Lifestyle and erections: what you can do yourself
Beyond medical treatment, there is a lot you can do to support your erectile function. These are not vague recommendations. They are the five specific things our doctor discusses with every patient during each session. He follows them himself, too.
Why lifestyle matters
An erection is a vascular response. Blood vessels in the erectile tissue need to dilate quickly, allow blood to flow in, and retain that blood. Everything that improves circulation improves your erection. Everything that impairs circulation impairs your erection.
That sounds logical, but the implications are greater than most men realise. How you sit, what you eat, how much you drink, how you sleep: it all has a direct effect on the quality of your erection. And the good news is: you can start making changes on all of these today.
Exercise: the most powerful pillar
Regular physical exercise is the single most effective thing you can do for your erectile function outside of medical treatment. Strength training stimulates testosterone production. Cardio training improves vascular function. And specific exercises for the pelvic region improve blood flow exactly where it's needed.
Squats
The one exercise our doctor mentions to every patient. Twenty to twenty-five bodyweight squats, several times per week. The large leg muscles stimulate testosterone production, and blood flow to the pelvic area increases.
Get up from your chair
Anyone who sits for more than three hours at a stretch is continuously compressing the perineum. That reduces blood supply to the pelvic area. Stand up every two to three hours. Walk around. Do a few squats. That interruption makes more difference than you think.
Stay sexually active
It sounds counterintuitive when you're experiencing problems, but regular sexual activity trains the erection mechanism. Think of it like a muscle: if you train regularly, the muscle stays strong. The same applies to the erectile tissue and pelvic floor muscles.
Supplements that support circulation
Our doctor recommends a number of supplements that support blood flow and the recovery process. He takes them himself six to eight months per year. These are not miracle cures, but part of a broader pattern of taking good care of your body.
- Omega 3, 6, and 9 fatty acidsSupport vascular function and hormone balance. Found in oily fish, nuts, and flaxseed oil, or as a supplement.
- ZincAn essential trace element for the prostate and testosterone production. Many men have a mild deficiency without knowing it.
- L-arginineAn amino acid that supports the production of nitric oxide (NO). NO is the molecule that dilates blood vessels and thereby makes an erection possible.
- L-carnitineSupports energy metabolism in cells and sexual function. It is being studied in clinical trials as a complement to erectile treatments.
Always discuss the use of supplements with your doctor, especially if you are taking medication.
Hydration
Drinking enough water is essential for your blood viscosity and therefore for circulation. Our doctor recommends at least two and a half litres of water per day. Not coffee, not tea, but water.
During a PRP treatment, hydration is especially important: drinking extra water in the three hours before the session significantly improves the quality of the plasma.
What to avoid
Prolonged sitting
Three hours or more of uninterrupted sitting reduces blood supply to the pelvic area. Especially relevant for men with a desk job or who drive frequently.
Cold exposure
Prolonged time in cold water can trigger an inflammatory response in the pelvic area. Similar to how women can develop bladder infections after cooling down. Change clothes immediately after swimming.
Intensive cycling
Hours on a narrow saddle increases pressure on the perineum. Use an ergonomic saddle with a cutout and change position regularly. Short rides are no problem.
Chronic stress
Stress raises cortisol, which directly suppresses testosterone production. The body chooses survival over reproduction. Structural stress reduction is not a luxury, but a medical necessity for your sexual health.
Sleep
Testosterone is primarily produced during deep sleep phases. Men who consistently sleep less than six hours per night have up to fifteen percent lower testosterone levels. Prioritise seven to eight hours of quality sleep. This is not general health advice. It is directly relevant to your erectile function.
Lifestyle and treatment reinforce each other
These recommendations do not replace medical treatment. But they significantly strengthen its effect. A man who undergoes shockwave therapy while also sleeping better, exercising more, and taking supplements gives his body the best chance to form new blood vessels and maintain them.
That is why our doctor discusses lifestyle at every intake. Not as a side note, but as an essential part of the treatment plan.