiencing erectile dysfunction (7).

However, it should be kept in mind that drinking large amounts of alcohol can interfere with the messengers in the brain responsible for erection. Long-term alcohol usage can also reduce the production of testosterone. A small study of a population of 100 men saw that 88 per cent of men saw an improvement in ED within three months of quitting alcohol (8).

Stress reduction
It is difficult to control the environmental factors causing stress such as work, finances and relationships. However, you can control your response towards stress and inculcate some routines in your life that can help you manage your stress levels. Stress and anxiety can interrupt brain messages to the penis and restrict its blood flow. This contributes to an ongoing cycle of ED.

Yoga, walking, acupuncture, and meditation are some practical methods that can work wonders for your mental health. Dealing with mental health issues can be a foremost step towards leading a life without ED. Partaking in conversations around mental health and talking to a specialist can help in identifying and treating anxiety and depression.

Sleep and rest
Sleep and rest are vital for your overall health and sexual well-being. Evidence indicates that a shorter sleep duration negatively influences erectile function (9). Working night shifts can throw your body’s internal clock out of alignment and interfere with sexual function and other vital bodily functions.

Establishing healthy sleep habits is essential for improving sexual function. Set a fixed time at which all your devices should be off and aim to rest your body for at least 7 hours every day.

Conclusion

Lifestyle factors heavily influence your sexual health. Adopting a healthy lifestyle by engaging in regular exercises, managing stress levels, consuming the right foods and supplements and quitting smoking can positively influence erectile dysfunction.

These healthy habits when combined with the right supplements such as Fenugreek, L-arginine, and Withenia somnifera extract can help enhance the overall effectiveness of ED management strategies.