Hopefully, you read Part 1 of 10 lifestyle changes that help erectile dysfunction. If not, you can read it here. As promised, here is the second part of the list – enjoy, and hopefully you will find some of these tips useful!
Interestingly, mild to moderate amounts of alcohol (1-2 drinks per day) has been shown to reduce ED. Moderate alcohol consumption has been shown to increase NO levels in laboratory animals. However, excessive alcohol suppresses NO production, damages the muscle cells of the penis and increases premature ejaculation!
So, it looks as if that glass of wine with dinner is good for your penis, after all. Just keep it moderate. Too much alcohol may increase the desire – but absolutely will decrease performance!
Point 6: Enjoy alcohol in moderation.
This hardly needs any discussion. Studies have shown that smoking, as well as second hand smoke, increase the incidence of ED. Cardiovascular damage and disease coupled with smoke destroying Nitric Oxide makes it sexual suicide to continue to smoke. If you need help quitting, see your doctor.
Point 7: Quit Smoking
We’ve all heard of antioxidants – they are in the news a lot. The best known anti-oxidants are beta carotene, vitamins C and E, and the mineral selenium. Other anti-oxidants include ginkgo biloba, coenzyme Q10, tocotrienols.
Polyphenols are potent antioxidants found in high amounts in certain foods. Pomegranate, tea (especially white tea), red wine, blueberries, strawberries, raspberries are all great. Black berries have twice the amount of the other berries. Dark cocoa, low in sugar, has a tremendous benefit for increasing NO production. Spices such as rosemary, oregano, cinnamon, turmeric, black pepper, cloves, garlic and paprika have even been shown to reduce the harmful effects of a high fat meal!
Point 8: Eat your fruits and vegetables and add spices to your meals.
We see the TV ads everywhere. “Got low T?” The truth is, many men are walking around with low testosterone. Low energy, depression, weight gain, loss of libido are all symptoms of low testosterone levels. In a nutshell, testosterone is what makes you feel like a man. The energy to compete, create, explore, and conquer comes from this male hormone. So does the desire and ability to have sex.
Despite the temptation, don’t run to your nutrition store and try to fix this on your own. You can create huge problems by tampering with hormones on your own. If you think you might have low T, ask your doctor.
Point 9: Go get a physical
There has been a lot of research lately into the effects of supplements on sexual performance. A study in the International Journal of Impotence Research by the Reproductive Partners Medical Group, has created a list of supplements that have been shown to increase NO production and preservation. This includes
Omega-3 Fish oil 1000mg
Folic Acid 400 micrograms
Vitamin C-500 mg. 1000mg
Vitamin E 200 UI 200mg
L-Citrulline 2 grams
Pycnogenol 50-120 mg.
Green Tea 3 cups/day
Chocolate (low sugar) 1 oz/day
Surprisingly, L-Arginine did not make the list. It has been found that most of the recommended doses are so small, that the drug is synthesized almost completely before it has time to affect NO production. If you want to try it, the dose that seems to have the greatest effect is 5 grams.
Point 10: Talk to your doctor about supplements at your next visit.