LIBIDO flagging? Or just not feeling as excited as you once were about getting down and dirty with your partner?
It’s natural to experience periods of low sex drive; stress, kids, commitments, tiredness and even hormones can all play a part.
GettyWhat your at can make a tangible difference to your sex life[/caption]
But, did you know that the food you eat each day can also boost or burn your libido?
Whilst some foods will do you no favours, there are a whole host of foods that WILL help you feel fiery again.
Nutritionist Jenna Hope shares her ultimate breakfast, lunch and dinner options that are filled with foods to make sure bedroom boredom becomes bedroom bonking.
BREAKFAST…
Berries & yoghurt
“Berries are a good source of flavonoids which can help to support blood flow.
“This is particularly important for male performance during sex,” explains Jenna.
She adds that almonds are high in B-vitamins which also help with hormone production. This helps to ensure our libido is right where it should be: sky high!
Meanwhile, plain yoghurt contains probiotics that boost energy levels and sex drive.
“Yoghurt is also packed with zinc, vitamin B12, and magnesium, all crucial for optimising female sexual health.”
Plus, the probiotics in yoghurt help to support a healthy gut, which in turn has been shown to impact sexual desire.
Research has found that 95 per cent of our happy hormone, serotonin, is produced in the gut, and a dip in serotonin has been proven to have an impact on female sexual function.
Smashed avocado on sourdough
“Avocado is a rich source of vitamin E which can help with vasodilation and consequently helps with blood flow, which can help to support performance during sex,” explains Jenna.
Watch your portion with avocado though; aim to eat a third, rather than the whole thing.
Although avocados are filled with goodness, they are still high in fat and calories.
Veggie omelette
“Eggs contain the amino acid L-arginine, which has been shown to help reduce the risk of erectile dysfunction,” reveals Jenna.
Plus, eggs contain protein which helps keep us fuller for longer so we’re less likely to reach for the unhealthy foods below that act as sex-drive saboteurs.
LUNCH…
Beetroot hummus on sourdough toast with poached eggs
“Beetroot is rich in nitrates which is utilised as nitric oxide and can help to support blood flow. Higher levels of blood flow can enhance your experience in bed,” says Jenna.
Keen to add some vigour to your sex session?
“The toast can help to provide a source of carbohydrates to support the energy required for sex.”
Pesto salmon pasta
Smooth pesto contains pine nuts which Jenna explains are rich in zinc. “Zinc plays a vital role in supporting testosterone production in males. Additionally, salmon is rich in vitamin D; low levels of vitamin D can contribute to an impaired libido.”
Mixed bean salad
An easy throw-it-together lunch, you can find cans of mixed beans down the tin aisle at your local supermarket.
“Mix with some green leaves and a dressing of your choice for a colourful, filling meal.
Jenna says: “Beans are rich in fibre which is vital for promoting a healthy gut microbiome.
“The bacteria in the gut is essential in helping to support the balance of sex hormones which are important in promoting performance in bed. Where possible aim for 30g of fibre per day.”
Half a tin of mixed beans contains more than 5g of fibre.
If fibre isn’t your forte, increase the amount you eat slowly, so as not to shock your digestion which could leave you with a pretty severe case of the trumps.
DINNER…
Turkey bolognese
“Turkey can help to support the production of DHEA, a hormone which is required to support the production of the sex hormones,” says Jenna.
“Where possible try to serve this with wholegrain spaghetti as it’s richer in B vitamins, key nutrients required to promote energy production.”
Chicken satay with a quinoa salad
“Chicken is rich in B vitamins which play a key role in supporting the production of the hormones oestrogen and testosterone. The peanut butter satay in the chicken is rich in zinc, which can also help to support testosterone levels,” says Jenna.
Quinoa provides a great source of energy too.
Jacket sweet potato
“Sweet potatoes are rich in potassium which can help with supporting the synthesis of testosterone,” says Jenna. She recommends pairing your jacket potato with tuna and cheese for an extra boost of protein and zinc.
SNACK TIME…
Apple and cashew butter
Spread your nut butter over slices of apple for a sex-boosting snack.
“Apples are rich in quercetin which can help to support blood flow whilst cashews are a great source of zinc, a key nutrient for testosterone production,” says Jenna.
Roasted chickpeas
These tiny legumes contain prebiotic fibres, which Jenna says are required to support the growth of beneficial bacteria in the gut.
“A well-balanced gut can help to aid nutrient absorption and hormone function. Chickpeas are also a source of B vitamins and protein which are important for supporting the energy requirements needed for sex.”
A banana, handful of almonds
“Bananas are rich in potassium whilst the almonds provide some protein and zinc and can help to slow down the release of sugars into the bloodstream to help stabilise energy levels,” says Jenna.
AND THE FOODS KILLING YOUR SEX LIFE…
Jenna says there are some foods that can actually ruin our libido.
“Fried foods are high in saturated and trans fats, which can impair the production of testosterone,” she explains. Fried foods include chips, deep fried meats and crisps.
Foods high in sugar are also worth swerving as an overconsumption of sugar can increase insulin levels.
“Overtime, this can contribute to high levels of the stress hormone cortisol, which can impair libido.”
Plus, Jenna says that over-consumption of alcohol can contribute to lowering the production of the hormones oestrogen and testosterone whilst also depleting key nutrients required to support libido.
“Try to limit alcohol consumption to no more than 14 units per week.”
Jenna adds that processed meats are typically very high in saturated fats which in turn may contribute to impairing testosterone production.
“Processed meats are high in salt too; over time, a higher consumption of saturated fats and salt may also lead to higher blood pressure and reduced blood flow.”
TAKE IT SLOW
The way you eat your food also plays a part in how sexually driven you are.
“Try to eat your meals and snacks slowly as eating fast and mindlessly can increase stress and cortisol (the stress hormone) levels,” explains Jenna.
“High levels of stress can contribute to a lower libido and impaired performance in bed.
“Where possible, avoid distractions whilst eating and focus on eating more mindfully to support optimal nutrient absorption and satiety too.”