If you are a middle-aged man, can you run as fast as you did when you were 20 years old? Hit a baseball as far as you once could? Hit a tennis ball with the same speed and spin?

Probably not.

But even as we get older, there are still plenty of ways to stay in the game and enjoy it. This is as true for sex as it is for sports.

What is erectile dysfunction?

Erectile dysfunction, or ED, is trouble achieving and maintaining an erection sufficient to satisfy sexual intercourse. At least 25% of the time, the penis does not become firm enough, or it becomes firm but bleeds prematurely.

Causes of erectile dysfunction

Erectile dysfunction can occur for many reasons. Sometimes it is as simple as the side effect of a particular medication. Job stress, relationship problems, or depression can also contribute to ED.

But for about 75% of men, the cause is more complex. ED can be caused by vascular disease, neurological disease, diabetesor prostate-related treatments or surgeries.

Often the culprit behind ED is insufficient blood supply to the penis due to clogged arteries (atherosclerosis). In fact, in up to 30% of men who see their doctors about ED, the condition is the first hint that they have cardiovascular disease.

Erectile dysfunction self-care: 5 tips to use today

Whether you currently suffer from ED or hope to bypass this condition, try these tips to overcome ED for better health and a better sex life.

1. Start walking. According to a Harvard study, just 30 minutes of walking a day was associated with a 41% decrease in the risk of ED. Other research suggests that moderate exercise may help restore sexual performance in obese middle-aged men with ED.
2. Eat right. In the Massachusetts Male Aging Study, eating a diet rich in natural foods such as fruits, vegetables, whole grains and fish — with less red and processed meat and refined grains—reduced the likelihood of ED.
3. Pay attention to your vascular health. High blood pressurehigh blood sugar, high cholesteroland high triglycerides can all damage arteries in the heart (causing heart attacks), in the brain (causing strokes) and leading to the penis (causing ED). A widening waist also contributes. Ask your doctor to find out if your vascular system – and therefore your heart, brain and penis – is in good shape or needs a tune-up through lifestyle changes and, if necessary, medication.
4. Size matters, so get slim and stay slim. A trim waistline is a good defense – a man with a 42-inch waist is 50% more likely to have ED than one with a 32-inch waist. To lose weight can help fight erectile dysfunction, so getting to a healthy weight and staying there is another good strategy for avoiding or correcting ED.Obesity increases the risk of vascular disease and diabetes, two main causes of ED. And excess fat disrupts several hormones that can also be part of the problem.
5. Move a muscle, but we’re not talking about your biceps. A strong pelvic floor increases stiffness during erection and helps prevent blood from leaving the penis by pressing on a clavicle. In a British trial, three months of twice-daily sets of Kegel exercises (which strengthen these muscles), combined with biofeedback and advice on lifestyle changes – quitting smoking, losing weight, limiting alcohol – worked far better than just advice on lifestyle changes.

Read more about diagnosis and treatment of ED What to do about erectile dysfunction, a special health report from Harvard Medical School.

Image: © Darren Baker | Dreamstime.com