Good day, dear readers! There are various myths about impotence (erectile dysfunction) . One of them is that erectile dysfunction is simply a natural consequence of aging. However, despite the fact that it is indeed most often found in older men, men may also face it after 40 years and earlier. This is primarily associated with lifestyle and therefore it is necessary to remember that there are certain ways to prevent impotence (erectile dysfunction).

A study in 2016, in which men and women aged 50 years and older participated, showed that up to 54 percent of men are sexually active at least twice a month, and 39 percent reported some erectile problems . Despite the fact that the percentage of men with erectile dysfunction is quite high, it is likely that it can be significantly reduced by following the following methods of preventing impotence in men.

Ways to prevent impotence in men

Instead of animal protein, choose vegetable protein.  Vegetable protein offers all the nutrients and health benefits necessary for optimal erectile function and condition of the prostate gland . Unlike animal protein, plant protein does not contain cholesterol and trans fats, but there is fiber for the body and phytonutrients.

Eat more fruits and vegetables.  Antioxidants, vitamins, minerals, fiber and phytochemicals found in fruits and vegetables help maintain prostate health and erectile function. In particular, in a study conducted in February 2016, the effect of flavonoids (plant pigments) on the risk of erectile dysfunction was studied. A study of more than 25,000 men found that a 14 percent reduction in the risk of developing erectile dysfunction among those under 70 years of age was associated with a higher intake of anthocyanins, flavanones, and flavones (flavonoid types).

Help yourself healthy fats.  Healthy fats include monounsaturated fats (for example, olive oil, nuts) and omega-3 fatty acids (for example, fish found in cold waters, and seafood, flaxseed, chia seeds, and walnuts). These fats should make up the bulk of the fats included in the daily diet to maintain your sexual health.

Drink green tea.  Catechin in green tea has powerful anti-inflammatory and antioxidant properties that support the prostate gland and sexual health. Animal studies have shown that regular consumption of catechins, especially epigallocatechin-3-gallate (EGCG), reduces the progression of atherosclerosis, including in the cavernous tissue of the penis, and improves blood pressure.

Limit alcohol intake. Admittedly, the relationship between alcohol consumption and erectile dysfunction is not well understood. Some studies indicate a clear correlation, while others argue that drinking alcohol may even be beneficial. For example, the results of a 2014 study suggest that the level of sexual dysfunction among alcohol addicted men is much higher than among healthy people. Men should soberly assess the effect of alcohol consumption on sexual activity and, probably, moderation is a key factor when it comes to erectile dysfunction.

Limit or avoid caffeine.  Coffee, chocolate, energy drinks and other sources of caffeine can irritate the prostate and affect sexual function.

Avoid high blood pressure and high cholesterol.  Both of these risk factors for heart disease can have a negative effect on sexual function. If you have hypertension and / or high cholesterol, try to have these factors in a healthy range, preferably by changing your lifestyle (for example, diet, exercise, stress relief, good sleep).

Do not use anabolic steroids .  The use of anabolic steroids can lead to erectile dysfunction, lower testosterone levels, fatigue and other symptoms of hypogonadism. A recent Danish study showed that people who had previously abused steroids had erectile dysfunction and decreased libido than those who did not use them. In addition, men who use steroids, there was a serious decrease in the level of reproductive hormones.

Drink clean water.  The hydration of the body is essential for optimal blood circulation, which can help prevent erectile dysfunction.

Avoid foods and substances that can harm sexual health.  Some foods and supplements (such as red meat, calcium supplements, high-sugar foods, artificial sweeteners) can be harmful to the prostate gland and thus have a negative effect on sexual health.

Maintain a healthy weight.  Overweight or obesity can damage erectile function. An Australian study in September 2016 reported on the effect of weight loss on erectile function in overweight and obese men. The authors of the study found that low-calorie diets (high in protein, low in fat and carbohydrates) led to weight loss and improved erectile function, normalization of total and free testosterone.

Keep practicing .  Regular physical activity improves overall health, energy levels, blood circulation, weight control, and self-esteem, which can positively affect sexual function.

Manage stress .  Stress can have a significant effect on erectile dysfunction. Chronic stress can weaken the immune system, alter the hormonal balance and adversely affect sexual function. Stress also affects a person’s psychological health and contributes to anxiety.

Maintain a balance of hormones .  Sexual function depends in part on maintaining the balance of hormone levels, including testosterone and estrogen. If you have any concerns about hormone levels, contact your doctor for a blood test. Imbalances can usually be corrected with natural approaches such as diet, exercise and stress reduction.

Avoid constipation.  The presence of constipation makes sexual activity and erection less desirable. A high-fiber diet and plenty of water can help prevent constipation, as well as regular exercise.

Avoid crotch injuries.  Actions that can limit blood flow to the crotch area, such as frequent cycling , horses, motorcycles, quad can affect the ability to achieve and maintain an erection.

Maintain communication with your partner.  One of the best natural means of preventing impotence in men can be sex with your partner. The benefits of sex can be found in this article .