How can a 60-year-old man improve his sexual function?

Enhancement of sexual function in 60-year-old men can be achieved through lifestyle adjustments, nutritional supplements, moderate exercise, psychological adjustment and medical intervention. The main methods include improving work and rest habits, supplementing zinc, performing pelvic floor muscle exercises, relieving anxiety, and consulting when necessary.

1. Improve work and rest:

Getting enough sleep is crucial to maintaining testosterone levels. It is recommended to maintain 7-8 hours of deep sleep every night and avoid staying up late. Long-term lack of sleep can lead to endocrine disorders and affect the secretion of sex hormones. You can take a 20-minute nap at noon to help restore your physical strength. Establish a regular sleep schedule and reduce the use of electronic devices at night.

2. Nutritional supplements:

Appropriately increase foods rich in zinc such as oysters, beef, nuts, etc. Zinc is an important raw material for the synthesis of testosterone. Supplementing vitamin E and arginine at the same time can help improve vascular endothelial function. The daily diet should include high-quality protein, fresh fruits and vegetables, and limit high-fat and high-sugar diets. Traditional nourishing ingredients such as leeks and wolfberries can be consumed in moderation.

3. Pelvic floor exercises:

Kegel exercises can effectively strengthen the pelvic floor muscles. Perform 3 sets of contraction exercises every day, 15-20 times per set, and improvement will be seen after 3 months. Aerobic exercise such as swimming and brisk walking 3-5 times a week for 30 minutes each time can promote blood circulation. Avoid sitting for long periods of time and get up and move around for 5 minutes every hour.

4. Psychological adjustment:

Sexual dysfunction is often accompanied by anxiety. Stress can be relieved through meditation, deep breathing and other methods. Maintain good communication with your partner and adjust your expectations for sex. Avoid focusing too much on a single performance and focus on the process of emotional communication. If necessary, seek professional guidance from a psychological counselor.

5. Medical intervention:

After ruling out the effects of underlying diseases such as hypertension and diabetes, phosphodiesterase inhibitors can be used under the guidance of a doctor. Test testosterone levels regularly and perform hormone replacement therapy if necessary. TCM conditioning can use kidney-tonifying and qi-tonifying prescriptions, which need to be treated by a professional physician based on syndrome differentiation.

It is recommended to maintain a balanced diet and consume an appropriate amount of high-quality protein such as deep-sea fish, eggs, and dairy products every day, as well as nut foods such as walnuts and black sesame seeds. Insist on 150 minutes of moderate-intensity exercise every week, such as Tai Chi, cycling, etc. Avoid smoking and drinking, and keep your weight within a normal range. Monitor blood pressure, blood sugar, and blood lipid indicators with regular physical examinations, and treat chronic diseases in a timely manner. Develop hobbies and interests with your partner, maintain a positive and optimistic attitude, and engage in moderate intimate contact instead of simply pursuing sexual frequency. Pay attention to the continuous improvement of these life details, usually the visibility function gradually improves in 3-6 months.