Prioritize regular exercise; aim for at least 150 minutes of moderate-intensity cardio weekly. Strength training, twice a week, builds muscle mass and boosts testosterone levels, contributing to improved sexual function.
Nutrition for Sexual Wellness
Include foods rich in antioxidants, like berries and dark chocolate, to combat oxidative stress damaging blood vessels. Zinc, found in oysters and pumpkin seeds, supports testosterone production. Focus on a balanced diet rich in fruits, vegetables, and lean proteins.
Manage stress through techniques like yoga or meditation. Chronic stress negatively impacts libido. Aim for 7-8 hours of quality sleep nightly; sleep deprivation lowers testosterone and affects sexual performance. Limit alcohol consumption, as excessive drinking can impair sexual function. Stay hydrated by drinking plenty of water throughout the day.
Addressing Specific Concerns
Maintain a healthy weight; obesity can contribute to erectile dysfunction and hormonal imbalances. Quit smoking; smoking damages blood vessels and reduces blood flow, affecting erectile function. If you experience persistent sexual health issues, consult a doctor.
