5 Common Habits That Fuel Erectile Dysfunction

Having erection troubles every now and again is a normal part of having a penis. But when these issues are ongoing, they can interfere with the enjoyment of your life inside and outside of the bedroom.

Erectile dysfunction, also known as ED, is defined as the persistent inability to attain or sustain an erection long enough to have sex. It’s a condition estimated to affect as many as 30 million men in the United States.

In the past, erectile dysfunction was thought to have primarily psychological causes. Now, experts say it’s actually more common for ED to be caused by physical health issues. These include conditions like type 2 diabetes, heart disease, high blood pressure and vascular disease, among others.

Erectile dysfunction can sometimes be an early warning sign of an underlying health condition that needs treatment. So it’s crucial to talk to your doctor if you’re experiencing continued erection problems.

Some prescription drugs — such as antidepressants, blood pressure medications and sedatives — can also be a culprit. Mental health issues like depression, anxiety and stress can cause or contribute to ED as well. And in some cases, a combination of physical and psychological factors may be at play.

Here, we’ll focus on the everyday habits that can make erectile dysfunction worse. Below, urologists share the lifestyle factors you should be aware of.

A drink or two here and there may not have a big impact on ED issues, but excessive alcohol consumption can lead to erectile problems in the short- and long-term, Dr. Kian Asanad, urologist and University of Southern California’s Fertility & Men’s Sexual Health Center, told HuffPost.

“Alcohol is a depressant that can interfere with the brain’s ability to send the necessary signals to trigger an erection,” Asanad said. “Chronic heavy drinking also lowers testosterone levels, which are essential for sexual function, and can lead to permanent nerve damage, further complicating erectile dysfunction.”

Not only that, chronic alcohol use can lead to or worsen symptoms of depression and anxiety, both of which can have a negative effect on your sexual health, said Dr. Nelson Bennett, an associate professor of urology at the Northwestern University Feinberg School of Medicine.

Research suggests that inadequate rest can increase cortisol levels and may also decrease testosterone levels (though how significant the decrease is appears to depend on how sleep-deprived you are), both of which can worsen ED.

“High cortisol levels lead to increased stress and anxiety, weight gain, moodiness and decreased mental performance,” Bennett said. “Chronic sleep deprivation can lead to fatigue and a diminished interest in sexual activity.”

That lack of interest can, in turn, worsen sexual dysfunction, creating a feedback loop, he said.

“Men who do not get enough sleep may not produce enough signal from their pituitary gland and suffer from low testosterone and erectile dysfunction,” Orange County, California, urologist Dr. Aaron Spitz, author of “The Penis Book,” told HuffPost. “Burning the candle at both ends leads to a burned out wick.”

Plus, “poor sleep can lead to high blood pressure and poor circulation, which will lead to and exacerbate ED,” Bennett added.

Regular aerobic exercise, such as walking, cycling or swimming, can significantly improve erectile function, research has shown. On the flip side, a lack of physical activity means you may be missing out on these sexual health benefits.

A 2023 study published in the Journal of Sexual Medicine found that exercise can, in some cases, improve ED symptoms as well as medications like Viagra can.

“It’s important to recognize that erectile dysfunction can often serve as an indicator or barometer of underlying cardiovascular health,” urologist Dr. Amy Pearlman, who was not involved in the study, told WebMD.

“It stands to reason that any intervention aimed at enhancing cardiovascular health may also have a positive impact on erectile health,” she added.

Here’s yet another reason to kick that cigarette or e-cigarette habit.

“Smoking damages blood vessels and reduces blood flow throughout the body, including to the penis,” Asanad explained. “Nicotine causes blood vessels to constrict, which limits circulation necessary for an erection. Over time, the toxic chemicals in cigarettes can lead to long-term vascular damage, making it harder to maintain or achieve erections.”

Smoking also increases your risk of developing health conditions like diabetes, heart disease and hypertension, which can themselves cause erectile dysfunction. Men who smoke are 1.5 to 2 times as likely to develop ED compared to non-smokers.

More scientific research is needed to study marijuana’s effect on sexual health. Some people report that using cannabis increases their libido and improves their sexual performance.

In the long-term, however, it can negatively impact your erectile function and sexual health, Asanad said.

“THC, the active compound in marijuana, affects the brain’s neurotransmitters, disrupting the signals needed to achieve an erection,” he said. “Over time, chronic marijuana use can also lower testosterone levels, leading to reduced libido and sexual performance.”

Marijuana use can also hinder blood vessel function, which may reduce the blood flow to the penis necessary for maintaining an erection, he added.

“Additionally, it may increase anxiety and paranoia in some individuals, contributing to performance anxiety and worsening erectile dysfunction symptoms,” Asanad said.

Nixing bad habits and establishing healthier ones, like exercising at least a few times a week and consuming a nutritious diet, can help reduce ED, Asanad said.

“Regular exercise improves blood circulation, reduces stress, and helps maintain healthy testosterone levels, all of which are crucial for erectile function,” he said.

Asanad recommends a Mediterranean diet, full of fruits and vegetables, whole grains, lean proteins and healthy fats, which can “significantly improve” erectile health, he said.

“Foods high in antioxidants, such as berries and leafy greens, improve blood flow and heart health by reducing inflammation and preventing artery clogging,” he added.

There’s a common saying among urologists that Asanad believes rings true here: “What is good for your heart is also good for your penis.”