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Erectile dysfunction is a very sensitive condition for many men. When a man can't achieve or maintain an erection, he may experience low self-esteem and even depression. The condition can take its toll on his relationship as it may make the couple feel less intimate and close. His partner may think that he can't achieve an erection because he doesn't find her attractive and that he is no longer interested in her. The man may withdraw emotionally because he feels guilty. However, erectile dysfunction is actually more common than what you would think. In fact, some studies found that around 25% of men have experienced some degree of impotence at some point in their life.

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Find Peace from Within Yourself

Sometimes the reason why you can't achieve or maintain your erection is that you aren't feeling well. It could be because work is stressing you out or because things aren't going too well in your life. You need to understand the fact that your mood and psychological state can affect how your ability to get an erection. In fact, 30 percent of impotence cases are from a psychological cause. That's why it's important to deal with whatever is making you feel uneasy or anxious, so you should always try to avoid things that stress you out.

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Have a Conversation with your Partner

Feeling like you can't satisfy your partner may make you withdraw emotionally and physically. Men often find it difficult to express their emotional needs, and they usually don't get as much emotional support as women do. On the other hand, your partner may think that you don't find her beautiful or attractive anymore. This is obviously going to raise tension between the couple and alienate them both emotionally and physically. That is why it is important to turn to her for emotional support.

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Watch what you eat

70 percent of impotence cases are due to physical causes. This means that there is an underlying disease or problem that causes impotence. One of the most common risk factors for people with erectile dysfunction is diabetes. Diabetes is known for causing an increase in the levels of glucose in the blood. This increased glucose can damage the nerves and blood vessels that maintain the flow of blood to the penis and is crucial for sexual arousal and erection. Some medications that are used to treat diabetes can also cause erectile dysfunction. That is why it is important that you try to follow a healthy lifestyle with a healthy diet and regular exercises to better manage the effects of diabetes. Don't change the medication or stop it without consulting your doctor.

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Exercise Regularly

Exercise lowers the risk of erectile dysfunction and can help you have a better sex life. Doing cardio makes your body produces beta-endorphins which increase the health of your vascular system. Cardio means doing any activity that raises your heart rate up such as running, swimming or playing basketball. On the other hand, strength training causes your testosterone levels to spike. Strength training and adequate sleep are proven to have great benefits for sexual arousal. Even yoga can help you tune into your senses and connect with your body.

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Do Pelvic Floor Exercises

As well as doing regular cardio and strength exercises, you also need to do exercises to strengthen the muscles of your pelvic floor. Simply, tighten and release the muscles in your pelvis repeatedly. You should find an expert who can show the exact technique to do these exercises and do them consistently each day for three months. This is a long-term solution for erectile dysfunction, and it will also make it easier for you to avoid any uncontrolled urination.

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Drink less alcohol

Alcohol can have a harmful effect on your sex life. Some studies show that drinking alcohol can make your testes produce less testosterone production. When your body metabolizes alcohol, it has to consume some chemicals that are also important for your producing testosterone. So, when your body starts to produce testosterone there will be smaller amounts left of that chemicals, and that is why the amount of testosterone produced will also decrease. Testosterone is necessary for your sexual desire and sexual arousal that's why we recommended you try to drink less or avoid drinking as much as you can. You should also try to quit smoking as it can worsen your ability to achieve an erection.

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Eat Garlic

Garlic contains an important component called allicin. Allicin improves the blood flow to the penis and helps to keep a healthy circulation. In one study seven men who have erectile dysfunction volunteered to eat four garlic cloves each day for three months. Garlic helped improve erection in 6 of those seven men. You can simply chew four garlic cloves each day, or you may prefer to heat them with a tiny bit of clarified butter until the change color and become golden brown. Another option is to mix garlic powder with cayenne pepper powder before bedtime. You can also have it with water.

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Add these foods to your diet

- Omega-3 rich foods: you can find omega-3 in Mackerel, Salmon fish oil, walnuts, chia seeds, and salmon. Omega-3 will also help you produce healthier sperms. - Zinc-rich foods: pumpkin seeds, dark chocolate, Wheat Germ and Garlic. - Almonds: Almonds are a rich vitamin E source which is an important antioxidant and can improve the circulation in your penis. - Korean red ginseng: it is also called Chinese ginseng. You can also take it as a supplement. - Protein-rich foods: meat, chicken, and fish can give your body the right amounts of a component called L-arginine. L-arginine will improve your circulation and make it easier for you to achieve an erection.

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Drink Ginger

Ginger helps maintain a healthy circulation. It will also help you relax and sleep better. Ginger contains many active components that will improve your overall health. You can Simply let the ginger root steep in a cup of hot water for a while then add a little bit of honey for a better taste. You can also chew a small piece of ginger or take it as a supplement. It is important to ask your doctor if ginger is okay for you because it can interfere with some medications.

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Try Acupuncture

Acupuncture is a well-known Chinese practice that has been used to treat many diseases for thousands of years. In one study men with erectile dysfunction tried out acupuncture with great results. Around two-thirds of the men were able to achieve and maintain an erection. The other one-third had an improved erection but still needed medical treatment. If you choose this treatment, make sure you that the practitioner you choose is a trained professional.

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Disclaimer

This site offers information designed for educational purposes only. You should not rely on any information on this site as a substitute for professional medical advice, diagnosis, treatment, or as a substitute for, professional counseling care, advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional.