How Diet affects Mens Sexual Health  

2021-12-13

Poor sexual health can be a traumatic experience for men and can adversely affect their intimate relationships and sex life. Erectile dysfunction is one of the major challenges men face and is particularly common amongst older men, report have shown that about thirty to fifty-two percent of men above forty years of age develop it.

However, lifestyle modifications such as making changes in diet can significantly lower the occurrence and vulnerability to developing sexual health issues such as erectile dysfunction, loss of libido, and premature ejaculation.

Studies have shown that the western diet is associated with lower semen quality, due to the high consumption of processed foods as well drinking alcohol[1] . Fatty foods are common in the western diet and cause high rates of cholesterol and fat deposits in the blood which can build up and cause plaques that limit blood flow around the body and to the penis, thus reducing erectile functioning.

Furthermore, excessive alcohol consumption can be particularly harmful to men’s sexual health as studies have shown it increases the risk of developing erectile dysfunction[2]. Poor diet and obesity have also been linked to hypogonadism when the sex glands or ‘gonads’ produce reduced amounts of sex hormones such as testosterone, which leads to reduced sex drive. Despite claims that certain aphrodisiacs can miraculously improve sexual functioning, there is no quick fix and changes in the diet need to be more comprehensive if they are to be effective.

For obese men, low-calorie diets have a positive effect on improving erectile function and increasing testosterone levels. An effective alternative to dieting is the Mediterranean diet as it has been found to be associated with long-lasting reduced rates of erectile dysfunction and better overall physical health, with fewer health risks such as cardiovascular and cancer risk that comes with the Western diet[3].

These healthier diets have the dual benefit of reducing weight and providing foods that are beneficial in increasing libido, combating erectile dysfunction, and improving the health and production of sperm. Here are foods capable of improving the health and production of sperms.

 Heart-healthy foods: Whole foods that are minimally processed such as;

  • Oats
  • Avocados
  • Nuts
  • Grains
  • Legumes
  • Oily fish.

These foods contain essential vitamins and oils, such as vitamin E which has been directly linked to healthy penis function.

 

Flavonoids: Plant-based foods such as;

  • Citrus fruits
  • Apples
  • Berries
  • Chocolate (with high cocoa content)

Also, certain herbal teas and red wine are linked to increased libido and sexual functioning.

Final thoughts

By consuming more of these food types and reducing intake of fatty foods and alcohol, men can not only improve their sexual health but also enhance their overall physical health and reduce the risk of disease and cancers. While short-term dieting is effective in improving sexual health, diet changes should be more long-lasting to ensure sexual health is maintained over a longer period of time and into old age. 

Written by: George Hatto