Written by the UPGUYS Editorial Team

Published on January 26, 2022

If you're a man trying to improve your sexual relationship with your partner, you've got to treat it like triage. Erectile dysfunction (ED) is an issue that several men deal with, to the point that it hampers their sex life completely. 

The tips below will help you out when you're dealing with ED and impotence so that you can get this sexual dysfunction under control. 

Have a Doctor Provide a Physical and Hormone Exam

Start with a doctor visit so that you can confirm or rule out erectile dysfunction caused by medical issues. 

The quality of your erections indicates a lot about your overall health. Being overweight, malnourished, and having low testosterone are some common reasons that men suffer from ED. 

Your doctor will give you an overall physical, check your blood pressure, measure your body mass index (BMI), and assess your cholesterol levels. Make sure to get a full hormone exam to see where your testosterone levels stand. 

Consider the Mental Aspects of Erectile Dysfunction

So much of sex is mental, which is why many men cycle through a combination of sexual dysfunction issues. A man might deal with ED for a few years, in addition to on-and-off premature ejaculation or performance anxiety. 

Because of this, it's very possible to deal with ED with absolutely no physical problems present. Assess your life, mental state, and views on sex and consider what might be holding you back. 

Plenty of people have sexual traumas and things that prevent them from being expressive and responsive in the bedroom. In addition to a physician visit, make sure to book an appointment with a therapist. 

Read more: Understanding & Conquering ED: From Science To Solutions

Start Working Out and Build a Strong Body

Building the strongest and healthiest body will help with ED. Commit to strength training and cardio each week as part of your routine. 

Subscribe to a gym membership or build a gym in your garage that lets you get a pump in whenever you want. Bench presses, squats, deadlifts, kettlebells, and other forms of strength training can help you build lean muscle. 

Calisthenics like pushups and pullups can accomplish much of the same and can help you build total-body strength. Burpees are an excellent way to build muscle and burn fat, which is excellent for blood flow and testosterone production. 

Running every day or engaging in other types of cardio will improve the flow of your blood so that you get circulation to your penis during sex. 

Eat a Healthy and Nutrient-Rich Diet

A healthy body is built one food serving at a time. Your body will be more responsive when you feed it fuel rather than foods that hold you back. 

There are a number of nutrient-dense foods you can eat that will help with your erectile dysfunction. Download an app that lets you track your food intake down to the calories and micronutrients. 

When you log your meals, you'll know what vitamins and minerals you're taking in, and when you're getting too much fat, cholesterol, and processed foods. 

Make sure that you're eating lots of green vegetables, healthy carbohydrates, and lots of protein daily. Top it off with a solid multivitamin so that you're never malnourished. 

Read more: When Desire Falters: A Closer Look At ED & Relationship Attraction

Make Sure You Are Sleeping Regularly

Bad habits can also prevent your body from operating optimally.  

Failing to get enough sleep can throw off your testosterone levels, increase stress, and zap your energy. When this happens, you will have difficulty achieving and maintaining an erection. 

Schedule out plenty of time to sleep each night so that you comfortably get 7 to 9 hours and multiple restorative cycles. Staying ahead of the game with your sleep schedule will prevent you from crashing during the day. 

Quit Smoking and Cut Down on Alcohol

Vices are also habits that can catch up to you sooner or later. 

Heavy daily cigarette smokers are 60% more likely to deal with ED. People who drink alcohol regularly are also feeding their bodies excess sugar, calories, and damaging substances. 

Limit smoking and drinking and cut them out completely when at all possible. 

Find Ways to Deal With Your Stress

Take control of the stress in your life and it will help you fight the ED battle. 

Compounded cortisol stress hormone can hurt your sex drive and make it difficult to achieve an erection. Sex is supposed to be fun and fulfilling, but it's difficult to overcome extreme stress unless you have a routine for it. 

In addition to getting better sleep, you might want to consider meditation, journaling, and other matters that will help you relax and live in the moment. 

Read more: Your Guide To Overcoming Erectile Dysfunction And Premature Ejaculation

Take Supplements and Products That Can Help

Finally, there are several herbs and supplements that you may want to try out. 

Medical journal studies have shown that turmeric powder can help with your ED due to its anti-inflammatory properties. Omega 3 fatty acids are helpful for both blood flow and testosterone levels. 

Many people today also try Irish Moss to help with sex drive, blood flow, and total health. 

Get Your ED Issues Under Control

Erectile dysfunction doesn't have to have the final say over your sex life. When you apply the tips above, you can get to the root of your ED problems so that you have better relationships and quality of life. 

Change your lifestyle to a healthier one and talk to your doctor to have a better understanding of what's going on in your body and how you can take control!