7 Simple Tips to Help Reverse Vascular Erectile Dysfunction
If your erections have become weaker or less reliable, don’t worry, you’re not the only one.
Vascular erectile dysfunction is the most common type of ED, and it usually means blood isn’t flowing to the penis the way it used to.
But here’s the good news: you can do something about it.
With the right approach, many men see a real improvement in their performance - without needing pills forever.
Let’s break down what actually helps.
1. Walk for 30 Minutes a Day
Walking might not sound exciting, but it’s one of the best things you can do for your blood vessels.
It improves circulation, lowers blood pressure, supports testosterone production, and even helps reduce stress.
You don’t need to hit 10,000 steps. Just aim to move more - ideally outdoors, ideally every day.
2. Strength Train 2–3 Times Per Week
Most men think cardio is king for erections. But strength training is just as important (especially as you age).
Lifting weights (or using bodyweight resistance) improves:
Insulin sensitivity
Hormone balance
Blood vessel function
Pelvic stability and posture
If the gym feels intimidating, start at home. Push-ups, squats, and resistance bands go a long way.
3. Eat for Blood Flow
Certain foods help dilate blood vessels and reduce inflammation, both of which are key for reversing vascular ED.
✅ Best foods for blood flow:
Beetroot and leafy greens (rich in nitrates)
Berries and citrus (high in antioxidants)
Oily fish, nuts, and olive oil (healthy fats)
Pomegranate juice (shown to improve nitric oxide levels)
❌ Foods to cut down on:
Processed meats
Fried food
Excess sugar
Alcohol (especially binge drinking)
4. Train Your Pelvic Floor
Most men never think about their pelvic floor, until it lets them down.
Your pelvic floor muscles help trap blood in the penis during an erection. If they’re weak or inactive, blood can escape too soon.
Pelvic floor training (done properly) can improve:
Firmness
Endurance
Ejaculation control
Confidence during sex
We guide men through this in clinic using expert coaching, not just Kegels.
5. Prioritise Quality Sleep
Poor sleep is one of the fastest ways to wreck your erections.
It throws off testosterone levels, increases stress hormones, and reduces blood vessel function.
Aim for 7–9 hours of good-quality sleep per night.
Simple sleep hygiene habits, like going to bed at the same time and reducing screens in the evening, really do help.
6. Reduce Stress and Breathe Better
When you’re constantly stressed or stuck in “fight-or-flight” mode, your body diverts blood away from the organs that don’t seem urgent - like your penis.
Chronic stress reduces nitric oxide (needed for erections) and keeps your nervous system on edge.
Try:
Breathwork (slower exhales calm your system)
Meditation or mindfulness
Spending time in nature
Talking things through with someone you trust
Even a few minutes of breathing exercises per day can reset your system.
7. Consider Shockwave Therapy
Shockwave therapy is one of the only treatments that repairs and restores natural blood flow to the penis.
It uses low-intensity sound waves to:
Break down tiny plaques
Stimulate new blood vessel growth
Improve responsiveness during arousal
We use this safely in clinic as part of a broader plan - and for most men, it’s life-changing.
The Bottom Line
Vascular ED isn’t something you have to just accept as part of getting older.
By focusing on blood flow, muscle activation, hormone support, and nervous system health, many men can reverse their symptoms naturally.
And if you’re not sure where to start, we’ll help you build a plan.
📩 Download our Free ED Info Pack
📞 Book a Free, Confidential Call
FAQs
Can vascular ED be reversed?
In many cases, yes. With the right mix of movement, diet, pelvic training, and professional support, natural erections can return.
Do I need to take medication?
Not necessarily. We work with men who want to treat the root cause, and many reduce or stop pills after treatment.
How does shockwave work?
Check out our blog on How Shockwave Therapy Actually Works to get all your answers!