Ways to manage ED without medication

Erectile dysfunction (ED) is a common issue, especially for men over 50. It's estimated that 50% to 70% of men aged 50 to 70 experience mild to moderate ED. Often linked to cardiovascular disease, diabetes, and aging, ED can significantly affect confidence, intimacy, and mental health.

While ED medications like Viagra and Cialis are widely used, they aren’t the only option—and in many cases, they don’t have to be the first. There are proven lifestyle and behavioral strategies that can help manage or even reduce ED symptoms naturally.

“In many cases, lifestyle changes may slow the progress of ED and help manage it, so you may not need ED medications or have to rely on them as much,” notes Dr. Marc Garnick, professor of medical oncology and urologic cancer at Harvard-affiliated Beth Israel Deaconess Medical Center.

1. Improve Cardiovascular Health

ED is often a symptom of poor vascular health. Anything that narrows blood vessels—including high blood pressure, high cholesterol, or smoking—can reduce blood flow to the penis.

Try this:

• Quit smoking

• Lower blood pressure and cholesterol through diet and exercise

• Aim for 30 minutes of aerobic activity most days

Improving heart health supports better erections by enhancing circulation throughout the body.

2. Manage Diabetes and Blood Sugar

Men with type 2 diabetes are more likely to develop ED, especially if blood sugar is poorly controlled. High glucose levels damage blood vessels and nerves critical for sexual function.

Try this:

• Monitor and manage blood sugar

• Work with a provider to adjust diet and medication

• Focus on whole foods, complex carbs, and fiber

Even modest improvements in glucose control can help reduce ED symptoms.

3. Exercise Regularly

Physical activity doesn’t just boost circulation—it also helps with weight loss, hormone balance, and mood. Studies have shown that men who exercise regularly experience fewer ED symptoms, particularly if they are overweight.

Try this:

• Combine aerobic activity (like walking or biking) with strength training

• Start with 20–30 minutes, 4–5 days a week

• Include pelvic floor exercises (Kegels) to strengthen sexual function

4. Address Stress and Mental Health

ED often has psychological contributors such as stress, anxiety, or depression—especially if the condition becomes a source of worry in itself. These factors can lower libido and interfere with arousal and performance.

Try this:

• Consider cognitive behavioral therapy (CBT) or couples counseling

• Practice mindfulness or meditation

• Talk openly with your partner and healthcare provider

Reducing mental stress can remove a major barrier to healthy sexual function.

5. Maintain a Healthy Weight and Diet

Obesity is a risk factor for both ED and the chronic conditions that cause it. A balanced diet can improve energy, blood flow, and testosterone levels.

Try this:

• Adopt a Mediterranean-style diet: rich in vegetables, fruits, whole grains, fish, and healthy fats

• Avoid processed foods, excessive sugar, and high-fat meats

• Focus on long-term habits rather than quick fixes

Consider a Holistic, Long-Term Approach

While ED medications offer fast results, lifestyle changes support long-term improvement and overall health. For many men, combining natural approaches with medical guidance leads to the best outcomes—without becoming dependent on pills.

Taking a holistic approach to managing erectile dysfunction can improve your quality of life and overall health. Bastion Health offers expert virtual care and personalized support to help you explore lifestyle changes and treatment options—all conveniently covered through your employer-sponsored benefits.