I recently came across an important insight from a leading expert in men’s health, Dr. Thomas Walsh. He is the Director of the Men’s Health Center at the University of Washington in Seattle. His credentials are impressive, but even more so is his commitment to men’s health. His knowledge about erectile dysfunction (ED) is worth passing on.

ED is a common problem as men age, and it’s especially prevalent in men with cardiovascular disease (CVD) and diabetes. That’s because either condition compromises blood flow to the penis. Let’s face it, many of us get a bit lazy about diet and exercise after midlife. We put on weight, eat more sweets, drink more alcohol, and work out less. Obesity and diabetes are independent risk factors for ED, and both are connected with unhealthy lifestyle so they often occur together—a double whammy for ED.

Dr. Walsh is an authority on the benefits and disadvantages of current ED treatments, including medications, suppositories, injections, vacuum erection devices, penile implants, and shock wave therapy. Perhaps most important of all, he emphasizes what we can control: the role of general health and lifestyle changes, including diet and exercise.

Diet matters

There’s a saying, “you are what you eat.” Naturally, we expect our doctors and documentaries to stress the importance of correct nutrition, but I found some amazing information from an unexpected source: the American Chemical Society (ACS)! Do you ever think about how molecules in your food influence how well your cells function? I recommend reading their detailed report, “The Chemistry of Food and Health: Molecules and Metabolism.” For openers, it states,

Protein, sugar, fat, and nutrients in food provide components for biochemical cycles crucial to cellular function. Aberrant interactions among those cellular cycles can lead to disease, and poor nutrition is often cited as one reason for an increase in chronic diseases that strain individuals, families, and societies.

Our cells need correct molecules. A specific type called endothelial cells line the blood vessels in your body, including the very small penile arteries that fill with blood to cause an erection. They produce a gaseous element (nitrous oxide or NO) that allows artery walls to relax and stretch for maximum blood fullness. Biologically, the dysfunction of endothelial cells and the failure to generate NO “… are likely central molecular and cellular processes driving the pathology, ultimately leading to structural changes and atherosclerosis [hardening] of the penile vasculature.”^[i] In short, this means you need the right molecules in the foods you eat for the endothelial cells to function properly. If they aren’t, you can kiss natural spontaneous erections goodbye. Instead, you’ll need help in the form of a clinical intervention so at least you can still “get it up”.

Exercise matters

You are what you eat, and by logical extension, so are your erections. All cells in your body need wellness ingredients to metabolize properly, and that includes your endothelial cells. But there’s even more you can do in terms of lifestyle. Besides diet, aerobic exercise also plays a key role in the health of your heart and blood vessels. Cardiorespiratory fitness (heart and lungs) has been shown to protect erectile function.^[ii] If you add strength training, that’s a bonus, since at least one study shows that men with good muscle strength report better sexual function than men with weak muscles.^[iii]

So, circling back to Dr. Walsh and his work in male sexual dysfunction, he urges his medical colleagues to help patients understand the link between lifestyle and ED.^[iv] I take that to heart, which is why I’m doing my part to spread the word that you are what you eat, and that includes your erections.

NOTE: This content is solely for purposes of information and does not substitute for diagnostic or medical advice. Talk to your doctor if you are experiencing pelvic pain, or have any other health concerns or questions of a personal medical nature.

References

[i] Viken AF, Siiak SP, Schlünssen V, Thorarinsdottir EH et al. Muscle Strength and Male Sexual Function. J Clin Med. 2024 Jan 12;13(2):426.
[ii] Rosen RC, Wing RR, Schneider S, Wadden TA et al. Erectile dysfunction in type 2 diabetic men: relationship to exercise fitness and cardiovascular risk factors in the Look AHEAD trial. J Sex Med. 2009 May;6(5):1414-22.
[iii] Ibid.
[iv] Walsh, Thomas. “Erectile Dysfunction Treatment—State of the Art Care in 2024.” Grand Rounds in Urology, Jun. 2024. https://grandroundsinurology.com/erectile-dysfunction-treatment-state-of-the-art-care-in-2024/