6 all-natural sex tips for men – Harvard Health Blog
If you believe these upbeat and alluring commercials, men only need to take a pill to wake up their sleeping sex life. Whether the problem is erectile dysfunction (ED) – the inability to maintain an erection for sex – or low libido, erectile dysfunction drugs seem to be the quickest and easiest solution.
Although these drugs work for most men, they are not suitable for everyone. Drugs for erectile dysfunction are relatively safe, but can cause side effects such as headaches, indigestion, and back pain. Additionally, some men may not want their sex life to depend on regular medications, or simply cannot take them due to high or low blood pressure or other health issues.
Fortunately, there are some proven natural ways for men to manage their erectile dysfunction and increase their vitality. Bonus: These strategies can also improve your overall health and quality of life, both in and out of the bedroom.
Six Ways to Boost Your Sex Life Without Drugs
- Move. Research has shown that regular exercise is one of the best drugs for erectile dysfunction. A study of nearly 32,000 men aged 53 to 90 found that frequent vigorous exercise equivalent to running at least three hours a week or playing tennis five hours a week was associated with a 30% lower risk of dysfunction. erectile versus little or no exercise. It doesn’t really matter how you move – even walking is great – as long as you keep moving.
- Eat well. Be optimistic about fruits, vegetables, whole grains, and fish, while minimizing red and processed meats and refined grains. This type of diet reduced the likelihood of erectile dysfunction in the Massachusetts Male Aging Study. Another tip: chronic vitamin B deficiency12 – found in clams, salmon, trout, beef, fortified cereals and yogurt – can damage the spinal cord, potentially bypassing the nerves responsible for sensation, as well as relaying messages to arteries in the penis. Multivitamins and fortified foods are the best bets for those who take in B12 hurt, including many older people and anyone with atrophic gastritis, a condition that can affect nearly one in three people aged 50 and over. Also, make sure you’re getting enough vitamin D, which is found in fortified milk or yogurt, eggs, cheese, and canned tuna. A study in the journal Atherosclerosis found that men with vitamin D deficiency have a 30% higher risk of erectile dysfunction.
- Check your vascular health. Signs that put you on the path to poor vascular health include skyrocketing blood pressure, blood sugar, LDL (bad cholesterol), triglycerides; low HDL cholesterol (good); and an enlarged size. Check with your doctor if your vascular system – and therefore your heart, brain and penis – is in good shape or needs tune-up through lifestyle changes and, if necessary, medication .
- Be up to it. A tight waistline is a good defense – a man with a waist of 42 inches is 50% more likely to have erectile dysfunction than a man with a waist of 32 inches.
- Slimming down. Tilt the scale to a healthy weight. Obesity increases the risk of vascular disease and diabetes, two major causes of erectile dysfunction. And the excess fat tinkers with several hormones that can also fuel the problem. Need more reasons? Slimming helps with tips 3 and 4.
- Consult your dentist. A study in The Journal of Sexual Medicine found an association between gum disease and the risk of erectile dysfunction. Gum disease causes chronic inflammation, which is believed to damage the endothelial cells that line the blood vessels, including those in your penis.
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