Prioritize regular exercise. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, combined with muscle-strengthening activities twice a week. This improves blood flow, crucial for sexual function.
Nutrition for Sexual Wellness
Eat a balanced diet rich in fruits, vegetables, whole grains, and lean protein. Limit processed foods, saturated fats, and excessive sugar. Consider incorporating foods rich in antioxidants like blueberries and dark chocolate, and zinc-rich foods such as oysters and pumpkin seeds, which support hormone production.
Managing Stress and Sleep
Chronic stress negatively impacts sexual health. Practice stress-reduction techniques like yoga, meditation, or deep breathing exercises. Aim for 7-9 hours of quality sleep each night; consistent sleep improves hormone regulation and overall well-being.
Hydration and Substance Use
Drink plenty of water throughout the day. Limit or avoid alcohol and tobacco; both negatively impact blood circulation and sexual function. Discuss any medication use with your doctor, as some drugs can affect sexual performance.
Key Nutrients & Their Sources
| Zinc | Testosterone production | Oysters, pumpkin seeds, beef |
| Vitamin D | Testosterone and libido | Fatty fish, egg yolks, fortified foods |
| L-arginine | Improved blood flow | Red meat, poultry, dairy products |
When to Seek Professional Help
If you experience persistent sexual health issues, consult a doctor. Early intervention can significantly improve outcomes.
