If you have Erectile Dysfunction (ED), getting your sex life back on track is probably a big concern. The condition often has a lot to do with lifestyle, experts say, so don't be too quick to decide you need medication to get things going again.
"Erectile dysfunction is a subject that is near and dear to our hearts," says Carol Ash, a hospitalist at Meridian Health New Jersey in Red Bank, NJ. "It's important to know Erectile Dysfunction is affected by one's lifestyle because some of the same risk factors for ED are also risk factors for heart disease."
Here are some of the lifestyle habits that put you a risk for ED - and how you can change things up to rev up your sexual appetite once again.
1. Poor sleep habits. If you are not getting seven or eight hours of sleep a night, you are at risk for ED, Ash says. "Poor sleep increases your insulin resistance, stress, and anxiety," she says. "And all of this can affect sexual function." Get into the habit of getting a good night's sleep, she recommends, and you may be surprised that you start feeling sexy again.
2. Obstructive sleep apnea. A condition that's been linked to insulin resistance and the release of inflammatory markers into the blood steam, obstructive sleep apnea should be treated by a health care provider, Ash says. Once it's resolved and good sleep habits have been restored, chances are that your ED will clear up, too.
3. Sedentary lifestyle. You may not think exercising can affect your sexual performance, but it can and it does, says Harry Fisch, MD, of NewYork-Presbyterian Hospital/Columbia Medical Center in New York City. "If you get regular, vigorous exercise, it promotes a healthy circulatory system and this, in turn, promotes healthy erectile functioning," Fisch says. If you don't have time to work out in the morning, do so at night, he advises.
4. Stress and anxiety. In men age 30 and younger, the number one cause for ED is stress and performance anxiety, Fisch says. If you are feeling overly anxious, consider some professional counseling or at least make a conscious effort to reduce stress in your life.
5. Watching pornography. "When it is excessive, this is an enormous problem," Fisch says. "Some men use pornography instead of a real relationship."
6. Alcohol and tobacco use. "A little alcohol gets you into the mood, but too much is not good," Fisch says. It's probably smart to avoid having a few drinks if you want to have sex. As for tobacco, "Smoking damages blood vessels," Ash says. "It's known that smoking impairs vascular function."
7. Obesity. "If you're overweight, lose the excess weight," Fisch recommends. You'll feel better about yourself, and have more energy.
8. Poor diet. Avoid junk food, Ash says, and concentrate on getting plenty of heart healthy omega-3 fatty acids into your diet. Not sure where to get them? Fish, flax seeds and walnuts are all good sources.
