Food And Exercise Tips For Common Men’s Sexual Health Issues -

Biggest Lifestyle Culprits

- Abdominal Obesity And Insulin Resistance

- Chronic Stress & Poor Sleep (↑ Cortisol, ↓ Testosterone)

- Smoking / Heavy Drinking (Vascular Damage)

Food Practices That Are Beneficial

Mediterranean‑Style Plate – Plenty Of Colourful Veg, Fruit, Whole‑Grains, Extra‑Virgin Olive Oil, Oily Fish (Omega‑3s Improve Endothelial Blood Flow).
Nitric‑Oxide Boosters – Beetroot, Spinach, Rocket, Pomegranate.
Zinc & Selenium – Pumpkin Seeds, Oysters, Eggs, Brazil Nuts (Testosterone & Sperm Quality).
Antioxidant Spices – Ginger, Turmeric, Garlic Improve Circulation And May Raise Libido.
Limit Ultra‑Processed Carbs, Sugary Drinks, Trans‑Fats; They Spike Insulin And Blunt Sex Hormones.

Exercises That Matter

Goal	What To Do	Why It Helps
Improve Erections & Stamina	30 Min Brisk Walking Or Cycling, 5 Days/Wk	Aerobic Work Keeps Penile Arteries Flexible
Boost Testosterone	Full‑Body Resistance Training 3×/Wk (Squats, Dead‑Lifts, Push‑Ups)	Heavy Compound Lifts Trigger Hormone Release
Stronger Pelvic Floor	Kegel Holds: Contract Muscles As If Stopping Urine, 5 Sec On / 5 Sec Off, 3 Sets × 10 Reps Twice Daily	Increases Ejaculatory Control & Erection Hardness
Reduce Stress	10–15 Min Daily Yoga Or Box Breathing (4‑4‑4‑6 Count)	Lowers Cortisol, Improves Desire

“Click the Below link and learn about exercise.”

When To See A Doctor

Erection Issues Lasting ≥3 Months
Painful Intercourse Or Ejaculation
Loss Of Morning Erections + Low Mood Or Fatigue
Peyronie’s (Penile Curvature) Or Infertility Concerns
These Can Signal Cardiovascular Disease Or Hormonal Disorders That Need Lab Work And Imaging.

Nature Hospital – Sexual Wellness Clinic

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Nature Hospital