The top 9 natural remedies for erectile dysfunction
Some natural non-medicinal remedies also improve sexual function.
Erectile dysfunction is the inability to attain and subsequently maintain an erection strong enough to allow sexual intercourse. While the situation is not troublesome if encountered on and off, it can have severe repercussions for your sexual and mental health if encountered frequently.
If you have this issue, there is little to worry about, as nearly 20% of men in the UK have it. But, social factors and the desire to have a partner and a family can force you to improve erectile dysfunction. Don't worry; a lot of treatment options are available.
How can you treat erectile dysfunction?
The importance of the ED has stimulated the quest for treatment options. The treatment options available are;
Prescription drugs, e.g., sildenafil, avanafil, tadalafil etc.
Physical therapies, e.g., kegel exercises.
Emotional and psychological help
Natural home remedies.
The full details of drugs used for ED are provided on another page. Click here to visit. The information about kegel exercises and psychological treatment is also available here.
Natural remedies for erectile dysfunction
Natural remedies do not make use of drugs. Instead, these include herbals, exercises, food supplements, lifestyle changes, diet etc. Here, I'll describe some natural remedies that are known to be effective and that you can try at home. Let's go.
1. Good communication with your partner
One of the causes of ED could be the lack of communication with the partner or performance anxiety. It is particularly true if you are with a new partner. In such cases, talking directly to your partner can be helpful. A candid and honest conversation for extended periods can help relieve stress and create a conducive environment for sex.
Try to have a better understanding and be frank about all your issues and desires. Try to be as intimate as possible. Remember that your mutual cooperation can do wonders and help more than any medicine or food supplement.
2. L-arginine supplementation
It is an amino acid that is naturally found in poultry, fish, red meat and dairy products. It produces nitric oxide (NO) that relaxes the blood vessels, thus allowing more blood supply and prolonged erection. Even a few grams of L-arginine daily can help enormously in ED. However, it can disturb your blood pressure. It is a good idea to consult a general physician if you are already taking medicine for blood pressure or any other issues.
Do scientific studies support its use?
Scientific studies have proven the importance of L-arginine in treating ED. For example, a meta-analysis study published in 2018 found that L-arginine supplements are effective for mild to moderate erectile dysfunction. This study involved 540 patients of ED who were given supplements containing 1500-5000 mg of L-arginine.
It is often labelled as the ''herbal Viagra'', and it is claimed that less than 1 gram twice daily can help you in ED. The steam-dried red ginseng is more helpful for this purpose.
Do scientific studies support its use?
Although it is claimed to improve sexual desire along with other health benefits, the results of scientific studies are mixed. A recent review published in 2021 involving 587 users of ginseng from all age groups found that it can not be counted among the other ED medications as the benefits are only trivial. However, it is not known to be associated with any side effects.
Another systematic review published in 2008 found that red ginseng helps in the ED by increasing blood flow in the penis.
Consulting the doctor can be very helpful if you are on others drugs and treatment plans.
4. Regular exercises
Regular exercises keep your cardiovascular system tuned for increased blood flow and erection. It will also help you to maintain an ideal weight with benefits for overall health.
Besides general aerobic exercises, some specific activities, e.g., kegel exercises, can also be helpful as they strengthen the pelvic floor muscles and improve blood flow and enhance general performance. The procedure for the Kegel exercise is simple. Tighten the pelvic muscles, hold them for 3-5 seconds and then relax them. Keep repeating it 10-15 times thrice daily for maximum benefits.
In another article, we have provided more information about the impact of exercises on erectile dysfunction. Click here to read it.
5. Leave alcohol and smoking.
Alcohol is a well-known depressant of the nervous system. So, if you are a heavy drinker, your body responses, including the sexual reflexes, will be diminished. Heavy alcohol usage will also damage your liver, thus affecting the hormone levels and the metabolism of the drugs.
If you cannot eliminate it, reducing the alcohol intake to not more than one drink (having no more than one unit of alcohol) per day for women and two drinks per day for men will be helpful.
The same goes for smoking. It can destroy your cardiovascular health and expose you to vascular disease, thus compromising your blood flow and erection. You can also team up with your partner. If your partner is a non-smoker, avoiding smoking can be a requirement; if the partner is a smoker, you can help support them while they try to quit smoking.
6. Sensate focus exercises
These exercises are helpful if your ED is due to psychological factors. Several sessions of senate focus exercises will tell you how to make sex more sensational by understanding your partner's body. You can visit the nearest physiotherapist for help.
These exercises employ physical touch to stimulate intimacy and trust between the partners and can also be helpful to recover from a traumatised sexuality.
The importance of a balanced diet can never be overemphasised. A balanced diet can improve your overall health and lower the risk of erectile dysfunction. The dietary ideas, e.g., Mediterranean diet, keto diet etc. can help you.
What does science say?
The results of scientific studies are almost unanimous in this regard. For example, a 2020 stud involving more than 20,000 people found that a healthy dietary pattern significantly decreased the risk of erectile dysfunction. The results were particularly more pronounced for men less than 60 years of age.
A diet with less processed foods, red meat, saturated fats and more pure organic foods, e.g., seafood, fruits, vegetables, nuts, legumes, and unsaturated fats, can enhance the benefits of other ED treatments.
8. Healthy sleep
Regular and healthy sleep not only improves your overall health but also helps to manage ED symptoms. Not having enough sleep will increase the incidence of high blood pressure and diabetes and decrease your testosterone levels, thus causing ED. People having sleeping disorders often have a complicated sexual life.
What does science say?
Various scientific studies have supported this fact. A 2019 study found that sleep disorders can contribute to sexual dysfunction. Sleep is a vital biological process that is important not only for the physical but also for people's mental health.
Another study published in 2021 (during the peak of the coronavirus pandemic) also found the relationship between erectile dysfunction and sleep disturbances. It was concluded that the combination of physical causes and the stresses of isolation and fear associated with COVID-19 produced sleeping disorders, culminating in erectile dysfunction and other reproductive health issues.
Therefore, a healthy and uninterrupted sleep promotes your health and well-being.
9. Weight loss
A healthy weight is significant for your health and contributes to your sexual performance. Being overweight may influence your hormone levels, making you more prone to ED.
What does science say?
A study published in the Journal of Sexual Medicine in 2010 found that excess body fat caused erectile dysfunction in the subjects and the intervention strategies (to reduce body weight and fat) improved erection. Reducing weight will also increase the risk of cardiovascular disease.
Although ED is s multi-factorial issue and medical assistance may be required, some home remedies and lifestyle changes mentioned above can help you. The quest for alternative treatments for erectile dysfunction is increasing due to the increasing awareness of the side effects of erectile dysfunction drugs.
Even if you employ these strategies with the drugs, you are still in a win-win position as you have little to worry about in terms of side effects. The causes of erectile dysfunction are, however, many more. Consulting a mental health professional will be worthwhile if the reason is purely psychological.
At Welzo, we provide a range of sexual health services. Visit our information pages for more information.
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