Self-help

Impotence can be treated by a few ‘ home based’ measures. These changes can improve or even clear your condition.

So what steps can you take to treat your impotence?

These include:

• Stopping smoking (if you are a smoker)
• Limiting your alcohol intake
• Eating healthily
• Taking regular exercise
• Losing weight (if overweight)
• Not using recreational drugs
• Increase sexual stimulation (older men only)

These changes will improve both your sexual and general health.

Smoking

Over time smoking causes the blood vessels to narrow which can lead to a range of health problems which includes impotence. Even chewing tobacco or regular cannabis use can result in impotence.

The health risks of smoking are well documented but the effects upon your sexual health are less well known. But stopping smoking will help both of these areas.

Alcohol intake

A moderate amount of alcohol is fine and in some cases can be beneficial. But excess alcohol consumption can reduce your chances of getting and sustaining an erection and often leads to that infamous condition called ‘ Brewer’s Droop’.

In the long term, it reduces testosterone levels which can cause a loss of libido.

Healthy diet

A healthy diet is good for overall health and wellbeing but it can also boost sexual health. Many of the causes of erectile dysfunction are related to problems with blood circulation so any foods which help improve this are to be recommended.

Choose a diet high in fresh fruit, vegetables, fish, chicken and wholegrains and limit your consumption of fats, salt and sugar.

There are some foods which claim to boost sexual potency such as oysters, chillies, scallops and anchovies but do not consume these in large quantities.

A healthy diet and exercise will also improve your circulation.

Regular exercise

Exercise is good for your heart as well as other areas of your body. Regular exercise reduces the risk of cardiovascular disease and a narrowing of the arteries (arteriosclerosis) which are potentially life threatening.

Erectile dysfunction can be a wake up call as regards narrowing of the arteries so it is important to remain physically active as much as possible. It is also a good idea to get this checked out by your GP.

Find an exercise or sport that you enjoy doing and include it in your everyday routine.

Note: if you are a keen cyclist then be aware of how much training you do. Long distance or intensive cycling regimes can cause impotence due to the pressure of the saddle upon the nerves within the penis.

Keep an eye on how much cycling you do and take breaks whenever necessary.

Pelvic floor exercises

These are often recommended for women after giving birth as a useful way of strengthening their pelvic floor muscles. But there is evidence to show that men may benefit from these exercises as well.

These exercises may help with erectile dysfunction and other male reproductive problems.

To do these exercises, sit or lie down on the floor and try to relax your pelvic muscles.

The pelvic muscles include those around your urethra, anus and abdomen.

Draw these muscles in and tighten them, holding for a count of 5. Then relax. You should have a sensation of these muscles relaxing and ‘ letting go’. Squeeze these muscles, rest for 10 seconds then relax. Do eight to ten squeezes.

Then follow this by five quick squeezes, one after another.

Repeat this routine, four or five times in a day.

Lose weight

Being overweight or obese can reduce testosterone levels which directly impacts upon your sex drive. A lowering of your sex drive affects your ability to achieve and in some cases, sustain an erection.

Obesity can result in a variety of health problems which includes high blood pressure and diabetes. These can damage the blood vessels and restrict blood flow around the body. Restricted blood flow to the penis means an increased risk of impotence.

There is also the fact that being overweight or obese causes you to feel tired or less interested in sex which are all triggers for impotence.

A healthy diet and exercise will help to shed any excess weight. But if you are obese then see your GP who will devise a suitable weight loss programme for you.

Recreational drugs

These include cocaine, cannabis and ecstasy. Many people use them for an adrenaline ‘ rush’and increased energy levels, especially in a dance club. Other people use them to relax or to experience a sensation of euphoria.

But there are health risks associated with long term use of recreational drugs. These include damage to blood vessels which leads to conditions such as impotence.

Stop taking these drugs if you have used them in the past or avoid them altogether.

Sexual stimulation

This is aimed at older men. Older men may find that they require increased stimulation or a change in foreplay to ensure that they achieve an erection.