Eat A Healthy Diet Consistently
With the abundance of highly processed food in the market today, its no surprise that ED is prevalent almost everywhere we go.
If you want to cut down your chances of ED but still want to enjoy good food, following a healthy diet is beneficial for your bodys blood flow among other health benefits.:
If youre 40 years old or younger, you still have time to avoid the pitfalls that come with a sedentary lifestyle and junk food. By incorporating fruits into your daily meals while minimizing the intake of processed foods, youll have a healthy sex life for decades to come.
As a start, here are some food items that you can include in your regular meals that are capable of improving blood flow and maintaining erections:
Conversely, avoid or limit the intake of these food items to prevent the risk of worsening your body to get poor blood flow:
What Causes Poor Blood Flow
Anything that causes poor blood flow can contribute to erectile dysfunction. Your blood flow may be impaired due to various reasons, including the buildup of plaque, narrowed blood vessels, and blood clots.
Health problems that contribute to poor blood circulation include:
- Atherosclerosis
- Raynauds disease
Exercise And Lose Weight
Maintaining a healthy weight through the right diet and exercise can limit your chances of suffering from poor blood flow and the erectile dysfunction problems that can come with it. Being overweight is linked to various serious conditions including diabetes, high blood pressure, and high cholesterol, all of which can contribute to your likelihood of suffering from ED.
A study has shown that just 40 minutes of aerobic exercise 4 times a week can vastly improve erectile function, so no better reason to dig out your trainers and get moving. Now!
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Herbs That Improve Blood Circulation
While traditional medication can work wonders in treating various health conditions, many have looked at alternative and less adverse ways of treating ED.
Herbal remedies have recently been increasingly popular in treating many health conditions.
While you may think herbal remedies work well for erectile dysfunction, there is limited research on the safety of herbal remedies and how they can be used for ED. Herbs should not be a complete replacement for the treatment options prescribed by your doctor.
A popular herb, Ashwagandha, was thought to be effective in treating ED. However, studies¹ have not found any positive outcomes in men taking the herbal supplement for ED.
Other herbs that may help improve blood circulation include:
-
The Chinese herbal medicine Xueshuantong¹ enhances cerebral blood flow
-
Lavender aromatherapy¹ has relaxing properties that can improve circulation
-
Tulsi ¹ may improve blood pressure
Do note that for these herbs, more research is needed before any conclusive claims can be made.
Reduce Or Remove Alcohol And Nicotine
Nicotine entering your system, no matter the method of using nicotine, can cause adverse effects on the body. Your heart will begin to beat faster, your blood pressure will increase, and in turn the arteries will start to constrict so that less blood flows through the body.
Alcohol may not always reduce the blood flow like nicotine does, but when consumed in large doses, it does impact your overall heart health. This can impact your sexual performance so that you no longer have a healthy sex life. For maximum blood flow and the best sexual health, its best that you either remove or reduce these two habits in your life.
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Reduce Alcohol And Nicotine Intake
Small to moderate amounts of alcohol may facilitate sexual activity by giving you a euphoric feeling or buzz. But in larger quantities, it can decrease your ability to have a satisfying erection . Alcohol depresses the central nervous system, slowing down the messages between the brain and the rest of your body . In the long run, excessive alcohol consumption can cause liver damage, high blood pressure, and damage to blood vessels .
Vitamins And Supplements For Increased Blood Flow
Many people suffer the effects of poor circulation. If you often experience cold hands or feet, you may be among them. Not only can this be uncomfortable, but it can negatively impact your health.
For example, your cognitive function can decline if your brain is receiving inadequate blood supply. Or reduced blood flow could lead to erectile dysfunction.
There are vitamins, minerals, and supplements that many believe can help improve your circulation. For example:
- Vitamin E. You can easily incorporate this vitamin into your diet by preparing foods using oils like wheat germ oil, hazelnut oil, sunflower oil, and other nut oils. Also, you can purchase food-grade vitamin E oil at most natural food stores and even many grocery stores.
- B vitamins. You will find vitamin B supplements in most grocery and drugstore vitamin aisles. Leafy green vegetables like spinach and kale are great sources of these vitamins.
- Iron. This mineral is available in supplement form, which makes it easy to ingest an adequate amount. Itâs possible to get enough iron through your diet too, by eating a lot of red meats and leafy green vegetables. Because of the cardiovascular risks associated with red meat, your doctor may advise you to choose the supplement and leafy greens instead of increasing your red meat intake.
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Maintain A Healthy Body Weight
While theres no need to obsess over your body fat percentage or weigh yourself every day, its important to maintain a healthy weight for optimal blood circulation, cardiovascular function and sexual performance.
Obesity and erectile dysfunction are closely linked, with men who are overweight or obese more likely than average to experience some sexual performance issues.
There are also other sex-related issues related to obesity, such as the risk of developing lower testosterone levels than average. All of these make it important to maintain a healthy weight if youre concerned about blood flow and overall sexual performance.
How Can I Improve Overall Blood Flow
Looking after your heart is the first step towards good blood flow. If you have high blood pressure, diabetes, or heart disease, improving your heart health should be a top priority and is likely already something your doctor has advised.
If youre not suffering from any underlying causes of poor circulation, some general lifestyle changes can be enough to get the blood pumping in all the right places.
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E Senticosus And A Membranaceus On Erectile Dysfunction
Mowrey suggested that E. senticosus might increase sexual performance as it increases stamina in athletes . E. senticosus was demonstrated to have aphrodisiac effects in animals and might have such invigorative and tonic effect in humans . Another study demonstrated that phenols from E. senticosus have effects similar to a Viagra effect, by momentarily inhibiting nitric oxide by preventing transduction of cyclic GMP signal .
Testosterone plays a role in sustaining the growth of cavernosal smooth muscle as well as functional integrity through the upregulation of phosphodiesterase type 5 inhibitor . Studies have demonstrated that E. senticosus and A. membranaceus may be used to increase testosterone production .
Rebeccah L. Brown, Victor F. Garcia, in, 2006
What Is Erectile Dysfunction
Erectile dysfunction² is the inability to obtain and maintain an erection for successful sexual intercourse and conception.
An erection can be caused by more than just physical touch. Erections can also be driven by emotions, including sexual or arousing thoughts.
When an erection is caused by physical touch, this is called the reflex response through activation of the parasympathetic nervous system .³ When emotions cause it, this is the psychogenic response through certain pathways in the brain, including the limbic pathway, which is involved in emotional response.
The normal sexual function involves the coordination of several systems within the body. When any component is altered, this can affect the erectile response and cause ED.
ED can also result in the inability to have or keep an erection long enough for sexual intercourse. This, in turn, can cause male infertility.
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Healthy Lifestyle For Healthy Erections
How do you do that? Get the foundational basics right. While we all know them, following them is a work of a lifetime. Eat healthy. Exercise regularly. Cut out cigarettes and moderate your alcohol consumption. Relax and try to alleviate stress. And, finally, dont be afraid to make use of high-quality erectile dysfunction treatments, but only after consulting with a physician, of course.
Lets dive into all of these for a much-needed refresher.
Sleep & Stress Management
Its no surprise that there is a very strong correlation between stress and sleep deprivation. When youre not sleeping as well as you should, it makes it far more likely that you will experience hormonal imbalances which could affect your sexual performance and your libido.
Studies conducted on the relationship between insomnia and sexual dysfunction gave significant data to justify these claims.
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When To Get Help
If youve tried these strategies and youre not getting satisfying erections, speak with your healthcare provider. ED, an inability to get or keep an erection for satisfying sex, is common and occurs in up to 30 million men in the US. It can affect your sexual desire in addition to your sexual function .
Decrease Stressful Sources That Cause Anxiety
Did you know that chronic stress can interfere with your bodys ability to improve blood flow?
This is because when people are stressed out all the time, their sympathetic nervous system becomes overactivated and secretes the stress hormone known as cortisol into their bloodstream.
Getting more sleep, meditating, doing yoga, or working on a favorite hobby are ways to help your body destress and relax.
If youre struggling with depression or anxiety, it would also be helpful to speak with a therapist about what steps you can take next.
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How To Get Diagnosed With Erectile Dysfunction
A medical professional, such as a doctor or urologist, can officially diagnose ED. To do so, they will assess your medical and sexual history and conduct mental and physical health exams.
Though it can be difficult to discuss this intimate subject with someone, the more your doctor knows about your health, lifestyle, and history, the more likely they can help determine the cause of your ED and the right course of treatment.
Reduce Your Alcohol And Nicotine Consumption
Both alcohol and nicotine, whether smoked or inhaled through a vaporizer, are detrimental to your blood flow and sexual function. First, lets talk about nicotine.
- Regardless of how you inhale nicotine, once it is inside your body, it will have a number of negative impacts.
- As a result, your blood pressure will start to increase, your heartbeat will quicken, and the arteries that direct blood flow throughout your body will start to tighten.
- The ultimate result is a decline in your hearts capacity to pump blood efficiently, which in turn reduces the supply of blood to your bodys erectile tissue.
- In conclusion, nicotine is not a good choice for optimum blood flow and sexual performance, regardless of how you choose to consume it.
Similar to how alcohol can alter your sexual performance even if it doesnt always directly affect blood flow (in fact, its a mild vasodilator when consumed in regular doses.
- A number of male sexual dysfunction diseases, including ED, were found to be closely associated with heavy alcohol intake in a 2007 study.
- It is important to stay away from nicotine in any form for the finest blood flow.
- While a small quantity of alcohol is acceptable, its recommended to avoid binge drinking if you want your blood flow and sexual performance to be at their best.
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Causes Of Poor Blood Flow
Most often, the following factors affect poor circulation:
- injuries of the spine
- disturbances in the work of the heart and blood vessels
- diabetes mellitus
- pathology of the genital organs
- infections and inflammation of the genital organs
- age-related hormonal changes
- pathologies internal organs, leading to a violation of vascular tone
- nervous disorders, stress, overstrain
- unhealthy lifestyle.
Manage Your Blood Sugar
High blood sugar can lead to diabetes, which is a big contributor to atherosclerosis. Maintaining good blood sugar control is all about diet, Bajic says.
Carbs in particular have a big impact because they break down into glucose , raising insulin levels. While its OK to have some carbs, focus on eating those with a low glycemic load to best decrease high blood sugar risk. Bran cereals, apples, oranges, kidney beans, black beans, lentils, carrots, peanuts, and skim milk are good bets. Fiber-rich foods like vegetables, fruits, and whole grains can also slow carb absorption .
Throw in some regular exercise, which inhibits insulin secretion, and of course, work with your primary care doctor or endocrinologist to keep your blood sugars under control, says Bajic.
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Drink Less Alcohol And Quit Smoking
Both of these habits have severe physical and mental side effects associated with chronic use. While most people are probably aware that alcohol can damage the liver and smoking can damage the lungs, they both can have an effect on your blood flow as well.
Alcohol is a vasodilator, meaning that it relaxes blood vessels and allows more blood to flow throughout your body, skin, and tissues. As a result, your blood pressure drops and your heart has to pump harder to make up the difference. While this wont be devastating occasionally, consuming large amounts of alcohol consistently can lead to circulatory issues.
Smoking, on the other hand, is bad for your blood flow even in small amounts. Unlike alcohol, nicotine is known as a vasoconstrictor and has the opposite effect: your blood vessels constrict and become more narrow. As a result, blood pressure can skyrocket. This can lead to the heart working much harder than necessary, and over time, can lead to substantial and permanent damage to your cardiovascular system.
Other Types Of Exercise That Can Help
Aerobic exercise can also benefit people with ED.
People who practiced an aerobic exercise four times a week saw the best results, according to the authors of a 2018 .
Each exercise session should be of moderate or high intensity and last a minimum of 40 minutes.
Some examples of aerobic exercises include:
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Avoid Smoking To Slow The Progression Of Ed
Smoking is detrimental to your health, particularly to your lungs and respiratory system.
But did you know that smoking accelerates or starts the progression of erectile dysfunction as well?
According to a study led by Gholamreza Pourmand, theres a 25% improved ED status for smokers who stopped smoking after one year compared to those who dont. In comparison, 6.8% of people who continued smoking had a deterioration in ED.
If youre middle-aged, you still have a good chance of improving your sexual health by abstaining from nicotine. However, the study also linked less improvement for older men with advanced ED, signifying that theres an inverse relationship for the chance of improvement.
Why Blood Supply Is Important
During periods of sexual stimulation, the body releases hormones and neurotransmitters that relax the muscles, allowing extra blood to enter the chambers.
When the supply of blood is restricted, for any reason, erection quality suffers.
If the supply is sufficiently impaired, erection is not possible. Thats what happens to men who have ED.
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Everest Full Spectrum Oil
Image courtesy Everest
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Everest’s CBD oil is a great choice for those who are looking to get the most out of their CBD and THC. The combination of the two cannabinoids provides a potent entourage effect that can be beneficial for treating various conditions.
Causes Of Erectile Dysfunction
Because a mans brain, heart, nerves, muscles, emotions, and more all factor into his ability to get an erection, many things can cause ED. This includes:
These causes of ED can be categorized into two types: psychogenic and organic .
- Psychogenic causes include depression, low self-esteem, anxiety, and negative feelings about sex.
- Organic causes account for about 80 percent of ED cases and can be further classified as endocrine or non-endocrine. Endocrine-related causes are often connected to low testosterone levels, though more research is required to fully understand how the two intersect. Of the non-endocrine related causes of ED, vasculogenic causes, which affect blood supply and flow, are the most common.
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Exercise To Improve Cardiovascular Health
The best way to improve overall cardiovascular health is to increase your heart rate from time to time.
There is no one exercise regime that can give you a better erection. The best exercise routine is the one youâll stick with for a long time, so choose something you can do safely and enjoy.
In this 2018 scientific review comparing the efficacy of antihypertensive medications versus exercise treatment for lowering blood pressure, there was no difference between people who did endurance training versus resistance training.
So more than anything, you just need to elevate your heart rate consistently to improve and maintain cardiovascular health.