There’s more than just scant evidence that what you eat and how much you exercise plays a role in how well women and men not only perform sexually but it also impacts their ability to start a family, if that is their goal.
If you’re concerned that you’re not having steamy sex, rest assured, you’re not alone. Consider these sex stats:
One in five married couples has a sexless relationship
63% of US adults want more sex
Up to 30 percent of men have ED
About 15% of US couples are seeking treatment for infertility
Based on the latest research about sexual and reproductive health and diet, here’s 10 ways research shows that you can eat your way to a healthier sex life.
Manage Your Waist. Size does matter…but not there. Our waist circumference tells us more about our metabolic health than many other measurements. A man that has a waist that measures 40 inches or more has double the risk for ED. And among women with a waist of more than 35 inches suffer more ovulatory disorders. Research shows that losing as little as 5 to 10% of your body weight improves sexual performance and satisfaction along with your overall health.
Limit Sugars, Saturated and Trans Fats. A diet that minimizes added sugars and unhealthy fats are not only good for you, they’re good to keep sex hormones in balance and those small, delicate blood vessels clear that are essential for blood flow to those areas where you need it to experience sexual pleasure and orgasm.
Unsaturated=Sexy. Mono and polyunsaturated fats are real libido boosters, when you use them in place of saturated fats in your diet. For the best sources of unsaturated fats, choose olive, peanut or sesame oil instead of butter or coconut oils, which are highly saturated. Diets rich in these fats are less likely to create blood sludge, which makes arousal more difficult. Use the Nutrition Facts panel to keep saturated fat intake in check.
Eat a Plant-Based Diet. A diet that is rich in fruits and veggies, and plant proteins is best for sexual health. Choose nuts, seeds, soy and soy products. Legumes such as beans, lentils, peas and chickpeas are tasty, nutritious and packed with protein. Add variety to your diet by eating a vegetarian meal a couple of times per week.
Enjoy Whole Grains. Emphasize slowly digested carbohydrates like whole grains (oats, barley and bran, and brown rice), beans, whole fruit and vegetables over highly refined grains that can help keep blood sugar levels and insulin at healthier levels. Dairy May Help You Do It. Harvard School of Public Health researchers found that a daily serving or two of whole milk or other full-fat dairy products may improve ovulation. Snacks with an ounce of cheese or a container of yogurt (2% or full fat) are great options.
Know Your Nutrients. In addition to eating a healthy diet, take a multivitamin/mineral supplement with nutrients that have been shown to improve quantity or quality of sperm, including vitamins C, E, selenium, folate (folic acid), carnitine and carotenoids. For more ways to boost sperm health, read about the “More Mojo” diet.
Spice Up Your Sex Life. Antioxidants present in plant-based foods help protect our cells from environmental exposure and chronic inflammation. Having a diet rich in herbs and spices is one way to significantly boost your antioxidant intake. Using spices also helps you cook with less added fat and/or sugar as the food is naturally more seasoned.
Lubricate Your Body with H20. One of the worst things for your sexual health and satisfaction is drinking sugary beverages and alcohol. While being hydrated is essential for our overall energy and metabolism, you don’t want to drink soda as the added sugars are not heart healthy nor are they good for your waistline or sex hormones.
Use It or Lose It. Daily exercise cannot only give your heart a workout, it boosts your mood and outlook, which is essential for sexual enjoyment. [/sws_green_box]