Erectile dysfunction is the inability of a man to achieve or maintain erections that are firm enough for sexual activities. In the United States, it affects up to 30 million men. Over 40% of adults are obese. Many overweight men are concerned that weight loss will improve erectile dysfunction, since obesity increases the risk for ED.
Obesity is linked to ED
It is clear that obesity and erectile malfunction are linked. Weight gain can negatively impact sexual health in many ways.
- Vascular Changes- Obesity damages the blood vessels and reduces blood flow. A reduced blood flow can make it difficult to achieve and maintain erections.
- Hormonal Changes Obesity lowers testosterone and sexual drive. Lower testosterone impedes sexual arousal.
- Inflammation- Fat cells release inflammatorycytokines which suppress nitricoxide needed for erections.
- Damage to nerves- Obesity may cause nerve damage, or alter the nerve signals that are involved in arousal.
- Psychological Factors – Low self-esteem, depression and issues with body image due to obesity can also cause ED.
Men with a Body Mass Index (BMI), of 30 kg/m2, or more have a 30% higher risk of developing ED than men with a lower BMI. Risk increases with weight - obese men are three times more likely than men of normal weight to develop ED.
Weight Loss to Improve Erectile Performance
It has been proven that losing excess weight through diet and physical activity can improve erectile functioning in a number of ways.
- Shedding Fat Increases Testosterone- Shedding weight can increase testosterone and stimulate arousal.
- Reduces Inflammation – Losing weight decreases inflammatory Cytokines and increases Nitric Oxide.
- Improves blood vessels function- Weight loss increases blood flow to all parts of the body including the penis.
- Eliminating body fat can reduce pressure on nerves of the pelvis and penis.
- Increases confidence- Weight loss and self-esteem are improved by achieving weight loss goals.
A recent meta-analysis found that men who lost 33 lbs on average saw 26% improvement to their erectile functions compared to men who didn't lose weight. Even a 5- 10% reduction in weight can have a significant impact on ED symptoms.
Tips to Lose Weight and Improve ED
Weight loss is the best way to improve erectile dysfunction.
- For best results, aim to lose 5-10% of your body weight over a period of 6-12 months.
- Concentrate on making permanent lifestyle changes, such as eating unprocessed, whole foods rich in fruits, vegetables and lean protein.
- Limit your intake of high-calorie foods and beverages, such as fast food, sugary drinks and snacks, alcohol and refined carbohydrates.
- Exercise more with strength and cardio training that is appropriate to your fitness level.
- Get 7-9 hours sleep every night and drink plenty of water.
- Use a calorie-tracking app or a food diary to keep track of your progress.
- Mindful eating is important. Control portion sizes and chew your food thoroughly.
- Stress can be managed through relaxation techniques, counseling, and social support if your mood affects your diet and exercise routine.
- Consult a physician, nutritionist or health coach certified.
- Encourage your partner to adopt new healthy habits.
Even a modest amount of weight loss will make a difference. Consistency is the key.
Weight Loss Combined with Other Treatments for ED
Although losing excess weight may help with ED, it is often best used in conjunction with other erectile disorders treatments such as:
- Oral medications- PDE5 Inhibitors like sildenafil, (Viagra), increase blood flow to erections irrespective of weight.
- Injections- Alprostadil can be injected into the penis to produce erections in the short term before weight loss improvement is evident.
- Penis Pumps- Use a penis device to help erections while lifestyle changes are in effect.
- Counseling- Therapy can help manage weight problems linked to depression, low-self-esteem and relationship issues.
- Supplements for health Some supplements, such as DHEA and zinc, support sexual well-being.
- Herbal Remedies -- Medicinal herbs such as Panax Ginseng and Maca Root may help with weight loss.
- Alternative Medicine – Techniques such as acupuncture, along with diet and physical exercise, may help improve erection.
Weight loss takes time. While losing weight, using medications or devices can improve sexual function. The best approach to treatment is a comprehensive one.
The Bottom Line
Men with excess weight can improve their erectile dysfunction by adopting healthy lifestyles that lead to gradual and sustained weight loss. Losing 10% of your body weight can reduce erectile dysfunction and improve libido. Weight management, through nutrition and exercise, is essential for overweight men. Most obese men will see improvements in their erectile function if they tackle ED from different angles.
