Prioritize sleep. Aim for 7-9 hours of quality sleep nightly. Lack of sleep significantly impacts hormone levels, affecting libido and performance.
Manage stress effectively. Incorporate regular exercise, mindfulness techniques like meditation, or yoga into your routine. Chronic stress suppresses testosterone production.
Eat a balanced diet. Focus on whole foods rich in antioxidants and vitamins. Include foods like berries, leafy greens, and nuts. A healthy diet supports overall well-being, including sexual health.
Nutrition for Sexual Vitality
Increase your zinc intake. Found in oysters, pumpkin seeds, and red meat, zinc plays a vital role in testosterone production. Consult your doctor before significantly altering your diet.
Limit alcohol consumption. Excessive alcohol negatively affects hormone balance and can lead to erectile dysfunction.
Quit smoking. Smoking constricts blood vessels, hindering blood flow to the penis and contributing to erectile dysfunction.
Stay hydrated. Adequate water intake is fundamental for overall health, including sexual function.
Maintain a healthy weight. Obesity is linked to lower testosterone levels and reduced sexual desire. Losing even a small amount of weight can make a noticeable difference.
Regular Physical Activity
Engage in regular cardiovascular exercise. At least 150 minutes of moderate-intensity aerobic activity per week improves circulation and overall health.
Incorporate strength training. Building muscle mass boosts testosterone levels, benefiting sexual health.
Consider pelvic floor exercises. These exercises strengthen muscles crucial for sexual function in both men and women.
