Here are some science-backed, natural approaches to motivate your member:
• Heart Healthy Equals Penis Healthy
Limit processed foods that increase blood sugar and inflammation (bread, pasta, crackers, baked goods, pretzels, etc.). Make vegetables the star of every meal, including:
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Leafy greens
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Cruciferous vegetables (broccoli, cauliflower, kale)
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Colorful vegetables like tomatoes, peppers, carrots, and purple cabbage
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Sulfur-rich vegetables like garlic and onions
Ensure you are consuming enough clean protein. A good rule of thumb is 0.75 to 1 gram of protein per pound of body weight. Also include healthy plant-based fats such as olive oil, avocado, nuts, and seeds.
• Exercise
Regular physical activity improves blood flow, boosts testosterone, and reduces stress. Even a brisk walk can be beneficial. For best results, consider adding strength training or high-intensity interval training.
• Quit Smoking and Limit Alcohol
A few beers might help your confidence at dinner, but your ultimate performance will likely suffer. Alcohol can interfere with hormones, circulation, and nerve function. Instead, try hydrating with mineral water or options like beet juice, green tea, grape juice, or pomegranate juice, which may improve erectile function.
• Manage Stress
Stress is the ultimate enemy of sexual performance. Elevated cortisol levels reduce testosterone and direct blood flow away from the reproductive organs. Manage external stressors when possible. For those you cannot control, try journaling, mindfulness, yoga, meditation, nature walks, punching a heavy bag, talk therapy, or any technique that works for you. Herbs like ashwagandha can help reduce cortisol while increasing testosterone.
• Check Your Medications
Several prescription and over-the-counter medications can affect erectile function. These include:
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Antidepressants
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Antihistamines
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Blood pressure medications
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Diuretics
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Appetite suppressants
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NSAIDs (like ibuprofen or aspirin)
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Sedatives
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Ulcer medications
If you think a medication may be contributing to the problem, consult your prescribing doctor. Do not stop medications without guidance.
• Supplements
The best supplements for you depend on the root cause of the dysfunction.
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If your testosterone is low due to vitamin deficiencies, consider a high-quality multivitamin with vitamin D, zinc, and boron.
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If stress is depleting testosterone, consider herbs like ashwagandha, eurycoma, tribulus, or fenugreek.
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For blood flow, supplements that support nitric oxide (NO) production are often effective.
Nitric oxide is a natural compound that helps dilate blood vessels, release hormones, and support nerve function. During sexual arousal, nitric oxide relaxes the muscles in the penis and increases blood flow, resulting in an erection.
Prescription medications like Viagra and Cialis work by blocking an enzyme (PDE5) that stops this process. These medications can be effective but may cause side effects such as headaches, flushing, digestive issues, muscle pain, dizziness, or vision changes.
Studies show that nitric oxide levels can also be increased naturally using the amino acids arginine and citrulline. These are effective with fewer side effects, but dosage matters. Low doses are not nearly as effective as higher ones (1,000 to 5,000 mg).
Important Note: Do not take arginine or citrulline if you have had a recent heart attack, have low blood pressure, kidney disease, are preparing for surgery, or have a current viral infection.
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