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SUMMARY: Erectile Dysfunction (ED) can be caused by multiple different factors, such as hypertension, type 2 diabetes, cardiovascular disease, or depression. It can also be impacted by stress, sleep and anxiety. Nitric oxide is believed to be the main mediator molecule between neurotransmitters and chemicals in erections. Nitric oxide is a vasodilator. It works throughout your body to relax muscles in arterial walls so that blood can move through more easily and quickly. So the first way to increase nitric oxide in your body is by changing what you eat. Foods that will boost your body's production or creation of nitric oxide are beets, garlic, dark chocolate, meats, poultry and seafood. Leafy greens are also packed with nitrates that can be converted to nitric oxide in your body. The next thing you can do to increase nitric oxide production in your body is exercise. Beyond building confidence and muscle at the gym, there is proof that exercise actually improves erectile function and men’s sexual performance because of an increase in nitric oxide. The next thing you can do is explore nasal breathing. When we breathe through our nose we are actually releasing nitric oxide to widen arteries and accept the oxygen rich blood it is bringing to the body. Find a steady, brisk pace, and challenge yourself to use only nasal breathing. You will increase nitric oxide production, improve your sexual health and erectile function in the process. The next way to boost nitric oxide is by cutting back on alcohol. There have been numerous studies reporting the relationship between alcohol and erectile dysfunction. Two out of three men seeking treatment for alcohol abuse report having erectile dysfunction. This is because alcohol inhibits the availability of nitric oxide. So even if you are producing enough nitric oxide, if you are consuming high levels of alcohol your body is unable to regulate the production and use of nitric oxide and you will experience sexual dysfunction. CHAPTERS: 0:00 Erectile Dysfunction (ED) 0:24 Causes of ED 0:55 Nitric Oxide 2:12 The Best Foods 2:52 Exercise and Nitric Oxide 3:46 Nasal Breathing 5:17 Alcohol and ED SOURCES: https://www.healthline.com/nutrition/nitric-oxide-supplements#TOC_TITLE_HDR_3 Tsukiyama Y, Ito T, Nagaoka K, Eguchi E, Ogino K. Effects of exercise training on nitric oxide, blood pressure and antioxidant enzymes. J Clin Biochem Nutr. 2017 May;60(3):180-186. doi: 10.3164/jcbn.16-108. Epub 2017 Apr 7. PMID: 28603344; PMCID: PMC5463976. https://www.healthline.com/nutrition/nitric-oxide-foods Norris J. Alcohol and Female Sexuality: A Look at Expectancies and Risks. Alcohol Health Res World. 1994;18(3):197-201. PMID: 31798133; PMCID: PMC6876398. Toda N, Ayajiki K. Vascular actions of nitric oxide as affected by exposure to alcohol. Alcohol Alcohol. 2010 Jul-Aug;45(4):347-55. doi: 10.1093/alcalc/agq028. Epub 2010 Jun 2. PMID: 20522422. https://www.healthline.com/health/alcohol-and-erectile-dysfunction Arackal BS, Benegal V. Prevalence of sexual dysfunction in male subjects with alcohol dependence. Indian J Psychiatry. 2007 Apr;49(2):109-12. doi: 10.4103/0019-5545.33257. PMID: 20711392; PMCID: PMC2917074. DISCLAIMER: Sam is a certified nutrition coach who works with individuals to develop health and nutrition plans based on their personal goals and health needs. Sam creates Simplified videos to explain common questions, inquiries and topics from her clients. She loves to teach and share her well-rounded, balanced lifestyle approach with others. This video is for general informational purposes only. This video should not be used to diagnose or treat any health conditions. Consult with a physician and obtain full medical examinations before making changes to your diet or health regimen.
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