Erectile dysfunction – this is a diagnosis that all men fear hearing from their doctor. Erectile problems affect most men at different stages of their lives, and these days it’s not a problem of age as many men in their 20′s experience periodic impotence. In the past, this would be a real tragedy as there were no effective treatments for this health condition. But with the advent of effective medications in the late 1990′s this issue has become much less sensitive because there was finally a cure for ED. Thanks to this, erectile dysfunction has become a normal topic of discussion not only in specialized and professional media but in the general public as well. Big magazines posted ads for ED drugs and covered stories of effective treatment. And numerous researches were undertaken in order to address the actual causes of the problem. Today, most men already know about the drugs that may help them in case of erectile dysfunction. They also know about the main causes leading to the condition. However, there’s one cause that is often overlooked but nevertheless very important for the stability of a man’s sexual abilities. This factor is called lifestyle.
There are so many discussions and articles on the importance of a healthy lifestyle for a range of conditions. It’s advocated that a very wide range of conditions can be prevented by employing a healthy lifestyle. But as much it’s stressed out, this factor is often overseen by most men tending to believe more in pills rather than on preventive measures. However, it often turns out that simple lifestyle changes can help a lot in preventing and even treating the problem. The problems of drinking and smoking have been discussed a lot in the perspective of health problems. And erectile dysfunction is not an exception. Both drinking and smoking are known to cause different heart and blood vessel problems, and having a healthy cardiovascular system is crucial for hard and durable erections. A set of clinical studies has confirmed that male smokers have twice as higher risk of developing erectile dysfunction as nonsmokers.
As for the excessive consumption of alcohol, it may deliver deceptive effects. Most of you definitely know how alcohol affects sexual arousal. A few glasses of wine, beer or shots of vodka can deliver a very playful mood. But often when it comes to actual sexual activity, alcohol is a very bad companion for bedroom games. Moreover, in case of frequent alcohol abuse, the actual ability to get and keep a good erection may drop considerably up to the point of permanent impotence where even drugs like Levitra won’t help much. Another very important lifestyle factor that may contribute to ED is excessive weight. Overweight or obese men tend to suffer from erectile dysfunction far more often than their peers with a healthy weight. Excessive weight is known to cause a wide range of conditions such as diabetes, hypertension, heart diseases and even certain types of cancer. And we all know how these conditions are dangerous for male potency. So if you do not want to stay on Levitra or Cialis anytime you want to have sex, maintaining a healthy weight is a must!
Posts tagged ‘Lifestyle’
There are numerous risk factors however diet and lifestyle changes can make a huge difference for reducing these risks.
DIETARY:
To lose weight eat fewer calories- lower by 500 per day and exercise
1 EAT LESS REFINED CARBOHYDRATES
Carbohydrates are digested into sugar. Insulin is released by the pancreas to help sugar enter the cells for energy. Overtime if there is excess sugar consumed, it can lead to INSULIN RESISTANCE- where the cells no longer respond to insulin and the carbohydrates then turn to fat. The liver converts excess carbohydrates into triglycerides and LDL cholesterol. By eating less refined carbohydrates you will feel less hungry, lose weight and improve blood fats.
Avoid high glycemic carbs such as white bread, refined flour products, lollies, sugar and reduce potato and parsnips.
Eat only complex carbohydrates mostly in the form of VEGETABLES, and whole grains such as brown rice, quinoa, millet, oats, legumes and FRESH FRUITS.
2 AVOID HARMFUL FATS AND EAT HEALTHY FATS
Beneficial fats are the Omega 3, a type of polyunsaturated fatty acids with anti-inflammatory properties. These fats can benefit cardiovascular health, brain function and inflammatory conditions such as Arthritis, ALA into EPA and DHA, which are contained in the oily fishes such as tuna, salmon, mackerel, cod, sardines and halibut. These oils help reduce:
Platelet stickiness- reducing blood clot formation
Lower blood pressure
Lower triglycerides
Increase HDL- good cholesterol
It is ok to include a small amount of saturated fats in the diet up to 5gm per day- found in pure fresh butter, full fat dairy products, red meat and virgin coconut oil which have many health benefits. They provide structure and integrity to the cell membranes, increase satiety (fullness), and have essential vitamins such as A and D. However since saturated fats as well as excess calories can increase LDL cholesterol, if you have high cholesterol, exclude them until cholesterol is reduced.
Monosaturated fats are cold pressed virgin olive oil, hazelnuts, macadamia, almonds, brazil, cashew, sesame seed and avocado. This type of fat may increase your HDL-good cholesterol.
Polyunsaturated fats are the Omega 6 and 3. Most people have too much of the Omega 6 in their diet from vegetable oils such as corn, sunflower, soybean- these can be easily damaged by heat which causes oxidation and act as free radical damaging to the cells. Best to obtain Omega 6 from whole foods such as sunflower, pumpkin, sesame and flaxseed which also contains omega 3.
Avoid Trans Fatty Acids
Modern manufacturing process oils that expose them to high temperatures, light and chemical solvents. This damages the essential fatty acids and creates trans-fats which are toxic and inflammatory. Trans fats:
Avoid any foods that state vegetable oil or hydrogenated or partially hydrogenated oil. If you eat fried takeaway food you are consuming large amounts of rancid, oxidised, trans-fats.
Healthier options for cooking with oil are cold pressed virgin olive oil, unrefined coconut oil or ghee- sautee at low temperatures- add water to lower the heat.
Avoid Interesterified Fats
These are new fats introduced into food manufacturing to replace trans-fats but have been found to be even more dangerous- lowering HDL, raising blood sugar by 20% and post meal blood sugar by 40%. To identify these fats on labels look for interesterefied soybean, vegetable oil, high in stearic acid or stearate rich.
INCREASE PHYTOSTEROLS INTO DIET
Phytosterols in the diet inhibit intestinal absorption of cholesterol. The main therapeutic phytosterols are sitosterol and campesterol. Phytosterols are found in all plant based foods but are particularly abundant in unrefined oils such as sesame, wheatgerm and rice bran. Also in wholefoods such as sesame seeds, peanuts, soybeans, cauliflower, Brussels sprouts, asparagus, beet greens, cucumber and fruits such as lemon, orange, fig, apricot, grapefruit, strawberries. Found in small amounts in cloves, sage, oregano, thyme and paprika.
MODERATE PROTEIN
Eat moderate amounts of quality protein such as fish, free range eggs, low fat meats, fermented foods such as tempeh and miso, sprouts and legumes. High proteins especially excessive consumption of saturated fatty meats increase homocysteine levels that damage the artery wall.
EAT FIBRE
Soluble fibres such as oat, barley, flax, pectin from (citrus, apple and onion), and psyllium slow absorption of sugar and binds cholesterol. Other healthy fibres are cucumber, tomato, broccoli, berries, pear and seaweeds.
AVOID ALL PROCESSED FOODS- They are packed with excess calories, trans-fats, low in nutrition and play a major role in weight gain, heart disease, diabetes and cancer. Processed foods are: sugar, syrups, bread, rolls, refined cereals, chips, baked goods, soft drinks, sausage or other cured meats, packaged foods.
IMPROVE LIVER FUNCTION
The liver converts excess calories from sugar into triglycerides and cholesterol. Too much sugar in the diet can lead to fatty liver. The liver is responsible for cleansing the bloodstream- if it is fatty it becomes a storage place for toxins. There are many raw foods and juices that are healthy for the liver such as natural organic sulphur contained in eggs, cabbage, broccoli, Brussels sprouts, onions, leaks, garlic. Fresh vegetable juices with carrot, beetroot, leafy greens and plenty of raw vege salads.
INCREASE ANTIOXIDANTS IN DIET
It is oxidised cholesterol that is harmful to our cells and that damages the artery walls. We need antioxidants to prevent oxidation.
Eat a wide variety of fruit and veges – at least 8 servings per day of many colours – orange, red, blue, purple and green. “Somewhere over the rainbow” is a healthy liver and cells: RED- tomato, radish, beetroot, rhubarb, apple, cherries, red pepper GREEN-spinach, broccoli, cabbage, peas, beans, curette, fresh herbs, kiwifruit YELLOW – ORANGE – pumpkin, kumara, yams, corn, peach, melons, apricots BLUE-PURPLE-blueberries, boysenberries, eggplant, plums, raisins, prunes, grapes
Try juicing vegetables: carrot, beetroot, celery (good for blood pressure), spinach, cabbage- add apple, pear or orange for taste and extra antioxidant value. To alkalize further add lemon juice or barley grass.
Blueberries and phenols from dark chocolate can prevent LDL from building up in arteries. Cocoa has to be 70=85%
Red Wine contains Resveratrol which protects cholesterol from oxidising. Limit to 3-4 glasses per week. Avoid alcohol if liver problems or history of breast cancer.
VITAMIN C-supports collagen synthesis and strengthens capillaries and arteries as well as preventing cholesterol from oxidising. Low vitamin C increases Lpa (similar to LDL but carries a sticky repair protein and is a major risk factor because it thickens the walls of the arteries) Obtain vitamin C from fresh raw veges, kiwi fruit and citrus, berries, broccoli, spinach. Take a supplement if you have any cardiovascular risk- 2-6gm per day.
DECREASE INFLAMMATION AND IMPROVE IMMUNITY
Inflammation and infection are independent risk factors for cardiovascular disease. Inflammation can increase blood fats and increases insulin resistance. (Where insulin fails to push glucose into the cells so that blood glucose increases). Gut toxicity increases LDL cholesterol and oxidative stress and releases inflammatory chemicals called cytokines that damage the arterial wall.
Periodontal disease- gingivitis and other gum infections increase CRP an inflammatory marker and is an independent risk factor for heart disease= good oral care, regular dental check ups and cleaning to reduce dental plaque and chewing xylitol gum for oral hygiene.
Drink green tea which is high in catechins that reduce oxidation and have a dilating effect on the arteries. Eat raw garlic to reduce infection, reduce blood clotting and lower cholesterol. Ginger is anti-inflammatory and lowers triglycerides (your storage form of fat which makes blood thick and sticky-major risk factor for heart disease- both excess carbohydrate and fat in our diet converts into triglycerides in the liver.) Turmeric inhibits accumulation of platelets and in anti-inflammatory and antioxidant
A juice made from pineapple, ginger, carrot and celery is a healthy natural anti-inflammatory. Other foods high in antioxidants and anti-inflammatory are grapes, blueberries, rosemary, blackcurrants, gogi, acacia berries, cranberry, strawberries, and pomegranate.
Avoid allergens in food or environmental- common food intolerances or allergens are gluten (wheat, barley, rye), dairy, soy, oranges, and eggs. If you have symptoms such as bloating, headaches, skin rashes, poor concentration, fluid retention, joint and muscle aches, irritable bowel, mood changes that seem related to food- try an elimination diet or get allergy testing done. It is important then to treat the gut with repair nutrients and probiotics.
Asthma, Autoimmune conditions.
Alpha-linoleic acid is an essential fatty acid found in flaxseed, walnuts and other seeds and vegetables. Our cells convert this
STRESS MANAGEMENT
Stress increasers the hormone cortisol levels which in turn opposes the effects of insulin, increasing insulin resistance, abdominal obesity, high blood sugars and fats.
Reduce your stress levels with herbs, nutrients, yoga, massage and stress reducing techniques (ask assistance from your health practitioner)
EXERCISE
Exercise is essential for increasing metabolism, lowering LDL and increasing HDL- good cholesterol, improving glucose tolerance, lowering stress levels, increasing mood, fat loss.
Try to do at least 30-60 minutes of walking, running, cycling 3-4 days per week and some form of Resistance exercise which increases muscle mass important for weight loss, glucose function and repair- yoga, pilates, tube train or weights.
SLEEP MANAGEMENT- Snoring, Insomnia or sleep apnea can be independent risk factors for heart disease. It is important to get 8 hours of sleep per night and go to bed and wake at a regular time. If it takes you less than 5 minutes to fall asleep, you snore heavily, suffer from day time sleepiness, wake up with headaches and have high blood pressure it is important to test for sleep apnea and get treatment.
Resource Box Info: Heart Tune Clinic Naturopath specialises in Cardiovascular Risk Assessment/ Heart Health / Metabolic syndrome-Diabetes, Cholesterol imbalance/ Obesity/ Menopause/Breast Health Bioimpedance Analysis- measures Cellular Health/ body composition.
Men and women know the heart risks of cigarette smoking, it costs them a fortune to buy packs and cartons of tobaccos regularly.
Smoking is a vice that makes the individual a victim since they began smoking at a young age, and until they reach the age of seniority, they still have the vice of smoking in them. They are at risk of being afflicted with diseases like high blood pressure, cardiovascular disease, lung cancer, they know how bad this small thing called cigarette gives them everyday, but how to quit is really challenging.
The development of the smokeless, electronic cigarette made a great opportunity for the smokers to still live a healthier lifestyle. It works just like the traditional cigarette, however, looks and feels like a real one and even comes in numerous types and flavors. It comes in regular or menthol and in flavors such as vanilla, coffee and caramel. An electronic cigarette totally gets rid of smoke, flame, ash, carbon monoxide, tar and the stinking smell of the real cigarette but still provides a pleasant smoking experience. Its actually easy to smoke without utilizing a lighter. Yes, a healthier way of life could be achieved because this is environmental friendly, unlike the real one which emanates smoke of carbon monoxide that’s injurious for all. Besides saving you a lot of money, you could also smoke anywhere and anytime without the concern of annoying those individuals around you with the toxic smell of a real cigar.
Truly, a healthier life-style is in store for you with this electric cigarette because you are now safe from getting your fingers, lips and teeth stained. Discoloration of teeth and lips are truly embarrassing particularly when you mingle with people and as you talk.
It liberates you from the bad smell emanating from your mouth. Mouthwash and chewing gums work only as temporary covering to the cigarette smell that even means additional expenses associated with your purchase of conventional cigarettes.
A healthy lifestyle does not only concern the smoker, but those individuals around him as well. It is already medically proven that second-hand smoke is more injurious for other people who breathe them in. Owing to the development of this electronic cigarette; it does not only help the user to stay away from smoking the conventional tobacco, however it does good for his budget, at the same time providing a better health for everybody as well. More and more people are switching to electric cigarette, be one among them.
Erectile dysfunction is a health problem that affects millions of men all over the world. Throughout the history of mankind there were countless attempts to find an effective treatment for this sensitive issue. With the advent of drugs like Cialis and Viagra it became possible to enjoy great sex even if you were diagnosed with impotence earlier. But not many men who use Cialis or other ED drugs ask themselves why erectile dysfunction affected them in the first place and can it be prevented? And that’s the most important thing you have to know if you really want to get rid of ED in an effective manner.
Not many men who deal with ED realize that in the majority of cases impotence is not a health condition on its own but rather a symptom of a more complicated health problem that the patient is probably unaware of. The most common cause for erectile dysfunction to develop is the deterioration of blood vessels in the penile area. When this happens the amount of blood flowing into the penile shaft up sexual arousal is not enough to form a strong and durable erection. The most common causes for blood vessel deterioration are heart diseases, blood pressure problems, high cholesterol, diabetes, certain types of cancer, smoking, alcohol abuse, overweight and other conditions. As you see, erectile dysfunction often results from health problems that many of us struggle with at certain points of our life. And prevention and treatment of ED is often a question of managing our health and habits right.
As doctors love to say, the best way to treat a disease is to prevent it and erectile dysfunction is not an exception. Of course, there are effective drugs like Cialis these days that will make you forget about impotence altogether. But what if you could avoid the problem in the first place without the help of drugs? To much surprise, it’s possible and even treating ED can be done in the same way. And all it takes is changing your lifestyle in a certain manner.
What lifestyle changes can help prevent ED? First of all, forget about sitting at the desk all day, driving to the market a few blocks away and spending all of your spare time at the couch watching TV. Being active and performing physical activities on a regular basis is the key to preventing many health conditions that can lead to ED. It can be anything from jogging in the morning to working out at the gym every day – the main purpose is keeping your cardiovascular and motor systems in a good condition. The earlier you start being physically active in your life the higher are your chances to avoid erection problems in the future.
Your habits also play a very important role in your sexual health. Smoking and heavy drinking is a definite no if you don’t want to pop Cialis every time you are in the mood for sex. Eating healthy, low-fat foods rich with vitamins and minerals (especially zinc and Vitamin A) is also welcome. Don’t forget that fast food is a ticket to obesity, and people with weight problems have ED far more often than people with a healthy weight.
