According to medical research, 50% of men worldwide will experience erectile dysfunction (ED) at some point. People assume that ED is age-related, but that’s not completely accurate.

Studies also show 40% of men 40 and under have experienced some erectile dysfunction. While men can suffer ED due to health conditions beyond their control, there are ways to prevent erectile dysfunction in healthy men.

These ten tips can decrease or prevent erectile dysfunction. It’s never too late to start!

Tip #1: Eat Right to Prevent Erectile Dysfunction

Vitamin D and ED

Poor eating habits can affect heart health, especially fatty diets that may restrict blood flow and increase the risk of a heart attack. A poor diet can impact a man’s erection because blood flow is restricted to his penis due to cholesterol deposits in the arteries (atherosclerosis).

Recent studies show that men following a traditional Mediterranean diet have lower incidences of ED. Typically, they eat healthy whole grains, vegetables, and fruits, and their fat consumption includes heart-healthy fish, nuts, olive oils. If they do drink, they consume moderate amounts of red wine.

Nutritionists say vitamin D is crucial to a healthy body, and an American medical study found that men with vitamin D deficiencies had a 30% greater risk of ED.

Ensure your diet is rich in vitamin D found in fortified milk, yogurt products (low-fat and unsweetened), canned fish like tuna, cheese, and eggs.

Tip #2: Dietary Ways To Prevent Erectile Dysfunction

Obesity is a significant risk factor in developing ED, as multiple studies demonstrate.

According to a study published by Harvard Medical School, a man with a 42-inch waistline is 50% more likely to experience ED than men with 32-inch waists. Other studies indicate that obesity can lead to fluctuating hormones within the body, which can negatively impact sexual health.

Overweight men with heart health problems, vascular diseases, diabetes, or hormonal issues can experience ED as a side effect.

Tip #3: Don’t Forget To Check Your Numbers

Cholesterol and ED

Men have a greater risk of experiencing ED if they have high cholesterol or high blood pressure. High cholesterol or blood pressure levels can damage blood vessels in a man’s body and decrease blood flow to his penis.

Scheduling an annual physical with your doctor is crucial. They should check your blood pressure and cholesterol levels and any underlying health conditions ruled out.  ED is often called the “canary in the coalmine” for heart disease.

It’s also easy to check your blood pressure at a pharmacy or with your blood pressure monitor at home. If you have any concerns, please seek a professional medical diagnosis.

Tip #4: The Right Physical Activity Is Key

Physical inactivity puts you at greater risk of ED, as reported in this ED study linking sedentary lifestyles to ED. But there’s a catch. While aerobic exercise can reduce the likelihood of a man getting ED—be careful with certain types of exercise.

Any exercise that puts pressure on a man’s perineum (the area between his scrotum and anus) can impact blood vessels and nerves around the penis. Specifically, research by medical experts says that frequent, long-distance cycling may increase the risk of ED.

We’re not saying that an occasional bike ride is bad for you. On the contrary, physical activity is always vital to good health!

But male cyclists should reduce the risk to their perineum by getting fitted for a proper bike, wearing cycling shorts with padding in the seat, and taking breaks between pedalling to stand and stretch. Did you know that “no-nose” bike seats also exist to protect your body from genital numbness or perineum pressure?

The best forms of aerobic exercise for most people include swimming or brisk walking. Here’s a handy list of exercises to improve your general health and reduce your risks of ED!

Tip #5: Keep Drinking to a Minimum

Drinking and ED

ED studies have found no increased risk to men who drink alcohol moderately. But chronic or heavy drinking is harmful to overall health. It increases the chances of liver damage and can overall increase a man’s risk of ED.

Tip #6: Stop Smoking

There’s nothing positive about smoking cigarettes. On the contrary, smoking can harm blood vessels throughout a man’s body, and nicotine is also proven to constrict blood vessels and decrease blood flow to the penis.

Tip #7: Your Testosterone Is Important

Testosterone and ED

A testosterone deficiency can increase the risk of ED, and after age 40, a man’s testosterone levels naturally decrease. But you can help yourself by having your testosterone levels checked, especially if you notice symptoms like a reduced sex drive, mild depression, a lack of stamina, or some confusion with decision-making.

Tip #8. Avoid Anabolic Steroids

Professional bodybuilders seem super-strong and virile, but these athletes often take anabolic steroid drugs to gain bulk. Unfortunately, overuse of steroids can affect a man’s testicles and reduce testosterone production.

Tip #9: Stay Sexually Active

You might have joked about “use it or lose it” before, right? Well, when it comes to your sexual health, it’s no joke. Several studies prove that sexual activity is essential to your mental and physical health.

If you do have difficulties getting an erection, you don’t have to give up. What’s important is getting the blood flowing to your penis.

And sex doesn’t have to involve complicated positions or risky behaviour. It’s rare, but men can suffer ED by injuring their penis. Remember, you can experience enjoyable sexual activity without risks!

Tip #10: Make Time for Your Mental Health

Mental Health and ED

Sex is better when you are relaxed and at ease.  Performance anxiety, relationship challenges, depression, or stress increase the risk of ED. When men focus on their mental health, they often feel better physically and emotionally, and their sex lives improve.


The best ways to prevent erectile dysfunction include healthier lifestyle choices and regular medical checkups. If you’ve already been diagnosed with ED, you may think it’s too late to prevent erectile dysfunction. Here at Oakwood Health Network, we focus on helping you to recapture and protect your potential by utilizing 8 different ED treatment strategies. You can use the form below the article to book your Free 30 min ED consultation or visit the Contact Us page.

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Vicari, E., Arcidiacono, G., Di Pino, L. et al. Incidence of extragenital vascular disease in patients with erectile dysfunction of arterial origin. Int J Impot Res 17, 277–282 (2005).

Cheng, J., Ng, E., Chen, R. et al. Alcohol consumption and erectile dysfunction: meta-analysis of population-based studies. Int J Impot Res 19, 343–352 (2007).

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