As the season takes a turn and it becomes colder, changes in health and mood also surface.
Shorter days and colder temperatures bring on “winter blues”, but more than that they may also affect other areas of life.
Colder temperatures are also known to cause erectile dysfunction in winter. In this blog, we will shed light on this rarely discussed outcome of colder temperatures and find ways to combat the effect.
Erectile Dysfunction: A Brief Overview
Erectile dysfunction is the difficulty of achieving or maintaining an erection required for satisfactory sexual performance. It is more common than you know, as we seldom find men disclosing or talking about erectile difficulties. ED is becoming more common in younger men and is no longer a natural occurrence in older men.
Massachusetts Male Aging Study exhibited the overall prevalence to be around 52% in men. It was seen that 40% of men were affected at 40 years, and similarly, 70% at 70 years showed symptoms of ED.
Why Winter Worsens Erectile Dysfunction?
Winter brings unique challenges to overall health and several factors act together to trigger ED in men. Here is why –
Reduced Sunlight and Vitamin D Deficiency – Limited daylight in winter can reduce the exposure to sunlight, which is the primary source of vitamin D.
Vitamin D plays an important role in endothelial function, which is critical for blood flow and erection quality.
Vitamin D deficiency can impair nitric oxide production, which impacts the relaxation of blood vessels and in turn may inhibit firm erections.
Studies reveal that vitamin D of less than 20 ng/ml were associated with increased ED risk, whereas vitamin D levels of more than 35 ng/ml showed a lesser prevalence of erectile dysfunction in winter.
Seasonal Affective Disorder (SAD) and Stress – Seasonal affective disorder is a form of depression that is linked to winter’s reduced daylight. It is known to affect mood, libido, and stress levels.
Chronic stress increases cortisol, which is a stress hormone that can decrease testosterone levels and impair sexual performance.
Testosterone deficiency was found to be around 24 – 39% in middle-aged to elderly men in a study.
Cold Weather and Circulation Issues – Cold temperatures may cause vasoconstriction which can decrease the blood flow throughout the body.
It also includes lower blood supply to the penis which complicates the vascular issues and contributes to ere tile dysfunction in men.
Winter-Induced Lifestyle Changes – Winter often results in less physical activity, more indulgent and rich food intake, and higher alcohol consumption. All of these factors can negatively impact blood circulation, weight, and libido.
Tips for Managing and Overcoming Erectile Dysfunction in Winter
Cold season may bring in a few challenges, but you can take a few steps to counter erectile dysfunction. Here is what you can do to ensure overall well-being during winter:
Boost Your Vitamin D Levels
Try to spend more time outdoors when the sun is out, even if it is cold. You can inculcate vitamin D supplements with expert guidance about the right dosage. Increasing vitamin D levels improves blood flow and supports hormonal health.
Stay Physically Active
If it is too cold to step outside, try to include indoor activities like yoga and resistance training. You can also try to take a brisk walk in a mall or try to go to a gym instead.
Regular exercise improves heart health, elevates mood, and enhances nitric oxide production.
Focus on Heart-Healthy Foods
Incorporating leafy greens, fatty fish, nuts, seeds, and berries into your diet is good for your heart health.
These foods promote blood circulation and reduce the risk of erectile dysfunction that may happen due to defective blood flow.
Limit Alcohol and Quit Smoking
Excessive alcohol consumption and smoking also damage blood vessels and impair blood flow.
You should try to replace alcohol with herbal teas or mocktails, and seek professional help to quit smoking.
Address Stress and Mental Health
Practice mindfulness, and meditation, or enrol in cognitive behavioural therapy. Even light therapy can also help combat SAD.
Reducing stress can improve both mental health and sexual function.
Seek Professional Help
Erectile Dysfunction in winter can be a sign of underlying health issues, such as diabetes or heart disease. It is important to consult a sexologist who may find out the root cause and curate a personalised treatment plan for you.
Communication
Communicating the issue with your partner can reduce performance anxiety and create a supportive environment. You can try to explore solutions together.
You may focus on non-sexual forms of intimacy to maintain a connection during this time. Different forms of intimacy like cuddling, massages, and meaningful conversations can reduce stress and reinforce emotional bonds.
Bottom Line
Winter can feel lonely and low, but prioritising self-care and connection can be a game changer. Addressing erectile dysfunction in winter is not only about performance, but it is about embracing your overall well-being.
Working on the physical, psychological, and lifestyle factors can nurture your sexual health and your relationships.
Erectile dysfunction in winter is a common and treatable condition, and taking the first step toward addressing it can transform your health not only this winter but your entire life.