My secrets to prevent erectile dysfunction

Is Erectile dysfunction (ED) a natural part of aging? Can you prevent erectile dysfunction with age or is it unstoppable?

I once read that Charlie Chaplin welcomed his 11th child to the world at the astounding age of 73 years and 3 months. So, why some people are potent and some lose potency with age or even at a young age.

Erectile dysfunction (ED) can happen for many reasons and there are many ways to manage ED. Sometimes it is as simple as the side effect of a particular medication or could be just performance anxiety. But for roughly 80% of men, the cause is much more complex like it was for me.

ED may result from vascular disease, neurological disease, diabetes, hypertension, or prostate-related treatments or surgeries and some surprising reasons.

Must Read: Step by step treatment plan to cure erectile dysfunction

Now, You can prevent yourself from getting erectile dysfunction by following some tips which I am going to share with you based on my experience.

Erectile dysfunction can break any man’s self-confidence so it’s imperative to make it correct. I was suffering for 3 years and luckily solved it with stem cell therapy.

So, after I corrected my ED, I was told by the specialists to follow healthy lifestyles to prevent erectile dysfunction from gripping life again.

Here are my own tried and tested tricks to prevent erectile dysfunction which I religiously follow:- 

1. Exercise – Best method to prevent erectile dysfunction. 


Why exercise is important:

There is solid proof expressing that men who live a sedentary lifestyle are considerably more prone to battle with ED. Exercise can help with cardiovascular health and help men maintain a healthy weight as well.

Erectile dysfunction engulfs about 23% of inactive men and approx 23-40% of obese men. Diabetes, hypertension, and cardiovascular diseases are leading causes of erectile dysfunction. Hardening of arteries can be blamed for this.

On the other side, exercise increases the libido too by surging testosterone level in body.

Believe me, exercise is very necessary for managing erectile dysfunction and improve erection quality and advise you to follow if you want a healthy sex life.

When and how to do exercise:

You can exercise anytime anywhere whenever you are free. I prefer evening time for myself to go to the gym and workout. 

Have hardcore exercise minimum for 1 hour daily at least 4 days a week. If going gym is not an option, then prefer running 3-4 kms daily.

Your workout should not be shallow but rather it shall be very rigorous. You must sweat, your heart should beat rapidly and you should be tired. If your conscience says that you have done enough workout today and you are happy with your physical activity then you are doing good.

What to incorporate in exercise: 

Try to incorporate the below exercises into your routine. You can add or remove and exercises at your convenience. Below is the list of exercises which I do.

If you don’t know about any particular exercise mentioned below, just google search

  1. Cardio
  2. Lunges
  3. Squat
  4. Kegel exercise
  5. Running
  6. Pushups
  7. Weight (Biceps,triceps,chest, back,shoulder,abs,legs etc)

How I do exercise:

To prevent my erectile dysfunction, I try to work out for 5 days a week at least. I go to the gym every day and it has shown incredible transformation in my body and health. 

I have gained muscles and reduced fat. Overall, health has improved, sex drive increased.

I always dreamt of having a good muscular body but never dared to go to the gym but preventing erectile dysfunction has impelled me to join the gym and ultimately got a muscular body which I always dreamt of.

I do cardio, biceps, triceps, back, shoulder, chest, abs, and legs respectively on different days.

2. Healthy diet – Keep your gut healthy for a healthy erection

Manage erectile dysfunction with balanced diet

Why diet is important:

No one diet works as a cure-all. Various studies have suggested a solid link between diet and ED. The outcome of this study is astonishing.

  1. ED is less common among those who follow a Mediterranean diet.
  2. Weight loss improves ED in people with overweight or obesity.
  3. Those who follow a “western diet” may have lower semen quality.

So Mediterranean diet is very good for the heart and ultimately for the cardiovascular system.

What to eat for a healthy diet:

Following foods are linked to prevent erectile dysfunction with time.

  1. Fruits
  2. Green leafy vegetables
  3. Whole grains
  4. Fish and chicken
  5. Eggs
  6. Watermelon, papayas, bananas
  7. Pistachio
  8. Dark Chocolate
  9. Coffee
  10. Walnuts and cherries

Constipation and indigestion are also leading cause of erectile dysfunction so better cure it.

Also, it has been observed that men who have chronic vitamin B12 and D deficiency and who eat more red meat are more likely to develop erectile dysfunction.

How do I maintain my diet:

I strictly follow my homecooked Indian diet and try to stick to it.

Somedays could be the cheat days but mostly it should be freshly prepared home-cooked food. Refrain from having oily foods from hotels and restaurants more often.

With time I have included fruits, eggs, green vegetables, carrots, walnuts, dates, almonds, raisins, cashew nuts etc.

3. Quit smoking/ Rare drinking – Very necessary to prevent erectile dysfunction

Quit smoking Rare drinking Very necessary to prevent erectile dysfunction

Why quitting is important:

This is already a known fact that smoking is injurious to overall health and is a curse for erectile capabilities.

Cigarette smoking may damage just about every part of the body. This is a leading cause of lung cancer too.

An erection occurs when thin arteries in the penis expand and it results in a rush of blood to the penis. Smoking causes the hardening of arteries and reduces the blood flow to the penis.

Similarly, heavy drinking is also linked with erectile dysfunction. Sexual dysfunction is common in patients with alcohol abuse. Heavy drinking proportionately increases the risk.

There was a clinical trial where 100 patients who had alcohol dependence syndrome were assessed. 72% were found to have one or more sexual problems. The most common were premature ejaculation, low libido, and erectile dysfunction. 

How to quit smoking and drinking

I was a smoker earlier though not a chronic one. There is not a single and simple way to get rid of smoking addiction. Simple, you have to choose between your healthy sex life or smoking.

Your decision will pave the future road. 

Similarly, having to drink occasionally is normal but avoid being an alcoholic. Your life your choices.

How did I quit smoking/ drinking:

 I had quit smoking as soon as I got cured of erectile dysfunction by stem cell therapy. I had no other choice than to quit it. 

Also, with time, I reduced my alcohol intake and now I am alcohol free for 3 years.

4. Prevent erectile dysfunction by 8 hours sleep 

Manage erectile dysfunction with proper sleep cycle

Why sleep is important:

I have already mentioned in my previous blog why sleep is important to prevent erectile dysfunction. Several studies have found links between erectile dysfunction and sleep loss.

Good sleep is necessary for enhancing energy, mood, and overall quality of life, and importantly testosterone production. Testosterone is produced at night and reaches a peak in the morning. That’s why we wake up rock hard.

Overall, sleep apnea has been strongly linked to infertility and decreased libido. So, sleep is as important as diet.

How to sleep well:

The following points may help you to get a good sleep.

  • Try to maintain your waking and sleeping time.
  • Exercise in the evening so your body will get tired and it will compel you to sleep early.
  • Do not fill your belly to the brim in dinner. It will cause acidity and refrain you from getting sleep. Keep a little space for digestion to happen.
  • Studies show getting 10-30 minutes of sunlight as soon as you wake up and minimizing exposure to artificial/electrical lights (especially blue/white lights) before bed aids sleep well.

How do I sleep well:

I have tried maintaining my sleep and wake-up cycle. However, this pandemic has disturbed my sleeping cycle too because of work from home routine but slowly things have come to place again.

I keep my mobile away from me 1 hour before sleep and it has given me quality sleep.

5. Groundnut and sprouts in breakfast: important for nutrients and minerals


Why nuts are important:

There were some studies for “Effect of Nut Consumption on Erectile and Sexual Function”, and the conclusion is a healthy diet supplemented with mixed nuts may help to improve erectile and sexual desire.

Men who participated in the clinical trial reported adding nuts and sprouts in breakfast has improved their sexual function to a great extent.

How to take nuts:

Just add one handful of nuts and dry fruits in breakfast and you are good to go.

How do I have nuts

I soak “Chane” and “Moong” all night and have it in the morning breakfast. I also soak almonds and raisins and have them in breakfast.

Remember, nuts/nutrients/minerals are paramount for a healthy erection and to prevent erectile dysfunction.

6. Garlic with honey: Natural aphrodisiac


Why garlic is important:

Research has shown that garlic is very beneficial to prevent erectile dysfunction. It has vitamins and nutrients in large quantity which are very necessary for the cardiovascular system.

Garlic has polysulfides in it, and they promote H2S production, and as a result of this, the blood vessels relax and also, the blood pressure is lowered.

Thus by relaxing blood vessels, it indirectly increases blood flow in the penis and helps in preventing erectile dysfunction

How to take garlic:

Take 3-4 cloves of garlic with honey before sleeping. I am asking you to take it at night because your mouth will stink if you take it in the morning.

Dip it on honey and then chew it and gulp it with water.

How do I take garlic:

I have it every day at night. It has shown good improvements in my overall erection quality.

7. Patanjali Shilajit, Ashwagandha, and Spirulina: for overall best health

Patanjali Shilajit, Ashwagandha, and Spirulina for overall best health

Why supplements are important:

In todays hectic and fast lifestyle, we often ignore being healthy and health take a toll.

In the Indian subcontinent, shilajit is an active compound in the Indian ayurvedic medicine system. It is very commonly used for sexual illness in India.

Shilajit has active ingredients and minerals which help rejuvenate overall health.

It not only improves sexual health, but it has multiple benefits too. It has proved to improve both physical and mental health. Shilajit is a popular aphrodisiac agent for improving sexual performance.

In India, it is the most popular herbal supplement used for curing erectile dysfunction problem in men.

Similarly, ashwagandha and spirulina have shown good results in improving overall health and sexual desire. These supplements will indirectly improve your sexual readiness.

How to take supplements:

Take 1 -1 capsule of each after breakfast. I prefer taking shilajit and ashwagandha in capsule form. You can opt for powder form too if you like.

How do I take supplements:

Obtaining pure shilajit is a challenge and I advise you not to trust any random brand. I use the Patanjali brand because I feel they produce credible products.

I use Patanjali “Ashwashila” and Patanjali “Spirulina” after breakfast daily for 2 months and then I take one month break. Again I start taking them after one month break.

Continuously using the medicine for a long time reduce its efficacy so take a month break-in between



Erection is a complex process that requires the proper functioning of blood vessels, hormones, nerves, and many other processes in the body.

So, overall health ensures a healthy cardio vascular system that is vital for erection. Not only you need to keep your body healthy but your mind too.

Solving erectile dysfunction is not a easy task. In fact, in most of the case, cause of ED remains a mystery.

So, better would be to keep our health under control by adopting healthy lifestyles and habits. If you love sex then start running.

Whatever I have mentioned above is based on my experiences and it need not be followed exactly written. You may add or subtract at your ease.

Do your own experiment, try various methods, supplements, pills for fitness and follow your own drafted healthy lifestyle chart. You are the owner of your life so better live on your own terms.

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