Erectile dysfunction is a common sexual dysfunction, becoming increasingly common in younger men.
It may be closely related to health conditions like diabetes and heart ailments, but are there any everyday Habits Causing Erectile Dysfunction?
Let us talk about these hidden culprits that can cause disruptions in your sex life and find ways to tackle them effectively.
Here are The Habits That Can Cause Erectile Dysfunction
1. Smoking Habits Causing Erectile Dysfunction
Smoking is one of the most harmful habits to human health including erectile functioning.
Tobacco can damage blood vessels which may reduce the blood flow along with diminishing nitric oxide levels which are essential for achieving and maintaining a firm erection.
Studies confirm that smokers are at a higher risk of ED compared to non-smokers. A study found that men who smoked were nearly twice as likely to develop erectile dysfunction than those who didn’t.
The mechanism is quite straightforward to understand. Habits causing erectile dysfunction, such as smoking, lead to the hardening of blood vessels and reduce their ability to dilate properly.
Changes in blood supply can also affect erectile functioning among other health risks. The good news, however, is that quitting smoking has an almost immediate reward for heart health. Men seem to notice positive changes in weeks or months of quitting the habit.
Pro tip – Quitting smoking is the only effective way to improve erectile function and enhance overall heart health.
2. Poor Diet Choices and Their Hidden Consequences
You are what you eat, does that ring a bell? Most of us have heard about this but do not necessarily stick to it. It is absolutely true and what you eat also impacts your sex life.
A diet high in processed foods, saturated fats, and refined sugars can be a leading cause of obesity, high cholesterol, and diabetes. All of these are habits causing erectile dysfunction in men.
Now, it is not something we are randomly suggesting, but studies have claimed that men who follow a Mediterranean diet, which is rich in vegetables, fruits, whole grains, and healthy fats; showcase a significantly lower risk of developing ED.
Now, it is for us to understand that a poor diet does not only harm by clogging arteries but also causes inflammation that damages the blood vessels.
High cholesterol and obesity, which are common outcomes of poor diet can also cause low testosterone levels and hence impaired sexual function. Most of the time, these factors are part of a sedentary lifestyle, which further complicates the situation.
Pro Tip – Incorporate nutrient-dense foods into your diet. Have more leafy greens, whole grains, nuts, and lean proteins that will improve erectile health along with heart health.
3. Overindulging in Alcohol
Alcohol is often seen as a social bonding activity, but it can be extremely harmful. Among the habits causing erectile dysfunction, alcohol interferes with nervous signals and hormonal balance.
Having too much alcohol affects the brain’s ability to send the signals needed for an erection and may result in a condition called whiskey dick. It also lowers testosterone levels over time.
In a study, it was found that sexual dysfunction was present in 62% of men with alcohol dependence, out of which 36% encountered difficulty in achieving an erection.
At the same time, it is important to understand that moderate drinking might not have such detrimental outcomes. Two drinks per day seem to be well tolerated and not cause such issues in men.
Pro Tip: Limit your alcohol intake to moderate levels or less. You can try to swap your evening drink for healthier alternatives like herbal teas or sparkling water and reduce the frequency of drinking tales.
4. A Sedentary Lifestyle
Physical activity seems to have taken a backseat in today’s fast-paced world. Prolonged inactivity has more consequences than just the immediate ones. It can go on to affect erectile functioning in men.
Lack of exercise also contributes to obesity, poor circulation, and hormonal imbalances that can impair sexual performance.
It is a known fact that men who engage in regular physical activity have a substantially lower risk of developing ED.
Exercise works by improving blood circulation, boosting testosterone levels, and reducing stress. These changes act as critical factors for maintaining a healthy libido and erectile function.
Aerobic exercises like running, swimming, or cycling are particularly effective in combating ED.
A study revealed that 160 minutes of exercise per week for 6 months can improve erectile dysfunction symptoms in men.
Pro Tip – Incorporate at least 30 – 40 minutes of moderate aerobic exercise every day in a suitable time slot. Start small with activities like walking or yoga and find something you are passionate about to keep it going.
5. Chronic Stress and Poor Sleep
Stress and lack of sleep are two interconnected factors that can wreak havoc on both mental and physical health, and erectile functioning is not spared as well.
Chronic stress leads to elevated levels of cortisol which is a stress hormone that suppresses testosterone production. Hormonal imbalance is created which can reduce sexual desire and performance with time.
Sleep disorders like insomnia and sleep apnea are equally detrimental. A study highlighted that men with sleep disorders are 60% more likely to experience ED when compared to those with healthy sleep patterns.
Sleep is essential for the body’s natural production of testosterone, which mostly happens during sleep. Poor sleep quality disrupts this cycle leading to lower hormone levels and hence diminished sexual function.
Pro Tip – Learn various techniques of stress management. Mindfulness practices, such as meditation or deep breathing exercises, can help lower stress levels.
Reduce stress levels and curate a consistent bedtime routine. Take medical help if you suffer from any sleep disorders.
How To Protect Your Sexual Health?
Though these 5 stated reasons can be a major part of your lifestyle, and changing it may seem like a daunting task, remember there is no shortcut.
You can always start slow and see the changes for yourself to get the motivation to resolve erectile difficulties.
Here is what you should consider doing –
Quit Smoking: Seek professional support to help you through the process. Consider using nicotine replacement therapies or counselling if required.
Adopt a Heart-Healthy Diet: A healthy heart is equivalent to healthy blood flow, which in turn ensures better sex life. Include whole foods, lean proteins, and healthy fats and stay away from processed and sugary options.
Limit Alcohol: You can always choose to continue drinking and not give up entirely on the habit. In this case, moderation is the key, so stick to the recommended limits.
Get Moving: Find an activity you enjoy, which can be anything from hiking, dancing, running, or cycling. Pick one and make it an unvarying part of your routine.
Prioritize Sleep and Stress Management: Develop a healthy bedtime routine and incorporate relaxation techniques into your daily life to combat stress and sleep well.
It is important to recognize that ED is often a symptom of major health problems, such as heart ailment or diabetes. ED can sometimes be the first sign of serious underlying conditions that require medical attention.
If you are experiencing symptoms of ED, don’t ignore it and take action. Consult a sexologist to discuss your concerns and identify potential underlying habits causing erectile dysfunction.
You do not need to live with the dysfunction as most ED cases are reversible or manageable with the right combination of medical intervention and lifestyle changes.
Bottom Line
Erectile dysfunction is not an inevitable part of life and can be conquered. These 5 things can be slowly killing your sex life.
Addressing these five everyday habits can help you improve your sexual health and overall quality of life.
Remember, a healthier lifestyle will elevate your sex life while being a boon for your heart, mind, and body. It is a complete win-win position, so start today.