Foods that are good for ed. Foods That Boost Erectile Function: A Comprehensive Guide to Eating for Better Sexual Health
What foods can help improve erectile dysfunction. How does diet impact sexual performance in men. Which nutrients are essential for maintaining healthy erections. Why do certain foods benefit erectile function.
Understanding the Link Between Diet and Erectile Function
Erectile dysfunction (ED) affects millions of men worldwide, with approximately 30 million cases in the United States alone according to the National Institute of Diabetes and Digestive and Kidney Diseases. While aging and certain medications can contribute to ED, lifestyle factors like diet play a crucial role in sexual health. Recent research has shed light on how specific foods and nutrients can potentially improve erectile function and overall sexual performance.
Why does diet matter for erectile health? The primary cause of ED is often poor vascular function. The same risk factors that contribute to cardiovascular disease – such as obesity, high blood pressure, and diabetes – can also lead to erectile problems. By focusing on heart-healthy foods that support good circulation, men may be able to prevent or improve ED symptoms naturally.
The Power of Plant-Based Foods for Erectile Function
Plant-based foods, particularly fruits and vegetables rich in flavonoids, have shown promising results in improving erectile function. A 2018 study involving participants aged 18-40 found that higher consumption of flavones, a subclass of flavonoids, correlated with better erectile function. But how exactly do flavonoids benefit sexual health?
Flavonoids are powerful antioxidants that help protect blood vessels, improve circulation, and reduce inflammation – all crucial factors for maintaining healthy erections. Some of the best plant-based sources of flavonoids include:
- Berries (strawberries, blueberries, blackberries)
- Citrus fruits
- Apples and pears
- Bell peppers
- Artichokes
- Chamomile tea
Is there scientific evidence supporting the benefits of flavonoid-rich foods? A 10-year prospective study of over 25,000 middle-aged men found that those consuming the highest amounts of flavonoids had a 9-11% reduced incidence of ED compared to those with lower intake. The effect was even more pronounced for certain flavonoid-rich fruits, with up to a 19% reduction in ED risk.
Omega-3 Fatty Acids: A Crucial Nutrient for Erectile Health
Omega-3 fatty acids, commonly found in fatty fish like salmon, have garnered attention for their potential benefits in improving erectile function. How do omega-3s contribute to better sexual health? These essential fats help reduce inflammation, improve blood flow, and support overall cardiovascular health – all of which are crucial for maintaining strong erections.
A 2016 study on rats demonstrated that higher omega-3 intake was associated with reduced physiological damage related to ED. While more human studies are needed, the connection between omega-3s and erectile health is promising. What are the best sources of omega-3 fatty acids for men concerned about ED?
- Wild-caught cold-water salmon
- Sardines
- Mackerel
- Anchovies
- Walnuts
- Flaxseeds
It’s worth noting that farm-raised salmon may have slightly lower omega-3 content compared to wild-caught varieties. The omega-3 levels in farmed salmon largely depend on their diet, so opting for wild-caught salmon from cold waters may provide the most benefits for erectile function.
The Mediterranean Diet: A Holistic Approach to Erectile Health
The Mediterranean diet has long been praised for its numerous health benefits, and research suggests it may also play a role in improving erectile function. What components of the Mediterranean diet are particularly beneficial for sexual health?
- Extra virgin olive oil: Rich in antioxidants and healthy fats
- Whole grains: Provide fiber and essential nutrients
- Nuts and legumes: High in protein, fiber, and beneficial compounds
- Herbs and spices: Contain flavonoids and other beneficial plant compounds
- Lean meats and poultry: Sources of protein and amino acids like l-arginine
A 7-year study examining the relationship between Mediterranean diets and ED highlighted the benefits of virgin and extra virgin olive oil. Why are unrefined oils like extra virgin olive oil particularly beneficial? The refining process can destroy antioxidants and anti-inflammatory properties, potentially reducing the oil’s positive effects on erectile function.
Similarly, a 2017 study concluded that a Mediterranean diet including whole grains was more effective in treating ED than a low-fat diet. This suggests that a balanced approach to nutrition, rather than simply cutting out fats, may be more beneficial for men struggling with erectile issues.
Nuts, Legumes, and Their Impact on Erectile Function
Nuts and legumes have emerged as potential allies in the fight against ED. A 2020 study found that consuming these foods may help improve erectile function. But what makes nuts and legumes so beneficial for sexual health?
According to the Agriculture Research Service (ARS), legumes are the only natural food source containing catechins and epicatechins – specific types of flavonoids known as flavan-3-ols. These compounds have potent antioxidant and anti-inflammatory properties that may contribute to better vascular function and, consequently, improved erectile health.
Some of the best nuts and legumes to include in an ED-friendly diet are:
- Almonds
- Walnuts
- Pistachios
- Peanuts
- Lentils
- Chickpeas
- Black beans
While more research is needed to determine the specific effects of different types of nuts and legumes on ED, incorporating a variety of these foods into your diet may offer overall health benefits that extend to sexual function.
Herbs, Spices, and Their Potential Benefits for Erectile Health
Herbs and spices not only add flavor to our meals but may also contribute to better erectile function. The ARS has identified several herbs and spices that are particularly high in flavonoids, which we’ve established as beneficial for ED. These include:
- Parsley
- Thyme
- Rosemary
- Chives
- Tarragon
- Oregano
How can men incorporate more herbs and spices into their diets to potentially improve erectile function? Consider using fresh herbs in salads, adding dried herbs to marinades and rubs for meats, or brewing herbal teas. Not only will this enhance the flavor of your meals, but it may also provide a boost to your sexual health.
The Role of L-Arginine in Erectile Function
L-arginine, an amino acid found in protein-rich foods, has gained attention for its potential role in improving erectile function. How does l-arginine contribute to better erections? The body uses l-arginine to produce nitric oxide, a molecule that helps relax and widen blood vessels, improving circulation throughout the body – including to the penis.
A 2017 study suggested that men with ED tend to have lower levels of l-arginine. While more research is needed to fully understand the relationship between l-arginine intake and erectile function, incorporating l-arginine-rich foods into your diet may be beneficial. Some good sources of l-arginine include:
- Turkey
- Chicken
- Lean beef
- Fish
- Eggs
- Dairy products
- Pumpkin seeds
- Soybeans
The Importance of a Balanced Diet for Optimal Erectile Function
While specific foods and nutrients have shown promise in improving erectile function, it’s crucial to emphasize the importance of a balanced, overall healthy diet. Can a single “superfood” cure ED? Probably not. However, a diet rich in a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats can contribute to better cardiovascular health, which in turn supports erectile function.
What other lifestyle factors should men consider alongside dietary changes to improve erectile function?
- Regular exercise: Improves circulation and overall cardiovascular health
- Stress management: Chronic stress can contribute to ED
- Adequate sleep: Poor sleep quality has been linked to erectile issues
- Limiting alcohol consumption: Excessive alcohol intake can impair sexual function
- Quitting smoking: Smoking damages blood vessels and can contribute to ED
By combining a healthy diet with these lifestyle modifications, men may be able to significantly improve their erectile function and overall sexual health.
Navigating Dietary Changes: Tips for Success
Changing your diet to improve erectile function can seem daunting. How can men successfully incorporate ED-friendly foods into their daily meals? Here are some practical tips:
- Start small: Gradually introduce new foods rather than overhauling your entire diet at once
- Plan ahead: Meal prep can help ensure you have healthy options readily available
- Experiment with recipes: Try new ways of preparing ED-friendly foods to keep meals interesting
- Snack smart: Keep nuts, fruits, and vegetables on hand for quick, healthy snacks
- Stay hydrated: Proper hydration is crucial for overall health, including erectile function
- Consider supplements: Consult with a healthcare provider about potential supplements that may support erectile health
Remember, dietary changes may take time to show results. Be patient and consistent with your new eating habits, and consider tracking your progress to stay motivated.
The Role of Professional Guidance in Managing ED Through Diet
While dietary changes can be a powerful tool in managing erectile dysfunction, it’s important to remember that ED can sometimes be a symptom of underlying health conditions. When should men seek professional medical advice for erectile issues?
- If ED persists for an extended period
- If erectile problems are causing significant distress or relationship issues
- If there are other concerning symptoms alongside ED
- If you’re taking medications that may contribute to ED
A healthcare provider can help determine the root cause of erectile issues and develop a comprehensive treatment plan that may include dietary changes, lifestyle modifications, and medical interventions if necessary. They can also provide guidance on safe and effective ways to implement dietary changes and monitor progress over time.
Future Directions in Nutrition and Erectile Health Research
As our understanding of the relationship between diet and erectile function continues to evolve, what areas of research hold promise for the future? Some potential avenues for further study include:
- The impact of specific dietary patterns (e.g., ketogenic, plant-based) on erectile function
- The role of gut health and the microbiome in sexual function
- The potential benefits of specific phytonutrients or plant compounds for ED
- The interaction between diet, exercise, and erectile function
- Personalized nutrition approaches for managing ED based on individual genetic and metabolic factors
As research in these areas progresses, we may gain even more insights into how men can optimize their diets to support better erectile function and overall sexual health.
In conclusion, while there is no one-size-fits-all dietary solution for erectile dysfunction, the evidence suggests that a balanced, nutrient-rich diet can play a significant role in maintaining and improving erectile function. By focusing on foods rich in flavonoids, omega-3 fatty acids, and other beneficial compounds, men may be able to support their sexual health naturally. However, it’s crucial to remember that diet is just one piece of the puzzle – a holistic approach that includes regular exercise, stress management, and professional medical guidance when needed is key to addressing erectile issues effectively.
What to eat and avoid
Erectile dysfunction (ED) can make it difficult for a person to achieve or maintain an erection. Following certain diets or eating specific foods may help contribute to successful treatment.
This article examines what foods people could include in their diet to help combat ED.
A quick look at the best foods for ED:
- Berries
- Salmon
- Olive oil
- Whole grains
- Nuts and legumes
- Herbs and spices
- Meats and poultry
- Leafy greens
- Tea and coffee
According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), ED affects roughly 30 million men in the United States. A person’s chance of developing this condition increases with aging and taking specific medications, including antidepressants and blood pressure drugs.
Smoking, being physically inactive, or having a health condition such as type 2 diabetes or heart disease, can also lead to erectile function problems.
In addition, one article notes that the main cause of ED is poor vascular function. As a result, the risk factors for ED are the same as those for cardiovascular disease.
A 2018 study with participants aged 18–40 years old found that those consuming a higher amount of flavones in their diet improved their ED.
Flavones are a sub-compound commonly found in fruits and vegetables. They are part of their parent compound, flavonoids, usually found in teas, fruits, and vegetables.
The concentration of flavones in specific foods, includes:
- chamomile tea
- bergamot juice
- artichoke heads
- kumquat
- bell peppers
However, a food’s number of flavones displays in ranges. For example, bell peppers can have 0.1–12.9 milligrams of flavones per 100 grams of fresh weight. This may indicate that the source quality of fruits and vegetables has an effect on the number of flavones in the final product.
According to research, the following foods may have properties that help to prevent or treat ED:
Berries
A 10-year prospective study of 25,096 middle-aged males indicated that those who consumed the most flavonoids had a 9–11% reduced incidence of ED when compared with those who consumed less.
The authors observed that the chance of ED reduced by up to 19% in those who ate the following five flavonoid-rich berries and other fruits:
- strawberries
- blueberries
- apples
- pears
- citrus fruits
Salmon
A 2016 study of rats looked at the relationship between omega-3 fatty acids and ED. The study found that a higher intake of omega-3 helps lower physiological damage, which in turn may lower ED.
The National Institutes of Health (NIH) lists cold-water salmon as one of the most fundamental foods for omega-3 intake. Farm-raised salmon may have slightly fewer nutrients as omega-3 comes from the algae, which is not common in fish farms. The levels of omega-3 in farmed salmon largely depend on what the fish eat.
For higher intakes of natural omega-3, individuals should consume more wild salmon from cold waters.
Olive oil
A 7-year study of clinical trials examining the relationship between Mediterranean diets and ED lists olive oil as a beneficial ingredient.
However, the study only examines virgin and extra virgin olive oil. This could be because any oil that goes through a refinement process changes its molecular structure.
The study looks at what refining does to food oils, including olive oil. It shows that it can destroy antioxidants and omega-3 anti-inflammatory properties. This also removes the properties that could benefit ED.
Individuals who want to incorporate oils in their diets for ED and other health benefits should consider unrefined and extra virgin olive oil.
Whole grains
A 2017 study also examined the effects of grains on ED.
The results conclude that a Mediterranean diet, which includes whole grains, is more beneficial to treating ED than a low fat diet.
This could mean that a healthy balanced diet that includes whole grains without potentially harmful additives such as pesticides, can benefit individuals with ED.
However, researchers should perform more studies to understand the overall health benefits of whole grains, particularly in comparison to keto or low carb lifestyles.
Nuts and legumes
A 2020 study found that eating nuts and legumes may help lower ED.
The Agriculture Research Service (ARS) states that legumes are the only natural food containing catechins and epicatechins — compounds that make up one subset of flavonoids, flavan-3-ol.
However, there are no studies that compare the differences in each type of nut or legume and its realistic effect on ED.
Herbs and spices
The ARS also lists herbs and spices that have high amounts of flavonoids.
These include:
- parsley
- thyme
- rosemary
- chives
- tarragon
- oregano
Meats and poultry
A food component that could benefit ED is l-arginine — an amino acid found in protein-rich foods.
2017 research suggests that l-arginine levels are lower in males with ED. The body uses l-arginine to make nitric oxide. This is a molecule that widens and relaxes blood vessels, increasing blood flow to the penis.
Foods that are good sources of l-arginine include:
- poultry
- red meat
- fish
- nuts
- dairy products
Learn more about foods that are high in l-arginine here.
Leafy greens
Nitrates are food compounds that can increase nitric oxide levels. Research suggests that they may also reduce blood pressure and inflammation.
Foods that contain high levels of nitrates include:
- arugula
- spinach
- lettuce
- radish
Tea and coffee
A 2020 study states that teas increase flavonoids as part of a healthy diet.
One 2018 study examining the impact of coffee on ED found that long-term coffee intake is not associated with the risk of ED. In fact, since coffee contains antioxidants, moderate levels may help build resistance to inflammation.
There are some foods that a person may wish to avoid when managing ED, including:
Sugar
According to Action on Sugar, regularly eating foods that include substances considered unhealthy or drinking beverages containing sugar can lead to weight gain and a high body mass index (BMI).
An older article notes that excessive body weight and an increase in BMI can lead to ED. The researchers state that in 2014, there were 8 million cases of ED that were related to diabetes and obesity.
High fat meals
People who have high cholesterol levels, high blood pressure, obesity, and those who smoke may have an increased risk of developing atherosclerosis. This occurs due to plaque buildup in the inner lining of the arteries.
As a result, this reduces the oxygen supply and blood flow to the organs.
In addition, according to Wayne University School of Medicine, men who have clogged heart arteries may also experience issues in the arteries that supply blood to the penis.
Alcohol
Alcohol can also affect a person’s sexual health.
An older article found that 72% of men with alcohol dependence had one or more sexual health problems, such as premature ejaculation, low sexual desire, and ED.
Excessive alcohol consumption can also reduce blood flow to the penis, so individuals may not be able to achieve an erection.
Several options can help treat ED. These include:
Medications
According to the NIDDK, doctors can prescribe any of these drugs to help individuals maintain an erection:
- Sildenafil (Viagra): MedlinePlus states that a person should take sildenafil an hour before engaging in sexual activity. They can take it with or without food, but the drug may take longer to work if people consume a high fat meal. Learn more about sildenafil here.
- Tadalafil (Cialis): According to the United Kingdom’s National Health Service (NHS), Cialis can treat ED and symptoms of an enlarged prostate. A doctor may also prescribe it for people who have pulmonary hypertension in some cases. In addition, individuals can take tadalafil 30 minutes before having sex but should not take more than one pill in one day. The NHS explains that tadalafil may not be a good option for individuals who take nitrates, as these can lower their blood pressure when interacting with the ED drug. Learn more about tadalafil here.
- Vardenafil (Levitra): This is a tablet that dissolves in the mouth, so people do not need to drink water to swallow it. Individuals can take it when required, but an hour before sexual intercourse. Also, MedlinePlus explains that a person should immediately place the tablet on their tongue after removing it from its blister pack. Learn more about vardenafil here.
Learn about the most effective medications for ED here.
Surgery
The NIDDK mentions two surgical procedures that urologists may recommend for people with ED:
- Implantation: Doctors may also refer to these as prostheses. They may use inflatable implants, that can make the penis appear longer, or malleable implants. These are devices that allow individuals to adjust their penile position.
- Reconstruction: This may be the best option for those under the age of 30. During this procedure, the doctor repairs the arteries preventing individuals from maintaining an erection.
Exercise
Exercise may help individuals manage ED symptoms.
In a 2018 article, researchers advise that a 160-minute weekly exercise over a 6-month period can help reduce erectile problems that occur with obesity, hypertension, and cardiovascular diseases.
The article also mentions other interventions that can help improve erectile function. These include:
- pelvic floor muscle training
- quitting smoking, if a person smokes
- following a healthy diet
Learn about the best exercises for ED here.
ED equipment
A range of tools and equipment is available to help people with ED. For example, penis pumps help support erections without the need for medication.
Learn more about penis pumps here.
Herbal products
There are many herbal or all-natural products on the market.
However, individuals should be aware that these may be ineffective or even dangerous. The Food and Drug Administration (FDA) states that its lab tests found over 300 of such products with undisclosed ingredients or excessively high dosages. The FDA warns that consumers are being misled by many of these all-natural brands and products.
Learn more about the natural and home remedies for ED here.
A person should contact a doctor if they experience any of the following symptoms of ED:
- they can get an erection sometimes, but not every time they want to have sex
- they are not able to maintain an erection during intercourse
- they are unable to get an erection at any time
A doctor is likely to ask the person about their medical and sexual history. They may also examine the person and perform some tests.
If the doctor diagnoses the person with ED, they can then recommend treatments. They may also advise certain lifestyle changes that research has shown to benefit sexual function. These may include the person doing more exercise, quitting smoking, limiting alcohol consumption, and reaching a moderate weight.
Learn more about treatment options for erectile dysfunction here.
It is also important for individuals to consult a doctor to rule out any other potential health issues, such as cardiovascular disease or high blood pressure.
Here are some answers to common questions about ED:
Is there any food that works like Viagra?
Switching to a healthy balanced diet high in flavonoids may complement the treatment of long-term erectile dysfunction.
However, individuals should be aware that many potentially unsafe products claim to have the same effect as Viagra but with natural, herbal alternatives.
The FDA advises individuals should proceed with caution when exploring such products and ensure they are fully aware of the possible side effects.
What is the best fruit for erectile dysfunction?
Strawberries and other berries may best complement ED treatments, especially if free from harmful pesticides.
Other beneficial fruits include apples, pears, and citruses such as oranges and lemons.
What is the fastest way to cure erectile dysfunction?
The quickest way to treat erectile dysfunction will depend on many factors, including a person’s age and underlying medical conditions.
Alongside a doctor-recommended treatment plan, individuals may notice an improvement in their symptoms by maintaining a balanced diet and getting regular exercise and sleep.
Those with ED may find that eating certain foods and maintaining a healthy diet helps their symptoms if they are unable to take medication or find it ineffective.
However, a person should consult their doctor if they have symptoms of ED. The doctor may also want to discuss any potential coexisting health issues.
People should also check with their doctor before taking any supplements or increasing the intake of specific foods, especially if they take other forms of medication.
9 Foods That Can Help You Stay Erect and Sustain Stronger Erections
July
21
2021
Table of Contents
Is it possible that foods can help you stay erect when having erectile dysfunction?
According to recent statistics, approximately one-third of all men experience erectile dysfunction (ED), making it the most common sexual dysfunction in men. While there are several medications on the market intended to improve erections, there are also several foods that may help men attain and sustain stronger erections.
Food can help improve erections because the processes involved in the swelling of the penis are both psychological and physical. Specifically, when a man gets an erection, his mind and body go through the following steps:
- He experiences mental and sensory stimulation, which causes the brain to send messages to the nerves in and around the penis.
- The nerve messages cause the muscles in the corpora cavernosa to relax. The corpora cavernosa includes the muscles around the shaft and head of the penis. When they’re relaxed, it’s easier for blood to flow in.
- Blood then fills up the spaces inside the penis, causing it to expand and grow erect.
- A membrane around the corpora cavernosa called the tunica albuginea traps the blood inside the penis. This helps the penis stay erect.
Even though the relaxation of the smooth muscles in the penis begins with messages sent through the nerves, nitric oxide plays a key role. Nitric oxide regulates the flow of blood and the tone of smooth muscle, including that which is in the penis.
Therefore, the foods on this list all have at least one of the following benefits:
- Improve blood flow
- Contain nitric oxide
- Contain arginine, a precursor of nitric oxide
Here are some foods that can help you stay erect and support a medically sound erectile dysfunction treatment.
1. Watermelon
Watermelon contains citrulline, another precursor to nitric acid. It is a food for a good erection because it dilates and relaxes the blood vessels, making it easier for blood to flow into the penis.
Watermelon’s citrulline content makes it similar to other foods for penis health, such as cucumber, bitter melons, and gourds.
2. Spinach and Other Leafy Greens
Spinach is high in nitric oxide and therefore, like other hard erection foods, helps arteries expand and fill up with blood.
A study found that spinach, when served in a soup with onions, low-sodium chicken broth, and black pepper, significantly improved the nitrate levels of participants while only adding an extra 94 calories to their diet.
The nitrates in spinach and other green, leafy foods for erection, like kale and arugula, serve not just as foods for penis health but for your entire vascular system.
3. Coffee
Another food that helps for penis growth is coffee. It has less than five calories—at least until you add sugar and cream—so it’s one of the lightest foods that help with erectile dysfunction.
A study found that men who sipped between 170 and 375 milligrams (mg) of caffeine each day, or 2-3 cups approximately, had lower rates of erectile dysfunction. Caffeine is an effective penis food because it relaxes the smooth muscles of the penis, paving the way for blood to fill it up.
4. Dark Chocolate
Dark chocolate is a top food for strong erection because it is packed with flavanols, which make it easier for blood to flow through the body. However, because dark chocolate is often high in sugar and fat, eating too much can make you gain weight.
An ounce of dark chocolate has 155 calories and nine grams of fat, so it may not be the healthiest choice among important foods to help an erection.
5. Salmon
Salmon is one of the best foods to help get erect because it is rich in vitamin D. Exposure to sunlight is responsible for around 80% of vitamin D, so if you’re not able to go outside as much as you’d like, some salmon can help you get what you need. Vitamin D has been shown to help prevent endothelial dysfunction, which is when your arteries, blood vessels, and organs aren’t able to properly circulate blood.
Vitamin D supplementation may be especially important in areas that experience a lot of cloudy days or longer winters. In England and its U.K. neighbors, vitamin D levels in residents are 50% higher at the end of the summer than at the end of the winter. Eating salmon in these kinds of climates may give your body what it needs to get and keep a strong erection.
6. Pistachios
Pistachios are packed with arginine, which makes them excellent for those seeking food help for penis growth. The arginine encourages the production of nitric oxide, which, in turn, helps regulate blood flow to the penis and other parts of the body.
7. Almonds, Walnuts, and Other Nuts
Almonds, walnuts, and many other varieties of nuts are rich in high-density lipoprotein (HDL), otherwise known as “good cholesterol.” Good cholesterol absorbs bad cholesterol and carries it back to the liver.
When bad cholesterol gets stuck in your arteries and blood vessels, it blocks the flow of blood to your organs, including the penis. Eating walnuts, almonds, and other nuts gives your body what it needs to get bad cholesterol to your liver where it can be broken down and discarded as waste.
8. Oranges and Blueberries
Although oranges and blueberries seem to have little in common with dark chocolate, they share one important trait: They’re packed with flavonoids. This makes them one of the best foods for erectile dysfunction. Flavonoids encourage the flow of blood, which allows the penis to become engorged after it’s been stimulated.
A study by the Oxford University found that the effect of flavonoid-rich foods reduced the chances of erectile dysfunction by between 9-11%.
9. Spicy, Hot Foods
Thanks to the capsaicin found in hot peppers, a little hot sauce or a habanero on the side may help with getting an erection. Researchers in France found that men who ate more hot foods had higher levels of testosterone.
Other studies have also found a direct correlation between low testosterone symptoms in men and how easy it is to get and maintain an erection.
If you have ED, you may want to load up on the foods above. They can make it easier for your body to get blood to your penis when you’ve been stimulated. Additionally, they may benefit the rest of your circulatory system and organs, and lead to an overall healthier lifestyle.
If you’re having issues and would like to learn more about erectile dysfunction treatment in Cincinnati, call the team at Proactive Men’s Medical Center now to schedule an appointment to have a consultation with their experienced and specially trained medical staff. We are a leading men’s clinic providing ED therapy, PE therapy, hormone therapy, and much more.
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Food for joy: foods that are guaranteed to improve your mood
July 20, 2015
Food
Life
Do you know a universal solution for all occasions? It fits into two simple words: “I’ll go eat. ” But food is not only a way to escape from unpleasant deeds and a reward for righteous labors. Certain foods can actually boost your mood and solve health problems. Magic? Just chemistry. Read the article and remember what you need to eat when everything is decaying around.
It’s not just those who want to lose or gain weight that need to watch their diet. Food provides us with the energy we need to grow and recover, as well as affect mood and activity levels. So, if you feel sleepy after dinner, this is normal. Eating increases blood sugar levels, which suppresses the production of orexin, a hormone that is responsible for alertness. When we want to eat, the sugar level drops. The brain does not really like this, so it takes cruel revenge by making us irritable and aggressive. Fluctuations in sugar levels, and with it moods, are only a small part of the complex relationship between food and well-being. What gives strength to our body also nourishes the brain, and also affects the production of neurotransmitters – chemicals that determine what mood we are in.
During the day we all experience nervous tension and mood swings. Proper nutrition has a beneficial effect on our behavior and reduces the destructive effects of stress. The choice of food is almost like choosing a life path: you can give preference to food that is poor in essential substances, or you can eat something that will give the brain energy and help clean up the head. Food can become a real medicine for the soul and body, and this is not an exaggeration at all. Here are some examples of foods that each of us should add to our diet in order to always be healthy, cheerful and happy.
Excitement and nervous tension: chocolate
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When we worry about something, healthy food is the last thing we want to think about. Under conditions of ongoing stress, it is very difficult to control what we eat. You know, when the head is full of urgent matters of varying degrees of trouble, the soul doesn’t lie to a healthy salad at all. But hardly anyone will refuse a chocolate bar. And rightly so, because fats and sugar increase the levels of serotonin and endorphin, the so-called hormones of happiness. Cocoa is a rich source of polyphenols and flavonoids that improve mood and restore clarity of thought. To minimize the amount of unnecessary fast carbohydrates, give preference to high-quality dark chocolate with a cocoa content of at least 75%. And do not overdo it, because cocoa and chocolate are not only mood-improving magnesium, but also caffeine, and it can quite excite the nervous system.
Concentration problems: coffee
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The effect of this drink is known to everyone – even one cup instantly brings you to life and provides a crystal clear mind. But be careful: caffeine can cause addiction, and its excess will sooner or later respond with depression, insomnia and, oddly enough, a deterioration in concentration. Therefore, the same advice as with chocolate: without fanaticism, please. In addition, the quality of the drink is very important. There is no benefit from cheap soluble swill. Opt for organic coffee, and instead of milk or cream, try adding some coconut oil. It sounds strange, but it really works – healthy fats will provide the necessary energy boost for the whole day.
Lack of sleep and overeating: proteins and healthy fats
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Who sleeps little, eats a lot. This is a scientific fact. An exhausted brain needs emergency nourishment, which is why it forces you to drag any carbohydrate nonsense into your mouth. Instead, include protein sources in your diet: eggs, chicken, beef and sea fish. You can also add flax and pumpkin seeds, green vegetables and avocados. Many of these foods contain omega-3 fatty acids that help the body produce serotonin. As we remember from the first point, serotonin is a hormone of joy, and if the brain is happy, then everything is fine with us.
Fatigue and depression: hazelnuts and tea
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Nuts not only charge our body with energy, but also supply it with a large number of important nutrients – monounsaturated fatty acids and minerals: manganese, potassium, calcium, copper, iron, magnesium, zinc and selenium. Nuts also contain a lot of dietary fiber, which contributes to the production of neurotransmitters.
The use of tea has long been associated with relaxation and increased concentration, as well as improved mood. Research shows that when we are in a good mood, we are better at solving problems that require ingenuity and ingenuity. So if you want to think faster, drink tea, and both black and herbal tea will be beneficial.
We eat and don’t worry
There is a direct relationship between diet and mood. A bad mood changes our eating habits, so often what we see on our plate is there due to success or failure in work and personal life. Stop, and who is in charge here: us or some kind of stress? Since we are, then the right of choice is ours. In addition, food rich in vitamins and minerals helps the body produce the aforementioned neurotransmitters, which will drive away melancholy in no time.
In addition to proper nutrition, be sure to use relaxation techniques such as meditation or self-talk. Just five minutes a day will relieve a fair amount of anxiety and stress. Almost immediately, you will feel a surge of strength and will be able to choose useful things during the day, and not what longing and a lousy mood want.
And finally, try to observe how different foods affect your mood. We promise the results will be interesting.
7 foods that are healthier than you think
September 5, 2017
Food
There are so many myths around a healthy diet that you can’t immediately figure out which food is actually healthy, and which is sheer harm. Many products in general turned out to be guilty without guilt: adherents of a healthy lifestyle ignore them, but in vain. We understand why ketchup, pasta and chocolate are better than many used to think.
Potatoes
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Potatoes are often mentioned in lists of foods that need to be banished from the diet in the name of proper nutrition and weight loss. Of course, if you eat a large plate of fried potatoes every day, it is naive to expect that you will be able to lose weight. Still, potatoes are not as bad as we are told.
It is a source of potassium, important for maintaining water balance and improving oxygen supply to the brain. A medium-sized potato contains up to 20% of the required daily value of potassium. To get the maximum amount of this element, eat baked potatoes along with the peel. Of course, the tubers must first be washed thoroughly.
The fiber contained in potatoes, together with vitamins C and B6, helps to lower cholesterol levels, so jacket potato lovers can be calm about their blood vessels and heart.
Chocolate
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Here, lovers of proper nutrition are partly right. If you regularly replace a normal meal with a chocolate bar or eat a bar of milk chocolate every day, your body is unlikely to thank you. Replace milk chocolate with bittersweet. Maybe it’s not so tasty (although someone likes it), but it’s definitely useful.
Firstly, eating chocolate reduces the risk of diseases of the cardiovascular system: theobromine and catechin have a positive effect on the state of blood vessels. The more cocoa powder in chocolate, the better. Dark chocolate in this regard is preferable to milk chocolate, but white should not be taken seriously at all.
Second, flavonoid-rich chocolate protects our skin from UV damage. Of course, this does not mean that now you can lie on the beach all day long, forgetting about sunscreen, but there is a good reason to return chocolate to the diet without remorse.
Coffee
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“Give up caffeine,” healthy lifestyle gurus tell us. “Drink not coffee, but tea,” they are echoed by online publications about proper nutrition. Do not rush to listen to the friendly chorus of opponents of this drink.
Research has linked coffee consumption to a reduced risk of basal cell carcinoma, a type of skin cancer. Coffee is also good for the liver: already two cups a day will help protect against cirrhosis.
Coffee helps fight depression by increasing the production of dopamine, reduces the risk of type 2 diabetes. .. Well, enough arguments? Just remember that everything is good in moderation, so it’s better not to overdo it with coffee.
Butter
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It would seem that here it is – the embodiment of the most unhealthy food. Solid fat, what’s the use there? But do not rush to give up butter, it is better than you think about it.
Butter contains vitamin A, which is important for vision, normal metabolism and the synthesis of sex hormones. This vitamin is fat soluble, so oil is an ideal source.
Butter is rich in vitamins E (helps to strengthen the immune system), K (involved in the absorption of calcium and helps normal kidney function) and D (important for the prevention of cancer and cardiovascular disease). And yes, all these vitamins are fat-soluble. Guess what that means? That’s right, you need to eat oil.
Pasta
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Another nightmare for those who care about their diet. A plate of steaming pasta – well, horror, solid calories. Or is it not so scary?
Depending on which pasta to choose. Durum wheat pasta is rich in fiber, which we need for good digestion. Fiber even helps to lose weight: it provides a feeling of fullness for a long time, so a plate of pasta for lunch and you will last until dinner without snacking. Plus, high-quality whole grain pasta does not cause spikes in blood sugar.
Whole grain pasta contains folic acid (aka vitamin B9), which is needed by pregnant women for the normal development of the fetus. This vitamin is also useful for men: it helps the production of spermatozoa.
Finally, selenium. It is involved in the regulation of metabolism, supports the activity of the thyroid gland and the immune system. Whole grain pasta is a good source of selenium and is easy to incorporate into your regular diet.
If you are still afraid to gain weight, give up fatty and hearty sauces. Instead, add some quality ketchup to your pasta.
Nuts
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Adherents of proper nutrition have two main arguments against the regular use of nuts: they say that they are too high in calories and fatty. So be it, but you should not exclude nuts from the menu once and for all.
Nuts are fiber and protein. Fiber is needed for good digestion, and protein is a building material, without which the normal functioning of the body is simply impossible. Almonds and hazelnuts contain a lot of vitamin E, which strengthens the immune system and saves the brain from oxygen starvation. In addition, almonds are good for intestinal microflora.
Walnuts are good for the brain, and peanuts help prevent cardiovascular problems.
Ketchup
Tomato sauce from healthy lifestyle fanatics gets how much in vain. It’s all the fault of the tricks of unscrupulous manufacturers who believe that a mixture of starch, dyes and flavors is a completely adequate replacement for real tomatoes. Let’s leave such fantasies on their conscience.
For the production of real and healthy ketchup, not so many ingredients are needed: tomato paste, water, sugar, salt and spices. There are few such ketchups, but they are worthy of the title of natural.