Those who suffer from erectile dysfunction (ED) know how difficult it can be to live with. The main symptom is difficulty getting and keeping an erection. It is a pretty common condition, with more than half of men between the ages of 40 and 70 experiencing some form of ED. There are many ED medications and drugs to treat erectile dysfunction. The main type of medication being Sildenafil drugs, sold under the brand name Viagra. Here are some tips you can follow to lower the risk:

1. Stop smoking

Did you know that smoking can damage your blood vessels and prevent enough blood from reaching the penis for an erection? Well, it’s true. According to research the more you smoke the more you have an increased risk of developing ED or worsening ED symptoms. While the damage from smoking is irreversible, quitting smoking can help improve ED symptoms.

2. Consume a healthy diet

Eating unhealthy foods and an unbalanced diet can worsen ED symptoms and increase your risk of developing ED. Fortunately, quitting junk food and eating a healthy diet can reverse the symptoms and decrease your risk of ED. Typically, you want to avoid red meat and consume more fruits, vegetables, legumes, and fish.

3. Be physically active each day

Obesity, inactivity, and cardiovascular disease all can increase the risk of developing ED and worsen symptoms. Luckily, all three can be fixed with regular exercise and physical activity. One study found that aerobic exercise for 40 minutes a day, four times per week, for up to 6 months helped reduce ED. Some exercises you can include are running, brisk walking, bicycling, and swimming.

4. Get enough sleep

It’s important even for your general health to get enough sleep every night, however it’s also important to help avoid ED. Studies show that those with sleeping disorders or those who work night shifts are at higher risk of developing ED. It is speculated because not getting enough sleep can lower testosterone levels and therefore make it harder to get and keep an erection.

5. Curb your stress levels

Having high stress and anxiety is directly linked with erectile dysfunction. This is because chronic stress may affect testosterone levels and can cause sleep deprivation, both of which contribute to ED. Stress about sex can similarly cause worsening ED symptoms as not being in the moment or being too nervous can make it harder to get and keep an erection. It is for the best to keep stress levels down to help avoid ED and other health problems.