Exercise Daily Massachusetts researchers surveyed 1, men over As exercise increased, sex problems decreased. Women also report improved sex with regular exercise. Exercise increases blood flow into the genitals. It boosts testosterone , which fuels libido in both genders.
It also elevates mood, reduces insomnia , helps control weight, promotes deep relaxation, minimizes menopausal discomforts, and contributes to self-esteem , all of which enhance libido and sexual satisfaction. Do anything you enjoy: Just do it at least 30 minutes a day. Regularity is more important than intensity. Eat More Fruits and Vegetables Want to do it like a rabbit?
Then eat carrots like Bugs Bunny. Fruits and vegetables are rich in antioxidant nutrients that contribute to cardiovascular and neurological health.
In contrast, meats, cheese, fast foods, junk foods, and whole-milk dairy products are low in antioxidants and high in cholesterol and saturated fat that narrow the arteries, limiting blood flow into the genitals. University of South Carolina researchers checked the cholesterol levels of 3, men, and then surveyed their sex lives. As their cholesterol increased, so did their reports of sex problems.
Include fruit with breakfast. Eat at least one salad a day. And one night a week, dine on vegetable soup. Make a big pot and you also get a few lunches. Maintain Recommended Weight Many overweight adults enjoy sex. But the research is clear: Weight loss improves sexual pleasure. Duke researchers surveyed the sexual impact of weight loss among obese adults.
Moderate loss—10 to 30 pounds—boosted their libidos, sexual function, and erotic satisfaction. Brown researchers surveyed 32 seriously overweight adults starting a weight-loss program.
After losing an average of 56 pounds, most reported more sex and greater erotic satisfaction. Daily exercise and a diet full of fruits and veggies. Exercise burns calories, and plant foods are filling but low in fat and calories. Instead, embrace modest changes for life, for example, daily walks, fruit with breakfast, and once a week, vegetable soup for dinner. A reasonable goal is two pounds a month, which means 24 pounds in a year.
Manage Stress Stress often contributes to sex problems. It reduces blood flow into the genitals, and releases hormones that depress testosterone.
It contributes to cardiovascular disease, and raises risk of anxiety and depression , all sex killers. Proven stress relievers include: Garden with your spouse. Quit Smoking Many studies show that as smoking increases, sexual satisfaction decreases. Smoking accelerates growth of the artery-narrowing deposits that reduce genital blood flow. If you smoke, your doctor can help you quit. Limit Alcohol Alcohol is the leading drug cause of sexual impairment. A "drink" is one ounce beer, one shot of proof spirits, or five ounces of wine, a standard wine glass half full.
Sleep Soundly Sleep problems reduce sexual energy and depresses libido and testosterone. Half of adults experience occasional insomnia, and millions suffer chronic sleep problems. Sleep problems typically increase with age. Sleep needs vary, but experts agree that to function optimally, most adults need at least seven hours a night. Regular exercise improves sleeps. Quitting smoking also helps— nicotine is a stimulant.
Limiting alcohol helps, too—alcohol disrupts sleep.