How does excess weight impact male sexual function. Can belly fat directly cause erectile problems. What are effective strategies to combat obesity-related ED. How does exercise benefit sexual performance. Which dietary changes support healthy erectile function.

The Hidden Dangers of Belly Fat

While many are aware that habits like smoking and excessive drinking can harm health, the dangers of belly fat often go overlooked. That protruding stomach isn’t just a cosmetic issue – it can have serious implications for both physical and sexual wellbeing. In the United States, over one-third of men (38.5%) are classified as overweight or obese. This widespread acceptance of excess weight means many harmful effects get ignored until more severe issues develop.

The problem tends to worsen as more weight is gained. Though diet and exercise can help reduce belly fat, understanding the intricate connection between abdominal obesity and sexual health is crucial. Let’s explore this link in depth and discuss ways to maintain a healthy weight for optimal sexual function.

The Wide-Ranging Health Impacts of Obesity

Obesity, defined as abnormal fat accumulation in the body, is a global health crisis affecting over 650 million people worldwide. Despite its prevalence, the condition’s severity is often underestimated. Excess weight is associated with numerous serious health conditions, including:

• Cardiovascular disease
• Dyslipidemia (abnormal blood lipid levels)
• Type 2 diabetes
• Stroke
• Gallstones
• Fatty liver disease
• Sleep apnea
• Certain cancers

Beyond these physical health risks, obesity also takes a toll on sexual function. In the US alone, over 8 million overweight individuals report experiencing erectile dysfunction (ED). This strong correlation warrants closer examination.

The Direct Link Between Belly Fat and Erectile Dysfunction

Can excess abdominal fat directly cause impotence? The answer is a resounding yes. Being overweight or obese is, in fact, one of the primary causes of erectile dysfunction. When a person carries excess weight, they produce more fat tissue. This accumulation places excessive strain on blood vessels and organs, potentially leading to sexual issues.

Research has shown that men with a BMI between 25 and 30 (classified as overweight) are 1.5 times more likely to suffer from ED compared to those of normal weight. For obese individuals, this risk triples. The impact of belly fat on sexual health extends beyond ED – studies have found that excess body fat is also a significant risk factor for low testosterone levels.

This creates a vicious cycle, as low testosterone can itself contribute to weight gain. Additionally, decreased testosterone levels often result in reduced libido, further compounding sexual difficulties.

Other Health Conditions Linked to Obesity and ED

While obesity is a major factor in sexual dysfunction, it’s not the sole cause. Excess weight can lead to conditions like diabetes and hypertension, which are also significant contributors to ED. Consider these statistics:

• Approximately 80% of patients with hypertension also report experiencing erectile dysfunction
• An estimated one-third of diabetes patients have ED, compared to a global average of just 10%

Beyond these obesity-related conditions, numerous other health issues and lifestyle factors can impact erectile function:

• Multiple sclerosis
• Peyronie’s disease
• Atherosclerosis
• Neurological disorders
• Injuries to the genitals, prostate, pelvis, or bladder
• Certain medications

Mental health also plays a crucial role. Stress, anxiety, depression, and performance-related fears can all contribute to erectile difficulties. While discussing sexual dysfunction may feel embarrassing, it’s essential to consult a medical professional for support and to explore treatment options.

Effective Strategies to Combat Belly Fat and Improve Erectile Function

Losing excess weight can seem daunting, but there are practical and effective lifestyle changes that can help you shed pounds and improve sexual health. Here are some natural approaches to achieving your health goals:

1. Regular Exercise

Exercise remains one of the most effective methods for weight loss and overall health improvement. The benefits extend far beyond just shedding pounds:

• Increased energy levels
• Enhanced sex drive
• Improved concentration
• Reduced risk of various health conditions

Studies have shown that engaging in over 150 minutes of exercise weekly can significantly decrease erectile dysfunction. How does physical activity benefit sexual performance? Regular exercise improves cardiovascular health, increases blood flow throughout the body (including to the genital area), and boosts testosterone production – all crucial factors for healthy erectile function.

2. Adopting a Balanced Diet

Nutrition plays a vital role in both weight management and sexual health. A diet rich in fruits, vegetables, whole grains, and lean proteins can help reduce belly fat and improve overall well-being. Some specific dietary recommendations for supporting erectile function include:

• Increasing intake of foods high in flavonoids (berries, citrus fruits, red wine in moderation)
• Consuming omega-3 fatty acids found in fish, nuts, and seeds
• Incorporating foods rich in L-arginine, such as pumpkin seeds, peanuts, and watermelon
• Limiting processed foods, saturated fats, and added sugars

How can dietary changes impact ED? A healthy diet supports weight loss, improves cardiovascular health, and can help regulate blood sugar levels – all factors that contribute to better erectile function.

The Role of Sleep in Weight Management and Sexual Health

Often overlooked, quality sleep is crucial for both maintaining a healthy weight and supporting sexual function. Poor sleep habits can disrupt hormonal balance, leading to increased appetite, weight gain, and reduced testosterone production.

How many hours of sleep are optimal for sexual health? Adults should aim for 7-9 hours of quality sleep per night. Establishing a consistent sleep schedule, creating a relaxing bedtime routine, and optimizing your sleep environment can all contribute to better rest and, consequently, improved sexual health.

Stress Management Techniques for Better Sexual Function

Chronic stress can contribute to weight gain and erectile difficulties. Implementing effective stress management strategies can have a positive impact on both issues. Consider incorporating these techniques into your daily routine:

• Mindfulness meditation
• Deep breathing exercises
• Yoga or tai chi
• Regular physical activity
• Engaging in hobbies or relaxing activities

How does reducing stress benefit erectile function? Lower stress levels can help balance hormones, improve sleep quality, and reduce anxiety – all factors that contribute to better sexual performance.

Natural Supplements and Herbs for ED Support

While lifestyle changes should be the primary focus, certain natural supplements and herbs may offer additional support for erectile function. It’s important to note that these should be used under medical supervision and in conjunction with a healthy lifestyle. Some options to consider include:

• Panax ginseng
• L-arginine
• Yohimbine
• Maca root
• Ginkgo biloba

How effective are natural supplements in treating ED? While some studies have shown promise, results can vary widely between individuals. It’s crucial to consult with a healthcare provider before starting any supplement regimen, as some may interact with medications or have side effects.

The Importance of Regular Health Check-ups

Regular medical check-ups are essential for monitoring overall health and addressing potential issues before they become more serious. For men concerned about erectile dysfunction or carrying excess weight, these visits are particularly important.

During check-ups, healthcare providers can:

• Assess cardiovascular health
• Check hormone levels
• Screen for diabetes and other conditions that may contribute to ED
• Provide personalized advice on weight management
• Discuss treatment options if necessary

How often should men have comprehensive health screenings? This can vary based on age and individual risk factors, but generally, annual check-ups are recommended for adult men. Those with existing health conditions or concerns may need more frequent visits.

Psychological Aspects of Erectile Dysfunction

While physical factors like obesity play a significant role in ED, the psychological component should not be overlooked. Performance anxiety, relationship issues, depression, and stress can all contribute to erectile difficulties. Addressing these mental health aspects is crucial for comprehensive ED treatment.

Strategies for managing the psychological aspects of ED include:

• Individual or couples therapy
• Cognitive-behavioral techniques
• Stress reduction practices
• Open communication with partners

How can psychological interventions improve erectile function? By addressing underlying mental health issues and reducing anxiety around sexual performance, many men experience significant improvements in their ability to achieve and maintain erections.

The Benefits of Quitting Smoking for Sexual Health

Smoking is a well-known risk factor for numerous health issues, including erectile dysfunction. The harmful effects of tobacco use on sexual health are multifaceted:

• Reduced blood flow throughout the body, including to the genital area
• Damage to blood vessels, impacting their ability to dilate
• Decreased nitric oxide production, essential for erections
• Potential hormonal imbalances

How quickly can quitting smoking improve erectile function? Some men report improvements within a few weeks of quitting, while for others, it may take several months. The benefits continue to accrue over time, with ex-smokers often experiencing significant improvements in overall sexual health and performance.

Alcohol Consumption and Its Impact on ED

While moderate alcohol consumption may not significantly impact erectile function, excessive drinking can lead to both short-term and long-term sexual difficulties. The effects of alcohol on sexual performance include:

• Decreased sexual desire
• Difficulty achieving or maintaining an erection
• Delayed or inhibited ejaculation
• Reduced sexual satisfaction

What constitutes moderate drinking in terms of sexual health? Guidelines suggest no more than two standard drinks per day for men. However, individual tolerance and other health factors should be considered. For those struggling with ED, reducing alcohol intake or abstaining completely may lead to noticeable improvements in sexual function.

The Role of Hydration in Sexual Health

Proper hydration is often overlooked in discussions of sexual health, but it plays a crucial role in overall well-being and can impact erectile function. Adequate water intake supports:

• Healthy blood flow
• Optimal organ function
• Hormonal balance
• Energy levels and stamina

How much water should men drink for optimal sexual health? While individual needs vary, a general guideline is to consume at least 8-10 glasses (64-80 ounces) of water daily. Factors like climate, physical activity, and overall health may necessitate higher intake.

The Connection Between Cardiovascular Health and Erectile Function

The link between heart health and sexual function is strong and well-established. Many of the risk factors for cardiovascular disease – including obesity, high blood pressure, and high cholesterol – also contribute to erectile dysfunction. Improving cardiovascular health can have a direct positive impact on erectile function.

Strategies for boosting heart health and, by extension, sexual performance include:

• Regular aerobic exercise
• Maintaining a healthy weight
• Adopting a heart-healthy diet (e.g., Mediterranean diet)
• Managing stress
• Monitoring and controlling blood pressure and cholesterol levels

How quickly can improvements in cardiovascular health benefit erectile function? While timelines vary, many men report noticeable improvements within a few months of making significant lifestyle changes aimed at heart health.

The Potential of Pelvic Floor Exercises for ED Management

Pelvic floor exercises, also known as Kegel exercises, are not just for women. These exercises can play a role in managing erectile dysfunction and improving overall sexual function in men. Benefits of pelvic floor exercises include:

• Improved blood flow to the pelvic region
• Enhanced erectile function
• Better ejaculatory control
• Increased sexual sensation

How should men perform pelvic floor exercises? The basic technique involves contracting the muscles used to stop urination midstream, holding for a few seconds, then releasing. As with any exercise regimen, consistency is key – aim for several sets of repetitions daily for optimal results.

The Impact of Environmental Factors on Erectile Function

Environmental factors, often overlooked in discussions of sexual health, can play a role in erectile function. These may include:

• Exposure to endocrine-disrupting chemicals
• Air pollution
• Occupational hazards
• Electromagnetic field exposure

While some of these factors may be difficult to control completely, awareness can lead to steps to minimize exposure. This might include:

• Choosing organic foods when possible
• Using natural personal care products
• Improving indoor air quality
• Taking precautions in high-risk occupations

How significant is the impact of environmental factors on ED? While research is ongoing, some studies suggest that environmental toxins can contribute to hormonal imbalances and oxidative stress, potentially impacting sexual function. Minimizing exposure where possible may be a prudent step in overall health management.

In conclusion, addressing belly fat and its related health issues is crucial for maintaining optimal sexual function. By adopting a holistic approach that includes regular exercise, a balanced diet, stress management, and attention to overall health, men can significantly improve their erectile function and overall quality of life. Remember, it’s never too late to make positive changes – every step towards a healthier lifestyle can bring benefits to both physical and sexual well-being.

How Belly Fat Can Cause Erectile Dysfunction (+How to Fix It)

April
13
2023

Table of Contents

It’s commonly known that smoking, excessive drinking, and substance abuse can be detrimental to our health. However, another hidden danger lurking beneath the surface that we often overlook is belly fat.

That’s right, that bulging stomach you’ve been carrying around isn’t only bad for your physical health, it also has vast ramifications on your sexual health too.

In the US, more than one-third (38.5%) of men are classified as overweight or worse. In a society that embraces and accepts this norm, a lot of the harmful effects of being overweight get swept under the rug until it’s too late.

Furthermore, the problem is also exacerbated the more weight you put on.

While we all know that belly fat can be subdued with a proper diet and exercise, a question that pops into many individuals’ minds is how exactly is belly fat connected to sexual health.

And truthfully, it’s not as simple as you might think.

Let’s explore the link between belly fat and erectile dysfunction and offer some tips on how to maintain a healthy weight for optimal sexual health.

How Does Belly Fat Affect Your Health?

Obesity is defined as the abnormal accumulation of fat in the body. It’s not exclusively an American phenomenon—over 650 million worldwide are classified as overweight or obese.

While it may not seem as grave as any other health condition given its high prevalence, obesity is quite serious. For starters, it’s associated with several serious health conditions, including:

• Cardiovascular disease
• Dyslipidemia
• Diabetes (due to insulin resistance)
• Stroke
• Gallstones
• Fatty liver
• Sleep apnea
• Cancers

On top of that, one’s sexual function also takes a hit when they’re overweight. In the US alone, over 8 million overweight residents claim to also have ED.

Let’s look into the connection more closely.

Can Belly Fat Cause Erectile Dysfunction?

Let’s make things clear: a fat belly can cause impotence. In fact, being overweight or obese is one of the main causes of erectile dysfunction.

When a person is overweight, they produce more fat tissue. An accumulation of fat tissue causes an excessive strain on their blood vessels and organs. This excessive strain may lead to sexual issues.

A study uncovered that men who had BMIs ranging from 25 to 30, which is classified as overweight, were 1.5 times more likely to suffer from erectile dysfunction than normal-weighted men. And for those who are obese, the risk increased threefold.

Erectile dysfunction isn’t the only sexual risk in men with belly fat. Researchers have found that excess body fat is also a risk factor for low testosterone.

To make matters worse, having low testosterone also causes weight gain, causing the cycle to feed off of itself. It also saps away your sex drive.

If you’re obese and unable to get an erection, contact your medical practitioner to get advice and direction for a suitable treatment.

Other Causes of Erectile Dysfunction

While obesity is a leading factor in sexual issues, it is not the sole cause of it all. Obesity can lead to conditions like diabetes and hypertension, which are also large contributors to ED.

In fact, patients with hypertension also claimed to have erectile dysfunction about 80% of the time. It’s also estimated that about a third of diabetes patients have ED, while the global average is just about 10%.

In addition to these two conditions, numerous other health conditions and lifestyle factors can affect your erectile function. These include:

• Multiple sclerosis
• Peyronie’s disease
• Atherosclerosis
• Neurological disorders
• Injuries to your genitals, prostate, pelvis, or bladder
• Certain medications

Other than these health conditions, mental insecurities such as fear of performance, or stress, anxiety, and depression may give rise to erectile dysfunction.

While it is embarrassing to open up about your sexual dysfunction, it is essential to speak to a medical professional for support and various treatment options.

How to Fix Belly Fat and Erectile Dysfunction?

Shedding water weight can feel like a major chore. However, there are practical and effective lifestyle changes you can make to shed those pounds.

Here are some natural ways to achieve your health goals.

1. Exercising Regularly

Groan as you like, but exercising still is one of the best ways to lose weight in the business. It’s not just the intensity that matters, exercising more often also helps your body out a ton.

Weight loss isn’t the only result you can expect. For one, exercising increases your energy, sex drive, and concentration. It also cuts back the risk of other undesirable health conditions.

According to a study, exercising for over 150 minutes weekly contributes to decreasing erectile problems in men with ED.

You don’t have to go all out at the start. A simple brisk walk around the block or some yogic exercises can be great for losing weight.

2. Following a Healthier Diet

Just as important as exercising is watching what you eat.

One medical study has found that people who follow healthy dietary patterns face a lower risk for erectile dysfunction.

If you’re unsure where to start your dieting journey, one excellent diet to consider is the Mediterranean diet. This diet is generally low in sugar, red meat and processed foods, and high in whole grains, fruits, vegetables, and omega-3 fatty acids.

The Mediterranean diet is particularly great for people with erectile dysfunction since it helps cleanse the blood vessels, allowing for more blood flow to the penis.

3. Avoid Smoking and Drinking

Cut smoking and drinking out of your life for good. Smokers tend to suffer from poor blood flow due to clogged blood vessels. If you want an active sex life, refrain from grabbing that elusive stick.

While you’re at it, avoid drinking too much alcohol as well. Alcohol is a major source of low-quality calories and can increase your body weight. According to the CDC, limiting your alcohol intake to two servings a day can greatly reduce your risk of developing a beer belly.

4. Get Proper Clinical Treatment

If you are already suffering from ED, there are various treatments available. These include:

1. ED Therapy
2. RestoreWave Therapy
3. Penile Prosthesis
4. Vacuum Erection Devices

Consult your physician for advice on any case of developing erectile dysfunction.

Manage Weight Loss and Regain Control Over Your Sexual Health with Cincinnati’s Top Men’s Clinic

Even if you’re blessed with normal erectile function right now, a sedentary lifestyle can lead to worsening sexual outcomes in the not-so-distant future.

If you are suffering from sexual dysfunction and weight problems, do not hesitate to contact Cincinnati’s Proactive Men’s Medical Center for proper erectile dysfunction treatment by certified health practitioners.

We provide ED therapy, low T treatment, and premature ejaculation treatment for any man interested in taking the proper steps to further improve their health.

Speak to a Pro: (877) 644-5147

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10 Ways to Boost Male Fertility and Increase Sperm Count

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Staying active, minimizing stress, and making changes to your diet and lifestyle can help support male fertility. Certain supplements may also be beneficial for increasing sperm count.

If you and your partner are experiencing fertility issues, know that you’re not alone. Infertility is more common than you might think.

It affects about one in every six couples, and researchers estimate about one in every three cases is due to fertility problems in the male partner alone (1, 2).

While infertility is not always treatable, there are some things you can do to boost your chances of conceiving. Fertility can sometimes be improved with a healthy diet, supplements, and other lifestyle strategies.

This article lists some of the main lifestyle factors, foods, nutrients, and supplements that have been associated with improved fertility in men.

Fertility refers to people’s ability to reproduce without medical assistance.

Male infertility is when a man has a poor chance of making his female partner pregnant. It usually depends on the quality of his sperm cells.

Sometimes infertility is linked to sexual function, and other times it could be linked to semen quality. Here are some examples of each:

• Libido. Otherwise known as sex drive, libido describes a person’s desire to have sex. Foods or supplements that claim to increase libido are called aphrodisiacs.
• Erectile dysfunction. Also known as impotence, erectile dysfunction is when a man is unable to develop or maintain an erection.
• Sperm count. An important aspect of semen quality is the number or concentration of sperm cells in a given amount of semen.
• Sperm motility. An essential function of healthy sperm cells is their ability to swim. Sperm motility is measured as the percentage of moving sperm cells in a sample of semen.
• Testosterone levels. Low levels of testosterone, the male sex hormone, may be responsible for infertility in some men.

Infertility can have multiple causes and may depend on genetics, general health, fitness, diseases, and dietary contaminants.

Additionally, a healthy lifestyle and diet are important. Some foods and nutrients are associated with greater fertility benefits than others.

Here are 10 science-backed ways to boost sperm count and increase fertility in men.

D-aspartic acid (D-AA) is a form of aspartic acid, a type of amino acid that’s sold as a dietary supplement.

It should not be confused with L-aspartic acid, which makes up the structure of many proteins and is far more common than D-AA.

D-AA is mainly present in certain glands, such as the testicles, as well as in semen and sperm cells.

Researchers believe that D-AA is implicated in male fertility. In fact, D-AA levels are significantly lower in infertile men than fertile men (3).

This is supported by studies showing that D-AA supplements may increase levels of testosterone, the male sex hormone that plays an essential role in male fertility.

For example, a study in infertile men suggested that taking 2.7 grams of D-AA for 3 months increased their testosterone levels by 30–60% and sperm count and motility by 60–100%.

The number of pregnancies also increased among their partners (4).

Another controlled study in healthy men showed that taking 3 grams of D-AA supplements daily for 2 weeks increased testosterone levels by 42% (5).

However, the evidence is not consistent. Studies in athletes or strength-trained men with normal to high testosterone levels found that D-AA didn’t increase its levels further and even reduced them at high doses (6, 7).

The current evidence indicates that D-AA supplements may improve fertility in men with low testosterone levels, while they don’t consistently provide additional benefits in men with normal to high levels.

More research is needed to investigate the potential long-term risks and benefits of D-AA supplements in humans.

Shop for D-aspartic acid supplements online.

Besides being good for your general health, exercising regularly can boost testosterone levels and improve fertility.

Studies show that men who exercise regularly have higher testosterone levels and better semen quality than inactive men (8, 9, 10).

However, you should avoid too much exercise, as it may have the opposite effect and potentially reduce testosterone levels. Getting the right amount of zinc can minimize this risk (11, 12, 13).

If you rarely exercise but want to improve your fertility, make becoming physically active one of your top priorities.

You’re probably familiar with vitamin C’s ability to boost the immune system.

Some evidence indicates that taking antioxidant supplements, such as vitamin C, may improve fertility.

Oxidative stress is when levels of reactive oxygen species (ROS) reach harmful levels in the body.

It happens when the body’s own antioxidant defenses are overwhelmed because of disease, old age, an unhealthy lifestyle, or environmental pollutants (14, 15, 16).

ROS are constantly being produced in the body, but their levels are kept in check in healthy people. High levels of ROS may promote tissue injury and inflammation, increasing the risk of chronic disease (17).

There’s also some evidence that oxidative stress and excessively high levels of ROS may lead to infertility in men (18, 19).

Taking in enough antioxidants, such as vitamin C, may help counteract some of these harmful effects. There’s also some evidence that vitamin C supplements may improve semen quality.

A study in infertile men showed that taking 1,000-mg vitamin C supplements twice a day for up to 2 months increased sperm motility by 92% and sperm count by more than 100%. It also reduced the proportion of deformed sperm cells by 55% (20).

Another observational study in Indian industrial workers suggested that taking 1,000 mg of vitamin C five times a week for 3 months may protect against DNA damage caused by ROS in sperm cells.

Vitamin C supplements also significantly improved sperm count and motility, while reducing the numbers of deformed sperm cells (21).

Taken together, these findings suggest that vitamin C may help improve fertility in infertile men with oxidative stress.

However, controlled studies are needed before any definite claims can be made.

It’s hard to get in the mood when you’re feeling stressed, but there might be more to it than not feeling up for sex. Stress may reduce your sexual satisfaction and impair your fertility (22, 23, 24).

Researchers believe the hormone cortisol may partly explain these adverse effects of stress.

Prolonged stress raises levels of cortisol, which has strong negative effects on testosterone. When cortisol goes up, testosterone levels tend to go down (25, 26).

While severe, unexplained anxiety is typically treated with medication, milder forms of stress can be reduced with relaxation techniques.

Stress management can be as simple as taking a walk in nature, meditating, exercising, or spending time with friends.

Vitamin D can be important for male and female fertility. It’s another nutrient that may boost testosterone levels.

One observational study showed that vitamin-D-deficient men were more likely to have low testosterone levels (27).

A controlled study in 65 men with low testosterone levels and vitamin D deficiency supported these findings. Taking 3,000 IU of vitamin D3 every day for 1 year increased their testosterone levels by around 25% (28).

High vitamin D levels are linked to greater sperm motility, but the evidence is inconsistent (29, 30).

Tribulus terrestris, also known as puncture vine, is a medicinal herb frequently used to enhance male fertility.

One study in men with low sperm counts showed that taking 6 grams of tribulus root twice daily for 2 months improved erectile function and libido (31).

While Tribulus terrestris does not raise testosterone levels, research indicates that it may enhance the libido-promoting effects of testosterone (32, 33, 34).

However, further studies are needed to confirm its aphrodisiac properties and evaluate the long-term risks and benefits of supplementing with it.

Fenugreek (Trigonella foenum-graecum) is a popular culinary and medicinal herb.

One study in 30 men who strength-trained four times a week analyzed the effects of taking 500 mg of fenugreek extract daily.

The men experienced significantly increased testosterone levels, strength, and fat loss, compared with a placebo (35).

Another study in 60 healthy men showed that taking 600 mg of Testofen, a supplement made from fenugreek seed extract and minerals, daily for 6 weeks improved libido, sexual performance, and strength (36).

These findings were confirmed by another, larger study in 120 healthy men. Taking 600 mg of Testofen every day for 3 months improved self-reported erectile function and the frequency of sexual activity.

Also, the supplement significantly increased testosterone levels (37).

Keep in mind that all of these studies examined fenugreek extracts. It’s unlikely that whole fenugreek, which is used in cooking and herbal tea, is as effective.

Zinc is an essential mineral found in high amounts in animal foods, such as meat, fish, eggs, and shellfish.

Getting enough zinc is one of the cornerstones of male fertility.

Observational studies show that low zinc status or deficiency is associated with low testosterone levels, poor sperm quality, and an increased risk of male infertility (38).

Also, taking zinc supplements increases testosterone levels and sperm count in those who are low in zinc (39, 40, 41).

Furthermore, zinc supplements may reduce the decreased testosterone levels that are associated with excessive amounts of high-intensity exercise (12, 13).

Controlled trials need to confirm these observational findings.

Ashwagandha (Withania somnifera) is a medicinal herb that’s been used in India since ancient times.

Studies suggest that ashwagandha may improve male fertility by boosting testosterone levels.

One study in men with low sperm cell counts showed that taking 675 mg of ashwagandha root extract per day for 3 months significantly improved fertility.

Specifically, it increased sperm counts by 167%, semen volume by 53%, and sperm motility by 57%, compared with levels at the start of the study. In comparison, minimal improvements were detected among those who got a placebo treatment (42).

Increased testosterone levels may be partly responsible for these benefits.

A study in 57 young men following a strength-training program showed that consuming 600 mg of ashwagandha root extract daily significantly increased testosterone levels, muscle mass, and strength, compared with a placebo (43).

These findings are supported by observational evidence indicating that ashwagandha supplements may improve sperm counts, sperm motility, antioxidant status, and testosterone levels (44, 45).

Taking maca root supplements may improve libido, as well as fertility and sexual performance.

Maca root is a popular plant food that originated in central Peru. Traditionally, it has been used for its ability to enhance libido and fertility.

Several studies in men showed that taking 1.5–3 grams of dried maca root for periods of up to 3 months improved self-reported sexual desire or libido (46, 47, 48).

Studies also suggest that maca root may improve sexual performance. In men with mild erectile dysfunction, taking 2.4 grams of dried maca root for 12 weeks slightly improved self-reported erectile function and sexual well-being (49).

Taking 1.75 grams of maca root powder every day for 3 months also increased sperm count and motility in healthy men (50).

These findings have been partly confirmed by reviews, but the researchers noted that the evidence is weak and more research is needed before definite claims can be made (51, 52).

Additionally, maca root doesn’t seem to affect hormone levels. Taking 1.5–3 grams of maca root per day for 3 months had no effects on testosterone or other reproductive hormones in healthy, fertile men (53).

Many things can help boost fertility, but what works for you depends on the cause of your fertility issues.

Also, keep in mind that fertility and libido usually go hand in hand with your general health.

For this reason, anything that improves your overall health is likely to boost your fertility.

Here are 8 additional tips to boost fertility and sperm count/quality:

• Lead a healthy lifestyle. Unhealthy lifestyle practices impair your overall health, including fertility (54).
• Lose excess weight. Carrying extra weight is associated with infertility. If your doctor suspects that weight may be linked to your infertility, discuss weight loss as one of your health goals (55, 56, 57).
• Limit your alcohol intake. Avoid heavy alcohol consumption, as it may reduce testosterone levels and impair semen quality (58, 59).
• Get enough folate. A few studies indicate that a low intake of folate may impair semen quality (60, 61).
• Get adequate sleep. Getting adequate sleep is vital to maintaining your health. Restricted or excessive sleep has also been linked to poor semen quality (62).
• Snack on walnuts. Eating a lot of antioxidant-rich foods, such as walnuts, seems to benefit fertility (63).
• Consider supplements. Antioxidant supplements also seem to work. Some evidence suggests that coenzyme Q10 improves semen quality (64, 65).
• Avoid eating too much soy. Soy is rich in isoflavones, which are associated with lower semen quality (66).

Infertility is fairly common and affects many men worldwide.

If you’re having fertility issues, one thing you can do is focus on improving your general health. Many of the tips mentioned above are key components of a healthy lifestyle.

There’s no guaranteed fix, but if nutrient deficiencies or low testosterone levels are contributing factors, chances are that these lifestyle tips may help.

LetsGetChecked

10 products that increase erection – Health Zone on vc.ru

Erectile dysfunction (ED) is a common condition among men of all ages. It can be caused by many factors, including psychological, physiological and style reasons. Good nutrition is one of the key factors for better health and can help boost erections. In this article, we will share 10 foods that can help you get an erection.

1. Avocados are rich in monounsaturated fatty acids that help regulate blood cholesterol and improve heart health. This fruit also contains vitamin E, which helps improve blood circulation.
2. Onions are an excellent source of quercetin, a flavonoid that helps improve blood circulation and reduces the risk of cardiovascular disease.
3. Walnuts contain arginine, an amino acid that helps dilate blood vessels and improve circulation. It can help improve erections in men.
4. Spinach is an excellent source of magnesium, which is essential for healthy circulation. It helps to relax blood vessels, improve blood circulation and increase erection.
5. Eggs are a rich source of protein that helps increase testosterone levels in the body. This can help improve sexual function and increase erection.
6. Dark chocolate is an excellent source of flavonoids, which help improve blood circulation and regulate blood cholesterol levels. This can help improve sexual function and increase erection. In addition, dark chocolate contains phenethylamine, a natural stimulant that can help improve mood and increase energy levels.
7. Pomegranates contain anthocyanins, flavonoids and polyphenols that help improve circulation and reduce the risk of cardiovascular disease. This can help improve sexual function and increase erection.
8. Salmon is an excellent source of omega-3 fatty acids, which help improve heart health and circulation. This can help improve sexual function and increase erection.
9. Peanuts are a rich source of protein, iron and vitamin E that help improve blood circulation. This can help improve sexual function and increase erection.
10. Pumpkin seeds contain zinc, a mineral that helps improve testosterone levels in the body. This can help improve sexual function and increase erection.

In conclusion, proper nutrition is essential to health and can help improve sexual function and erections. Choose foods rich in protein, magnesium, arginine, omega-3 fatty acids, anthocyanins, flavonoids, polyphenols, zinc, and other beneficial elements that can help improve health and increase erections.

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Increasing potency

Unlike pills, these are natural and safe, and most importantly, healthy products. By eating these products, you can get an increase in potency by 30% – 40%.

In some cases, if you have diabetes mellitus, Peyronie’s disease, cavernous fibrosis, had a prostatectomy or no desire to restore an erection for a long time, then an increase in potency is impossible without surgical treatment by phalloprosthetics.

See also
Penile prosthesis operation

What does potency depend on?

To understand why certain products can affect the increase in potency in men, let’s look at the mechanism of erection.

How does an erection occur and how do drugs that improve potency work? It’s all about nitric oxide, which causes relaxation and vasodilation. In this case, the blood rushes to the cavernous bodies, this is such a sponge filling the penis. The cavernous bodies are filled, and the penis swells and increases. The outflow of blood occurs through the veins, but due to the fact that the inflow is very strong, the swelling of the corpora cavernosa compresses the veins, blocking the outflow. The penis becomes hard and comes into a state of erection.

Thus, we can influence the increase in potency by regulating the production of nitric oxide.

See also
Erectile dysfunction

Products to increase potency and nitrogen, and hence the potency will improve. In addition, pomegranate has another very important property – it improves the quality of sperm and detoxifies.

Juice is usually made from pomegranates and consumed in this way. But it’s not right! Pomegranate contains a lot of useful substances in the seeds. Under the influence of the intestinal flora, the bones turn into urolithins, which protect against oncology, thrombosis, strengthen blood vessels and immunity, and positively affect the hormonal background.

2 Watermelon

How can watermelon improve potency? Watermelon absorbs nitrates well, this is what nitric oxide is obtained from. Good watermelons from Georgia, where the land is rich in nitrates. Watermelon also contains magnesium, which stabilizes blood pressure, calms the nervous system, which means it becomes easier to achieve an erection. One large piece of watermelon is enough to get your daily dose of magnesium.

3 Walnut

Walnut is rich in iron and magnesium. We already wrote about magnesium when we talked about watermelon, but iron is needed for a good blood supply. In addition, the walnut is a nitric oxide donator, plus it enhances the synthesis of nitric oxide and is therefore very useful for increasing potency.

4 Spinach

Spinach is rich in tocopherols, which have a good effect on the endocrine system, stimulates the production of male sex hormones. One of the problems of weak erection is associated with hormonal disorders, the production of a large amount of female hormones in men. Spinach helps restore this balance.

5 Arugula

Arugula is rich in nitrates, from which nitric oxide is produced, which is the main neurotransmitter in the erection mechanism. This property of arugula was noticed back in the ancient Greeks and Romans, so it was used in those days to increase potency in men.

6 Beetroot

A product that has a beneficial effect on nitric oxide. You can make salads or juice from beets. This is one of the most effective ways to improve potency, it is even considered a natural aphrodisiac. Beets also contribute to a decrease in female sex hormones and an increase in male ones, leading to their normal balance.

Many who develop erectile dysfunction often have elevated estradiol (the most active hormone from the group of estrogen, female hormones), which manifests itself as obesity. In order not to poison yourself with antiestrogens, you can drink beetroot juice, not forgetting about training.

7 Garlic

After it, intimacy may not happen, since this aroma is unlikely to be pleasant for a woman, but garlic is really useful. Garlic stimulates the synthesis of nitric oxide from nitrates and has a positive effect on the production of male sex hormones. Another important property is the normalization of cortisol levels. This is especially important for those with stressful jobs.

8 Orange

As you probably know, citrus fruits are rich in vitamin C, which contributes to a longer life of nitric oxide. Most erection drugs work on this principle – they increase the lifespan of vitamin C. It does not break down and the penis is in a state of erection for a longer time.