Sex may permeate our popular culture, but conversations about it are still associated with stigma and shame in Indian households. As a result, most individuals dealing with sexual health issues or trying to find information about sex often resort to unverified online sources or follow the unscientific advice of their friends. To address the widespread misinformation about sex, News18.com is running this weekly sex column, titled ‘Let’s Talk Sex’. We hope to initiate conversations about sex through this column and address sexual health issues with scientific insight and nuance

In this article, we will share some lifestyle changes that will help to drive your healthy sexual life.

You know that taking care of your health is important, but did you realise it can also help boost your sex life? Yes, it’s true. Getting fit and eating right does more than just make you look and feel better. It actually improves circulation, energy levels, self-confidence, and even hormone balance. Your health and sex life are deeply connected. Your physical and mental health has a direct impact on your libido and sex life. Get ready to learn easy tips that will have you feeling sexier and enjoying intimacy more than you have in years.

Eating Right for Better Sex – Nutrition Tips

What you put into your body has a direct impact on your libido and performance in the bedroom. To boost your sex drive, focus on eating a balanced diet with plenty of fruits and vegetables, lean proteins, and whole grains. Some foods are particularly helpful for your sex life. Some specific libido-boosting foods and tips include:

• Avocados are rich in healthy fats and vitamin E, which is good for your heart and circulation.
• Bananas provide potassium and vitamin B6 to maintain hormone levels.
• Broccoli is high in folate, which helps metabolise oestrogen and vitamin C.
• Fatty fish like salmon and tuna contain omega-3 fatty acids, which are good for heart health and blood flow.
• Dark chocolate in moderation contains compounds like phenylethylamine that can give you a mood boost.
• Chilli peppers contain capsaicin, which can increase your heart rate and circulation.
• For men, foods high in zinc like oysters, beef and pumpkin seeds can help boost testosterone, important for libido and erections.
• For women, iron-rich foods such as red meat, poultry and spinach help ensure you have enough iron for energy and hormone balance.
• Drink plenty of water to keep your body working properly. Dehydration can sap your energy and cause headaches, both mood killers. For extra benefits, drink green tea which contains compounds that can help relax blood vessels.
• Too much saturated fat from red meat and full-fat dairy products can clog arteries and reduce blood flow to the genitals. Cut back on fatty, fried and processed foods, which are high in unhealthy trans fats. Replace them with healthy fats from fish, nuts, seeds and olive oil.
• Drinking alcohol reduces arousal and sexual performance in both men and women. Smoking reduces blood flow, which inhibits arousal and performance. It also accelerates the aging of blood vessels and tissues in the sexual organs. Quitting these will significantly improve your sexual health and life expectancy.

Exercising for Improved Sexual Function

Exercise provides so many benefits for your health and well-being, including your sex life. Regular physical activity boosts circulation throughout your body, including to your genitals. This means increased blood flow to your penis or clitoris and pelvic area, which is important for arousal and orgasm.

• Cardiovascular exercise: Any exercise that raises your heart rate and breathing is great for your sex life. Things like walking, jogging, biking and swimming are all easy options. Aim for at least 30 to 60 minutes of cardio three to four times a week. As your endurance improves over time, you will notice your stamina increasing during sex as well.
• Pelvic floor exercises: Exercises like kegels that target these muscles can improve arousal, make orgasms more intense, and help prevent issues like erectile dysfunction in men. To do kegels, tighten the muscles you use to stop the flow of urine. Hold for three to five seconds, release, and repeat for 10 to 15 reps, a few times per day.
• Strength training: In addition to cardio, strength or resistance training is key. Focus on exercises that build muscle in your core, legs and glutes like planks, squats, lunges and bridges. Strong muscles will give you more flexibility and stamina during sex. Aim for two to three strength sessions each week, with rest days in between for the best results.
• Staying active daily: While a good exercise routine is important, staying active throughout the day can also help. Take the stairs when possible, go for a walk on your breaks at work, do some light stretching, or get up to move around if sitting for long periods. All of these little boosts in activity will keep your circulation pumping and benefit your sexual function and performance over the long run.

Managing Stress and Getting Enough Sleep

• Reduce stress: Too much stress can negatively impact your libido and sexual performance. When you’re stressed, your body produces cortisol, the stress hormone, which can decrease testosterone levels and sap your energy. Try relaxation techniques like yoga, meditation, or deep breathing to lower your stress levels.
• Get adequate sleep: Most adults need seven to nine hours of sleep per night to function at their best. Lack of sleep can increase stress and irritability, and decrease libido. Aim for going to bed and waking up at the same time each day, avoid screens and bright lights before bed, and make your bedroom as dark as possible.

So, there you have it! Taking care of your health and well-being can really help boost your love life. Eating nutritious foods, staying active, managing stress, and getting enough sleep sets you up for feeling energised and self-confident. When you feel good, you will have more get-up-and-go for romance. Making healthy choices empowers you to have the kind of satisfying relationships and sex life you desire. Remember, it’s never too late to make positive changes. Focus on taking things one step at a time. You’re worth it!