In this article, we shall be discussing the practical ways to prevent and overcome erectile dysfunction without having to take dangerous drugs and concoctions. . 

Every man wants their sex game to be top notch. The feeling of being able to maximally satisfy your partner sexually is great, until the ‘evil’ – erectile dysfunction creeps in, thereby putting a strain on your sex life.

We do not want to see your sex life and relationship suffer, hence, the reason for putting together this article.

With these practical means (that would be discussed shortly) in place, your sex life is about to get more interesting, and for once, you need not worry about Erectile Dysfunction (ED).

But first, let’s help you understand the basics.


What is an Erection?

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An erection is characterized by the firmness, hardness and enlargement of the male sex organ – the penis. It can be said to be the state of the penis when it is filled with blood.


How Does an Erection Occur?

It all begins with sensory and mental stimulation. When a man has sensual thoughts, sees or perceives something or even experiences a direct contact with his penis; his nerves send chemical messages to the blood vessels in his penis.


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The messages sent to the blood vessels cause the arteries to relax and open up, giving room for the inflow of blood; while the veins remain closed up to prevent the outflow of blood.

Once blood is in the penis, pressure tends to trap the blood within the two chambers (corpora cavernosa), thereby causing the penis to become larger and rigid.

When this happens, a man is said to be having an erection.

An erection ends when the veins open up and accumulated blood flows out of the penis; leaving the penis soft.


What is Erectile Dysfunction?


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Erectile dysfunction, sometimes referred to as impotence is the inability to attain and keep an erection firm enough for satisfactory sexual activity.

As a man, if you persistently have trouble getting an erection, keeping an erection and if you consistently have reduced sexual desire; that’s your clue that something is going on.

You’re most likely experiencing erectile dysfunction.

Erectile dysfunction can stem from a series of factors including:

  • heart diseases
  • high blood pressure
  • diabetes
  • high cholesterol
  • clogged blood vessels (atherosclerosis)
  • obesity
  • metabolic syndrome
  • multiple sclerosis
  • cigarette smoking
  • alcohol intake and other substance use
  • low testosterone
  • stress
  • surgeries or injuries that affect the pelvic area
  • scar tissue inside the penis
  • sleep disorders
  • mental health concerns



Healthy Diet Plan


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Erectile Dysfunction has been linked to heart disease. It is a major risk factor for heart diseases such as heart attack, stroke, atherosclerosis, and other cardiovascular diseases.

Seeing the connection between erectile dysfunction and heart disease, eating a heart-healthy diet should be the ‘go-to’ plan for any man who wants to avoid erectile dysfunction.

A heart-healthy diet is an overall healthy dietary pattern that emphasizes whole grains, high intake of fruits and vegetables, nuts and legumes, low-fat dairy, poultry and fatty fish, healthy oils (olive oil, canola, avocado).

When practicing the healthy eating pattern, it’s important that you avoid or cut back on full-fat dairy, fried foods, processed foods, red meat, sweets, sugar-sweetened foods/beverages and lastly sodium.

While eating healthy, do not forget to drink adequate amount of water.


Regular Physical Activity


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Erectile dysfunction is mostly caused by blood flow difficulties, more like arterial dysfunction. This is why regular physical activity which has been proven to strengthen the heart and improve circulation should not be left out when it comes to achieving constant erection.

Evidence-based studies tell us that men who are physically inactive are at higher risk of erectile dysfunction as compared to men who are physically active.

Regular physical activity increases blood flow through the body, including the penis. To add to the benefits, it improves erectile function via various mechanisms, lower your risk of heart diseases such as coronary artery disease, blood pressure, heart attack, and hypercholesterolemia.

Aerobic and resistance exercises with moderate-to-vigorous intensity are the most effective when it comes to improving erection.


Avoid Smoking



Let’s not even talk about how smoking can damage practically every part of one’s body. From inception, smoking has been an enemy to the blood vessels in our body. Not only do they injure the lining of the blood vessels, they also affect the way they function.

It is a known fact that erection happens only when the arteries in the penis expand and fill the penis with blood; but in a situation whereby smoking has destroyed the blood vessels of the penis, how then would an erection happen?

So when the thought of smoking drops in your mind, remember erectile dysfunction. You would be doing yourself and your sexual life a huge favour by avoiding smoking.

If you wonder how heavy smokers are able to satisfy their partners or perhaps you know a smoker who is very sexually active and does not suffer erectile dysfunction, be rest assured that it is not ordinary.

They usually make use of drugs and concoctions to boost their sexual power and this is another health danger on its own. When they will be suffering the consequences, you may not be there to witness it.

So, there is no excuse. Whatever, every action has its own consequences, no matter how smart we think we are in cutting corners.


Limit Alcohol Intake or Drink in Moderation

Okay calm down, no one is trying to cause enmity between you and your favourite alcoholic drink. We are only saying you should reduce the amount of alcohol you take.

And if the question running through your mind while reading this is, ‘what does alcohol have to do with my erection?’ Here’s an answer- High intake of alcohol puts too much burden on the liver, and when the liver is unable to perform its detoxification function, toxins build up in the body thereby affecting organs in the body including your sexual organs.

Many studies have shown the association between chronic alcohol consumption and erectile dysfunction; heavy drinkers tend to experience sexual dysfunction more often.


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Since alcohol is a depressant, other symptoms like decreased mood levels, decreased libido are experienced.


Achieving and Maintaining a Healthy Weight

If you are overweight or obese, losing weight to achieve a healthy body weight should be part of the plan. Obesity has been shown to lower testosterone (a hormone that boosts sex drive) in men.

Obesity is also a risk factor for diabetes, high blood pressure, high cholesterol and cardiovascular disease. With obesity present, the risks of developing one or more of these conditions are increased.

These conditions listed above can cause erectile dysfunction on their own; when coupled with obesity, the chance is greater.


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Losing weight through healthy eating and regular physical activity would restore normal erectile function.


Beware of High Blood Pressure and High Cholesterol

High cholesterol is a direct cause of erectile dysfunction. High levels of cholesterol in the blood result in buildup of cholesterol in the arteries; this in turn narrows the blood vessels and limit blood flow. That implies less blood flow to the penis.

In the same vein, high blood pressure impacts sexual life of men negatively. What it does is that it damages the lining of blood vessels, resulting in hardening and narrowing of the arteries. You already know the fate of the penis – less blood flow. And when there is less blood flow to the penis, erection isn’t assured.

So what’s the solution? Keep your blood level and cholesterol level in check. Sometimes, many might not be aware they have high blood pressure till it leads to complications. It’s best to regularly check your blood pressure just for awareness sake.


Avoid Risky Sex


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We do not want you to break your penis (lol).

Yes, we are aware that there are no bones in the penis, but the tubes that are filled with blood during an erection can burst when violently twisted. That is what breakage infers.

When this breakage happens, blood pours out of the tubes causing a painful swelling of the penis. This injury can lead to low sex drive, erectile dysfunction, premature ejaculation, even prostate cancer.

So, if you ever experience any case of penile injury, its best to talk to your doctor without any delay.

But most importantly, cautiousness is important while having sex if you do not want to be a victim of penile injury.

Do not let 15 minutes enjoyment cause you a lifetime of regret.


Reduce/Avoid Stress


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Stress, particularly chronic stress, affects erectile function and sexual function as a whole.

Stress causes fatigue, low testosterone levels.

When testosterone levels are low, the urge to have sex is usually nowhere to be found. And when the urge diminishes constantly, getting or keeping erection becomes a problem. In the long run, this affects not only your sex life, but your relationship as well. It might even go as far as affecting your mental health.

To avoid all of these, you should learn to reduce stress or avoid chronic stress completely.


Be Proactive


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This means that you should cultivate the habit of taking immediate actions when you notice that things go wrong.

Being proactive could mean seeking help immediately you notice a change or perhaps a reduction in your sexual drive and strength.

If you currently suffer from low libido, low sexual drive, erectile dysfunction and premature ejaculation, a good way to help regain your energy is by using the Opti-Man Herbal Combo. It is 100% natural and safe for consumption with a very high level of efficacy.

Click here to check it out.

If this has been helpful to you in any way, kindly share it with other men to benefit too.

Drop your questions and contributions in the comment box below.


Stay healthy and never give up!


Plan B Wellness Limited

WhatsApp: +2348099666658, +2348099666648

Call: +2348099666650


Twitter/Instagram: @planbwellness


  1. Scholastica Aniazor


  2. […] Smoking is a lifestyle practice that has a detrimental effect on your overall health. It has been found to reduce ejaculate volume as well as sperm density and motility. Also, smokers have lower zinc content in their semen, which can reduce sperm production. It damages the epididymis (a duct behind the testes that serve as a passage for sperm) thereby affecting sperm functions. There is also a grievous effect on erectile function. […]

  3. […] An erection is a hardening of the penis that occurs when the penis fills up with blood. […]

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