Erectile dysfunction. Just the mere mention of the condition will surely make any man grimace. Men are extremely proud of their manhood and performance in bed.  Can you imagine how heartbreaking it would be for a man to experience that moment wherein his penis is not erect enough during sexual intercourse? But the good news is that erectile dysfunction, or simply ED, can be prevented by following these reminders:

1.  Maintaining a Healthy Diet

A healthy diet every day can ensure a man that erectile dysfunction won’t rear its ugly head in the future. You are what you eat, they say, and the food that you eat today can help you prevent erectile dysfunction.

According to the Massachusetts Male Aging Study conducted in the ‘80s, men who ate fruits, vegetables, fish and whole grains were less likely to suffer from ED as they aged. Other studies supported this theory, like one research that showed men who eat Mediterranean diet that includes fruits, vegetables and heart-healthy fats were less prone to ED.

2. Maintaining a Healthy Weight

Doctors agree that excess fat can get in the way of penile health. Excess way can interfere with the ability of the body to bring blood to the penis and cause the decrease of testosterone production in the process.  Overweight people also suffer from health problems like type 2 diabetes. One of the common complications of diabetes is nerve damage, and when the nerves that supply blood to the penis are affected, then ED will follow suit.

3. Avoiding Alcohol

While some guys drink alcohol before having sex, saying it makes them better in bed, alcohol can be bad to your health in the long run. Chronic heavy drinking may lead to serious conditions like nerve damage and liver damage. The normal balance of the male sex hormones may also be affected if you are always drinking alcohol.

4. Regularly Exercising

It’s not an accident that guys who regularly exercise and keep their bodies fit are able to enjoy a better sex life compared to men who lead a sedentary lifestyle. In 2007, a Harvard study suggested that at least 30 minutes of walking a day can decrease erectile dysfunction risks by as much as 41%. Three years earlier, a clinical trial conducted by the same revered institution discovered that moderate exercise of less than 28 minutes a day can boost the sexual performance of obese and middle-aged men.

5. Curbing Stress

Psychological stress can increase the amount of the hormone adrenaline that can result to contraction of the blood vessels. When this happens, it becomes more difficult for a guy to have an erection.

While there are medications that can be used for treatment of ED such as Levitra and Viagra, any man would prefer not to be prescribed with these drugs.  Thus men, especially those in their middle ages, should keep themselves healthy by exercising regularly, avoiding alcohol, curbing stress, and maintaining a healthy diet in order to avoid having ED issues later on in their lives.