TEMPO.CO, Jakarta – Urology specialist consultant urology andrology from the Indonesian Association of Urologists (IAUI), dr. Widi Atmoko, Sp.U (K), explained healthy diet able to prevent sexual problems such as disorders or erectile dysfunction. Erectile disorders are characterized by the inability of men to have an erection for three months continuously with various causes, ranging from diabetes to an unhealthy lifestyle.
“It’s not just sexual matters like erection But other problems like heart also need a healthy diet. In relation to an erection, 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”, Thursday, April 28, 2022.
The doctor who practices at Ciptomangunkusumo General Hospital advised men to limit their intake of soy 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 it can increase testosterone levels while helping to overcome premature or premature ejaculation problems.
Next, try to detox the body by limiting alcoholic beverages because it 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 intake of steroids can indeed increase muscle mass as well as 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, disturbances ejaculationand hypogonadism or testosterone deficiency problems,” he explained.
Another thing that also needs to be done is to do regular exercise and avoid a sedentary life. This sedentary lifestyle increases the risk of sexual dysfunction by 31 percent.
For exercise, the types 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 first make adjustments to your body posture with the size of the bike and pedals.
“Because in the condition of not doing bike fitting properly, the position is not ergonomic, the pressure in the groin area is quite high, it will actually cause erection problems, especially if those who like to do it over 100 km, for example, must 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 recommends Kegel exercises 90 times a day, namely 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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