Improving Erectile Function: Lifestyle Tips & Pelvic Floor Therapy
Understanding the root causes of ED is essential. Factors such as poor circulation, nerve dysfunction, stress, sleep quality, and muscle imbalances can all contribute to erectile difficulties. However, one often overlooked factor in ED is pelvic floor dysfunction. Most people immediately think of lower testosterone or heart problems as the sole cause of ED, but the pelvic floor is another component that can affect erectile health. Taking a holistic approach to address these underlying issues can significantly improve sexual health.
The Role of Pelvic Floor Dysfunction in ED
The pelvic floor muscles play a vital role in maintaining blood flow to the penis and supporting rigidity, both of which are crucial for male sexual health. Two specific muscles—bulbospongiosus and ischiocavernosus—are essential for pumping blood into the penis for erection as well as maintaining rigidity. When these muscles become weak or dysfunctional, they can disrupt healthy circulation, making it difficult to achieve and maintain an erection. Additionally, impaired pelvic floor function can lead to a loss of control over erection firmness, further complicating sexual performance. Beyond the physical effects, erectile dysfunction can also take a toll on mental well-being, contributing to performance anxiety and creating a vicious cycle that exacerbates the condition. Addressing pelvic floor dysfunction is essential for restoring both physical and psychological aspects of sexual health.
Factors Contributing to Pelvic Floor Dysfunction:
Several factors contribute to pelvic floor dysfunction, which can significantly impact erectile function. Age and muscle atrophy play a major role, as pelvic floor muscles naturally weaken over time, reducing their ability to support pelvic organs and maintain erectile function. A sedentary lifestyle and obesity further exacerbate this issue, as excess weight and prolonged sitting place additional pressure on the pelvic region, leading to muscle dysfunction and impaired circulation. Additionally, chronic conditions such as chronic prostatitis or pelvic inflammatory disease can directly affect the health and function of the pelvic floor muscles, increasing the risk of erectile dysfunction. Addressing these factors through lifestyle modifications, targeted exercises, and medical intervention can help improve pelvic floor health and overall sexual function.
Lifestyle Tips to Improve Erectile Function
- Eat a Balanced Diet: Focus on whole foods like fruits, vegetables, whole grains, and fish to improve overall health and reduce ED symptoms. Reducing processed foods and excessive sugar can also improve vascular health and lower inflammation.
- Exercise Regularly: Engaging in physical activity and exercise can improve circulation, reduces stress, and enhances erectile function. Regular movement also improves heart health, which directly impacts sexual performance.
- Quit Smoking: Smoking damages blood vessels and reduces blood flow to the penis. Quitting can lead to noticeable improvements in erectile function over time.
- Limit Alcohol Intake: Excessive alcohol consumption can interfere with erectile function by excessive alcohol intake impairing nerve function and lowers testosterone levels, so consider limiting your consumption to maintain health erectile function
- Manage Stress & Anxiety
- Stress is a major contributor to ED. Chronic stress and anxiety trigger the release of stress hormones that restrict blood flow and impair sexual performance. Incorporating deep breathing, meditation, or yoga into your routine can promote relaxation and improve erectile function.
- Prioritize Sleep
- Poor sleep patterns are linked to lower testosterone levels and increased ED risk. Aim for 7-9 hours of quality sleep per night to support hormonal balance and recovery.
- Review Your Medications
- Some medications may contribute to ED as a side effect. Consult your medical doctor about potential alternatives if you suspect your medication is affecting your sexual health.
- Stay Hydrated
- Proper hydration supports tissue health, circulation, and nerve function, all of which are essential for maintaining strong erections. Try drinking ½ your body weight in ounces of water daily.
- Seek Professional Help: ED is multifactorial, so consult with your healthcare team for advice and come see us for pelvic floor physical therapy for a treatment plan tailored to your needs :)
"I have loved my experience at Uplift and 100% recommend it! Dr. Lauren has been so helpful through the middle of my pregnancy and postpartum. She helped me get prepared for labor and I attribute my smooth labor and delivery to all the exercises she taught me! I really like that this practice is more holistic. She evaluates your lifestyle and how you move your body on a daily basis and how everything is tied together to promote healing. She makes you feel comfortable at each visit. Love her!"
"Uplift PT has been a wonderful resource and support during my pregnancy. Dr. Lauren is so knowledgeable and can explain everything in a way that is so easy to understand. She helps me problem solve ways to continue exercising in the way I love while managing how my body changes in pregnancy. I would highly recommend checking them out!"
"Uplift PT has been an absolute game changer for me during this pregnancy. It’s my first so I didn’t know what to expect and when I started to experience hip pain Dr. Lauren was able to get me pain free and back to doing some of the things that I love. She does a great job educating patients and is very supportive of our goals. I can’t recommend her enough!"
"Uplift PT has been a wonderful resource and support during my pregnancy. Dr. Lauren is so knowledgeable and can explain everything in a way that is so easy to understand. She helps me problem solve ways to continue exercising in the way I love while managing how my body changes in pregnancy. I would highly recommend checking them out!"
"Uplift PT has been an absolute game changer for me during this pregnancy. It’s my first so I didn’t know what to expect and when I started to experience hip pain Dr. Lauren was able to get me pain free and back to doing some of the things that I love. She does a great job educating patients and is very supportive of our goals. I can’t recommend her enough!"
"Lauren is so knowledgeable and helpful with pelvic floor healing and also preparing for having a healthy pelvic future. She listens to your goals and concerns, and tailors your program to work with your daily life and your activity level. Absolutely recommend Lauren!"
"Uplift PT has been an absolute game changer for me during this pregnancy. It’s my first so I didn’t know what to expect and when I started to experience hip pain Dr. Lauren was able to get me pain free and back to doing some of the things that I love. She does a great job educating patients and is very supportive of our goals. I can’t recommend her enough!"
"Lauren is so knowledgeable and helpful with pelvic floor healing and also preparing for having a healthy pelvic future. She listens to your goals and concerns, and tailors your program to work with your daily life and your activity level. Absolutely recommend Lauren!"
"Working with Lauren dramatically improved my c-section and general postpartum recovery. She even helped me with other aches and pains, and has a really wide span of knowledge for the practical recovery questions. I never heard a dismissive “that’s normal” to anything I said, and she consistently followed up on any remark I made, no matter how small."
"Lauren is so knowledgeable and helpful with pelvic floor healing and also preparing for having a healthy pelvic future. She listens to your goals and concerns, and tailors your program to work with your daily life and your activity level. Absolutely recommend Lauren!"
"Working with Lauren dramatically improved my c-section and general postpartum recovery. She even helped me with other aches and pains, and has a really wide span of knowledge for the practical recovery questions. I never heard a dismissive “that’s normal” to anything I said, and she consistently followed up on any remark I made, no matter how small."
"Highly recommend Dr. Lauren and Uplift! I started seeing her during the end of my pregnancy and she’s been wonderful. Extremely knowledgeable with all things related to pelvic health and is helping my body and mind feel more prepared for birth!"
"Working with Lauren dramatically improved my c-section and general postpartum recovery. She even helped me with other aches and pains, and has a really wide span of knowledge for the practical recovery questions. I never heard a dismissive “that’s normal” to anything I said, and she consistently followed up on any remark I made, no matter how small."
"Highly recommend Dr. Lauren and Uplift! I started seeing her during the end of my pregnancy and she’s been wonderful. Extremely knowledgeable with all things related to pelvic health and is helping my body and mind feel more prepared for birth!"
"Dr Lauren is absolutely amazing! She helped me so much during pregnancy and helped prepare for delivery with second child. Seeing her postpartum has helped with so many things I’ve had going on. I wish I would have had her with my first pregnancy/postpartum. I can’t recommend her enough to anyone looking for a pelvic floor therapist for any reason and tell everyone I know about her!"
Dr Lauren is absolutely amazing! She helped me so much during pregnancy and helped prepare for delivery with second child. Seeing her postpartum has helped with so many things I’ve had going on. I wish I would have had her with my first pregnancy/postpartum. I can’t recommend her enough to anyone looking for a pelvic floor therapist for any reason and tell everyone I know about her!
I have loved my experience at Uplift and 100% recommend it! Dr. Lauren has been so helpful through the middle of my pregnancy and postpartum. She helped me get prepared for labor and I attribute my smooth labor and delivery to all the exercises she taught me! I really like that this practice is more holistic. She evaluates your lifestyle and how you move your body on a daily basis and how everything is tied together to promote healing. She makes you feel comfortable at each visit. Love her!
"Uplift PT has been a wonderful resource and support during my pregnancy. Dr. Lauren is so knowledgeable and can explain everything in a way that is so easy to understand. She helps me problem solve ways to continue exercising in the way I love while managing how my body changes in pregnancy. I would highly recommend checking them out!"
"Uplift PT has been an absolute game changer for me during this pregnancy. It’s my first so I didn’t know what to expect and when I started to experience hip pain Dr. Lauren was able to get me pain free and back to doing some of the things that I love. She does a great job educating patients and is very supportive of our goals. I can’t recommend her enough!"
