Erectile issues can happen at any age for any number of reasons; from medical problems to mental health and everything in between. Fortunately, there are several easy ways to start improving your sexual performance and your overall sexual health. Many studies have shown that a good, healthy diet paired with regular exercise can help prevent and actually improve symptoms of erectile issues.

Eating healthy foods reduces the risk of common vascular problems caused by high cholesterol, high blood sugar, and high triglyceride levels – and because erectile issues may be a result of blood flow, maintaining vascular health might help to improve erectile function. Here are a few tips for improving your sexual performance with diet and exercise.

The right diet for sexual health

Eating a diet rich in natural foods such as fruit, vegetables, whole grains, and fish (with less red and processed meat and refined grains) decreases the likelihood of ED and can improve sexual performance. Focus on whole-grains, low-fat dairy foods, lean meats, and avoid foods high in fat; especially saturated fat and sodium.

Exercise Links to Helping Treat Mesothelioma

Additionally, brightly colored vegetables such as spinach, kale, broccoli, carrots, and tomatoes are rich in antioxidants that have numerous health benefits. Research has found that a diet rich in antioxidants also increases your body’s production of nitric oxide and prevents its breakdown. Nitric oxide is essential for erectile function — it helps to relax blood vessels and smooth muscle, allowing for increased blood flow to the penis.

Chronic deficiencies in vitamin B12 — found in clams, salmon, trout, beef, fortified cereals, and yogurt — may harm the spinal cord, potentially short-circuiting nerves responsible for sensation as well as for relaying messages to arteries in the penis.

Regular exercise is essential

Studies show that regular exercise can protect against a number of sexual problems, and improve erectile function. Regular exercise can also improve your cardiovascular health, improving your overall stamina.

Most healthcare professionals recommend that men try to get at least one hour per day of some type of exercise; it doesn’t have to be rigorous, but simply an activity that will get your blood pumping. Walking, running, biking, hiking, and dancing are all good forms of exercise. Some experts also recommend adding in a bit of strength training each week with activities like yoga, pilates, or weightlifting to keep your muscles healthy.

Try pelvic exercises

In addition to regular exercise, there are also quite a few exercises that work specifically on the muscles around the pelvis. Try starting off with leg or foot raises: lie on your back with bent knees, feet on the floor. Keeping everything else still, engage the pelvic floor muscles and raise one foot into the air, creating a 45-degree angle. Hold this position for several seconds while breathing in. Return to the ground and switch legs. Repeat two or three times per day.

Kegel exercises are another powerful pelvic exercise, and many men report a noticeable improvement for their sexual capacity after doing them. By flexing the muscles that form a shelf along the bottom of the penis, you strengthen the pelvic floor; because these muscles are used to keep blood in the shaft of the penis while you’re erect, having better strength in this area can help you maintain rigidity and have more control over both staying hard or ejaculating too soon.

Vacuum pump exercises

Vacuum pumps are another effective, powerful option. Vacuum pumps like VaxAid are able to make a genuine difference – and while our pumps won’t remove the problem preventing you from achieving or maintaining an erection, they will improve blood flow and improve circulation, as the key to good erections is good blood flow.

Along with a heart-healthy diet and regular exercise, vacuum pumps can help with symptoms of ED and improve sexual performance.