Difficult or an inability to achieve or maintain an erection is termed as Erectile Dysfunction (ED). While the condition is extremely discomforting and can affect one’s self-esteem, a few lifestyle changes can help men effectively reduce the risk of ED. Here are some helpful tips to lower the risk:

• Follow a healthy diet
  An unhealthy diet can affect one’s overall health, and it also affects the ability to achieve an erection in men. One of the important tips to reduce the risk of ED is to consume a balanced diet that comprises whole grains and plenty of fruits and vegetables. Along with this, one should avoid fatty, fried, and processed foods that can disrupt blood flow.
• Stay active
  Any exercise can reduce the risk of numerous health issues, including ED. At least 30 minutes of physical activity can improve blood flow, which can help prevent ED to a great extent. Men can incorporate walking, running, swimming, or cycling in their daily routine to lead an active lifestyle.
• Control and monitor blood pressure and cholesterol levels
  Monitoring one’s health, especially blood pressure, blood sugar, and cholesterol levels, is another important tip to reduce the risk of ED. High blood pressure can lessen blood flow to the penis, which is a common cause of this condition. Also, if one’s cholesterol and blood sugar levels are high, they should take medications or incorporate dietary changes to avoid any problems. Talk to your doctor about your ED symptoms, and discuss potential prescription medications—like Sildenafil and Tadalafil—which may help control blood pressure, cholesterol and ED symptoms.
  
• Avoid or quit smoking
  Smoking can hamper blood flow and increase the risk of impotence, along with numerous other health issues. Research says that non-smokers are less likely to suffer from ED, and quitting or avoiding smoking altogether also improves overall health.
• Avoid stress and anxiety
  Stress and anxiety can cause the blood vessels to contract, causing ED in men. Meditation, yoga, breathing exercises, and certain relaxation activities can help combat stress and anxiety and reduce their adverse effects.
• Maintain a healthy weight
  Obesity raises the risk of ED, so it’s important to maintain a healthy weight to prevent the condition. Men with healthy BMI are less likely to experience sexual problems. If one is overweight, they must work on shedding the extra pounds, as they may be straining the cardiovascular system, which, in turn, affects blood flow to the penis.
• Reduce alcohol consumption
  Heavy drinkers are more likely to experience ED, as heavy alcohol consumption can cause liver and nerve damage that can lead to hormonal imbalance. Avoiding alcohol or practicing moderation can help prevent ED to a great extent.
• Get adequate sleep
  Sleep patterns and quality can affect testosterone levels in men. Getting at least 7-8 hours of proper sleep every night can help improve sexual and overall health, and it also lowers the risk of ED.  Low testosterone levels can affect a man’s ability to get an erection, especially after the age of 40, when testosterone levels start dropping.