Men's health month is celebrated each June. It's a chance to heighten awareness of the greatest threats to men's health that can be prevented or detected early enough for treatment. Sexual health is no exception.
One in every 4 men will experience a sexual health problem. Aside from the obvious problems, sexual health issues can be a sign of even larger health issues, such as heart disease, high blood pressure, diabetes, and obesity.
Erectile dysfunction (ED) is one of the most common sexual health problems in men. One in 10 men will face it. To be clear, ED is defined as the inability to attain or maintain an erection suitable for sexual performance.
ED can damage relationships and quality of life. It can cause stress, anxiety, and low self-esteem. It's worth noting that ED extends beyond the sexual domain, though. It can also be a tell-tale sign of a deeper problem - cardiovascular disease.
Let me repeat that fact: erectile dysfunction can actually be one of the first warning signs that a man is on the road towards a heart attack.
Isn't it an emotional problem, though?
It is 10-20% of the time. Up to 85% of cases, though, are not from psychological causes. Most erectile problems stem from physical problems.
Psychological or emotion issues that contribute to ED include depression, stress, anxiety, guilt, low self-esteem, or fear of sexual failure.
Many diseases and disorders can also contribute to ED, including high blood pressure, diabetes, heart disease, multiple sclerosis, chronic kidney disease, fatigue, nerve disorders, prostate disease, advancing age, and others.
The most common physical reason for ED in men is poor blood flow and circulation. The most common reason for poor blood flow is atherosclerosis, or hardening of the arteries.
Atherosclerosis affects all major blood vessels in the body. Why is the penis one of the first organs to be affected, though? Given that penile arteries are smaller than coronary ones, symptoms can appear sooner.
What does blood flow have to do with satisfying sexual performance? Strong blood flow into the penis and less blood flow out of it maintains an erection.
The hurdle most men face, though, is admitting they have a problem. Seeking help may be embarassing. The truth is, though, that it can be helped. More importantly, you can address the dangerous, underlying issues related to heart or vascular problems.
5 Ways to Improve Erectile Dysfunction
I'm not about to share a single "miracle" food or supplement to fix all these issues. The most realistic approach is a lifestyle change. Instead of covering up the symptoms with expensive prescription medicine that brings a host of other unpleasant side effects, the following tips will treat the root of the problem.
Whittle down the weight Obese men are more likely to experience ED. Even a modest weight loss of 10% of body weight can improved sexual function in obese men. 6 Extra weight increases inflammation and risk of chronic diseases that can interfere with proper innervation and blood supply to the penis.
Improve blood sugar control (and control diabetes if you have it) Uncontrolled or unstable blood sugar can damage nerves and blood vessels in the long run.
Get moving! Regular exercise increases blood flow, reduces stress, and increases the production of nitric oxide, a substance that helps relax the muscles surrounding blood vessels so that more blood can freely flow through the vessel.
Fill up on flavanoids A diet that includes foods rich in flavanoids is linked with less ED cases. The condition is that you make it habitual. This isn't a one-time solution. One study found that regular intake of foods rich in flavanones and anthocyanins reduced ED risk by 14%.
Some flavanoid sources to keep handy include citrus fruits and juices. They have two flavonoids that work wonders for vascular healt - hesperetin and naringenin. These flavanones have been shown to to lower bad cholesterol levels, inflammation, and blood pressure.
Also, reach for anthochyanidin-rich berries (blue, black, cran, rasp, and strawberries), plums, red onions, red radishes, and red potatoes. These blue, purple, and red fruits and veggies have been linked to better blood vessel health.Omega-3's It's scientifically proven that these essential fatty acids fight arterial stiffness and narrowing. They can help keep arteries supple, flexible, and healthy.
Remember, any diet that contributes to heart disease - unhealthy and processed fats, excess and refined sugar, and highly processed foods - will contribute to ED.
Keep your diet centered on fruits and vegetables, whole grains, legumes, nuts, seeds, and healthy, raw oils.
Need to clean up your diet? Visit Energyfirst.com for a free guide to ultimate health. Our EF program guides you through 7 steps to better health (including sexual and cardiovascular health) and energy for life.
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REFERENCES:
1. http://menshealth.jhu.edu/
2. American Urological Association. The management of erectile dysfunction: an update. http://www.auanet.org/common/pdf/education/clinical-guidance/Erectile-Dysfunction.pdf. Published June 2007. Accessed December 28, 2013.
3. Prog Urol. 2005 Dec;15(6):1030-4.
4. Int J Impot Res. 2005 Dec;17 Suppl 1:S19-24.
5. Heart. 2003 Mar; 89(3): 251–253.
6. J Sex Med. 2010;7(1):156-165.
7. Asian J Androl. 2012;14(6):830-841.
8. Am J Clin Nutr. 2016 Feb;103(2):534-41. doi: 10.3945/ajcn.115.122010. Epub 2016 Jan 13.
9. Int J Impot Res. 2012 Mar-Apr;24(2):61-8. doi: 10.1038/ijir.2011.51. Epub 2011 Nov 10.
10. J Korean Med Sci. 2016 Apr;31(4):585-9. doi: 10.3346/jkms.2016.31.4.585. Epub 2016 Feb 22.