Lifestyle Medicine Erectile Dysfunction

Erectile dysfunction (ED) is a term used to describe persistently being unable to get or maintain an erection to achieve satisfactory sexual activity and it affects approximately 50% of men during their lifetime. ED used to be considered a problem of older age but it affects all age groups and is increasingly common in younger men.

Known causes

ED is often a symptom of other health issues and is commonly experienced by people who have some underlying health problems, the most common being heart disease, type 2 diabetes, high blood pressure, high cholesterol, depression and hormonal imbalances. Men who smoke are at higher risk than non-smokers of experiencing erectile problems. The main underlying physical factor is reduced flexibility and blood flow in the arteries.

The best weight loss diet to follow to improve erectile function if you are overweight is the Mediterranean diet. Eating a Mediterranean diet has been linked with having more flexible arteries and heart health and can support healthy weight loss and has been found to reduce erectile dysfunction. The most important factor though is to find a dietary pattern that you are happy to follow that can help you lose weight.

Recommended eating guides for weight loss

• Turkey

- Choose breast meat

• Chicken

- Choose breast or leg meat

• Pumpkin seeds

- Eat a small handful as a snack - sprinkle on salads / add to a smoothie

• Sesame Seeds

- Add to smoothies/ sprinkle on porridge or salads / Tahini is made from sesame seeds and can be used as a dressing or dip

• Soya Beans

- Great to add to soups/ salads or enjoyed as a snack/ enjoy as miso, tofu, or tempeh in curries/ soups or a stir-fry

• Chickpeas

- Add to soups/ stews and salads - can be baked in the oven to enjoy as a tasty snack

• Lentils

- Add to soups/ stews / curries and salads

• Almonds

- Great as a snack or chop and add to breakfast or salads - Almond flour can be used in place of flour to make a protein-rich cake

Measuring and reducing your waist if your waist is bigger than the recommended size is a simple way of monitoring your health. Reducing your waist circumference through following a healthy diet and increasing physical activity may help with erectile function.

How to measure your waist

Diet has a profound impact on the type of bacteria that live in our guts and the type of bacteria that populates each person's gut is very much influenced by what they regularly eat and drink. Many other factors including stress and low-grade inflammation have also been found to influence the gut microbiome.

In the above image - the tape measure is sitting in a great position but is being pulled a little tighter than recommended

1. Place the tape measure around your tummy level with your tummy button
2. Inhale and then exhale - take the measurement on your exhale

*make sure not to hold the measure too tight - it should fit snugly on your skin but not be digging in

**Your waist is not where your trousers sit

Research suggests that being physically active is a vital part of preventing ED. Studies into physical activity and ED have found that all activities including walking, running, swimming, and cycling are beneficial and that the more active a person is the lower their risk of experiencing ED and increased activity may help to reverse it.

Now you have found your pelvic floor, aim to tighten these muscles on and off throughout the day, the great news is you can do these exercises anywhere. Aim to tighten and hold your pelvic floor muscles for a count of three and then relax these muscles slowly - aim to build up to three sets across the day - aiming for about 10 sets once your muscles start to strengthen.

Talking to your partner is an important step in reducing the emotional impact of ED, this may also help to alleviate any worry that you are experiencing. Open communication can help to build trust and understanding in a relationship which can, in turn, support you to overcome ED.