Erectile dysfunction also goes by the name "impotence." This is a condition where a man is not able to maintain an erection long enough to finish a sexual experience with his partner. This can happen every so often in a man's life, but when it becomes chronic, it can cause a major disruption in relationships and self-confidence. If you are trying to avoid erectile dysfunction, there are several preventive steps that you can follow.
Step 1
Give up the cigarettes. When you smoke, your lungs can suffer damage, and your risk for chronic conditions like cancer can go up. Smoking also damages the blood vessels that carry blood to and from your penis. This can restrict blood flow and lead to erectile dysfunction. If you want to prevent this from happening, quit smoking or do not start. To be extra safe, also avoid breathing in secondhand smoke.
Step 2
Stop drinking alcohol. Excessive consumption of alcohol can damage the liver and brain. It is also a risk factor for a decreased sex drive and erectile dysfunction. Avoid alcohol and illegal drugs like marijuana to prevent this from happening. If you are going to drink, make sure to do so in moderation.
Step 3
Get regular exercise. Exercise offers the body a number of benefits. It can improve your range of motion, give you better brain function, increase your muscle mass and also strengthen your bones. It can also prevent erectile dysfunction by improving your circulation and keeping your weight down. According to the Mayo Clinic, obese men are much more likely to suffer erectile dysfunction than normal weight men. Aim for 30 minutes of exercise on a daily basis. Examples of things you can do include weight training, running, playing basketball, stair climbing, elliptical training, cross country skiing and brisk walking.
Step 4
Relax your mind. An erection starts in the mind. You need to be sexually aroused and at ease for the process to take place. If you suffer from multiple psychological factors like fear, stress, anxiety, depression and guilt, you are susceptible to having erectile dysfunction. To prevent this from happening, participate in mind/body activities to keep yourself calm. Examples of these are yoga, tai-chi, muscle relaxation and meditative breathing.
Step 5
Avoid bicycle seats. Riding a bicycle is a good form or cardiovascular exercise, but it can also come with risks. If you ride a bicycle excessively, nerves can become compressed near your penis and erectile dysfunction can take place. To prevent this from happening, do not ride a bike for long periods of time.
Step 6
Get enough sleep. When you deprive yourself of sleep, you can suffer effects on a mental and physical level. Excess fatigue can eventually lead to erectile dysfunction. To prevent this from happening, follow the Center for Disease Control and Prevention's recommendation of getting seven to nine hours of sleep a night.
