Do This Simple Trick to Cure Erectile Dysfunction (ED)

Here’s a simple trick to cure ED: ensure you are in good mental health.

No joke here. It’s the most important thing that you can do to help yourself get hard when you want and whenever you want.

A good portion of our patients come to us with poor erectile function and decide that a pill is what they need.

Pills can help you, no doubt.

But the other part of the equation is how you engage in self-care.

Ask yourself: are you sleeping late? Are you overstressed at work? Burned out with little time for relaxation? Easily triggered?

If you feel that your erectile dysfunction comes from psychological causes, then you need to work on it.

You need to resolve it step by step to improve your mental health.

It’s just that simple.

We understand that this isn’t easy, so we are going to outline some steps you can take today.

How to improve your mental health and cure your ED

Erectile dysfunction is most of the time just because of stress and performance anxiety and can be easily treated by simple tricks, which are:

Frequent exercising reduces ED

Exercise plays a key role in IPPT which we call Integrated Penis Perfection Therapy.

And it’s not just us talking cock here.

Many studies have proven that men who exercise or maintain an active life are less likely to suffer from erectile dysfunction, and it has also been shown that it favours the treatment of erectile dysfunction.

A Harvard University study reveals that by walking 30 minutes a day, the risk of suffering from erectile dysfunction drops by 41%.

What Harvard says about ED and exercise

An article by Harvard Prostate Knowledge showed that the more exercise you do, the less likely you will develop ED.

Here’s the summary,

“Men who ran for an hour and a half or did three hours of rigorous outdoor work per week were 20% less likely to develop ED than those who didn’t exercise at all.

More physical activity conferred an even greater benefit: men who ran two and a half hours a week were 30% less likely to develop the condition than their sedentary counterparts.

Interestingly, regardless of the level of exercise, men who were overweight or obese had a greater risk of ED than men with an ideal body mass index, or BMI.”

What does Harvard recommend regarding ED?

The Harvard study says there is no specific exercise program for men looking to reduce ED, but including half an hour of physical activity for the majority of the week brings health benefits.

The activity should be at a moderate pace which they define as being able to carry a conversation.

They recommend walking for people of all ages and fitness levels because it is safe for nearly everyone as it doesn’t “jar joints or raise the heart rate to a level that would be dangerous, even for someone who is not in good shape.”

How does exercise help erectile dysfunction?

Physical activity has shown a positive influence on both organic and psychogenic erectile dysfunction. All this through different glucose and lipid metabolism mechanisms, blood pressure regulation, nitric oxide production, and hormone modulation.

Exercising generates an increase in the production of systemic nitric oxide. It causes an increase in blood flow in the penis, increases the activity of an enzyme (PON-1) that has an antioxidant mechanism associated with circulating HDL, and decreases oxidative stress.

In a nutshell, exercise produces naturally occurring chemicals that help open the “floodgates”, allowing blood to flow to give a firmer and harder erection.

Exercise significantly promotes healthier vessels, similar to how exercises prevent heart diseases and stroke.

Having an increase in one’s perceived attractiveness also helps a boost in confidence.

Think about how a flatter tummy or more muscle definition can contribute positively to your confidence with your partner.

Plus, many hormones, such as serotonin, dopamine, and endorphins, are released naturally by the body’s glands during sporting activity. These chemicals generate a feeling of well-being, calm, relaxation, pleasure, and happiness. It helps to release stress and clears the mind of all those negative thoughts, decreasing anxiety levels.

Creating an exercise plan to cure ED

Before you go ahead with exercise, make sure to check with our doctors.

Our doctors can ensure that you have the highest chance of success while ensuring you’re working within your capabilities.

After all, you cannot piah your way to healthiness like you could for your school exams. Rather, you must see your journey to curing erectile dysfunction naturally as a marathon.

The type of physical activity to be performed will depend on the cause of the erectile dysfunction, the patient’s age, previous physical condition, and whether he has underlying pathologies. It should be adapted to each individual and his or her particular needs. Consult our doctors and seek help.

National Physical Activity Guidelines in Singapore

The Health Promotion Board (HPB) has put out a document that speaks to the physical activity recommendations.

Here are their recommendations for adults 19-49 years old.

Everyday activities:

• Take the stairs regularly
• Walk to do your errands
• Alight one stop earlier when taking public transportation
• Do 5-10 minutes of standing or physical activity after every 90 minutes of sedentary time

Aerobic activity

• 150 aerobic activity points

The document describes 150 minutes of moderate intensity activity or 75 minutes of vigorous aerobic activity.

We’d like to think of one minute of moderate activity as one point, and one minutes of vigorous activity as two points.

The HPB also says that activity should be performed for at least 10 minutes per session.

Strength activity

The HPB recommends you do it twice a week.

Qigong, Tai Chi, yoga, pilates, weight lifting, resistance bands, dragon boating and rock climbing are some examples of strength activities.

You should work on your major muscle groups including legs, hips, back, abdomen, chest, shoulders and arms.

How are intensity levels defined?

Depending on which age group you are in, the HPB has different standards for a moderate and vigorous activity.

19-49 age group

For adults 19-49, a moderate activity “causes a noticeable increase in breathing and heart rate. For instance, adults should still be able to talk but do not have enough breath to sing while engaging in brisk walking 5 – 7 km/h, dancing, low-impact aerobics, leisurely bike riding, snorkelling, playing doubles tennis or table tennis, etc.”

And a vigorous activity “causes a large increase in breathing and heart rate. For instance, adults should still be able to say a few words but are not out of breath while engaging in jogging, step aerobics, swimming laps, fast bike riding, playing soccer, volleyball, basketball, netball or badminton, etc.”

50+ age group

The HPB uses an intensity scale from 0-10 where sitting is zero and the highest level of effort possible is 10.

A moderate-intensity activity is a 5 or 6 and a vigorous-intensity activity is a 7 or 8.

They elaborate, “a moderate-intensity aerobic activity causes a noticeable increase in breathing and heart rate eliciting a relative intensity rating of 5 – 6. For instance, older adults should still be able to talk but do not have enough breath to sing while engaging in brisk walking, ballroom dancing, low-impact aerobics, leisurely bike riding, playing golf or table tennis, gardening, doing housework, etc.

Whereas a vigorous activity is defined as “causes heavy breathing and increase in heart rate eliciting a relative intensity rating of 7 – 8*. For instance, older adults should still be able to say a few words but are not out of breath while engaging in brisk walking up hills, jogging, step aerobics, swimming, playing badminton, etc.”

Incorporating smart tech into your workout plans

If you are the owner of a smartphone or a smartwatch, it’s likely you have a better way of tracking and measuring your activity levels than just subjective judgement.

For example, Apple iPhones have the Health app that can track certain activity data such as steps, distance walked/ran and flights of stairs climbed.

Android phones have their own equivalents such as Samsung Health which can not only track steps, but they can also track specific activities. Some higher end Samsung phones also have a heart rate sensor that can measure the intensity of your workout.

Then, you can also consider getting a smartwatch which can track your heart rate from your wrist, track your activity patterns, log your progress to completing 150 activity points and they can remind you to stretch after idling for too long.

Specific employment of smart tech can significantly help you develop better habits and be more accountable to your health.

If you want to last longer and beat premature erectile dysfunction, do these SIMPLE exercises.

Eat a healthier diet and see your ED diminish

“The desire for food and sex is part of human nature” – Confucius “The Book of Rites”

The belief that taking certain foods can improve one’s sexual prowess has long existed throughout history and among different cultures. In historic Singapore, penis soup and testis soup was popular, whilst Surabaya was known for cobra meat and cobra blood which had claims of improving erections.

References to aphrodisiacs can be found in elaborate details from the medical sources of ancient Egypt, Greece and Rome, to ancient China, India and the Middle East, and even in traditional pharmacies of several African and South American cultures.

Examining the research

When researching this article, we referred to a medical article written by Dr. Peter Lim Huat Chye, entitled Asian herbals and aphrodisiacs used for managing ED.

Dr. Peter Lim is a practicing senior consultant urologist in Gleneagles Hospital’s Andrology, Urology and Continence Centre.

Among Peter Lim’s many achievements, he is also the founder of the Singapore Men’s Health Association which dedicates itself to healthy aging and awareness of men’s health.

Finally, Dr. Peter Lim is also listed as a medical advisor of Noah Singapore.

Noah Singapore is a men’s health clinic that treats erectile dysfunction, among other medical conditions that men can suffer from. Noah Singapore has been reviewed on Google and Facebook and has a 4.7 star rating and a 5/5 rating on Facebook.

Noah Singapore also has a female counterpart called Ofzoey, which was featured alongside Sire in a Business Times article.

Tia gong (hearsay) does not equal to scientifically proven

However, pharmacological research has not been the most enthusiastic in the vast knowledge banks of aphrodisiacs across world history. Most of the traditional foods or herbs that have been sworn by to improve one’s sexual prowess have never been subjected to modern scientific investigations.

Foods for ED do not treat ED and they are still not a replacement for medications. However some of them have some effects in boosting testosterone and sperm count.

Here, we will discuss how some popular foods for ED in Singapore work to bring it up.

Ginseng

Ginseng was advocated as a treatment for ED way back in 2600 BC by the mythical Emperor Shen-Nung. He particularly described a “warm and sexually pleasurable feeling” after chewing the root. Even the legendary Chinese Emperor needed that extra lift!

Modern-day research has been primarily confined to laboratory animals. These studies have found that Ginseng contains significant levels of compounds that can increase testosterone levels. There is also evidence to suggest that compounds in Ginseng could possibly increase blood flow to the penis, improving ED.

Deer velvet

Deer velvet is the most popular amongst Chinese sexual tonics. Deer velvet refers to the growing bone and cartilage that develops into deer antlers.

In Chinese medical teaching, kidneys play a key role in sexual function; hence foods and herbs such as this can “cure” infertility and even increase semen production.

However, early research suggests that taking deer velvet powder for 12 weeks does not improve sexual function or desire among human males compared to a placebo.

Gingko biloba

Gingko is an herbal supplement derived from the ginkgo tree, known to be among the oldest living species on earth. Early reference to its medicinal use was in 2900 BC Chinese Materia medica which believed it increased sexual energy.

It has been found that Gingko contains two main active components: flavonoid glycosides and terpene lactones. Research has shown that terpene lactones increases blood flow to both the brain and the genitals, significantly increasing the production of chemicals in the brain such as dopamine and adrenaline that improves pleasure arousal and alertness.

Tongkat Ali (Eurycoma longiflora)

Tongkat Ali (also known as Long Jack, Malaysian ginseng) originates from a plant known as Eurycoma longifolia, which is native to the Southeast Asia region. It has been found that Tongkat Ali enhances the body’s natural machinery of building testosterone.

In animal studies, Tongkat Ali increases the number of times and duration of sexual performance with testosterone levels increasing up to 440% in some animals. In human studies, testosterone levels have been shown to increase when taken regularly over a period of time. Sperm concentration and motility as well as the energy of the individual were given a boost with Tongkat Ali.

Horny Goat Weed (Epimedium extract)

The story goes 2000 years ago; a Chinese farmer tending his herd of goats observed that his goats were more in the mood to procreate after feeding on this herb.

The active substance from horny goat weed was reported by Xin Zhong Cheng at Beijing Medical University as Icariin. It was found that Icariin works similarly to PDE5-inhibitors like Viagra – improving blood flow to the penis and creating an erection. However, it was also reported that Viagra was still 80 times more potent than Icariin.

Oyster meat

The legendary lover, Giacomo Casanova (1725-1789) was said to have started each day by eating 50 raw oysters. Known to be a powerhouse of protein and minerals, oysters are excellent for men’s reproductive health and endurance.

Historically known as an aphrodisiac, flavonoids in oyster meat have been shown to stimulate the reproductive system. However, its potency has not been fully validated.

Animal penises/testicles

Many Chinese people believe eating animal organs will nourish a human’s frail organs accordingly. For example, if you have weak legs, eat chicken feet; if you want to enhance the brain, eat a pig’s brain; and if you want to improve your sex drive, take on some penises and testicles.

Derived from bulls and wild boars, they have been used as a way to possibly increase testosterone levels and sperm counts. In Singapore, testis soup was once very popular. It is still sold in parts of China and Japan. However, research has yet to validate any of such claims.

Short-term use of these foods at standard recommended doses do not appear to have a significant side-effect profile and is safe for consumption in most people. Prolonged use of these foods, however, may cause a variety of mild side effects.

Can durian, the king of fruits, make you “King” in bed?

Many have asked about what’s the effect of durian and its effect on erectile dysfunction. We went outside of Dr. Lim’s research to find out.

In Singapore, we can see that various types of durians such as “Mao Shan Wang”, D24, Red Prawn, XO, etc. are on sale. Despite having a strong smell, durian is one of the most nutritious fruits in the world. There are even claims that durian is an aphrodisiac, which spices up sexual activity. Is this a myth, or a truth?

Durians and aphrodisiac

The king of fruits – You either hate it, or you love it.

For Singaporeans (or have lived here for a while), our craze for it comes each time the monsoon season blesses us with its succulent varieties.

But do you know that our favourite “King of the Fruits” is also thought to be an aphrodisiac. This belief is mostly in Southeast Asia, where durians mostly originate from.

An aphrodisiac is defined as any food or drug that arouses sexual desire and enhances sexual pleasure and performance.

The name “aphrodisiac” comes from the Greek “aphrodisiakon”, which pertains to Aphrodite, the Greek Goddess of love.

You might be familiar with some of the “reputable” natural aphrodisiacs, such as oysters, chocolate, spicy foods, alcohol, saw palmetto, ginseng, and maca root – each may have a different purported mechanism to improve sexual health.

So, why do folks believe that this spiky fruit can help harness a man’s sexual poweress?

Durian makes you feel “hot”

Eating durian can sometimes induce a feeling of “heatiness”.

This sensation may at times be perceived as sexual arousal, especially if you are sharing its flesh with your partner.

From the Traditional Chinese Medicine (TCM) perspective, durian has a strong “warming” property.

TCM believes that Durians can make us Shanghuo (上火), which basically describes an imbalance of Yin-Yang when Yang overwhelms Yin – the excessive Yang energy is translated as “internal heat”.

Whereas from the Western Medicine point of view, eating durians might actually cause a momentary rise in body temperature.

Calorie-dense foods like durian causes a stimulation of the sympathetic nervous system. This in turn results in a rise in blood pressure and faster heart rate.

These physiological responses can manifest as the sensation of feeling hot and sweating, and even palpitation or feeling “pumped up” – signs that are similar to when you are feeling aroused during sex.

Get a boost of energy from durians

Contrary to the popular myth that durian is unhealthy and fattening, it is naturally rich in nutrients.

It contains nutrients such as potassium, iron, zinc, magnesium, folate, vitamin C, vitamin B complex, and antioxidants.

These vitamins and minerals in durian are considered beneficial for general well-being.

For example, they can improve muscle strength and blood flow, reduce fatigue, relieve stress and anxiety, and support the nervous system.

Giving you a “sugar high”, the high carbohydrate content in durian can give you a quick boost in your energy levels.

The rich nutritional components of durians may actually help you feel more ready for a romantic bedroom experience.

Is durian really an aphrodisiac? It’s all in your mind

Unfortunately, like many other aphrodisiacs, the belief that durian can boost libido and sexual performance is not backed by science.

Although we explored how durian might stimulate sexual behaviors, those “mechanisms” are very general.

In fact, any nutritious diet (not only durian) can helps you feel great and energetic overall – which is the key for heightened sex drive and a happier sex.

Also, let’s not forget about the placebo effect.

A placebo is where your belief reinforces a sense of “improved” outcome, despite there being no measurable benefits.

If you believe eating durian will land you a fabulous night, you will be more interested to give out the best shot. After you achieve sexual success, the formed memory will reinforce your action (e.g., eating durian) and belief. And this becomes a positive feedback loop.

In this sense, almost every food (or action) can somehow be considered an aphrodisiac.

As the saying goes – “Mind over body”.

Enjoy your durians, but eat in moderation!

So what’s the verdict on food and ED?

Foods for ED still have a long way to go before they can be used as medical treatment for ED. Although they are natural products, they still have side effects and can possibly interact with other medications.

If you are thinking of trying a food supplement for ED, always speak to your doctor first. Read here to find out how you can protect yourself when purchasing food supplements for ED.

Smoking causes ED. Quit and see improvement.

It is a well-known fact that smoking causes erectile dysfunction². Avoiding smoking or limiting the number of cigarettes consumed per day can help in getting rid of ED.

Action item: Reduce your cigarette consumption by one cigarette today. Then repeat.

Sleeping well gives you a better erection

Regular sleep is important for the maintenance of the overall health of the human body. Sleep deprivation has an association with the occurrence of ED in men³.

Proper sleep of 8-9 hours/day is very helpful in managing erectile dysfunction.

Keeping good sleep hygiene can help you improve your erections, and one of the ways most Singaporeans can help themselves is by keeping electronic devices out of the bedroom.

The smartphone has access to so much entertainment that it can keep you up all night. At the same time, you might start bringing your work into the bedroom and that can become a real impediment to keeping calm before sleeping.

Action item: Find out what is keeping you from sleeping well. Smartphone? Keep your smartphone outside your bedroom. Too hot? Turn on the air con. Too noisy? Try some white noise.

Avoid watching porn

Porn is one of the most harmful things for a person’s sexual health. It can affect mental health as well and can put undue pressure on performing well in bed.

Porn gives us unrealistic expectations of what we need to offer our partners. This might cause you to have performance anxiety when you compare yourself with others.

As a result, this pressure makes a man lose his erection and suffer erectile dysfunction. Avoiding porn can be very helpful in erectile dysfunction.

Action item: Install a browser extension that blocks you from accessing these websites.

Manage your stress

This is probably the most difficult aspect of manage, but it’s also the most important aspect.

Men suffering from anxiety, depression, or any sort of stress are more liable to develop erectile dysfunction.

A study revealed that men who took medication for erectile dysfunction along with stress management showed improved erection as compared to those who only took medicines⁴.

One problem that all men in Singapore face is how our masculinity is tied to our careers. What you own and what you get paid represents a big part of your value.

This also means that some very ambitious men will work very hard at the expense of everything else: family and self-care.

When we consult with our patients, we do advise them to take care of their mental health. This has proven to significantly help reverse their erectile dysfunction along with medication that will help them get through these challenging times.

Ultimately, patients who take on a medicine-and-mental-health approach to solving these problems see great improvement over time.

Action item: You can’t get rid of all your stresses immediately, so think about how you’d like to solve these problems over time. In the meantime, ED medication can help you get through the difficult times.

Avoid alcohol

Alcohol has a mixed impact on the erection of the penis. Men who consume mild to moderate amounts of alcohol have a reduced risk of developing erectile dysfunction, whereas men who consume high quantities of alcohol suffer from erectile dysfunction⁵.

Action item: Is drinking becoming a problem in your life? Consider getting professional help.

Organic causes require different treatments

When lifestyles modification is not enough to cure erectile dysfunction, medicines are considered to let the blood flow in the penis.

Some related health issues include

• Old Age.
• Psychological Problems; Anxiety, Stress, Mental Disorders, etc.
• Prolactin Excess.
• Diabetes.
• Hypertension.
• Smoking.
• Obesity.

One of the most commonly used drug groups for the management of erectile dysfunction is the PDE-5 inhibitor group.

These drugs improve the blood circulation in the penis and help in maintaining the erection for a relatively longer duration⁶.

Conclusion

For at least half of our patients, erectile dysfunction is not a permanent condition, and changes in the lifestyle can lead to a permanent reversal of erectile dysfunction.

Take action today:

• Exercise often
• Eat a healthy diet
• Quit smoking
• Sleep well
• Avoid watching porn
• Manage your stress
• Avoid alcohol

References

1. Gerbild, H., Larsen, C. M., Graugaard, C. & Josefsson, K. A. Physical Activity to Improve Erectile Function: A Systematic Review of Intervention Studies. Sexual Medicine 6, 75 (2018).

2. Kovac, J. R., Labbate, C., Ramasamy, R., Tang, D. & Lipshultz, L. I. Effects of cigarette smoking on erectile dysfunction. Andrologia 47, 1087 (2015).

3. Lin, H.-H. et al. Increased risk of erectile dysfunction among patients with sleep disorders: a nationwide population-based cohort study. International Journal of Clinical Practice 69, 846–852 (2015).

4. I, K. et al. Stress management and erectile dysfunction: a pilot comparative study. Andrologia 46, 698–702 (2014).

5. Wang, X.-M. et al. Alcohol intake and risk of erectile dysfunction: a dose–response meta-analysis of observational studies. International Journal of Impotence Research 2018 30:6 30, 342–351 (2018).

6. Huang, S. A. & Lie, J. D. Phosphodiesterase-5 (PDE5) Inhibitors In the Management of Erectile Dysfunction. Pharmacy and Therapeutics 38, 407 (2013).