Could Your Diet Be Affecting Your Sex Life? The Foods That Could Be to Blame
Loss of libido is a common problem affecting up to 1 in 5 men and 1 in 3 women across the UK, with previous studies showing weight gain can affect sexual dysfunction in a myriad of ways.
As Dr Bhavini Shah, GP at LloydsPharmacy Online Doctor, explains: “If you are overweight or obese, you are at greater risk of conditions like diabetes, high blood pressure, high cholesterol, and depression, all of which can affect your sex drive.”
Nutritionist, Vinny Kodamala, also adds: “The food we eat plays an important role in maintaining our health. The same goes for sexual health, as eating the recommended amount of fruit, vegetables, and whole grain products can help reduce the risk of erectile dysfunction.”
Nutritionist Vinny Kodamala shares the best and worst foods for a low sex drive
As Vinny explains, “Some dietary choices can increase the risk of men getting erectile dysfunction. As erectile dysfunction is related to blood flow, your blood vessels need to be in good health.
“Therefore, eating healthier foods reduces your risk of common vascular problems caused by high cholesterol, high blood sugar, high triglyceride levels, and obesity.
Food items that can help with erectile dysfunction & sex drive
“Ensuring you’re eating a balanced diet with the recommended amount of fruit, vegetables, and whole grains is a brilliant place to start.
Fruits and Vegetables:
- Watermelon
- Pineapple
- Pomegranates
- Cucumber
- Leafy greens
Whole grain products:
- Oats
- Brown and wild rice
- Barley
- Quinoa
“Studies have found that a Mediterranean diet involving lots of fresh fruit and vegetables, and healthy oils like olive oil, can prevent or improve erectile dysfunction.”
“Nitrate-rich vegetables can also benefit erectile health by promoting nitric oxide production and blood vessel dilation. Some of the best foods for erectile dysfunction include leafy greens like spinach, rocket, lettuce, beetroot and celery.
“Shellfish, including oysters, mussels, crab and lobster, are also great choices due to their rich zinc content. As a trace mineral, zinc plays a key role in regulating testosterone, the hormone governing sex drive and performance in men. Zinc deficiencies can lower testosterone, potentially contributing to erectile dysfunction.
Food items that can worsen erectile dysfunction & sex drive
“Avoid eating large amounts of processed or fast food, as these are often high in fat and sugar, which can contribute to obesity.
“Too much saturated fat causes a buildup within the blood vessels, which is called atherosclerosis. Atherosclerosis increases the risk of cardiovascular disease, making it more difficult for the heart to pump blood throughout the body.
“Saturated fats tend to come from animal products, though they can also be found in some plant-based foods. These are often referred to as ‘bad’ fats, as consuming too much can lead to increased cholesterol levels.”
Top sources of saturated fats:
- Red & processed meats – including beef, lamb, pork, bacon, and ham
- Milk & cheeses – especially hard cheeses, full-fat milk, and butter
- Baked goods & snacks – including biscuits, cakes, and pastries
“Trans fats are a type of unsaturated fat; however, they typically come from an industrial or artificial source, but they’re also found in hydrogenated vegetable oil, a type of cooking oil that can be added to food to prolong its shelf life.
“Like saturated fats, trans fats can raise cholesterol levels in the blood, however, they are considered more damaging.”
Common sources of trans fats:
- Margarine
- Bread
- Doughnuts, cakes, and pastries
- Fast food
“Excessive alcohol consumption can also increase a man’s risk of getting erectile dysfunction and can make it worse. If you drink regularly and you’re experiencing erectile dysfunction, you should try and reduce your intake or give it up to see if this helps.”
“You’ll also want to avoid foods that can contribute to high blood sugar when eaten in large amounts – such as sugary and highly processed foods.
“While starchy foods like pasta and potatoes can be part of a balanced diet, it’s important to enjoy them in moderation and opt for wholegrain or less processed versions where possible.
“While some individuals may mistakenly believe alcohol is an aphrodisiac, excessive alcohol consumption can increase a man’s risk of developing erectile dysfunction and can make it worse.
“If you drink regularly and you’re experiencing erectile dysfunction, you should try and reduce your intake or give it up to see if this helps.”
Dr Bhavini Shah shares three conditions that can contribute to a low sex drive
1. Diabetes
“Diabetes can be tiring and cause low moods. If your diabetes is affecting your sleep or mood, your libido may drop. Tiredness plays a major role in libido.
“If you have diabetes, you may be at risk of diabetic neuropathy (nerve damage). This can make it more difficult for men to get and keep an erection, and worrying about this may affect their libido.
“Both men and women with diabetic neuropathy may also find it difficult to experience sexual stimulation and not enjoy sex as much because of this.”
2. High blood pressure
“Over time, high blood pressure causes arteries to narrow and harden. This reduces blood flow. Reduced blood flow can make it harder for men to get and maintain an erection (erectile dysfunction). The emotional side effects of this can cause low libido.
“Some people taking the blood pressure tablets, propranolol, say that their sex drive goes down. However, this is not listed as a common side effect, and there is limited information on this topic.”
3. Low testosterone
“Some studies have suggested a link between obesity and low testosterone. Testosterone is the main male sex hormone and plays an important role in sex drive and sexual performance.
“When some men reach their 40s or 50s, they experience mental and physical symptoms such as depression, loss of sex drive, and erectile dysfunction. There is some overlap between symptoms of menopause and low testosterone – mood swings, difficulty sleeping, and changes in body shape.”
For more information on the relationship between weight gain and libido, please see the Lloyds Pharmacy Online Doctor site: https://onlinedoctor.lloydspharmacy.com/uk/lifestyle-advice/does-weight-gain-affect-libido
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