We all want a great sex life. We all know the more physically fit we are the better we feel about ourselves. Confidence definitely helps our sexual performance, but there are so many more aspects to fitness and sexual health. I always tell my clients exercise and nutrition are the greatest love affair of all times…one just can’t live without the other. Let’s see how both can improve sexual performance.

According to the Mayo Clinic, regular exercise can lead to enhanced arousal for women and men who exercise regularly have much less of a problem with erectile dysfunction…especially as they age.

Some of the main reasons for male impotence are lack of exercise, overweight, depression, stress, atherosclerosis, diabetes, certain medications (anti depressants and anti hypertensives), poor circulation.

Hmmmm…..this list looks really familiar…where have I seen it? Right, this is the same list as benefits of exercise!!!! So maybe if we exercise we can improve our sexual performance!

Good circulation is key for sexual performance in men and women. Cholesterol clogs arteries and lessens blood flow to those important areas. The best way to lower cholesterol….yes…you got it……eat a heart smart diet and exercise!

Most unfortunately, most people opt to pop a pill rather than deal with the real issue. I feel I would be cheating you if I didn’t remind you about how the various erection enhancing drugs work. They do NOT cure the problem of erectile dysfunction. Drugs sunch as Viagra, Levitra, Cialis all work by artificially sending blood flow to the genital area. So as always, by having access to the quick fix, people lose their motivation to fix the real problem of poor circulation. Most people would rather pop some pills rather than correct their bad lifestyle choices. Did you ever wonder why the “possible side effects” part of the commercial are longer than the benefits aspect of the ad? There are no bad side effects to choosing a healthy lifestyle.

The Urology clinic of Princess Margaret Hospital in downtown Toronto has a fabulous book on nutrition, exercise and men’s health. A great place to go for men’s sexual health issues.

Remember there are a number of organs involved in the body for sexual performance: the brain, pituitary, adrenal, thyroid, testes and sperm & ovaries. Good nutrition is vital to proper functioning of these organs. At the top of this nutrition list are the B vitamins, vitamins A,C,E & the mineral ZINC. There are obviously a number of others involved as well. So let’s just say if we eat good clean proteins, ditch the sugar, eat whole grains fruits and vegetables (where have I seen this list??) we will nutritionally support sexual vitality.

Low libido (sex drive) is a common issue in women’s sexual health. This can stem from a number of different influences. Unfortunately, most women have a poor body image which can seriously drive down that libido. I find in with a number of my clients unfortunately this is like one of those famous European traffic circles you desperately try to exit. The poor body image inhibits sexual fulfillment, but the lack of sexual fulfillment leads to frustration, depression and emotional eating…which just leads right back to body image challenges.  Make a commitment to getting fit, that will help you exit that vicious circle.

Some women seriously deprive themselves of any kind of fat, including good fats. Fats are necessary for production of sex hormones.

Low libido in women can also be affected by physiological reasons such as low testosterone levels. Yes, women have testosterone as well. Testosterone levels can start decreasing by age 40, in both men and women, but this is not a destiny. Here’s a shocker, you can naturally stimulate testosterone levels with….diet and exercise. A healthy diet rich in protein really helps support testosterone production. The mineral Zinc, which I have referred to in a number of other blogs is key for testosterone production. Best sources of Zinc: red meat (is NOT the evil, keep it lean), oysters, poultry, eggs, whole grains, oats, rye. pumpkin seeds. Remember, zinc has a poor absorption rate in the body, so make sure it is eaten frequently through out the day. Zinc is most easily absorbed from animal sources.

Testosterone production is also increased through high intensity exercise. Remember the good nutrition still has to be there for this to be successful. I do not ever suggest that a non exerciser start with high intensity exercise, it is a level one has to work toward. High intensity weight lifting and good strong cardio promote testosterone production.

So as always, eat healthy and exercise to unleash your inner Eros & Aphrodite.

As always my wish for you…

May you get at least 60 minutes of exercise today!

Shira Litwack
LWMC, CNS, PT

www.fitfan4fun.com Shira@fitfan4fun.com
Toronto Fitness & Nutrition Consultant

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