good food, good living and good loving

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Healthy food and healthy living are important to a healthy, fulfilling sex life. It is important to remember that a healthy diet and life style leads to overall good health which can prevent erectile dysfunction or other sexual dysfunctions.

A Diabetic Learns the Hard Way

Bob was a diet, exercise and medication controlled Type II diabetic patient who had long standing mild to moderate ED. During the holidays, he began losing control of his diabetes because of poor diet and lack of exercise. His fasting blood sugars began to increase and his A1C reached 8.5. His ED became more of a problem for him and his wife and his response to "the pills" was noticeably decreased so that he had difficulty maintaining his erection. His ED went from mild to severe. His nurse practitioner at the endocrinologist's office recommended adding more medication to his current "fistful of pills," getting back onto the eating plan with exercise and a referral to a urologist.

A penile Doppler ultrasound indicated that the diabetes had indeed caused endothelial dysfunction within the penis, causing the ED to progress. The blood flow to the penis was low with a venous leak. Penile injection therapy would be required to maintain an erection while Bob worked harder to control his diabetes through diet and exercise

After six months of hard work, eating healthy, increasing his exercise to most days of the week and better control of his diabetes, Bob's ED had some recovery. He now uses less medication for penile injections. Bob reports that if the stress is low, the mood is right and his wife is available and willing, he can achieve an erection (not rock hard) sufficient enough to successfully have intercourse with "the pills".

Healthy Eating and Excercise for Harder Erections

Dr. Steve Lamm stated in his 2005 book, The Hardness Factor, "Having sex three times a week serves as an important marker that you are healthy and in good physical shape." Dr. Lamm recommends a healthy lifestyle of eating, exercise and nutritional supplements to enhance heart health leading to enhanced sexual health and he states, "The harder the erection, the healthier the man." His six-week program is devoted to getting and keeping the penis hard, as well as preserving and enhancing the male erection, through lifestyle modifications. His diet and exercise program is focused on keeping the heart healthy for the end result of a harder, healthier erection.

The treatment plan for ED must include lifestyle modifications such as dietary control of calories, fat, sodium, alcohol and the essential vitamins and minerals. Another lifestyle factor which has been proven to keep the body healthy is a regular exercise program aimed at keeping the heart healthy. Keeping the heart healthy will facilitate a healthier sex life. Without primary risk factor modification through diet, exercise and lifestyle modification, erectile dysfunction will continue to progress and "the pill" will only be a quick fix.

Nutrition for harder erections

Aphrodisiacs, named after Aphrodite, the Greek goddess of love, include food, drinks, drugs, scents, or devices that claim to increase sexual desire, sexual performance and libido. The history of aphrodisiacs is extremely interesting. People have been devoted to many different substances, from rhino horn and tiger penis to Spanish fly, plants, roots, horny goat weed and oysters. These are considered sexual shortcuts and remedies for sexual anxieties and infertility but many of the famous aphrodisiacs are based entirely upon folklore.

Oysters are high on the list of aphrodisiacs. One of history's most famous lovers, Casanova, was reported to eat fifty oysters a night at dinner. The Chinese have been taking ginseng root for centuries and believe that the root has sexual stimulating powers; the root is shaped like the human body. Daniel Boone reportedly took ginseng regularly. Yohimbine is from the bark of a South American tree. It may possess properties that act on the nervous system, in particular the nerves in the spine that control erections. There are many more reported aphrodisiacs.

Aphrodisiacs that May Actually Work

In 1989, the Food and Drug Administration proclaimed that there is scientific proof that over-the-counter, self-proclaimed aphrodisiacs may actually improve sexual function, despite the lack of controlled studies. Spanish fly is probably the most legendary sexual supplement to be demystified. It is made from the dried body of a beetle, known as the blister beetle (Lytta vesicatoria). It irritates the genitourinary tract, producing a sensation which is confused with desire. Spanish fly contains cantharidin which can be lethal if ingested at huge doses, so it is not recommended. A dead lover will not be able to achieve and maintain a good erection! However, horny goat weed, which has been used in China for over 2,000 years, has been reported to increase libido.

Foods that May Improve ED

The truth about food and your sex life is as simple as eating a heart-healthy diet. Too much saturated fat can clog arteries and slow or even prevent the flow of blood to the genital tissue. Cholesterol is necessary for the production of the sex hormones testosterone and estrogen, which are needed to maintain sex drive. Monounsaturated and polyunsaturated fats are the best source of cholesterol for your heart and the production of the sex and other hormones. Chronic dieting with low fat diets can produce a dramatic decrease in hormone production. Healthy sources of cholesterol include salmon, nuts and olive oil.

Nuts such as walnuts, sesame seeds, almonds and pecans are good for the heart. They are high in the omega-3 fatty acids and keep the vascular system healthy. They also contain other nutrients good for the heart such as zinc, folic acid and magnesium. Despite their high fat content, studies have shown that eating walnuts every day can lead to decreased cholesterol levels, a 12% drop in total cholesterol and a 16% drop in LDL, the bad cholesterol. The majority of fat in walnuts is polyunsaturated. Walnuts are also high in omega-3s which help protect us from heart disease. Almonds contain monounsaturated fat, zinc, magnesium and vitamin E (which helps keep LDL from oxidizing), all of which are reported to decrease cholesterol levels and protect the heart.

Alcohol in excess is a depressant which can cause erectile dysfunction, increased triglycerides, high blood pressure and heart failure. Long term alcohol abuse can cause permanent irreversible erectile dysfunction in men and sexual dysfunction in women. However, if taken in moderation, alcohol can promote a healthy heart, ease inhibition and provoke desire. The Dietary Guidelines for Americans define moderate drinking as no more than one alcoholic drink a day for women and no more than two alcoholic drinks a day for men. One drink equals 5 oz wine, 12 oz beer, 1.5 oz of 80 proof distilled spirits, or 1 oz of 100 proof distilled spirits. Red wine contains flavonoids and other antioxidants that have been proven to reduce heart disease. There is ongoing research to determine the benefits of wine in increasing HDL (the good cholesterol) and its antioxidant and anti-clotting qualities.

Chocolate is truly a gift from the gods. It can be sensual and have real benefits to the sex life. It contains phenyethylamine, a chemical that releases dopamine in the brain producing a feeling of well-being or euphoria. Dark chocolate, when taken in moderation and in the form of pure cocoa, has antioxidant properties and can be beneficial for your heart. What could be better than chocolate cookies with walnuts? Of course, moderation is the key. Overindulgence leads to obesity which can cause sexual dysfunction.

There is clinical evidence of yohimbine's aphrodisiac effect. It is a weak alpha-adrenergic blocker. Improvement was reported in men with psychological erectile dysfunction. Yohimbine can be found in most health food stores. Research studies have indicated that the effective dose is taking 5.4 mg three times a day. Using the herb is not without risk and side effects include headaches and dizziness. It can be extremely dangerous if you have heart disease, take it in large doses or if it is mixed with other medications.

Fruits, vegetables and fiber are important to a heart healthy diet. They lower cholesterol levels and keep the blood flowing to the pelvis. They are low in calories and aid in weight loss. Hypogonadism is associated with obesity and decreased libido. Therefore, anything that is done to decrease or maintain ideal body weight is helpful for our heart and sex life. Oat grains are the fiber of choice; research indicates that they can stimulate testosterone production.

Ginger has been used in many cultures for many remedies for over 600 years. The aroma of the plant has been reported to help with gastric upset, headaches and other medical problems. Research indicates that ginger keeps the blood from clotting, much the same as aspirin. Ginger acts as a stimulant for the circulatory system, thus increasing blood flow to the genitals. The plant may be made into a tea, added to recipes or ingested as a powder.

Spicy foods containing capsaicin are reported to stimulate the release of endorphins. Endorphins, a morphine-like substance within the brain, were discovered in 1975. They reduce stress and pain, enhance the immune system and delay the aging process. Endorphin release is responsible for the "runner's high", the feeling of euphoria associated with continuous exercise such as running, skiing, aerobics or cycling. Sex and endorphins are linked as well. Recent studies indicate that the production of endorphins increase as much as 200% with sexual activity. Clinical studies from Johns Hopkins University concluded that there is a positive correlation between endorphin release and orgasm. Hot peppers also contain vitamin C and chemicals called flavonoids, which protect your heart. Another flavonoid found in hot peppers is quercetin, which lowers LDL, the bad cholesterol. Quercetin is helpful in pelvic organ pain, as well. Habanero peppers are the hottest of the chilies, thereby producing the most endorphins. Other hot peppers containing high levels of capsaicin include jalapeno and cayenne.

The soybean, an excellent source of protein and fiber, has been called the "wonder bean." The type of fiber found in soybeans aids in lowering the cholesterol. It helps with PMS and menopause symptoms and keeps the vagina lubricated because it binds with estrogen receptors. Soy is found in tofu, miso, natto, tempeh, soymilk, soy flour, soybeans, soy nuts and soy sauce. Soy can be purchased in liquid or powder form.

Zinc is an essential nutrient for a healthy sex life. It is found abundantly in foods such as oysters. There is a large amount of zinc in the male ejaculate. Zinc deficiency can cause a decreased sperm count, decreased testosterone, prostate problems and decreased ability to adjust to stressors. Correcting deficiencies can potentially correct these sexual problems. The recommended daily dose (RDA) of zinc is 12 mg for women and 15 mg for men. Six oysters contain approximately 76 mg of zinc. Other foods high in zinc include beans, cashews, raisins, dates, fish, chicken, lamb, pork and veal. There is no doubt Casanova knew the benefits of oysters and zinc.

Pycnogenol combined with L-arginine are antioxidants that are recommended as nutritional supplements that will enhance heart health as well as sexual health. They shield the endothelium lining of the blood vessels of the body and enable better nitric oxide utilization. Pycnogenol works by neutralizing free radicals which oxidize LDL cholesterol, keeping blood platelets from becoming too sticky and forming clots at plaque sites, protecting endothelium and decreasing blood pressure by inhibiting the constriction of blood vessels. L-arginine works by helping the body to build protein. It builds muscles, aids in the release of growth hormone, aids in the fight against cancers and helps battle infections. Recommend dosage is 3 grams of L-arginine and 80 mgs of Pycnogenol taken on an empty stomach. It is recommended to start at 1 gram of L-arginine a day for several days (3-4 days), increase to 2 grams a day for several days (3-4 days) and then increase to 3 grams per day.

Food Labels
Food labels are important in the quest for healthy eating but they can be confusing to read for the novice. Here are some tips:

Food labels are all set up the same way; they do not vary by products or manufacturer. There are seven extremely important areas of information that you must know when selecting heart/sex healthy food:
- Calories per serving, or total calories, should be enough to maintain ideal body weight. There are 9 calories per 1 gram of fat, 4 calories per 1 gram of carbohydrate and 4 calories per 1 gram of protein.
- Total fat should be less than 30% of your total daily calories.
- Saturated fat should be less than 7% of total calories; it will raise your blood cholesterol and increase your risk for heart disease.
- Trans fats are listed on all food labels as of January 1, 2006. Trans fats are like saturated fats and are known to elevate LDL cholesterol.
- Cholesterol should be kept to less than 300 mg per day.
- Soluble fiber or roughage should be consumed at about 5 to 10 grams per day.
- Sodium or salt should be kept to fewer than 2,300 mg per day or less if you have high blood pressure.

Exercise
Exercise your way to a better sex life! Exercise extends the lifespan, gives better weight control, builds stronger bones, controls high blood pressure, lowers risk of cancer and depression and improves moods. Reports from the American Heart Association, American College of Sports Medicine, Centers for Disease Control and Prevention and the US Surgeon General all indicate that 30 minutes of moderate to low intensity exercise on most days of the week will reduce chronic diseases, decrease weight and promote a healthy heart.

Exercise is good both for your heart and for your sex life. Regular exercise improves libido, sexual confidence and the ability to attain orgasm. Regular physical activity promotes psychological well being and health. To increase the return on exercise investment, increase the workout to 45-60 minutes a day on most days of the week and limit caloric intake.

The New England Research Institutes studied 600 men over an eight-year period and reported on the influence of exercise on erectile dysfunction. This study concluded that there is a direct correlation between erectile dysfunction and physical activity. Men with sedentary lifestyles had a higher risk of sexual dysfunction than those who exercised regularly. Taking a brisk, two-mile walk or burning off 200 calories a day through exercise was most effective for reversing ED in some men.

In 1999, the American Medical Association reported that exercise increases the health of the cardiovascular system and thus will increase sexual potency. The report further states that good circulation is necessary for sexual function and that unhealthy lifestyle behaviors, such as smoking, heavy alcohol use and obesity, will have a negative effect both on cardiovascular health and sexual potency. A recent study reaffirmed that physical activity provides an anti-inflammatory effect in the primary and secondary prevention of heart disease. The study concluded that there is an inverse relationship between physical activity and inflammatory markers such as C-reactive protein.

The American Council on Exercise recommends 30 minutes of moderate exertion every day. This will enhance confidence, promote a positive self image and will lead to greater sexual satisfaction. In fact, several studies have proven that there is a direct correlation between exercise and an increase in sexual function. Newer studies reported that people who participate in regular exercise of 30 minutes or more on most days of the week feel better about themselves. They believe they are more sexually desirable and report a feeling of greater satisfaction.

Numerous studies with obese men have concluded that a reduced calorie diet and exercise can improve erectile dysfunction. These studies indicated that lifestyle modifications have a direct influence on ED in obese men. Finally, studies have reported that exercise can lower the risk of ED and add years to a man's sex life. In fact, physically active men over the age of 50 reported better erections and a 30% lower risk of ED than those who were physically inactive.

Weight loss may be one of the most beneficial factors in treating the man with ED. A recent two-year study done at an outpatient weight loss clinic reported that a weight loss of 10% or more of body weight improved erection in obese men. One-hundred and ten obese men, ranging in age from 35 to 55 years, with a BMI of 30 or greater and significant ED were randomly assigned to either a treatment group or a control group. The treatment group was given detailed counseling on increasing their physical activity and reducing total caloric intake. This group met with an exercise trainer and nutritionist bimonthly for one year. The control group received counseling on health, diet and exercise at the beginning of the trial and at bimonthly visits to the clinic. The treatment group demonstrated an increase in physical activity and improved diet. At the end of the two-year study, the treatment group's average BMI had decreased from 36 to 31, a substantial improvement. The erections improved dramatically in treatment group and other cardiac measurements improved as well. This study clearly demonstrated that there are improvements in sexual function with weight loss in obese men. Exercise was good for the heart and the penis.

Studies have demonstrated that regular exercise will help with libido problems in men and women. A 1996 Italian study reported that exercise increases the total testosterone and biological active testosterone levels at the end of exercise. Other libido enhancers include drinking at least two liters of water per day and limiting alcohol and caffeine intake.

The benefits of cardiovascular exercise are well documented but other exercise that tones and builds muscle tissue will also have a positive effect on the sex life. Exercises that involve muscle groups of the pelvis, thighs, legs and abdomen will increase sexual satisfaction. For women and men, Kegel exercises will strengthen and tone the pubococcygeous muscles of the pelvic floor. These muscles support the urethra, bladder, vagina, penis, uterus, prostate and rectum. It has been reported that the controlled contraction of the pelvic muscles improves the ability to achieve orgasm and is more pleasurable for the partner.

Squats, lunges, crunches and leg lifts strengthen and tone the muscles necessary to develop muscular endurance and increase sexual stamina. There is an added benefit with weight training. Yoga increases flexibility which will enhance your sex life. These exercises will help you hold unusual positions longer.

The advantages of an active life are numerous but most Americans do not exercise regularly. The 1996 Surgeon General's Report on Physical Activity and Health reported that 60% of Americans do not exercise regularly and 25% do not exercise at all. Despite known health benefits, Americans lead a sedentary lifestyle, which can lead to heart disease and sexual dysfunction. It is well-documented that exercise decreases the risk for heart disease and sexual dysfunction. It is important to consult your physician prior to starting an exercise program. To make sex more fun, exercise. And exercise regularly with enthusiasm.

Smoking
Smoking has been well-documented as a major risk factor for the development of both erectile dysfunction and female sexual dysfunction. It can also cause infertility. The risk for ED is higher in smokers and ex-smokers and the risk to start smoking is higher in men with ED. However, very little is known about smoking cessation and the recovery of erectile function. Smokers have a higher risk and lower rate of recovery from ED. The American Cancer Society (http://www.cancer.org/docroot/PED/content/PED_10_13X_Guide_for_Quitting_Smoking.asp) lists many of the benefits of quitting smoking:

When Smokers Quit - What Are the Benefits Over Time?

As soon as you snuff out that last cigarette, your body begins a series of physiological changes.

Within 20 minutes: blood pressure, body temperature and pulse rate will drop to normal.

Within 8 hours: Smoker's breath disappears. Carbon monoxide level in blood drops and oxygen level rises to normal.

Within 24 hours: Chance of heart attack decreases.

Within 48 hours: nerve endings start to regroup. Ability to taste and smell improves.

Within 3 days: breathing is easier.

Within 2-3 months: circulation improves. Walking becomes easier. Lung capacity increases up to 30%.

Within 1-9 months: sinus congestion and shortness of breath decrease. Cilia that sweep debris from your lungs grow back. Energy increases.

Within one year: excess risk of coronary heart disease is half that of a person who smokes.

Within two years: heart attack risk drops to near normal.

Within five years: lung cancer death rate for the average former pack-a-day smoker decreases by almost half. Stroke risk is reduced. Risk of mouth, throat and esophageal cancer is half of that of a smoker.

Within 10 years: lung cancer death rate is similar to that of a person who does not smoke. The pre-cancerous cells are replaced.

Within 15 years: risk of coronary heart disease is the same as a person who never smoked.

There are clinical studies that demonstrate the complete reversal of nicotine damage to the penis. If you don't smoke, don't start. If you do smoke, quit. Fifteen years is a long time to wait on a hard erection.

Remember, a healthy heart is a healthy penis. What is good for the heart is good for the penis.

References: See Bibliography

August 2006
Posted August 2008
Updated September 2009