For ideal heart health, include 4-5 servings each of fruit and vegetables in your diet every day. Have 1 or 2 in each meal, then have some more for snacks throughout the day. [7] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source Get your proteins from lean sources like poultry, fish, beans, nuts, and eggs. [8] X Research source Switch to whole-wheat or whole-grain products instead of white and enriched types. [9] X Research source
Saturated fats come from processed, fried, and salty foods. Red meat and brown-mean poultry are also high in saturated fats. [11] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source Get only 10% of your daily calories from saturated fat and 25-35% of your calories from all fats. That means if you eat 2,000 calories less than 200 should come from saturated fat and less than 700 should come from all fats. [12] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Vitamin D deficiencies are common because foods don’t contain high amounts. You might need to take a supplement if your doctor tells you to. [16] X Research source
Trying to have sex while you’re drunk could also cause ED. [19] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Adults need 2. 4 mcg of B12 per day. You can get this from food or a multivitamin supplement. [22] X Research source
The general recommendation is to get at least 150 minutes of exercise per week. Space that out and exercise for 30 minutes 5-7 days per week. [25] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source If you ride your bike often, this could make ED worse by interfering with circulation in your genitals. Limit your riding to 3 hours per week and use other exercises instead. [26] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source If you aren’t healthy enough for intense exercise, you can still add more physical activity to your life. Even a daily walk could treat ED. [27] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
Fortunately, the other steps for treating ED naturally, like following a healthy diet and exercising regularly, will also help you lose weight. You can tackle both problems at once.
Relaxation exercises like meditation or deep breathing are great for relieving stress. Try setting aside 15-20 minutes each day for these activities. [32] X Research source Doing things you like is also good for reducing stress. Make time for some of your hobbies each day as well.
Never stop taking medications without asking your doctor first.
Usually the daily intake should be spread out in 2 or 3 different doses, but follow the instructions provided. Do not take L-arginine along with Viagra. It may also cause nausea and cramping.
Common side effects from ginseng are insomnia, headaches, and vertigo.
This supplement may cause acne. [41] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Women can also take DHEA to raise their libido. [42] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Be sure to reassure your partner that this isn’t their fault and it doesn’t mean you aren’t attracted to them. There are many physical and mental factors that can cause ED that is completely unrelated to your relationship. Try to find other ways to show your feelings. Cooking a nice dinner or cleaning the house could show them you still care about them and the relationship.
Try and include your partner in your therapy sessions. Their support can be a big help for you. Therapy is also helpful if stress or emotional problems were the cause of your ED in the first place. Handling any emotional issues can be a big part of your recovery.
You two could also attend couple’s counseling together for professional help.
