Diet Tips For Your Sexual Health

**Glen’s note** For men 50 and over, our diet impacts our performance in a multitude of ways; physically, mentally, and yes, even intimately. We’ve been around the block enough to have heard the remedies, from apples to oysters to zinc. There’s no shortage of home-spun parables or internet-fueled fictions. But we wanted a more researched approach, so, we asked Michelle to give us a candid report on – Diet Tips For Your Sexual Health.

**Glen’s second note** We are in no way endorsing over-the-counter testosterone or libido supplements in this piece. In fact, the FDA has issued numerous warnings about questionable male enhancement products endorsed by sports celebrities and sold by well-known companies. Our intention is to provide education and information on natural sources for you to make an informed purchase. We strongly advise any supplement you take be discussed first with your doctor. 

Enjoy our 7 Day Healthy Eating Diet Plan for FREE! Simply sign up for our monthly emails updates and we’ll include the link to download at your convenience. The plan has meal suggestions for breakfast, lunch, dinner and a healthy snack and best yet, can be customized for your tastes. Follow this link for more information.

Eating for Sexual Health

It’s crucial to acknowledge sexual health as a necessary component of overall wellness and fulfillment in life. The spectrum of sexual health in men encompasses the desire for sex (libido), erectile function, and adequate testosterone levels. The risk of sexual dysfunction in men increases with age, but research has shown that several lifestyle factors, including diet quality and weight management, can have a significant impact on sexual health and performance.

Erectile Dysfunction (ED)

Erectile dysfunction is defined as the inability to achieve and maintain an erection (4). It’s estimated between 50% and 70% of men ages 50 to 70 suffer from mild to moderate ED. This issue can lead to depression and anxiety and have long-term detrimental effects on a man’s relationships with his intimate partners. Because healthy circulation is necessary for erectile function, older men with comorbidities such as obesity, cardiovascular disease, and diabetes are at an even higher risk of suffering from ED (1). Fortunately, changes in lifestyle can prevent and even reverse the condition:

Diet:

A multitude of studies including cohort studies, cross-sectional studies, and randomized controlled trials have shown a clear positive effect of the Mediterranean diet (fruits, vegetables, nuts, fish, and monounsaturated fats like avocado and olive oil) on erectile function in overweight men with ED (2).

Watch Your Weight:

Obese men have a 40% higher risk of developing ED than healthy weight men. Several high-quality randomized controlled trials have shown that even modest weight loss of 5% to 10% of total body weight can significantly improve erectile response and function (1),(2).

Rev-Up Your Cardio:

It’s a fact that aerobic exercise improves vascular and circulatory function. According to the Journal of Sexual Medicine, “40 minutes of moderate to vigorous aerobic activity, four times a week for six months, can improve ED.” Since many exercises can be helpful, engage in activities you enjoy, because you’re more likely to stick with it. Common examples include jogging, brisk walking, swimming, biking, circuit-type strength training, and exercise classes (1).

Low Testosterone Levels

Inadequate testosterone production can lead to loss of sexual desire and ED in some men. Several prospective studies have shown that low-calorie diets lead to an increase in testosterone levels for overweight or obese men, and subsequent controlled clinical trials have confirmed these findings. In one notable study, these control groups of men on low-fat diets for 12 weeks had significant increases in all testosterone markers. The type of diet (high-protein, low-fat, or high-carb) was less important than the total amount of weight lost and how long they maintained it for. (3) Men of unhealthy weight in the study actually had a decrease in testosterone. Researchers believe this may be because of a lack of cholesterol available for steroid production (3).

Libido (Sex Drive)

Many older men often wonder if there are natural alternatives to medications like Viagra that can help increase their desire for sex. We need more research in this area, but some preliminary studies have shown a link between certain plant-based supplements and male sex drive. Using these plant derivatives is not uncommon commercially, they show up as ingredients in many supplemental over-the-counter products. We have more suggestions in our blog – Alternatives to Energy and Testosterone Supplements.

Tribulus terrestris:

The roots of this small, leafy plant, used in traditional Chinese medicine, has been shown to increase sex drive in men and women. While it may not increase testosterone, it may improve libido and desire. A two-month study in men revealed that taking 750 to 1,500 mg of Tribulus terrestris daily improved sexual desire in 79% of participants (5).

Fenugreek:

Fenugreek is an herb that appears to be effective at increasing sex drive and overall sexual function in both men and women. It contains molecules such as estrogen and testosterone, which may play a role in its efficacy. A study that included 30 men found that taking 600 mg of fenugreek a day over six weeks lead to an improved libido and erectile function (5).

Saffron:

Saffron is a spice made from the Crocus sativus flower. It’s been used for many years as a stress-reducer and aphrodisiac for people taking antidepressants, and scientific research supports these claims. For example, one four-week trial of 36 men who struggled with desire and arousal related to antidepressant use showed that taking 30 mg of saffron daily “significantly improved erectile function.” Further, a review of five trials in 173 people found that saffron “significantly improved various aspects of sexual pleasure, desire, and arousal in men and women (5).”

Final Thoughts

You don’t necessarily need over-the-counter products to enhance performance in any facet of your life. Open and honest conversations with your doctor and a little research (we can help there) can get you exactly what you need, especially with your partner. Knowing the steps you can take to improve your sexual health at any age will put you in the driver’s seat of better sex for the rest of your life.

We hope that you’ve found some useful information with our Diet Tips For Your Sexual Health. As always, if you don’t see something here you want us to cover, feel free to reach out to us directly through our Contact page or leave a comment below. Stay healthy!

About the Author

Michelle Monroe has been a Registered Dietitian with the Academy of Nutrition and Dietetics since 2008. She has an array of experience in the field including clinical dietetics, long-term care, diabetes education, food service management, community nutrition, one-one-counseling, and meal planning.

Michelle loves her work and the learning, but most importantly she loves the relationships that she forms with her clients. Being able to help people is one of the most rewarding experiences of her life.

References:

1. https://www.health.harvard.edu/mens-health/the-no-drug-approach-to-erectile-dysfunction

2. https://www.smr.jsexmed.org/article/S2050-0521(17)30074-4/fulltext

3. https://pubmed.ncbi.nlm.nih.gov/27584019/

4. https://www.mayoclinic.org/diseases-conditions/erectile-dysfunction/symptoms-causes/syc-20355776

5. https://www.healthline.com/nutrition/viagra-foods#1