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Lifestyle to maximizing erectile and vascular health

Lifestyle to maximizing erectile and vascular health

Thanks 20x15 for posting me this review:

“Int J Impot Res. 2011 Nov 10. doi: 10.1038/ijir.2011.51. [Epub ahead of print]
Lifestyle and metabolic approaches to maximizing erectile and vascular health.
Meldrum DR, Gambone JC, Morris MA, Esposito K, Giugliano D, Ignarro LJ.

1] Department of Obstetrics and Gynecology, Division of Reproductive Endocrinology and Infertility, University of Naples SUN, Naples, Italy [2] David Geffen School of Medicine, University of California at Los Angeles, Los Angeles, CA, USA.

Oxidative stress and inflammation, which disrupt nitric oxide (NO) production directly or by causing resistance to insulin, are central determinants of vascular diseases including ED.

Decreased vascular NO has been linked to abdominal obesity, smoking and high intakes of fat and sugar, which all cause oxidative stress. Men with ED have decreased vascular NO and circulating and cellular antioxidants. Oxidative stress and inflammatory markers are increased in men with ED, and all increase with age. Exercise increases vascular NO, and more frequent erections are correlated with decreased ED, both in part due to stimulation of endothelial NO production by shear stress. Exercise and weight loss increase insulin sensitivity and endothelial NO production.

Potent antioxidants or high doses of weaker antioxidants increase vascular NO and improve vascular and erectile function. Antioxidants may be particularly important in men with ED who smoke, are obese or have diabetes. Omega-3 fatty acids reduce inflammatory markers, decrease cardiac death and increase endothelial NO production, and are therefore critical for men with ED who are under age 60 years, and/or have diabetes, hypertension or coronary artery disease, who are at increased risk of serious or even fatal cardiac events. Phosphodiesterase inhibitors have recently been shown to improve antioxidant status and NO production and allow more frequent and sustained penile exercise.
Some angiotensin II receptor blockers decrease oxidative stress and improve vascular and erectile function and are therefore preferred choices for lowering blood pressure in men with ED.

Lifestyle modifications, including physical and penile-specific exercise, weight loss, omega-3 and folic acid supplements, reduced intakes of fat and sugar, and improved antioxidant status through diet and/or supplements should be integrated into any comprehensive approach to maximizing erectile function, resulting in greater overall success and patient satisfaction, as well as improved vascular health and longevity.International Journal of Impotence Research advance online publication, 10 November 2011; doi:10.1038/ijir.2011.51.

[PubMed - as supplied by publisher] “

I had the chance to read the whole article, which contains a lot of informations. Being a review, there isn’t much breaking news; but the summarized information makes a set of rules that anybody should recall from time to time:

- lose weigth : being obese, even without hypertension, diabetes or other known co-factor of impotence, is per se a potential cause of ED, and his correlated with the waist/hip ratio, both in positive and negative way;

- do some physical activity : this is the single most important factor in preventing ED.

- have sex: your penis behaves like your muscles, if you don’t use it, you lose it. Pelvic floor exercises also have been shown useful.

- cut fat in your diet: fat increases oxydative stress (OS). OS can be reduced by systematic physical activity, vitamins C supplementation (up to 1000 mg) and vitamin E (up to 800 IU)

- cut sugar;

- Short-acting angiotensin II receptor blockers can mprove erectile function, reducing the OS;

-check your testorone levels;

- quit smoking: smoking and cigarette smoke extract induce OS which uncouple endothelial NO synthase, reducing endothelial NO synthase bioactivity. Antioxidants can act in the adverse way: vitamin C and E (1000 mg and 800 IU, respectively) can totally reverse the effects of smoking;

- drink, but just a little : moderate alchool consumption increases NO production; high doses suppres NO production;

- take folic acid: recommended daily dose is 400 micrograms. Folic acid stimulates NO production.

- take Omega-3 fatty acids : they are associated with more positive infiammatory markers, better heart rhythm, lower serum triglycerides and increased NO production by endothelial cells. Addiing eicosapentaenoic acid to human endothelial cells caused a threefold increase of NO.

- recommended supplementation: vitamins C at 1000 mg per day and E at 200 mg per day should be the best antioxydative choice; L-Arginine has been proven ineffective for ED and hearth (the sole reference showing a positive effect were using 5 grams per day), which can be pretty expensive.

Check this site once in a while:
http: //,


10/2010: ~bpe 6.2x4.8, 1/2011: bpe 6.5x5, 2/2011: bpe 6.75x5.1, 3/2011: bpe 7x5.1, 4/2011: bpe 7.25x5.1, 6/2011: bpe 7.38x5.1

My status thread

Super helpful, thank you for posting.

Thanks but the one who really deserves praises is 20x15.

Thank you. But, I am now slightly confused, I want to continue on my ketogenic diet but this advises to cut fat. I don’t achieve 100% EQ either through self stimulation or sex. I consider 100% erection when everything is gorged with blood. Think of a high EQ jelq.

I want to continue the diet because of the amazing results I have had with losing weight, steady energy, and the overall better health I am enjoying. However, I’ll do dang near anything for better EQ and bigger unit. If anyone has anything to add, I’d greatly appreciate it.

Bone Pressed ERECT: 7.0 inches

Girth:5.0 inches at hardest(most erect)

Width 1 7/8 inches

Thank you for this post! Very interesting. I’ve suspected before that exercise helps against ED and I’m glad there’s a study indicating that it is, I needed this as a motivation.

From Abbelito to Abbegrande

Start: BPEL 6.89, MEG 5.31

Now: BPEL 7.48, MEG 5.31

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