Sexual inefficiency becomes more and more common as you age. It also goes hand in hand with fat accumulation and obesity. The reason? As we age we produce less testosterone, we lose lean muscle tissue and naturally have increased insulin resistance. Our blood flow also becomes less effective. These factors, combined with metabolic inefficiencies – another consequence of aging – all have impact on sexual performance.
Yet, even though reduced sexual performance is common in old age, it is not inevitable. Recent research has made it clear that lifestyle factors play an important part in sexual performance. These factors are lack of sleep, exercise, smoking, bad eating habits, obesity and stress. By making changes in lifestyle, people are able to dramatically improve their sexual proclivity without resorting to tablets like Viagra or Cialis.
A recent study out of Italy found that regular exercise, coupled with the Mediterranean Diet can improve erectile dysfunction. The Mediterranean Diet is high in lean meats, pasta, olive oil, fruits, vegetables and red wine.
The following four tips will help to reclaim your nutritional sanity along with your sex life:
Get a good supply of good fats and cut out bad fats by:
- Avoiding foods that are deep fried in oil
- Avoiding trans fats, hydrogenated and partially hydrogenated foods
- Reducing your intake of saturated fats
- Increasing your intake of Essential Fatty Acids (EFA’s), especially Omega-3. Eat fatty fish such as salmon, trout, sardines and herring.
- Increasing your consumption of avocados which contain EFA’s.
- Eating plenty of nuts and seeds
- Eat at least 1 gram of protein for every pound of body weight. Make sure that you are getting a high quality protein source with every meal. You should be taking between 25 and 40 grams of protein with every meal (divide your body weight by 6 to work out your individual number). Take protein in the form of a shake 20 minutes before and directly after your exercise sessions.
- Eat natural, unprocessed carbohydrates. Contrary to recent media reports, carbs are not your enemy. They are, in fact, your body’s preferred energy source. Cut out all processed carbs- focus first on those made with white sugar and white flour. Make sure that you eat both starchy (grains and starchy vegetables) and fibrous (leafy greens) carbs at each meal. Fill up your plate, however, with more fibrous and fewer starchy carbs. Eat fruit every day.
- Drink more water / cut back on all other drinks. Yes, you’ve heard it before – but this time take in on board. Carry a water bottle with you everywhere. Sip it every 15 minutes or so. If you are a man, you should be taking in 3.5 liters of water each day. Women should target 2.5 liters. That may seem like a lot and it is. Work up to it. You will not have a desire for other drinks when you up your water intake That’s good. Sodas and fruit drinks are swamped with sugar. So is alcohol. Cut back on it if you are serious about getting in shape.
Journal of Androology, 33:154-161, 2012