Life’s hard enough without things going soft under the sheets.
Between 30 million and 50 million men in the US are facing erectile dysfunction (ED) — including a staggering 70% of men over 70.
While little blue pills like Viagra have long been the trusted wingmen, experts say there’s a whole arsenal of tools that can help you rise to the occasion without a trip to the doctor.
The Post caught up with Dr. Jason B. Carter, board-certified urologist and Medical Advisor at Aeroflow Urology, who laid out 12 ways to boost your bedroom game — including one surprising tip usually reserved for women’s health circles.
What exactly is ED, and what causes it?
It’s when men struggle to get or keep an erection firm enough for satisfying sex at least 25% of the time, according to Harvard Health Publishing.
ED is common, but it’s not a normal part of aging. Stress at work, relationship drama, depression, and even some medications can play a role.
But for about 75% of men, the cause is more complicated. Sometimes, it can signal a deeper medical issue.
“Low testosterone can contribute to ED, fatigue and low libido,” Carter explained.
Mild or occasional ED can also be an early warning sign for heart trouble.
“The penile arteries are small and particularly sensitive to changes in blood flow,” Carter said. “Addressing ED early can reveal, and help prevent, more serious underlying conditions.”
If your ED is linked to another health issue, treating that first might fix the problem. But if not, Carter shared 12 lifestyle changes that can help you stand tall again.
#1: Get your heart pumping
Carter’s first piece of advice is simple: Move more.
“I encourage patients to aim for at least 150 minutes of aerobic activity and two to three strength sessions weekly,” he said. “Even walking after dinner can make a difference.”
Cardio workouts can improve blood vessel health, reduce inflammation, boost insulin sensitivity and increase nitric oxide — a chemical that’s key for erections.
Meanwhile, resistance training helps maintain testosterone levels and muscle mass, both essential for keeping things going strong in the bedroom.
#2: Lose the belly
“A waistline over 40 inches is a known risk factor for ED,” Carter warned.
That belly fat isn’t just sitting there. Instead, it’s hormonally active, lowering testosterone levels, increasing inflammation and impairing blood circulation. All of that makes it tougher to get it up and keep it that way.
“Losing even 5 to 10% of body weight can significantly improve symptoms,” Carter said.
#3: Eat like the Greeks
A Mediterranean-style diet rich in vegetables, whole grains, healthy fats and lean proteins can boost the production of nitric oxide.
It also boosts the endothelium — the inner lining of your blood vessels — which plays a key role in controlling blood flow to the penis, essential for strong erections.
“Leafy greens, beets, salmon, berries, nuts, and olive oil are excellent choices,” Carter recommended. “Avoid processed carbs, sugary beverages, and fried foods, which impair circulation.”
#4: Quit smoking and cut back on booze
“I advise limiting alcohol to one or two drinks per day, and eliminating tobacco altogether,” Carter said.
Tobacco — even from vaping — wrecks blood vessels and cuts blood flow to the penis. Meanwhile, heavy drinking suppresses testosterone levels and desensitizes the nervous system, he explained.
#5: Sleep tight
Testosterone peaks during deep sleep, so don’t skimp on the shut-eye. Sleep apnea, insomnia or even a irregular sleep schedule can throw your hormones off and make ED worse, Carter warned.
“Men should aim for 7–8 hours of restful sleep nightly and consider a sleep study if snoring or fatigue is present,” he advised.
#6: Chill out
Stress triggers your body’s “fight or flight” mode, which shuts down arousal. Performance anxiety and emotional strain can also block the erection reflex.
For this, “daily mindfulness practices, therapy, breathing exercises and relationship support can be surprisingly effective,” Carter said.
#7: Try Kegels
“Yes, Kegels work for men too,” Carter said.
This exercise firms up the pelvic floor muscles — which form a sling that supports your bladder bowel, and prostate — helping with bladder and bowel control, sexual function and core strength.
“I recommend three sets of 10–15 slow contractions daily, holding each for 3–5 seconds,” Carter said, noting that this can help improve erection rigidity and ejaculation control.
#8: Check your medicine cabinet
Certain medications, including SSRIs, blood pressure drugs and antihistamines, can tank your performance.
“Patients should never stop a prescribed medication without guidance, but they should ask if alternatives exist,” Carter said. “I also caution against unregulated “testosterone boosters” or male enhancement supplements sold online.”
#9: Cut back on the porn
For some, Carter said too much screen time can dull your sexual response and make real-life intimacy less satisfying.
“Taking a break or cutting back can help reset arousal pathways and improve responsiveness,” he advised.
#10: Embrace the cold
Cold showers or ice baths — even just 30 to 90 seconds — can boost circulation, cut inflammation and give your dopamine production a gentle nudge, Carter said.
“While not a standalone treatment, this practice may offer additional benefits when part of a larger health routine,” he noted.
#11: Mind your nutrients
Zinc, vitamin D, magnesium and B vitamins all play a big role in hormone production and nerve health — but studies show that plenty of Americans are running low on these essentials.
“Men with restricted diets or absorption issues may benefit from lab testing and physician-guided supplementation,” Carter said.
#12: Turn feelings into firepower
“Erectile function is not just physical, it’s relational,” Carter said.
Trust, affection and good communication boost sexual confidence and performance. Studies show that men who have stronger emotional bonds with their partner tend to have fewer ED issues or bounce back faster.
“Investing in your relationship outside the bedroom often improves what happens inside it,” Carter said.
