Natural Alternatives to Viagra: Complete Guide to Sexual Health

Erectile dysfunction is a condition that affects millions of men, especially as they age. Contrary to what many believe, there are effective natural alternatives and scientifically proven methods to improve erectile function without resorting to medications like Viagra.

Understanding Erectile Dysfunction

Erectile dysfunction is primarily a vascular problem, not necessarily related to testosterone levels. It is one of the first signs of vascular disease and is related to nitric oxide function in the circulatory system.

The Natural Decline of Nitric Oxide

Nitric oxide levels naturally decrease with age:

• At 30 years: 85% of optimal levels
• At 40 years: 70%
• At 50 years: 55%
• At 60 years: 40%
• At 70 years: 25%

Proven Natural Alternatives

Foods That Increase Nitric Oxide

1. Beets (200% increase)

   • Consume fresh or as concentrated powder
   • Excellent natural source of nitrates

2. Arugula (more than 200%)

   • Ideal in daily salads
   • Combine with beets for better results

Effective Natural Supplements

The following supplements have shown significant results in clinical studies:

1. L-Citrulline

   • Higher bioavailability than L-Arginine
   • Long-lasting effects of 3-5 hours

2. Panax Ginseng

   • Increases nitric oxide
   • Reduces its degradation

3. Saffron

   • Improves mood
   • Beneficial for cases with psychological component

4. Ashwagandha

   • Reduces cortisol
   • Increases testosterone and nitric oxide

Essential Lifestyle Changes

Exercise and Movement

• High-intensity training
• Resistance exercises
• Regular walks
• Kegel exercises for the pelvic floor

Nutrition and Diet

1. Insulin resistance control

   • Reduce sugars and refined carbohydrates
   • Maintain a low-carb diet

2. Essential nutrients

   • Zinc
   • B-complex vitamins
   • Vitamin D
   • Omega-3 fatty acids

Important Complementary Habits

To maximize results:

1. Prioritize sleep

   • Minimum 7-8 hours per night
   • Keep room temperature cool
   • Consider pink noise for better rest

2. Avoid negative factors

   • Limit alcohol consumption
   • Eliminate processed seed oils
   • Quit smoking

Conclusions and Recommendations

The key to naturally improving erectile function lies in a comprehensive approach that combines:

• Diet rich in natural nitrates
• Specific and proven supplementation
• Regular exercise
• Adequate rest
• Stress management

Implementing these natural strategies can significantly improve sexual and vascular health, providing a safe and effective alternative to conventional medications.