How to prevent ED

How to prevent ED

The most important thing to prevent or improve ED is to “fundamentally improve daily life”

In most cases , ED (erectile dysfunction) is improved by taking ED treatments or surgical treatment (ICI treatment, etc.) .

ED treatments are used around the world as medicines that promote normal erections.
Many generic drugs for ED treatment are also manufactured and sold, and although it is a treatment method with excellent safety and immediate effect, there is a limit to the duration of the effect.

There is also a long-term type ED treatment called ” Cialis ” that lasts for up to about 36 hours , but it must be a temporary erectile dysfunction promoting effect.
Similarly, surgical treatments such as ICI treatment have only a temporary erection-promoting effect.

Both basically have to be used every time before sexual activity.
Doing so will put a strain on the time and money required to receive the prescription.

Therefore, some people may want to radically improve ED without relying on such treatments.

In order to improve ED, it is necessary to radically improve daily life along with taking ED treatments and surgical treatment such as ICI treatment.

Introducing diet, lifestyle, exercise, strength training, etc. that can be expected to radically improve ED and lead to prevention.

Food and drinks that prevent ED

First of all, I would like to decline.
That is, if you eat or drink, ” there is no food or drink that can completely prevent or improve ED .”

However, according to the mechanism by which ED occurs, there are foods and drinks that can be expected to prevent or improve ED if eaten or drank.

Foods and drinks that can be expected to prevent or improve ED are mainly divided into ” foods that improve blood flow ” and ” foods that enhance energy and sexual function .”

We will explain how specific ingredients are effective in preventing and improving ED.

In addition, disordered eating habits induce not only ED but also various illnesses.
Preventing or improving ED in your diet leads to prevention of diseases other than ED, so please refer to it.

Ingredients that improve blood flow

Ingredients that improve blood flow

A lubricious flow of blood in the blood vessels is essential to promote an erection.
The dilatability and flexibility of blood vessels are also important.

If the blood vessels are hard and vasodilators are unlikely to occur, smooth blood flow will be suppressed, causing ED.

Therefore, foods that increase the dilatability and flexibility of blood vessels and improve blood flow by smoothing blood are thought to be useful for the prevention and improvement of ED.

The ” Osaka Nasukiyane ” diet is famous for its blood-smoothing diet.
“Osaka Nasukiyane” is an acronym for foodstuffs that can be expected to improve blood flow, proposed by Takeshi Kurihara, a doctor who is a leading researcher in visceral fat research. is.

  • ⇨ Tea (green tea, oolong tea, roasted green tea, etc.)
  • Sa ⇨ Fish (blue-backed fish such as mackerel, sardines, and saury)
  • Ka ⇨ Seaweed (seaweed, kelp, etc.)
  • Na ⇨ Natto
  • ⇨ Vinegar (acetic acid and citric acid)
  • Mushrooms (shiitake mushrooms, wood ear mushrooms, maitake mushrooms, etc.)
  • And ⇨ Vegetables (carrots, pumpkins, peppers, etc.)
  • Ne ⇨ Welsh onions (long onions, onions, garlic, etc.)

There are other ingredients that help improve blood flow, so I will introduce them in detail along with the ingredients of “Osaka Nasukiyane”.

Ingredients that mainly improve blood flow

  • Tea (green tea, oolong tea, roasted green tea, etc.)
  • Blue-backed fish (mackerel, sardines, saury, etc.)
  • Seaweed (seaweed, kelp, etc.)
  • Natto
  • Vinegar (acetic acid and citric acid)
  • Mushrooms (shiitake mushrooms, wood ear mushrooms, maitake mushrooms, etc.)
  • Vegetables (carrots, pumpkins, watermelons, etc.)
  • Welsh onions (long onions, onions, garlic, etc.)
  • Fruits (citrus fruits, strawberries, grapes, etc.)
  • Cocoa beans (cocoa, high cocoa chocolate, etc.)

Tea (green tea, oolong tea, roasted green tea, etc.)

green tea

” Catechin “, an astringent ingredient contained in green tea, oolong tea, roasted green tea, etc., has an antioxidant effect. By suppressing the production of active oxygen and preventing the aging of blood vessels, it can be expected to have the effect of smoothing blood.

It also has the effect of suppressing the absorption of LDL cholesterol, the so-called bad cholesterol, promoting its excretion, suppressing the absorption of sugar, and suppressing the rise in blood sugar level.
It can also be expected to have the effect of preventing obesity, which leads to the cause of ED, and diabetes, which is the cause of ED itself.

Incorporate green tea and oolong tea into your daily routine.

Nutritional ingredientsAction
CatechinAntioxidant action
LDL Cholesterol-lowering action
Blood sugar levels rise suppressing action

Blue-backed fish (mackerel, sardines, saury, etc.)

fish

To improve blood flow, we recommend mackerel, sardines, saury, horse mackerel, and other blue-backed fish, so-called blue-backed fish. Blue-backed fish contains many components such as ” DHA (docosahexaenoic acid) ” and ” EPA (eicosapentaenoic acid)
” , which are one of the unsaturated fatty acids that are essential nutrients for living.

DHA and EPA are said to be effective in suppressing platelet aggregation and lowering triglycerides.

By suppressing the aggregation of platelets, the muddy blood is melted and becomes smooth, and arteriosclerosis can be prevented, so it can be expected to prevent or improve ED.

Obesity also increases the risk of lifestyle-related diseases such as diabetes and high blood pressure, which are said to cause ED.
The reduction of excess triglyceride in the blood promotes fat burning and prevents obesity and dyslipidemia, which can be expected to lead to the prevention of ED as a result.

DHA and EPA are nutrients that are rarely produced in the body, so be sure to take them positively from blue-backed fish such as mackerel, sardines, and saury.

Nutritional ingredientsAction
DHA (docosahexaenoic acid)Triglyceride lowering action
Platelet aggregation inhibitory action
EPA (eicosapentaenoic acid)

Seaweed (seaweed, kelp, etc.)

Seaweed

” Alginic acid,” a slimy ingredient contained in seaweeds such as wakame seaweed and kelp, has the effect of suppressing the rise in blood sugar levels. In addition, since alginic acid is a water-soluble dietary fiber, it also has the function of suppressing the absorption of medieval fat and excreting it from the body.

When the rise in blood sugar level is suppressed, the rise in blood pressure is also suppressed, so it is possible to prevent diabetes, high blood pressure, arteriosclerosis, etc. that cause ED.

In addition, seaweeds are rich in ” minerals ” that promote basal metabolism, which helps prevent obesity.

Nutritional ingredientsAction
Alginic acidBlood sugar levels rise inhibitory action
Neutral fat lowering action
mineralBasal metabolism promoting action

Natto

Natto

Nattokinase, a proteolytic enzyme that is abundant in natto, has the effect of dissolving blood clots and making blood smooth.

It is also rich in ” vitamin B2 ” which promotes lipid metabolism and helps prevent obesity.

Nutritional ingredientsAction
NattokinaseFibrinolytic effect
Vitamin B2Lipid decomposition promotes action

Vinegar (acetic acid and citric acid)

Vinegar

Vinegar is rich in the main component ” acetic acid “, a type of organic acid, and the sour component ” citric acid “.

Acetic acid and citric acid have the effect of suppressing the rise in blood sugar levels and softening the membrane of red blood cells to reduce the burden on blood vessels.
It also has the effect of suppressing the production of lactic acid and relieving fatigue.

Umeboshi and lemon are also recommended for efficient citric acid intake.

Nutritional ingredientsAction
Acetic acid / citric acidSuppressing blood sugar level rise Suppressing
lactic acid production

Mushrooms (shiitake mushrooms, wood ear mushrooms, maitake mushrooms, etc.)

Mushrooms

Mushrooms such as shiitake mushrooms, wood ear mushrooms, and maitake mushrooms are rich in ” insoluble dietary fiber ” and suppress the rise in blood sugar levels.

Mushrooms also contain a component called ” β-glucan,” which helps suppress the rise in blood sugar levels and lowers cholesterol.
Beta-glucan also has the effect of activating the functions of natural killer cells (NK cells), which are a type of white blood cell, and boosting immunity, so it is also effective in preventing diseases and allergies.

Nutritional ingredientsAction
Insoluble dietary fiberBlood sugar level rise inhibitory effect
β-glucanImmunity improving effect

Vegetables (carrots, pumpkins, watermelons, etc.)

Vegetables

Among vegetables, green and yellow vegetables such as carrots, pumpkins, and peppers contain a lot of ” insoluble dietary fiber ” and ” vitamin C “, which improves blood flow.

Vegetables are especially high in insoluble dietary fiber, so they not only suppress the rise in blood sugar levels but also help prevent constipation.
Vitamin C, which is an antioxidant, can be expected to have the effect of smoothing blood by suppressing the generation and action of active oxygen and preventing the aging of blood vessels.

Watermelon, which belongs to vegetables, is also effective in promoting blood flow.
Watermelon contains a lot of ingredients called ” citrulline ” which is a kind of amino acid.

Citrulline promotes the production of NO (nitric oxide) in the body, dilating blood vessels and making it stronger and more supple.
If the blood vessels are dilated, blood flow will be smoother, which will help prevent poor blood circulation.

It is said that it is desirable to consume 350g or more of vegetables a day.
Incorporate seasonal vegetables with high nutritional value and aim to improve blood flow.

Nutritional ingredientsAction
Insoluble dietary fiberBlood sugar level rise inhibitory effect
Vitamin Cantioxidant effect
CitrullineVasodilator action

Welsh onions (long onions, onions, garlic, etc.)

onions

Allicin, an odor component contained in green onions such as green onions, onions, and garlic, has the effect of suppressing the aggregation of platelets and preventing the formation of blood clots. In addition, it can be expected to reduce blood lipids and recover from fatigue.

Among the green onions, garlic is known to contain a large amount of ” zinc “.
Zinc is so closely related to male sexual function that it is also called a sex mineral, and it is a component contained in high concentrations, especially in the prostate and testis.

Zinc deficiency is said to have a significant effect on sexual function, so be sure to take it aggressively.

Nutritional ingredientsAction
AllicinPlatelet aggregation inhibitory effect
zincSexual function improving effect

Fruits (citrus fruits, strawberries, grapes, etc.)

Fruits

” Hespedrin,” which is a type of polyphenol contained in the skins and bags of citrus fruits (lemon, mandarin orange, orange, etc.) and streaks, has an antioxidant effect.
It is also known to have the effect of improving blood flow by strengthening capillaries and lowering triglycerides in the blood.

We recommend 100% orange juice because it can be ingested efficiently.
Drinking in the morning will increase blood flow, increase blood sugar levels, and allow you to concentrate on your work and study, which may increase your productivity and make it harder for you to accumulate stress.

Resveratrol, a type of polyphenol that is abundant in grape skins, also has antioxidant properties.

When consuming grapes, it is recommended because 100% grape juice and red wine can be ingested efficiently.
Ingestion of alcohol to the extent of tipsy with red wine dilates blood vessels and improves blood flow.

However, excessive daily intake of alcohol, on the contrary, makes the blood muddy, so about two glasses of red wine a day is appropriate.

In addition, ” Vitamin E ” contained in all fruits such as strawberries also has a strong antioxidant effect that smoothes the flow of blood.

Nutritional ingredientsAction
Hespedillinantioxidant effect
Resveratrol
Vitamin E

Cocoa beans (cocoa, high cocoa chocolate, etc.)

Cocoa beans

” Cacao polyphenol ” contained in cocoa beans, which is the raw material of cocoa, has an antioxidant effect.

In addition to cocoa, it is recommended because you can efficiently ingest high cacao chocolate.

In addition, cocoa and high cacao chocolate contain a large amount of ” theobromine ” and have a vasodilatory effect.

Cocoa beans are an ingredient that effectively improves blood flow through antioxidant and vasodilatory effects.

Nutritional ingredientsAction
Cacao polyphenolsantioxidant effect
TheobromineVasodilator action

Ingredients that enhance energy and sexual function

Ingredients that enhance energy and sexual function

In order to prevent ED, it is important to ingest foods that enhance energy and sexual function in addition to foods that improve blood flow.
This is because it is possible to have ED due to decreased libido.

However, there are no foods or drinks that directly increase libido, commonly referred to as Aphrodisiac Foods, which make you want to have sexual activity when you eat them.
At best, ingredients that awaken sexual imagination and sensation, such as bananas and abalone, may arouse sexual desire.

Ingredients that enhance energy and sexual function are foods and drinks that are effective in producing and enhancing testosterone, a type of male hormone, and are effective in relieving fatigue.
Testosterone is a very important androgen involved in maintaining male sexual function (libido, erectile power, fertility, etc.).

One of the causes of loss or decline in libido is the lack of nutrition needed to enhance male sexual function.

Introducing in detail the ingredients that enhance energy and sexual function and the ingredients contained in them.

Ingredients that mainly enhance energy and sexual function

  • oyster
  • eel
  • Salmon
  • Avocado
  • Meat (beef, pork, mutton, etc.)
  • Mamushi
  • Soft-shelled turtle
  • fur seal
  • Maca
  • Ginseng

oyster

oyster

Zinc, which is abundant in oysters, is one of the nutrients that you want to take positively because it promotes the production of testosterone, which enhances sexual function.

Oysters are also sometimes referred to as ” sea milk .”
As the name implies, it is a food that is rich in various nutrients in a well-balanced manner, just like milk.

In addition to zinc, it contains a lot of ” iron “, ” vitamin B12 “, ” glycogen “, ” taurine ” and so on.

Iron and vitamin B12 are effective in relieving anemia and fatigue.
Glycogen is stored in the liver and muscles and is a fast-acting energy source, helping to increase endurance in sexual activity.
Taurine, a type of amino acid, has the effect of reducing cholesterol and triglycerides in the blood, improving muddy blood, and improving blood flow.

Vitamin B12 is sensitive to heat, so it is recommended to eat it with raw oysters.

Nutritional ingredientsAction
zincSexual function improving effect
ironAnemia prevention effect
Vitamin B12Fatigue recovery effect
glycogenExercise ability improving effect
TaurineBlood flow improving effect

eel

eel

Eels, which are often eaten during the summer heat, are highly nutritious and are known for their “ fine ” ingredients.

Like oysters, eels are rich in ” zinc ” and help improve sexual function.

In addition, vitamin groups such as ” vitamin A “, ” vitamin B1 “, and ” vitamin B2 ” are useful for improving immune function and recovery from fatigue, and can be expected to be effective in increasing motivation for sexual activity. It also contains abundant ” vitamin E “, ” DHA (docosahexaenoic acid) ” and ” EPA (eicosapentaenoic acid)
” that help improve blood flow .

It is an ingredient that you want to eat on a regular basis, but it may be difficult to incorporate it into your daily diet because it is a relatively high-class ingredient.
However, at least on the day of the Ox, I would like to eat kabayaki and unaju.

Nutritional ingredientsAction
zincSexual function improving effect
Vitamin AImmune function improving effect
Vitamin B1 and B2Fatigue recovery effect
Vitamin Eantioxidant effect
DHA (docosahexaenoic acid)Triglyceride lowering action
Platelet aggregation inhibitory action
EPA (eicosapentaenoic acid)

Salmon

Salmon

Astaxanthin, a natural pigment component that is a type of carotenoid contained in salmon, has strong antioxidant and anti-inflammatory effects.
This antioxidant effect is said to be about twice that of lycopene contained in tomatoes, about five times that of β-carotene contained in carrots, and about 560 times that of catechins contained in green tea.

This powerful antioxidant effect can be expected to prevent sperm deterioration, prevent blood vessel aging and improve blood flow, as explained above.
It also has an anti-inflammatory effect that suppresses chronic inflammation and reduces muscle fatigue.

In addition, it contains abundant ingredients such as ” Vitamin D “, ” Vitamin E “, ” DHA (docosahexaenoic acid) “, and ” EPA (eicosapentaenoic acid) ” that help boost energy.

By the way, the bright orange color of salmon is due to astaxanthin.

Nutritional ingredientsAction
AstaxanthinAntioxidant action
Anti-inflammatory action
Vitamin DImmune function improving effect
Vitamin Eantioxidant effect
DHA (docosahexaenoic acid)Triglyceride lowering action
Platelet aggregation inhibitory action
EPA (eicosapentaenoic acid)

Avocado

Avocado

Avocado is also called ” forest butter ” because it is a fruit but has a rich, creamy taste and a lot of fat .

Avocado is high in ” potassium, ” ” magnesium,” and ” carnitine .”

Potassium has the effect of promoting the excretion of excess salt in the body and has the effect of keeping blood pressure normal.
In terms of adjusting blood circulation and building a healthy body, it leads to increased energy and sexual function.

Magnesium is one of the essential minerals that must be ingested by the diet as it cannot be produced by the body.
Magnesium has the effect of normalizing nerve transmission.
It can be said to be an important component for giving an erection command to the penis from the brain through the erection nerve.

Carnitine is present in almost every cell of the body and is an essential component of fat metabolism in the body.
Since it burns fat and produces energy, it is effective in reducing body fat and helps prevent obesity.

Carnitine also has the effect of activating the action of the male hormone testosterone, which can be expected to improve sexual function.

Avocados can be purchased cheaply at supermarkets all year round and can be eaten quickly just by cutting them in half.
It is recommended because even busy people can easily incorporate it into their diet.

As an aside, avocado is derived from the Nahuatl word “ahuacatl” used by the Aztec people of Mexico, which means “testicles”, and is written in English as “Avocado”.
It comes from the fact that the shape of the avocado resembles the testicles.

Nutritional ingredientsAction
potassiumExcess salt discharge promotes action
magnesiumNeurotransmission control action
CarnitineFat burning action

Meat (beef, pork, mutton, etc.)

Meat

Meat such as beef, pork, and mutton contains a large amount of ” animal protein ” and can be ingested efficiently.
It has been found that eating foods high in animal protein increases the male hormone testosterone.

In particular, lean meat of beef and pork contains not only abundant animal protein but also minerals such as zinc and iron, which promote testosterone secretion.
Red meat is recommended because it is low in fat and healthy.

Protein is an indispensable ingredient for building a masculine and strong body, and it is also involved in erectile power, so take it positively.

Nutritional ingredientsAction
Animal proteinAndrogen activating effect

Mamushi

Mamushi

Mamushi has long been used in Chinese herbs and energy drinks as it is effective in promoting blood circulation, nourishing tonicity, and strengthening energy.
In the world of Chinese medicine, the pit viper skin and internal organs are removed and dried into a stick shape, which is called Hampi or gohasso.

Mamushi contains a lot of components called ” cystathionine “, which is a peptide (a general term for a collection of amino acids) .
It is said that the concentration of cystathionine in pit vipers is about 80 times higher than that of beef and about 2,000 times higher than that of eels.

Cystathionine is not decomposed in the human body, but is absorbed as it is in the intestine and converted into an antioxidant called ” glutathione “.

Glutathione’s antioxidant activity can be expected to improve blood flow.
Glutathione also has a detoxifying effect that encourages the elimination of harmful minerals from the body, helping to relieve fatigue.

By recovering from fatigue, it can be expected to indirectly recover the decreased libido.

Nutritional ingredientsAction
Cystathionine (glutathione)Antioxidant action
Detoxification action

Soft-shelled turtle

Soft-shelled turtle

Speaking of energy enhancement, the soft-shelled turtle is also a famous ingredient.
Soft-shelled turtles, like pit vipers, have long been used in Chinese herbs and energy drinks.

In addition to high-quality” animal protein “, it is rich in 9 kinds of essential amino acids, minerals, vitamins, DHA, EPA, and so on.
It not only activates male hormones but also helps relieve fatigue.

Nutritional ingredientsAction
Animal proteinAndrogen activating effect

fur seal

fur seal

Known as an unequaled animal, fur seals contain an ingredient called ” polypeptide, ” which helps boost energy and sexual function.

Fur seals allow one male to make a harem with 20 to 30 or more females during the breeding season and can work hard to make pups for a month without drinking or eating.
It is known that polypeptide is involved in its fertility, which is not found in other animals.

Caropeptide is a high-quality protein extracted from fur seal muscle and contains nine essential amino acids.
It can be expected to have the effect of improving blood flow by vasodilatory action and further promoting metabolism.

In addition, it is thought that the metabolism promoting action activates the function of cells and prevents the decline of sexual function.

However, fur seals are not an easily available ingredient, so if you are taking polypeptide, you may want to take supplements and energy drinks.

Nutritional ingredientsAction
CaropeptideVasodilator action
Metabolism promoting action

Maca

maca

Maca is a member of the Brassicaceae family, which is the same as radishes and turnips that grow naturally in the Andes Mountains of Peru, South America.
It is nutritious and has long been a valuable source of stamina for locals, and is also known as the ” Queen of the Andes .”

Maca is said to be effective in nourishing and energizing as it is rumored to be natural Viagra. The reason is related to the ingredient ” arginine
” contained in maca.

Arginine has vasodilatory action, anti-arteriosclerosis action, and immune function improving action.
Therefore, it can be expected to improve blood flow by vasodilation and recovery from fatigue by improving immunity, which is useful for improving energy and sexual function.

Nutritional ingredientsAction
ArginineVasodilator action
Anti-arteriosclerosis action
Immune function improving action

Ginseng

Ginseng

Ginseng is a perennial herb of the Araliaceae family, also known as Panax ginseng or Korean ginseng, and is used in Chinese herbs and energy drinks.
The name is carrot, but it is completely different from the orange vegetable carrot.

Ginseng contains a component called ” ginsenoside ” of saponin (a general term for glycosides composed of sapogenin and sugar) .

Ginsenosides have a central nervous system stimulant effect, which is said to help improve erectile function.
By activating the central nervous system, it can be expected to amplify the transmission of sexual stimulation information to the brain.

Nutritional ingredientsAction
GinsenosidesCentral nervous system stimulant

Foods and drinks that can exacerbate ED

We have introduced foods and drinks that can be expected to prevent or improve ED, but on the contrary, foods and drinks that may worsen ED are also hidden in daily life.

Be careful of the following meals.

Diets you want to avoid to prevent ED

  • High-calorie diet
  • High salt diet
  • High-fat diet

High-calorie diet

High calorie diet

High-calorie diets can lead to obesity and diabetes, which increase the risk of developing ED, so refrain from eating or overeating.
It also increases arteriosclerosis and poor circulation due to the increase in triglycerides and cholesterol in the blood.

It is said that an adult man needs about 2,500 kcal per day.
A high-calorie diet can make up about half of your daily calorie intake with just one serving.

If you eat a high-calorie diet, be careful about your calorie intake or exercise moderately.

Typical high-calorie food (calories for one meal)

  • Cutlet curry (about 1,000 kcal)
  • Katsudon (about 900kcal)
  • Pizza (about 850kcal)
  • Carbonara spaghetti (about 750kcal)

In addition to the above high-calorie foods, fried foods, fatty meats, snacks, and cup noodles also tend to be high in calories, so be careful.

High salt diet

High salt diet

High-salt diets can lead to high blood pressure and decreased renal function, which increases the risk of developing ED, so refrain from eating or overeating.
Also, if you consume too much salt, your blood pressure will rise easily, which may cause arteriosclerosis.

For example, if you drink cup noodles or instant noodles for soup, you are more likely to overdose on salt.

It is said that the amount of salt that an adult man can take in a day is less than 7.5 g according to the standards of the Ministry of Health, Labor, and Welfare.
However, according to the World Health Organization (WHO) standard, it is less than 5g, so it seems better to try a low-salt diet anyway.

Typical high-salt diet (salt in 100g)

  • Salted squid (about 8g)
  • Cup ramen (about 6g)
  • Instant noodles (about 5g)
  • Salmon roe / Sujiko (approx. 2g-5g)

In addition to the high-salt meals mentioned above, eating out, convenience foods, and instant foods also tend to have a high salt content, so be careful.

High-fat diet

High-fat diet

A high-fat diet leads to dyslipidemia (hyperlipidemia), which increases the risk of developing ED, so refrain from eating or do not overeat.
In addition, eating too much fat also increases the risk of developing prostate cancer.

Prostate cancer is one of the diseases closely related to ED, so it is important to eat a diet that is low in fat.

It is said that an adult man can consume about 50g of fat a day.
However, when consuming fat, it is important to have a balanced intake of carbohydrates and protein.

Typical high-fat diet (fat in 100g)

  • Crepe (about 20g)
  • Hamburger (about 14g)
  • Millefeuille (about 13g)
  • French fries (about 11g)

In addition to the above high-fat foods, dairy products (cream, cheese, butter, etc.), mayonnaise, fast food, etc. also tend to be high in fat, so be careful.

Lifestyles that help prevent ED

Lifestyles that help prevent ED

The best way to prevent ED is to keep in mind and practice a regular lifestyle.

Here are some specific lifestyle habits that you should be aware of to help prevent ED.

Lifestyles to watch out for

  • Prevention of lifestyle-related diseases
  • Protection of nerves and blood vessels around the penis
  • Ensuring sufficient sleep time
  • Do not accumulate stress
  • Refrain from smoking (cigarettes)
  • Review the masturbation method

Prevention of lifestyle-related diseases

Prevention of lifestyle-related diseases

Lifestyle-related diseases lead to the onset and worsening of ED.
Preventing lifestyle-related diseases can be considered synonymous with preventing ED.

The Ministry of Health, Labor, and Welfare defines lifestyle-related diseases as follows.

A group of diseases in which lifestyle-related habits such as eating habits, exercise habits, rest, smoking, and drinking are involved in the onset and progression.

Typical lifestyle-related diseases include obesity, diabetes, hypertension, and dyslipidemia (hyperlipidemia).

These lifestyle-related diseases damage the erectile nerves that connect the brain to the penis and also have an adverse effect on the blood vessels required for erection in the form of arteriosclerosis.
It is important to prevent lifestyle-related diseases and prevent various disorders that occur in nerves and blood vessels that are important for erection.

Protection of nerves and blood vessels around the penis

Protection of nerves and blood vessels around the penis

In addition to lifestyle-related diseases, penile-related diseases and traffic accidents can damage nerves and blood vessels that are important for erection.

For example, in daily life, diseases such as priapism and penile induration (Peyronie’s disease) may develop suddenly.
If these diseases are left untreated, they will damage the nerves and blood vessels involved in erection and cause ED.

If you develop priapism or penile induration (Peyronie’s disease), go to a specialized hospital or clinic with a urology department and treat it immediately.

In addition, nerves and blood vessels around the penis may be damaged by a traffic accident or physical impact during exercise, resulting in ED.
It may be difficult to deal with sudden phenomena such as traffic accidents where you do not know when, where, and how.

However, if you play sports such as soccer, baseball, or rugby that may have a strong impact on your penis, you should protect the area around your penis by wearing a crotch protector.

Ensuring sufficient sleep time

Ensuring sufficient sleep time

People with chronic sleep disorders such as sleep deprivation are at increased risk of developing ED.
The relationship between ED and sleep disorders is very strong, and it has been found that people with Sleep Apnea Syndrome (SAS) are 1.82 times more likely to develop ED.

Sleep apnea syndrome is a disease in which breathing stops repeatedly during sleep (apnea), resulting in light sleep.

Originally, testosterone, a male hormone that enhances libido and sexual function, is secreted intensively during non-rem sleep, which is deep sleep.
However, sleep deprivation due to sleep disorders such as sleep apnea makes it difficult for testosterone to be secreted.

And, as a result, it becomes easier to develop ED.

If you have a sleep disorder such as sleep apnea syndrome, go to a hospital or clinic specializing in internal medicine, psychiatry, cardiovascular department, respiratory department, etc., and treat it immediately.

In addition, modern people tend to keep watching SNS and videos on their smartphones and stay up late to reduce their sleep time. Try to get enough sleep
by going to bed and waking up at a fixed time every day.

Do not accumulate stress

Do not accumulate stress

ED may develop due to some mental factor (stress or tension).
It is called psychogenic ED.

With mental stress, sexual excitement does not pass well from the brain through the nerves to the penis, making ED more likely.
It has also been found that Post Traumatic Stress Disorder (PTSD) increases the risk of developing ED.

If you think you may be under stress, look for some kind of stressor, stressor.
For adult men, stressors can primarily be work, family (parents, partners, children, pets, etc.), and financial issues.

One by one, verifying what is causing your pain and removing it will reduce the risk of developing ED.

Refrain from smoking (cigarettes)

Refrain from smoking (cigarettes)

Smoking constricts blood vessels and definitely worsens blood flow. There is no doubt that
smoking cigarettes tend to cause ED.

There is data that people who smoke 10 cigarettes a day (smokers) have 1.14 times higher ED incidence than those who do not smoke (non-smokers).

” Nicotine ” contained in cigarettes has a strong blood vessel constriction effect.
It increases the risk of platelet aggregation and thrombus formation, which can lead to vascular endothelial damage and impaired blood flow to the penis.

Supple, strong blood vessels and smooth blood flow are essential for a normal erection.
Smokers are advised to start smoking cessation to prevent ED.

Review the masturbation method

Review the masturbation method

There are people who can erection and ejaculate by masturbation but cannot erection and ejaculate by sexual activity with a partner.
This may be due to the method of masturbation.

Routine masturbation, such as using tools or pressing the penis hard against the floor, can make you feel less irritated by sexual activity.
Also, masturbating many times a day can cause you to become resistant to stimuli.

If you acquire excessive stimulus tolerance, you may not feel a satisfactory stimulus in sexual activity, and you may only be able to erection or ejaculate by masturbation.
Repeated irregular masturbation can damage the nerves and blood vessels of the penis, prevent erection and ejaculation, and may result in ED.

If you know what you are doing, try to return to normal masturbation or reduce the number of times to avoid the risk of ED.

Exercise and training to prevent ED

Exercise and training to prevent ED

Moderate exercise and training can be expected to prevent or improve ED.

Exercise and training stimulate the secretion of testosterone, a male hormone.
Testosterone is a male hormone produced primarily by the testicles, but it is also secreted by the muscles during exercise and training.

As mentioned above, it is a very important androgen involved in the maintenance of male sexual function (sexual desire, erectile power, fertility, etc.).

Decreased testosterone production due to lack of exercise can weaken erectile dysfunction and lead to ED.
In addition, deterioration of vascular endothelial function such as blood flow due to lack of exercise and deterioration of nerve function such as autonomic nerve are also deeply related to ED.

One study reported that people who do not exercise at all are about three times more likely to develop ED.
The relationship between lack of exercise and ED cannot be denied.

If you are feeling a lack of exercise, we will introduce effective exercise and training to prevent ED, so please refer to it.

Exercise and training that are effective in preventing ED

  • Pelvic floor muscle (PC muscle) training
  • Anal tightening training
  • Aerobic exercise (walking, running, swimming, etc.)
  • Anaerobic exercise (strength training, squats, sprinting, etc.)

Pelvic floor muscle (PC muscle) training

Pelvic floor muscle

The pelvic floor muscle (Pubococcygeus muscle) is more accurately called the pelvic floor muscle group and is a general term for several muscles related to the genitals.

Pelvic floor muscle (PC muscle) training mainly trains the bulbocavernosus muscle, which increases erectile dysfunction (hardness, etc.) and is effective in preventing and improving ED.
It also improves ejaculation power (ejaculation momentum, etc.) and strengthens orgasm during ejaculation.

The most famous training method for the pelvic floor muscles in the world is the training method called Kegel exercises.
Originally, it was a movement devised for pregnant women in the 1940s by an American obstetrician and gynecologist named Arnold Henry Kegel.

This Kegel exercise helps improve sexual function even in men and can be expected to prevent or improve ED.

Anal tightening training

Anal tightening training

Anal tightening training is an exercise that puts pressure on the anus, squeezes it tightly, holds it for about 10 seconds, loosens it, and then squeezes it, keeps it, and loosens it repeatedly.
It may be more like exercise than training.

You can easily do it in the gap time, such as before going to bed at night and sitting in a chair during desk work.

Anal tightening training can train the anal sphincter muscles involved in erection.
It also puts a load on the pelvic floor muscles and can be trained at the same time, so it is recommended.

Aerobic exercise (walking, running, swimming, etc.)

Aerobic exercise

Aerobic exercise is an exercise that uses light to moderately light loads and continuously uses oxygen for a long period of time to burn fat.

It is an exercise that is often performed mainly for the purpose of maintaining health, improving physical strength, and dieting, but it is also effective in preventing ED because it secretes testosterone efficiently.

During exercise, sweating and waste products are smoothly discharged from the body, improving blood flow and creating an erection-prone condition.
In addition, since it consumes excess lipids accumulated in the blood, it can be expected to prevent obesity and arteriosclerosis.

Routine aerobic exercise strengthens the muscles of the heart, improving pumping and promoting efficient blood circulation.

Recommended aerobic exercise

  • walking
  • running
  • swimming
  • Skipping rope
  • trampoline

However, be careful about aerobic exercise by cycling.

Cycling is an exercise that helps to strengthen the muscles of the lower body, but from the perspective of preventing ED, it may be counterproductive.
Sitting in the saddle of a bicycle for a long time may apply unnecessary pressure to the area around the penis and the base of the foot, which may adversely affect nerves and blood vessels.

Cycling is not recommended because the pressure from the saddle can damage nerves and blood vessels, cause ED, and promote the progression of ED.

Anaerobic exercise (strength training, squats, sprinting, etc.)

Anaerobic exercise

Anaerobic exercise is an exercise that exerts a strong force (large force) in a short time by applying a high-intensity load.
You can use the sugar in your body as the main energy source to strengthen your muscles.

You can get an effect similar to aerobic exercise by doing a lot of times while suppressing the load of anaerobic exercise such as strength training.
A well-balanced aerobic and anaerobic exercise may be most effective for testosterone secretion.

Recommended anaerobic exercise

  • Weight training (barbells, dumbbells, etc.)
  • Squat
  • Sprint (dash)
  • Pull-ups

For anaerobic exercise, squats are recommended because they can intensively train
the large muscles of the lower body. It is said that it is effective in preventing ED because it can strengthen.

The squat, which anyone can easily do, can be used anywhere and does not require any tools, so it is ideal for solving daily lack of exercise.

Frequently Asked Questions about ED Treatment (FAQ)

Do ED treatments have side effects?

The minor side effects vary depending on the ED treatment, but temporary hot flashes, headaches, and stuffy noses may be seen.

I’m taking various medicines, can I take ED treatments?

It cannot be used in combination with nitroglycerin (a drug used for heart angina).

Depending on the medicine you are taking, you may not be able to prescribe an ED treatment.

Please consult your doctor with the medicine you are taking or your medicine notebook.

What is the difference between Viagra, Levitra, and Cialis?

There are differences in the active ingredient, time to start working, duration of effect (time of action), side effects, price, etc.

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