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10 Ways to Prevent ED (Erectile Dysfunction) Every Guy Should Know

10 Ways to Prevent ED (Erectile Dysfunction) Every Guy Should Know

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All information and resources found on are based on the opinions of the author unless otherwise noted.

We encourage you to consult a doctor before making any health changes, especially any changes related to a specific diagnosis or condition. No information on this site should be relied upon to determine diet, make a medical diagnosis, or determine treatment for a medical condition. It is not intended as medical advice.

We are not doctors, lawyers, psychiatrists, or therapists.

Again… NO information on this site is intended as medical advice and should NOT be used to diagnose, treat, prevent or cure any disease or condition. 

Ways to Prevent ED - postWe have a lot of fun at Mantelligence helping you build relationships and become a more well rounded person.

…But we wouldn’t be staying true to our mission of helping you become a better, more intelligent man if we didn’t talk about some of the very real issues we as men deal with.

So today, we’re going to talk about erectile dysfunction – a phrase we usually lower our voices to utter. But the fact is, more than 18 million men in the US deal with ED (based on 2007 statistics). While it’s a more common problem in men 70 and older, 5% of men between 20 and 40 also report having problems getting and keeping an erection.

So now that we’ve established ED is a real thing… that a lot of guys (of all ages) deal with… let’s focus on how we treat it. Or better yet…

Let’s talk about ways to prevent ED from becoming an issue for you.

Erectile dysfunction has many different causes, some physical and some psychological. There are also many methods of treating and preventing erectile dysfunction. Some are legit, some not so much. Don’t worry, you won’t find any gas station medications or rhinoceros horn soup recipes here.

Note: Big thanks to Roman for partnering with us to make this post possible. We talk about Roman in #2 below, as an effective way (for not all… but a lot of guys) to prevent ED.

10 Ways to Prevent ED (Erectile Dysfunction)

Not all of these solutions will work for every guy… but if you are having (or have ever had an issue with ED) these should help.

Here are 10 ways to prevent ED:

1. Avoid High Blood Pressure

10 Ways To Prevent ED (Erectile Dysfunction) - Avoid High Blood Pressure

High blood pressure is public enemy number one when it comes to erectile dysfunction and a host of other health issues.

Not only does high blood pressure limit blood flow to your penis, making it difficult to get an erection, some high blood pressure medications can also cause ED. So basically, high blood pressure is no good for your sexual health.

You can lower your blood pressure by making some changes to your lifestyle and experience a whole host of health benefits – not least of which is improved sexual health. Some of the best ways to lower your blood pressure are:

  • Lose weight
  • Quit smoking
  • Exercise regularly
  • Limit alcohol intake
  • Reduce stress (I know, easier said than done)
  • Reduce the sodium and cholesterol in your diet

You may see some of these methods again in our list. They’re just that important.

2. Use Roman

10 Ways To Prevent ED (Erectile Dysfunction) - Use Roman

One of the best decisions you can make when dealing with any health issue is consulting with a doctor… even when the issue is as sensitive as your sexual health.

That’s why Roman is such a great resource for men who want to treat or prevent ED and deal with other men’s health issues. Roman allows you to consult with a licensed physician from the comfort of your own home, get their health recommendations, and even a prescription if the doctor decides it’s safe and appropriate.

Roman’s doctors will help you determine the cause of your ED and figure out the best way to treat it. And at $15 for an online visit, Roman offers a much lower price than many doctor’s visit copays.

If your doctor prescribes ED medication, Roman will ship you that medication (in discreet packaging)… often at half the price of major pharmacies. And even if you don’t get a prescription, your doctor can direct you to other forms of prevention and help you find out if your other medications are contributing to your ED.

Check out their FAQs for more information about how Roman can help you improve your sexual health.

3. Watch What You Eat

10 Ways To Prevent ED (Erectile Dysfunction) - Watch What You Eat

It shouldn’t come as a great surprise that your diet affects your health. That’s because your body can only work properly if it has all the nutrients it needs. We know that certain nutrients support different processes, and we also know what foods contain them.

To support your sexual health and prevent ED, make sure you’re getting enough of the following nutrients:

  • Nitrates in leafy greens and beets
  • Flavonoids in dark chocolate
  • Protein in pistachios and white meat
  • Zinc in shellfish, legumes, and nuts.
  • Antioxidants in watermelon
  • Lycopene in tomatoes and pink grapefruit

4. Maintain a Healthy Weight

10 Ways To Prevent ED (Erectile Dysfunction) - Maintain A Healthy Weight

If you needed any extra motivation to lose a few pounds, maybe the links between being overweight and erectile dysfunction will give you the push you need.

First of all, being overweight can lower your testosterone levels. Even though researchers aren’t sure of the relationship between testosterone and ED, low testosterone levels seems to pretty clearly decrease a man’s sex drive. And as such, losing weight can lead to an increased desire for sex and help deal with some of the psychological causes of ED.

Second of all, being overweight puts a strain on your heart and clogs your arteries, making it harder to send blood to your penis and keep it there. Losing weight and managing your cholesterol can help your blood to flow more easily… in turn helping it become available when you want it most.

5. Avoid Risky Sex

10 Ways To Prevent ED (Erectile Dysfunction) - Avoid Risky Sex

What exactly is “risky sex”? In this case, it’s any sexual situation that makes you feel anxious, unsafe, or nervous. This could be as a result of self consciousness, stress over your sexual performance, concerns about your partner, or many other things.

Situations like that can cause performance anxiety – a psychological problem that has very real physical effects. No matter how old you are, performance anxiety can lead to ED or premature ejaculation.

And the worst part is, once you’ve experienced performance anxiety, worrying about it happening again can be enough anxiety to actually cause it. Performance anxiety can even lead to a vicious cycle of becoming self fulfilling.

So, avoid sexual situations that make you feel insecure or uncomfortable. Feeling comfortable with your partner will greatly decrease your anxiety. And if you’ve ever experienced performance anxiety before, remember that occasional erection problems happen and it’s nothing to freak out about.

6. Exercise Regularly

10 Ways To Prevent ED (Erectile Dysfunction) - Exercise Regularly

If being overweight is connected to ED, it only makes logical sense that regular exercise would help treat and prevent erectile dysfunction.

Not only does regular exercise help increase your testosterone and lower your cholesterol, it has several other benefits that are known to improve sexual health.

Regular exercise can improve your self esteem and is a usually natural way to reduce depression and anxiety – all things that have a huge impact on performance.

7. Drink Alcohol in Moderation

10 Ways To Prevent ED (Erectile Dysfunction) - Drink Alcohol In Moderation

Alcohol is often called liquid confidence, but what effect does drinking really have on your sex life?

Shakespeare summed it up pretty well in Macbeth when he said, “it provokes the desire, but it takes away the performance.” It turns out that even though a drink might give you the courage to ask a girl out, drinking can make it harder to get an erection and decreases your sensitivity – so even if sex is possible it won’t be nearly as pleasurable. But those are just the short term effects…

In the long term, alcohol dependence can increase your likelihood of chronic sexual problems by up to 70 percent (including things like erectile dysfunction, decreased sex drive and premature ejaculation). Basically… nothing good.

Now, you don’t have to quit drinking entirely, but you should be cautious. Don’t drink too much if you want to get romantic later and seek help if you’re dependent on alcohol.

8. Quit Smoking

10 Ways To Prevent ED (Erectile Dysfunction) - Quit Smoking

Cigarettes are filled with all kinds of chemicals that wreak havoc on your body, but when it comes to your sexual health, nicotine is the big trouble maker.

Nicotine makes blood vessels contract, making it hard to get enough blood to your penis for an erection. Over time, those blood vessels can stay narrowed… and reversing the process usually only becomes more and more difficult.

But smoking isn’t just something that causes problems later in life. In fact, smoking is the number one cause of ED in men under 40.

9. Get Enough Sleep

10 Ways To Prevent ED (Erectile Dysfunction) - Get Enough Sleep

It seems like everywhere I go someone is telling me about the importance of sleep. Which, I guess, makes sense… because it helps regulate your weight, improves your thinking, and lifts your mood.

But getting good sleep also helps prevent ED. Not only does it give you more energy for sex, sleep regulates the hormones that affect your libido: cortisol, dopamine, and testosterone. Without enough sleep your body can have trouble producing the dopamine or testosterone you need for a healthy sex drive, and you’re left with a surplus of cortisol, which dampens sex drive.

For your sexual health, aim for 8 hours of uninterrupted sleep a night and seek treatment for sleeping disorders like sleep apnea that keep you from healthy sleep.

10. Use Therapy or Counselling

10 Ways To Prevent ED (Erectile Dysfunction) - Use Therapy Or Counselling

As I mentioned above, sometimes ED is a result of a psychological problem, not a physical problem. In these situations, therapy or counseling can help prevent and treat erectile dysfunction.

Talking with a therapist about erectile dysfunction can help you get to the root of your anxieties and change the way you think about sex. A therapist can even offer specific exercises for you to try and help you work on your communication with your partner.

Dealing with these issues will help you have a healthier approach to sex and a better understanding of your own needs.

In Conclusion

Sexual health is something we should take seriously. It’s a problem a lot of men deal with, but that few talk about.

…And in many cases, by making a few changes to your lifestyle (like eating right, getting enough sleep, and taking care of yourself physically and mentally) you can avoid the health problems that cause ED.

Don’t wait until it’s a problem. Start today.

About The Author


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