Although frustrating (and many times embarrassing), erectile dysfunction is a common problem for men…especially as they age.

The pressures of not being able to perform in the bedroom don’t exactly help matters; and there are many “remedies”, some fact, some fiction that can help with this unwanted issue.

Of course, seeking the help and guidance of a medical professional is recommended, but there are also some treatments that you can try yourself at home to remedy the issue.

Here are some tips that you should try:

Start an Exercise Regiment

Recent studies have found that exercise, especially moderate to vigorous aerobic activity, can improve erectile dysfunction. Physical activity helps improve blood vessel health, lower stress, and raise testosterone levels, which can all help with ED.

Even less strenuous, regular exercise might reduce the risk of erectile dysfunction. Increasing your level of activity might also further reduce your risk.

According to one Harvard study, just 30 minutes of walking a day was linked with a 41% drop in risk for ED. Other research suggests that moderate exercise can help restore sexual performance in obese middle-aged men with ED.

A strong pelvic floor enhances rigidity during erections and helps keep blood from leaving the penis by pressing on a key vein. In a British trial, three months of twice-daily sets of Kegel exercises (which strengthen these muscles), combined with biofeedback and advice on lifestyle changes — quitting smoking, losing weight, limiting alcohol — worked far better than just advice on lifestyle changes.

Get Psychological Counseling

If your erectile dysfunction is caused by stress, anxiety or depression — or the condition is creating stress and relationship tension — your doctor might suggest that you, or you and your partner, visit a psychologist or counselor.

Around 10 to 25 percent of men with ED have no known risk factors. This condition, known as nonorganic ED, may be caused by a mental health condition like depression or by experiencing anxiety when having sex.

A small 2020 study found that cognitive behavior sex therapy (CBST) and medication were each effective on their own at reducing nonorganic ED. In addition, CBST was more effective at lowering anxiety among study participants.

Get More Sleep

It’s important for your overall health to get enough sleep each night. Sleeping regularly may also improve your ED.

A 2017 study found that men working night shifts who reported worse sleep quality were at higher risk of ED.

Research from 2019 also indicated that people with a sleep disorder had a greater risk of developing ED. Other research has linked obstructive sleep apnea to an increased risk of ED.

Not getting enough sleep can lower your testosterone levels, which may contribute to ED. Sustained lack of sleep is also associated with conditions that are related to ED, like diabetes and high blood pressure.

Lose Weight and Eat Right

Weight may be another factor in Erectile Dysfunction.

According to research from 2020, ED was significantly more common in men with obesity, who were overweight, or who had a larger waist circumference.

If weight is contributing to your ED, exercise and a balanced diet can help you lose weight and improve your ED.

Eating a diet rich in natural foods like fruit, vegetables, whole grains, and fish — with fewer red and processed meat and refined grains — can help decrease the likelihood of ED.

Reduce Your Stress

Stress and anxiety are often linked to ED.

A 2019 study found that stress was one of the main predictors of ED, in addition to anxiety and depression. The study suggests that chronic stress may affect testosterone or cause sleep deprivation, which may contribute to ED.

Still, other research indicates that the effect of stress on ED is still unclear. A 2020 study found no association between stress and ED.

Another small study from 2014 found that an 8-week stress management program alongside ED medication was similarly effective for improving ED, compared with the medication alone.

Until more is understood about stress and ED, it’s still beneficial to reduce stress in your daily life to improve your overall health.

Get Treatment For Alcohol or Drug Problems

Drinking too much or taking certain illegal drugs can worsen erectile dysfunction directly or by causing long-term health problems.

A 2018 study found that sexual dysfunction, particularly ED, was common in people with alcohol dependence syndrome. In addition, research from 2020 also identified alcohol as a risk factor for ED.

Stop Smoking

Smoking is another behavior that likely contributes to ED. This may be caused, in part, because smoking can damage blood vessels and prevent enough blood from reaching the penis for an erection.

Smoking may also reduce the availability of nitric oxide in the body, which is needed to cause involuntary muscle relaxation and increased blood flow that play a role in erections.

According to research from 2015, more frequent smoking was associated with an increased risk of developing ED, as well as more severe ED.

Some damage from smoking may not be reversible. Still, the review concluded that quitting smoking, especially for men under age 50, may help improve ED.

It’s challenging to quit smoking, but there are many resources available to help. Stopping smoking has the potential not only to help ED but to benefit many other areas of your overall health.

ED Supplements

There are many supplements advertised online as a treatment for ED, but none have been proven to be effective and safe. Some may also contain dangerous combinations of ingredients or overly high doses.

More research on people needs to be done on herbal remedies and other supplements for ED. If you decide to try one, be sure to talk with your doctor first. They can help you determine whether the treatment may be safe and if it’ll react with any medications you’re taking.

Depending on the cause of your ED, natural remedies may not be effective. If this is the case, your doctor may prescribe medications for ED, like:

• sildenafil (Viagra)
• tadalafil (Cialis)
• avanafil (Stendra)
• vardenafil (Levitra)

Side effects of these medications may include headaches, indigestion, and dizziness. Don’t use these medications if you’re also taking nitrates, or chest pain medications.