At home remedies for ED in men over 65

At-Home Remedies for 65 ED: Practical Steps for Men Over 65

Erectile dysfunction (ED) affects many men as they age. At 65 and beyond, changes in blood flow, hormone levels and overall health can contribute to 65 ED. While prescription treatments are often effective, simple at-home remedies and lifestyle adjustments can improve erectile function, overall well-being and confidence.

1. Understand the Role of Lifestyle in 65 ED
Research shows that lifestyle factors play a key role in ED—even in men over 65. In a randomized study of obese men with ED, modest weight loss (5–10% of body weight), a Mediterranean-style diet and increased physical activity significantly improved erectile function (Esposito et al., 2004).

Key lifestyle targets:

• Healthy diet
• Regular exercise
• Weight management
• Smoking cessation
• Moderate alcohol intake

2. Follow a Heart-Healthy, Mediterranean-Style Diet
A diet rich in vegetables, fruit, whole grains, nuts, fish and olive oil supports blood vessel health, essential for strong erections. Specific tips:

• Eat plenty of leafy greens (spinach, kale) and colorful vegetables.
• Choose whole grains (oats, brown rice) over refined carbs.
• Include fatty fish (salmon, mackerel) 2–3 times per week for omega-3s.
• Snack on nuts (almonds, walnuts) for healthy fats.
• Use olive oil instead of butter or margarine.

This pattern can lower inflammation, improve cholesterol and support healthy blood pressure—all factors that enhance the 65 ED outlook.

3. Incorporate Regular Physical Activity
Physical activity boosts blood flow, stimulates nitric oxide release in blood vessels and helps manage weight. For men over 65, aim for:

• Aerobic exercise: 30 minutes of brisk walking, cycling or swimming, 5 days per week.
• Strength training: Two sessions per week focusing on major muscle groups.
• Flexibility and balance: Gentle yoga or tai chi to reduce injury risk.

Even light-to-moderate exercise can yield significant improvements in erectile function and overall health.

4. Practice Pelvic Floor (Kegel) Exercises
Pelvic floor muscles support erections by compressing veins and maintaining blood in the penis. To do Kegels:

1. Identify your pelvic floor: Stop urination mid-stream to feel the muscles.
2. Contract those muscles for 5 seconds, then relax for 5 seconds.
3. Repeat 10–15 times per session.
4. Aim for three sessions daily.

Over time, stronger pelvic muscles can lead to firmer, longer-lasting erections.

5. Manage Weight and Metabolic Health
Obesity, diabetes and high blood pressure are major contributors to 65 ED. To optimize metabolic health:

• Track weight and body mass index (BMI). Aim for a BMI under 30, ideally 18.5–25.
• Monitor blood sugar: Keep fasting glucose and HbA1c within target ranges if diabetic.
• Control blood pressure: Aim for under 130/80 mm Hg, or follow your doctor’s advice.

Small, consistent changes—like adding a daily walk or swapping sugary drinks for water—can have a big impact over months.

6. Quit Smoking and Limit Alcohol
Smoking damages blood vessels throughout the body, including those supplying the penis. Quitting smoking can improve circulation and erectile quality. Similarly, excessive alcohol can interfere with nerve signals and hormone balance. Recommendations:

• Seek smoking-cessation support: nicotine replacement, counseling or support groups.
• Limit alcohol to no more than 1 drink per day.

7. Optimize Sleep and Stress Management
Sleep deprivation and chronic stress raise cortisol, a hormone that can lower testosterone and impede erections. Strategies to improve sleep and reduce stress:

• Aim for 7–8 hours of quality sleep per night.
• Establish a relaxing bedtime routine: dim lights, no screens 1 hour before bed.
• Practice mindfulness or deep-breathing exercises daily.
• Consider gentle yoga or guided meditation.

Better rest and lower stress help maintain healthy hormone levels and nervous-system function.

8. Review Over-the-Counter Supplements with Caution
Some men try supplements like L-arginine, panax ginseng or citrulline to boost nitric oxide. Evidence is mixed, doses vary and supplements can interact with medications. If you’re interested:

• Discuss with your doctor or pharmacist first.
• Choose products certified by third-party testers (e.g., USP, NSF).
• Monitor for side effects (headache, upset stomach, blood-pressure changes).

Supplements aren’t a substitute for core lifestyle measures, but they may offer modest benefits for some men.

9. Address Underlying Health Conditions
Men over 65 often have chronic conditions that influence ED. Two key areas:

• Diabetes and cardiovascular disease

• Keep blood sugar, cholesterol and blood pressure in target.
• Follow your doctor’s treatment plan for medications and lifestyle.

• Liver disease (including cirrhosis and ascites)

• Advanced liver dysfunction can alter hormone levels and blood flow, causing ED.
• Management of decompensated cirrhosis and ascites per EASL guidelines (EASL, 2018; Gines et al., 2021) focuses on sodium restriction, diuretics and careful fluid balance.
• Work closely with a hepatologist or gastroenterologist to stabilize liver function; this may improve sexual health as well.

10. When to Seek Medical Attention
While at-home remedies can help many men with 65 ED, some signs warrant prompt medical evaluation:

• Sudden inability to achieve any erection.
• Chest pain or shortness of breath during sexual activity.
• Persistent pain or changes in penile appearance.
• Signs of serious illness (unexplained weight loss, jaundice, severe fatigue).

If you’re unsure about your symptoms, consider a free, online symptom check for ED before seeing your doctor:
symptom check for

Speak to Your Doctor
Before starting any new exercise, diet or supplement regimen—especially if you have heart disease, diabetes or liver issues—check with your healthcare provider. If you experience symptoms that could signal a serious problem, such as chest pain or severe swelling, seek immediate medical attention.

Summary
Managing 65 ED at home revolves around:

• Heart-healthy diet (Mediterranean style)
• Regular aerobic and pelvic-floor exercise
• Weight control, blood sugar and blood pressure management
• Smoking cessation and moderated alcohol use
• Quality sleep and stress reduction
• Cautious use of supplements
• Close management of chronic conditions, including liver disease

Consistent lifestyle changes can improve erectile function, overall health and quality of life. For tailored guidance, don’t hesitate to speak with a physician.