How to monitor and improve your sexual function naturally
Sexual health is an essential part of overall well-being, and for men, changes in erectile function can signal more than just aging—they can reflect deeper health issues. That’s why monitoring your sexual function regularly is an important step in maintaining physical and emotional wellness.
Why You Should Pay Attention to Subtle Changes
Erectile dysfunction (ED) doesn't always happen suddenly. It often begins with small shifts—perhaps your erections take longer to achieve, feel inconsistent, or are no longer sufficient for intercourse.
Don’t dismiss these signs. Monitoring changes can help you take early action and possibly prevent more serious complications.
“Consult your primary care doctor if symptoms become more frequent or severe,” says Dr. Marc Garnick, professor of medical oncology and urologic cancer at Harvard-affiliated Beth Israel Deaconess Medical Center.
“Besides confirming ED, your doctor can check for other underlying health issues, such as heart disease or diabetes.”
Consider Lifestyle Changes First
Before turning to medication, many men benefit from non-pharmacological strategies that improve ED and overall health. In fact, these lifestyle changes often have both immediate and long-term impact.
“These [lifestyle changes] can have an immediate and long-lasting impact on managing ED, and often should be the first course of action before trying medication,” adds Dr. Garnick.
Here are four natural strategies that research has shown to improve erectile function.
1. Add Aerobic Exercise to Your Routine
A comprehensive analysis in Sexual Medicine (June 2018) found that 40 minutes of moderate to vigorous aerobic activity, four times a week for six months, led to significant improvement in ED symptoms.
Effective aerobic exercises include:
Brisk walking
Jogging or cycling
Swimming or circuit training
Whether at a gym, local YMCA, or home via online classes, the key is consistency and intensity.
2. Perform Kegel Exercises for Pelvic Health
Kegels, commonly associated with women’s health, can also strengthen the pelvic floor in men and improve blood flow to the penis.
To perform a Kegel:
Contract the muscles you’d use to stop urination or prevent passing gas
Hold the contraction for a few seconds, then release
Aim for 10–100 contractions per session, adjusting based on your ability
Tip: Incorporate Kegels into your daily routine—whether seated, standing, or lying down.
3. Watch Your Waistline
Obesity is a major risk factor for ED. A 2015 study found that men with clinical obesity have a 40% higher risk of developing erectile problems. Fortunately, small changes can make a big difference.
Losing 5% to 10% of body weight can significantly improve sexual function, in part by improving hormone levels, blood flow, and energy.
4. Improve Your Diet With a Mediterranean Approach
The Mediterranean diet, rich in fruits, vegetables, whole grains, fish, and healthy fats like olive oil and nuts, has been linked to a lower risk of ED. It’s also beneficial for heart health, which is closely tied to erectile function.
Easy diet swaps to try:
Replace red meat with fish
Use olive oil instead of butter
Add leafy greens and legumes to your meals
For guidance, check out an online Mediterranean diet guide or consult a nutritionist for personalized support.
Take the First Step Toward Better Sexual Health
Monitoring your sexual function and acting early on subtle changes can help you manage ED naturally and effectively. Incorporating exercise, pelvic floor training, weight management, and dietary changes are proven strategies that support not only sexual health—but your overall well-being.
Take control of your sexual health naturally with Bastion Health’s expert virtual care and personalized support—covered through your employer benefits—to guide you every step of the way toward lasting wellness.
