Eliminate Erectile Dysfunction ERECTILE DYSFUNCTION BASICS Erectile dysfunction (ED), the inability to maintain an erection, is a problem that occurs in many men for many reasons. It’s often caused by physical conditions such as heart disease, diabetes, obesity, and low testosterone. Other causes may include psychological issues, blood flow problems, hormonal fluctuations, and nerve damage. A study from the University of the West in the United Kingdom found that pelvic exercises helped 40 percent of men with ED regain normal erectile function. They also helped an additional 33.5 percent significantly improve erectile function. Additional research suggests pelvic muscle training may be helpful for treating ED as well as other pelvic health issues. Pelvic floor exercises improve the strength of the pelvic floor muscles. These exercises are more commonly known as Kegel exercises. Women perform Kegels in preparation for and to regain muscle tone after childbirth. Kegels also promote urinary continence and sexual health. These exercises in particular help to strengthen the bulbocavernosus muscle. This important muscle does three jobs: It allows the penis to engorge with blood during erection, it pumps during ejaculation, and it helps empty the urethra after urination.
ach, buttocks, or thigh muscles. Remember to relax after each count of five. Alternate between short and long squeezes to challenge yourself. Another way to think about Kegels is to squeeze the muscles of your anus, like you are holding a bowel movement. Hold for 5 to 10 seconds while breathing, then relax all muscles. Pelvic floor exercises help to relieve erectile dysfunction. They can also help: • reduce urinary or bowel incontinence • stop dribble after urination • improve overall sexual experience
AEROBICS Working the muscles beyond the pelvic floor may also help combat erectile dysfunction. A study published in The American Journal of Cardiology indicates that aerobic exercise may help improve ED. ED is often caused by blood flow problems to the penis. Obesity, diabetes, high cholesterol, and vascular disease can affect blood flow and result in ED. Adding aerobic exercise to your routine can improve your overall health and may lead to improvements in ED. Even brisk walking 30 minutes a day, three to four times a week, may be enough to change your cardiovascular health and impact your ED. Pelvic floor exercises and aerobic exercises are a BASIC KEGEL EXERCISE great first step in dealing with ED. Chances are, The best method for locating the muscles of the you’ll see improvements without having to take pelvic floor (the lower pelvis) is to stop your ED medications. Drugs like sildenafil can prevent stream several times in the middle of urination. you from dealing with the underlying health isThe muscles you clench to do this are the ones sues that caused ED. According to Mayo Clinic, you need to exercise. ED might be an early sign of heart problems. To perform a rep of Kegel exercises, squeeze those Also, you may have a condition that makes ED muscles, hold for five seconds, then relax. Repeat medications unsafe to take. For example, you this 10 to 20 times, two or three times a day. You shouldn’t take many ED medications if you have may want to try this in different positions, includ- heart disease or are taking nitrate drugs or blood ing lying down with your knees up, sitting in a thinners. In these cases, penile pumps, implants, chair, and standing. or blood vessel surgery may be options. You may not be able to finish a complete series of Dealing with the underlying cause of ED is a 10 Kegels when you first try. Do what you can, and much more effective way to improve your sexual eventually work up to 10 to 20 Kegels, three times health. Talk with your doctor about your ED to a day. find out which treatment methods are right for Don’t hold your breath or push with your stomyou.
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