10. Waiting too long to see a doctor Every man hits a rough patch at some point. A real man reacts to the problem. Use these tips, watch how things go, and if the problem stays, see a doctor for the right treatment. Every tip here also lifts your overall health. Look after your sex life and you look after your whole body.

9. Stress and exhaustion Being worn out in body and mind slows you down and drains your drive. Take care of yourself and do things that make you feel fulfilled, not just free of anxiety. A satisfied mind gives you satisfied erections.

8. Too much porn and masturbation The two usually go together. Too much of either hurts your erections.

7. Your food Your food needs to be healthy and balanced. • Healthy: at least 80% of what you eat should be homemade, not industrial. Factory food carries chemicals that hurt your erections and your arteries, and add inflammation. • Balanced: no excess sugar. Pick olive oil, avocados, almonds, sardines, and seafood over bad fats. Keep protein, starches, and fats in balance. Fixing an unbalanced diet brings about 30% better erections.

6. Your toilet habit Sitting on the toilet for a long time with your phone damages your pelvic floor, bladder, urinary muscles, and your erections.

5. One drink too many Cut alcohol down as far as you can, or quit. A tiny amount relaxes you, but more alcohol slows your nerve signals. You feel the desire in your head, but your penis never gets the message. One drink too many is the enemy of an erection.

4. One cigarette hurts for hours Tobacco hurts your erections for years, and also for hours after one cigarette. It damages the artery walls and squeezes them tight, so blood can't flow into the penis the way it needs to.

3. Belly fat turns your testosterone into estrogen Sitting around and carrying extra weight both throw off your hormones. Estrogen is the female hormone. Exercise, and strength training in particular, helps your erections.

2. Your night and morning erections repair you They happen in deep sleep, and they repair your erection system. Deep sleep also improves your hormones and rests your body and mind. Sleep is medicine. Bad sleep means damaged erections.

Many men are scared or ashamed to see a doctor, so they buy products online. Some "natural" products have been found to contain the real erection drugs. Even if it works, you can't know the right dose, whether to take it daily or now and then, what is causing your problem, or how to manage it long term. Skip self-treatment.

WHAT KILLS YOUR ERECTIONS AND HOW TO PROTECT THEM EVERY DAY Small habits wreck erections, and small habits fix them. 1. The "natural" pills that secretly contain real erection drugs

10. Try dandelion Dandelion is a natural diuretic that increases how often you pee. The leaf does most of the work, though the root works too. One animal study found the leaf as effective as a prescription diuretic. Take it as a supplement, because the raw root tastes awful. Take it in the morning so you're not up all night peeing, since poor sleep also drives water retention. Water weight is not body fat, but cutting the bloat changes how you look fast. Get more potassium, manage stress, sweat smart and keep your salt and carbs steady.

9. Avoid sudden salt spikes Salt binds to water and raises the fluid inside and outside your cells. The real problem is a sudden jump in salt, not a steady high intake, because your kidneys adjust to a regular amount. Not exercising or not drinking enough water makes a salt spike hit even harder.

8. Drink enough water every day When you're always dehydrated, your body clings to every drop. Stay hydrated and it lets go. Aim for light-coloured urine. Dark yellow means drink more. If you sweat a lot from hard work or heat, you need more than someone sitting in an office.

7. Don't overdo the cardio Long, excessive cardio raises cortisol, and dieting pushes cortisol up too. That's a recipe for holding water. A couple of 30 to 45 minute cardio sessions a week is fine. Sprints and weight training don't carry the same cortisol problem.

6. The water load and cut For a one-time event or weigh-in: • Start a week out and raise your water intake a little every day • By the last day, many people drink over two gallons • 12 to 18 hours before the event, cut water sharply and only sip Your body keeps flushing for hours after the cut. Don't taper down slowly, because that gives your body time to adjust. Do this with a coach, trainer or doctor the first time. Heavy dehydration is dangerous.

5. Choose better carbs Every gram of stored carbohydrate holds 3 grams of water. Refined carbs like sugar and white flour spike your insulin, and high insulin makes your kidneys hold onto salt and water. Don't cut carbs completely, or your energy and training will suffer. Swap pastries, sweets and refined grains for vegetables, oatmeal and sweet potatoes. Cutting carbs hard works short term if you need to make weight for a weigh-in.

4. Sweat it out For a puffy face or bloated stomach before a date or wedding, a few rounds of 10 to 15 minutes in a sauna work fast. A steam room, a sweat suit during your workout or a bath with one or two cups of Epsom salt also do the job. Don't overdo it. Too much time in the heat or too much water lost creates real problems.

3. Lower your stress Chronic stress raises vasopressin, the hormone that tells your kidneys to hold water. Less urine out means more water held in. • Meditate • Deal with the root of your stress instead of avoiding it • Spend time in nature, or add plants to your home or office • Try adaptogens like ashwagandha and rhodiola to bring cortisol down Steroid drugs like prednisone also cause water retention. If you take one and you're puffy, ask your doctor about alternatives.

2. Time your caffeine Coffee and tea make you pee more in the short term, which flushes out stored water. But if you drink caffeine every day, your body has adapted and the effect fades. For a photo shoot or event, cut caffeine for a few days or weeks beforehand, then have it the day before and the day of.