A healthy diet can prevent erectile dysfunction

hormonal imbalance, resulting in impotence

Jakarta (ANTARA) – Urology Specialist Consultant Urology Andrology from the Indonesian Association of Urologists (IAUI), dr. Widi Atmoko, Sp.U (K) explained that the application of a healthy diet can prevent sexual problems such as erectile dysfunction or disorders (ED).

Erectile disorders are characterized by the inability of a man to have an erection for three months continuously with various causes ranging from diabetes to an unhealthy lifestyle.

“Not only sexual problems such as erections, but other problems such as the heart must also have a healthy diet. In relation to erections, we must reduce fast food or fast foodthen increase the intake of fruits and vegetables,” he said in the webinar “Male Sexuality: Healthy Husband, Happy Wife” held by Eka Hospital, Thursday.

Widi, who also practices at Ciptomangunkusumo General Hospital, suggested that men limit their intake of soybeans because excessive intake can reduce androgen or testosterone levels, thereby reducing libido.

Regular coffee consumption is said to have a good impact on sexual health because coffee can increase testosterone levels while helping to overcome premature or premature ejaculation problems.

Next, try to detox the body by limiting alcoholic beverages because alcohol can interfere with signaling in hormones and nerves in the glans penis.

Especially for men who like to build muscle, you should be wary of excessive steroids. Excessive steroid intake can indeed increase muscle mass but at the same time reduce the effects of libido hormones.

Next, you should stop smoking. Smoking habits raise the risk of impotence by 1.8-3 times.

Widi said that men should also maintain a normal weight. Excess fat that is commonly found in obesity conditions will change the libido hormone or testosterone into estrogen.

“When this happens, it will cause dysregulation or hormonal imbalance, resulting in impotence, ejaculation disorders and hypogonadism or testosterone deficiency problems,” he said.

Another thing that also needs to be done is to do regular exercise and avoid a sedentary life. A sedentary or sedentary lifestyle increases the risk of sexual dysfunction by 31 percent.

Speaking of sports, according to Widi, the types of exercise that are good for the heart such as running and cycling are also good for sexual function. Especially for those who like cycling, you should do it first bike fitting so that the body posture with the size of the bicycle and pedals can be matched.

“Because in the condition of not doing bike fitting properly, the position is not ergonomic, the pressure in the groin area is high enough it will actually cause erection problems. Especially if you like to do it above 100 km for example. You have to be careful,” said Widi.

Kegel exercises can also be done. This exercise can help strengthen the pelvic floor muscles, coordinate the muscles that play a role in the process of erection and ejaculation and train contractions in the anal area.

Widi advised men to do Kegel exercises 90 times a day, ie 30 times in the morning, 30 times in the afternoon and 30 times at night.

Finally, you should meet the need for adequate sleep, which is 6-9 hours. Lack of sleep or even insomnia can cause a drop in testosterone levels.

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Reporter: Lia Wanadriani Santosa
Editor: Alviansyah Pasaribu
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