You can help prevent many of the causes of erectile dysfunction (ED).
If you smoke, get help quitting External link. Smoking is linked to heart and blood vessel disease NIH external link, which can lead to ED. Even when heart and blood vessel disease and other possible causes of ED are taken into account, smoking still increases the chances that you will have ED.
To help maintain erectile function, choose whole-grain foods, low-fat dairy foods, fruits and vegetables, and lean meats. Avoid foods high in fat, especially saturated fat, and sodium. Follow a healthy eating plan to help aim for a healthy weight, and control your blood pressure and diabetes. Controlling your blood pressure and diabetes may help prevent ED.
Also, avoid drinking too much alcohol. If you are having trouble cutting out alcohol, see a counselor who has expert knowledge in treating people who drink too much
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Maintaining a healthy weight also can help delay the start of diabetes and keep your blood pressure down. Talk with your doctor about how to prevent diabetes—or manage the disease if you already have it. Get regular checkups to measure your blood pressure.
If you need to lose weight, talk with your health care provider about how to lose weight safely. Ask for a referral to a dietitian who can help you plan healthy meals to lose weight External link. Losing weight may help reduce inflammation, increase testosterone NIH external link levels, and increase self-esteem, all of which may help prevent ED. If you are at a healthy weight for your height, maintain that weight through healthy eating and physical activity.
Physical activity increases blood flow through your body, including the penis. Talk with a health care professional before starting new activities. Beginners should start slow, with easier activities such as walking at a normal pace or gardening. You can gradually work up to harder activities, such as walking briskly or swimming. Aim for at least 30 minutes of activity most days of the week.
Using illegal drugs may prevent you from getting or keeping an erection. For instance, some illegal drugs may prevent you from becoming aroused or feeling other sensations. Using illegal drugs may mask other psychological, emotional, or physical factors that may be causing your ED. Talk with your health care provider if you think you need help with drug abuse.