Eat, Exercise, Relax, and Sleep Your Way to Better Sex

Better sex doesn't just involve technique. Keeping a fit mind and body can increase your enjoyment of bedroom antics.

Thought about leading a healthier lifestyle but haven't gotten around to doing it? Here's a possible incentive: Experts say people who are mentally and physically fit are more likely to have good sex lives.

• Can food put you in the mood?
• A few more tips on giving your libido a lift
• Sleep: Enhances sex and weight loss?

"If you feel good about yourself, you are in a better position to feel good about relationships, including your sex life," says Karen Zager, PhD, a psychologist in private practice in New York City.

"When one is not feeling well, and is exhausted, it can certainly have a negative impact on the quality of one's sex life," says Saralyn Mark, MD, a senior medical adviser at the Office on Women's Health.

While there is no proven connection between a balanced diet and bedroom performance, a poor diet can cause health problems that can possibly interfere with sex.

Studies show animals that get too few calories tend to have weakened immune systems, says John Allred, PhD, professor emeritus of nutrition at Ohio State University. He says illness can be a big hurdle for pleasurable intercourse.

"If you have heart disease, then you might be taking medication that would inhibit sexual activity, or you might be afraid to have a heart attack," says Allred. "If you have the flu, a high fever, or just don't feel good ... any of these things would be a turn-off."

Mark Kantor, PhD, associate professor of nutrition and food science at the University of Maryland, agrees, saying, "You will feel sexy if you look and feel good."

A way to do that is to eat an overall balanced diet and to exercise each day. The two go hand-in-hand, says Kantor, as demonstrated by today's obesity problem, in which people eat too much food and aren't active enough.

Move That Body

Being physically active can be a natural Viagra boost, according to the American Council on Exercise (ACE), which recommends 20 to 30 minutes of moderate exertion a day.

"Men and women who exercise regularly are going to have increased levels of desire," says Cedric Bryant, PhD, ACE's chief exercise physiologist. "They're going to have enhanced confidence, enhanced ability to achieve orgasm, and greater sexual satisfaction."

If that isn't motivation enough to work out, consider this: Researchers have found that there is a correlation between waist size and a man's odds of having erectile dysfunction (ED). The larger the man's waist size, the greater his chance of having ED (because of a higher risk of underlying cardiovascular disease).

Need more positive reinforcement? Studies show that regular, moderate exercise can have a positive benefit on major sexual problems, such as ED in men and low libido in both men and women.

It only makes sense, say experts, since ED is often caused by poor blood flow to the penis, and exercise can improve the body's ability to pump and circulate blood throughout the body.

The same can be true for the ladies. In one University of Texas at Austin study, physically active women who watched an X-rated film had a 169% greater blood flow to the vagina compared with when they were inactive.

And there's more good news. Mark says exercise can promote the body's release of hormones important for sexual arousal, increase aerobic capacity and muscle strength, and boost self-body image -- all definite benefits for between-the-sheets play.

Sweet Dreams

For many of us, a good roll in the sack requires energy and the right mood -- elements that can be compromised when we are sleepy or tired.

While there is no direct relationship between slumber and better sex, a National Sleep Foundation (NSF) poll, conducted in 2002, shows people's moods can be affected by the amount of shut-eye they get.

People who sleep less than six hours are more likely to report they are tired, stressed, sad, and angry than those who sleep more than eight hours. On the other hand, those with few sleep problems tend to report they are "full of energy," "relaxed," and "happy."

In his practice, Russell Rosenberg, PhD, director of the Northside Hospital Sleep Medicine Institute in Atlanta, says chronic sleep-loss patients report not only being too physically tired for sex, but also having decreased libido.

Unfortunately, lower sex drive, tiredness, and grouchiness are the least of worries with sleep deprivation. Research shows people who don't catch enough winks tend to:

• Get into more accidents. Inadequate sleep affects perception and motor skills.
• Find it harder to lose weight. Not enough shut-eye can affect the body's ability to metabolize carbohydrates.
• Have an increased chance of a hormonal or metabolic disorder, which can indirectly put you at risk for medical problems such as type II diabetes and heart disease.

All of these consequences could undoubtedly put a damper on a person's sex life.

Rosenberg recommends trying to increase your total sleep time, even if it's just adding a half-hour or more per week. "Try it, and see how it affects your sex life," he says.

Relax

The brain may be the most important sex organ of all. It is perhaps in the mind where beliefs take hold and flourish about the effects of certain foods on sexual prowess, even as scientists deny any direct connection between diet and erotic fitness.

It is in the mind that people feel self-confident when they like the effects of exercise on their bodies. It is also where they feel happy and energized once they've gotten enough sleep.

Yet the inner workings of the brain can also keep a person from focusing on the delights of bedroom actions.

"In order to have a really healthy and pleasurable sex life, you have to be able to dismiss work; you have to be able to unwind and experience pleasure," says Zager. She says this means being able to temporarily forget about what your boss said, what was in the memo, what bills need to be paid, and what the children need.

Sex requires relaxation and time, adds Zager, noting that some couples may be too stressed and busy to enjoy or even have intercourse. She suggests setting priorities.

"Just how important is sex to you and your partner?" asks Zager. If it is vital to your relationship, she advises finding a way to work it into your schedule and working on making yourself less stressed or tired.

Some recommendations include eliminating some activities from your busy life, delegating jobs to someone else (by giving it to a partner, or hiring someone to do it), and doing an across-the-board cut in time spent on each activity.

To unwind, Zager suggests taking 5 to 30 minutes either to walk, meditate, take a hot bath, do yoga, or sit by yourself. This time can help charge personal batteries and can help make transitions between your work, family, and sex life.

To Your Bedroom Health

Living healthy may, indeed, have its benefits. If you eat a balanced diet, exercise regularly, sleep enough, and take time to relax, there's a good chance your life between the sheets will improve.

Of course, there is no guarantee. But, as Zager says, it all forms a really good foundation.

"If you've got a good foundation of stress management, and setting your priorities, and taking good care of yourself, then on top of that, you can build relationships with other people and an enjoyable sex life," she says.

Men: Do You Need a Health Tune-Up?

Guys are notorious for skimping on self-care. But "if it ain't broke, don't fix it" doesn't work when it comes to your health. Here's what to do instead.

 

Guys, you are not invincible. That's the message men's health experts wish you would learn. The earlier, the better. You already know the drill: That means a good diet, frequent exercise, and routine trips to the doctor. But it's often not until men are into their 60s, after decades of self-neglect, that their thinking begins to change.

"That's when they start to see changes that are not ideal and start to make caring for themselves a more regular practice," says Ajay Nehra, MD, a urologist and men's health expert at the Mayo Clinic. "The attitude among men is, 'If it's not broken, why fix it?'"

It's time to adjust that attitude before things do begin to break, at an age when it's often harder to fix them. Here is our guy's guide to helping you start taking better care of yourself.

Checkups for Men

Routine checkups are the backbone of preventive health care, yet a large government survey found that few men regularly see a doctor. And when a man does finally get to the doctor? It's only after his significant other has put her foot down. "Spouses and partners are the drivers that force men to get evaluated," says Nehra.
Scott Fields, MD, a family medicine specialist at Oregon Health & Science University, sees that same reluctance to focus on long-term health and its maintenance among his male patients. "Men in their 20s and 30s are still in the mode that they are pretty invincible," says Fields. "For that age, I focus on lifestyle issues such as alcohol and recreational drug use, smoking, and unsafe sex. If you can get all that behind them, you can help them with their long-term health."

But too often, says Fields, men favor "denial and avoidance" when it comes to their health care, at least until they can no longer ignore whatever's ailing them. Fields says it's often fear of cancer or heart problems that finally gets them into his office.

"Most of the time, the fear is just that -- fear," Fields says. "It's something we can reassure them about." But Fields has a bigger goal, "getting men acculturated to the concept that having ongoing health care and health maintenance is an important part of staying healthy."

Exercise for Men

The latest guidelines say you need at least 30 minutes of moderate aerobic exercise five days a week. That means cardio training, whether it's walking fast, running, rowing, or biking -- anything that will make you sweat and get your heart really pumping. Strength training is important as well, so at least twice a week, add some weights, resistance bands, or body weight exercises such as push-ups and pull-ups to your routine.
But among guys who already exercise, says Fields, too many focus their efforts on lifting weights to the exclusion of everything else. "You see more guys in the weight room and more women doing cardio," says Fields. "The numbers should be equal."

Don't forget to do a few minutes of warm-ups prior to your workout. Walk, jog, or bike lightly to prep your muscles for more intense exercise. You should also add some stretching to your routine to improve your flexibility and athletic performance and lower your risk of injury.

Regular exercise lowers LDL "bad" cholesterol, protects against high blood pressure, wards off depression and stress, and helps you live longer. And by fending off those common problems, you won't have to crowd your medicine cabinet with prescription drugs. That, says Fields, has been a strong incentive for his male patients to start working out.

"If you can have a conversation about how they'll need fewer medications if they exercise, they will listen."

Men and Weight Control

Maintaining your proper weight is an essential part of staying healthy, and exercise alone won't do it, especially for men in their 40s and beyond.

"A lot of men only know how to control their weight by exercise, but as they are getting older, their metabolism is slowing down," says nutritionist Manuel Villacorta, RD, MS, CSSD, owner and founder of MV Nutrition in San Francisco as well as the web site eatingfree.com. "They may be eating the same amount of calories, but they are not burning it off as readily."

You can cut down on calories and still feel full by making sure you have plenty of whole-grain foods in your diet. The body takes longer to digest them, and that means more time between hunger pangs. Just don't put too much time between meals, says Villacorta, whose clients are mostly men. "Eating something healthy every three to four hours helps to keep up metabolism," he says.

Along with paying attention to what -- and how much -- you eat, Fields says it is essential to rethink what you drink. "Juices, for example, are really high in calories, as are sodas and alcohol. So I start with figuring out what [men] drink."

With alcohol, of course, you're watching more than just calories. Too much alcohol is bad for your liver as well as your waist. Villacorta says that for health reasons, men should not drink more than two servings a day. A serving means one beer, one 4-ounce glass of wine, or a 1.5-ounce shot of liquor. When it comes to weight loss, even less is ideal.

"My recommendation for men trying to lose weight is to keep it to seven servings per week," he says. Keep in mind that restaurants pour about six ounces of wine per glass, and cocktails usually consist of two or more shots, so you're looking at about four drinks per week if you are going out.

Men and Depression

There are at least 6 million depressed men in the U.S., according to the National Institute of Mental Health. The real number is a lot higher. Why? A lot of diagnoses are likely missed because men don't want to discuss their feelings or they are afraid that being diagnosed with depression will mean they're less manly.

Nothing could be further from the truth. Depression is as much about brain chemistry and genetics as it is about how you respond to the death of a loved one or financial disaster, for example.

Whatever the cause, the cost of not talking about what you're going through is high: Men often choose alcohol and drugs over asking for help, and men account for 80% of suicides in the U.S. each year.

As devastating as depression can be to your mental well-being, it can take a huge toll on your body as well. "Depression has been associated with cardiovascular disease, stroke, and erectile dysfunction," says Nehra. Don't try to tough it out. If you've been feeling down for more than a couple of weeks, see a doctor.

Men and Stress

"Stress and depression are kissing cousins," says Fields. But, he says, stress is often very difficult to get men to discuss because they think they need to be stoic in handling problems. "It's easier for men to talk about erectile dysfunction than it is for them to talk about depression or stress."

Stress often shows up as physical complaints, like headaches or stomach pains. "It's very common to tease it out from such symptoms," he says.

Stress is best caught early and quickly, because it can cause trouble in all areas of life: It shoots up blood pressure, upsets digestion, and weakens your immune system. It can also wreak havoc in the bedroom. Nehra's had plenty of patients who complain they can't get even a partial erection. His diagnosis? Stress.
"Stress is associated with low libido," he says. "It affects you psychologically as well as physically."
Exercise can help reduce stress, says Nehra. So can getting enough sleep.

Men and Sex

Stress, alcohol, drugs (prescription and over-the-counter), low testosterone, performance anxiety: The list of what can sap your appetite for sex goes on and on. But getting help can often get your sex drive back on track. And men, says Fields, are more open to talking about sex problems than ever before.

"We have [former Senator] Bob Dole to thank for that," he says. "Discussions about erectile dysfunction are increasingly common. I have two to three conversations about it each week."

If other men are talking about it, so can you. Schedule an appointment with your doctor to determine what's causing the problem. Just don't be surprised if you end up on the couch.

Nehra sees many patients with low libido in his urology practice, but he doesn't hesitate to refer them to a psychologist when the problems don't originate below the belt.

Eat Like a Man

Breakfast. It's still the most important meal of the day to jump-start your metabolism, Villacorta says. Try reaching for 1 and 1/2 cups of cooked steel-cut oatmeal (whole grains, high in fiber). Add a cup or so of blueberries (loaded with antioxidants), 2 tablespoons of flaxseeds (a good source of fiber and omega-3 fatty acids), and nonfat plain Greek yogurt (a great source of protein and calcium). Stir together. Enjoy.

Lunch. Keep it fairly light; a big meal will leave you sleepy. Villacorta recommends a healthy burrito. Start with a whole-wheat tortilla (whole grains) and add 4 to 5 ounces of lean meat, such as grilled chicken (protein), beans (complex carbs and protein), plus tons of salsa (fat-free) and some sliced avocado (healthy fat). Hold the sour cream and cheese.

Dinner. It's best to eat your evening meal at least 90 minutes before bedtime, says Villacorta. He suggests keeping it simple. Try 4 to 5 ounces of grilled salmon (omega-3 fatty acids and protein), a cup of quinoa (complex carbs and whole grains), and cooked vegetables, such as spinach or broccoli.

credit : webmd

10 Nutrients You May Be Missing ( That You Might Need More Of )

 10 Nutrients You May Be Missing

Lets face it , we eat too many calories, but still we're falling short on essential nutrients. That may seem like a paradox. It's not.

“We consume far too many empty calories -- foods high in sugar or fat and not much else,” says Kathy McManus, PhD, head of nutrition at Brigham and Women's Hospital in Boston. “And we're still not getting people to eat enough nutrient-rich foods, like vegetables, fruit, whole grains, and nuts.”

In 2010, the updated Dietary Guidelines for Americans singled out 10 nutrients that Americans may be missing. Four are so low in many people's diets that deficiency poses a real public health risk. They include calcium, vitamin D, potassium, and fiber. Levels of six other key nutrients are “tenuous,” according to the guidelines, including vitamins A, C, E and K, along with choline and magnesium.

Here's why these 10 nutrients are so important -- and how to ensure you're getting enough.

Calcium

Most of us know that calcium is essential for healthy bones. New evidence suggests that calcium also protects the heart and arteries. It appears to lower the risk of breast cancer and may guard against other forms of cancer, too. The 2010 Dietary Guidelines for Americans concluded that many children and most adults fall short on this essential mineral.

How much to shoot for: Women 19 to 50 should get 1,000 milligrams of dietary calcium per day. After age 50, the recommendation climbs to 1,200 milligrams. Adult men should get 1,000 milligrams of calcium a day and 1,200 milligrams a day after age 70.

Where to find it:  Milk and milk products such as yogurt, calcium-enriched tofu, calcium-fortified orange juice, fortified cereals, low-fat cheeses such as ricotta.

Bonus nutrients: Milk, yogurt, and low-fat cheeses are great sources of protein as well as essential nutrients such as potassium.

Simple changes you can make: Have a bowl of fortified cereal with milk for breakfast. Help yourself to yogurt for a snack or quick lunch.

Vitamin D

The sunshine vitamin, D is produced by the skin when we're exposed to sunlight. Since many of us work inside, we may not get enough sun exposure to generate adequate vitamin D. Although recent research suggests that vitamin D may be important for a range of functions, the best evidence points to its essential role in building and maintaining strong bones.

How much to shoot for: Optimal levels of D are a subject of debate. The most authoritative source is the Institute of Medicine, which published new guidelines in 2010. It recommends that most adults get 600 international units of vitamin D a day. For people 70 and older, the recommended amount climbs to 800 international units. Most Americans can get enough in their diets, the IOM report concluded.

Where to find it: Salmon, rockfish, tuna, vitamin D-fortified milk, fortified orange juice.

Bonus nutrients: Along with vitamin D, fish are rich in omega-3 fatty acids, which protect the heart and may also slow age-related memory problems.

Simple changes you can make: Drink a glass of milk with lunch. Have a serving of a fatty fish such as salmon or sardines two or three times a week.

Potassium

Most of us know that too much sodium in the form of salt can raise blood pressure. Less well known is that fact that too little potassium also contributes to blood pressure. Falling short on potassium may also increase the risk of kidney stones and osteoporosis.

How much to shoot for: Adults should get for 4,700 milligrams of potassium a day. The latest nationwide survey shows that a whopping 97% of Americans don't hit the mark.

Where to find it: Potatoes, tomatoes, spinach, carrots, beans, peas, lentils, yogurt, bananas, fish, orange juice.

Added bonus: By eating more fruit and vegetables, you'll increase your intake of vitamins A, C, and K, all of which are in short supply in the average American diet.

Simple changes you can make: Add a few bean or lentil dishes, such as split pea soup and chili, to your repertoire of home-cooked meals. Slice a banana over your breakfast cereal.

Fiber

Fiber is the indigestible part of plant foods. Researchers have long known that fiber helps keep digestion regular. Newer findings show that it protects against heart disease and type 2 diabetes and may help people maintain a healthy weight.

How much to shoot for: A healthy diet should contain 14 grams of fiber for every 1,000 calories. That means most adults should get 28 to 34 grams a day.

Where to find it: Vegetables and fruit, whole grains, cooked dry beans and peas, nuts.
Bonus nutrients: Nuts are rich in unsaturated oils, which help protect against heart disease. Beans and lentils are great sources of potassium and magnesium.

Simple changes you can make:  Snack on whole-grain crackers or popcorn (a whole grain). Choose breads with 100 percent whole grain flour as their first ingredient. Look for breakfast cereals with at least 5 grams of dietary fiber per serving. Add canned, rinsed chickpeas to salads, soups, or pasta dishes.

Vitamin A

This crucial nutrient is key to maintaining healthy eyesight and robust immunity. It also plays a role in many other physiological functions, including tissue growth.

How much to shoot for: Adult women need 700 milligrams a day. Men need 900 milligrams.

Where to find it: Dark green and bright colored vegetables, such as sweet potatoes, pumpkins, winter squash, spinach, collard greens, romaine lettuce.

Bonus nutrients: Most vegetables are loaded with fiber and other vitamins, including C, another nutrient deficient in some diets.

Simple changes you can make: Have a salad with mixed greens along with dinner. Snack on carrot sticks or sliced red peppers. Make sure your daily diet includes at least four and preferably more servings of vegetables.

Vitamin C

Vitamin C may not ward off colds, as once believed, but it is essential for maintaining a strong immune system. A potent antioxidant, vitamin C may help lower the risk of cancer. It's also required for wound healing. The 2010 Dietary Guidelines for Americans reports that some diets fall short of this critical nutrient.

How much to shoot for: Women need 75 milligrams a day. Men need 90 milligrams a day.

Where to find it: Citrus fruit,guava, peaches, kiwi, cantaloupe, red peppers, broccoli, Brussels sprouts, kale, cauliflower.

Bonus nutrients: Many fruits and vegetables rich in vitamin C also contain fiber, as well as other vitamins, including A and K.

Simple changes you can make: Have a piece of fruit for breakfast. Add a serving of vegetables to your lunch or dinner menu.

Vitamin K

Vitamin K is essential for normal blood clotting. It also appears to play crucial roles in bone mineralization and cell growth. Falling short may cause bruising, nosebleeds, and brittle bones, among other problems.
How much to shoot for: Women need 90 micrograms a day. Men need 120 micrograms a day.

Where to find it: Kale, collard greens, spinach, beet greens, mustard greens, Brussels sprouts, broccoli.

Bonus nutrients: Dark leafy green vegetables are loaded with vitamins A and C, as well as loads of fiber.

Simple changes you can make: Experiment with ways to add a serving of dark leafy greens to home-cooked meals. Spinach makes a great topping for pizza, for instance. Broccoli is a tasty addition to stir-fries and casseroles.

Vitamin E

Vitamin E is a potent antioxidant. By neutralizing unstable oxygen molecules, it may help prevent damage to cells that could lead to cancer. Severe vitamin E deficiencies can cause nerve damage. Because many Americans don't get enough nuts and unsaturated oils, they may be in danger of falling short on this crucial nutrient.
How much to shoot for: 15 milligrams a day.

Where to find it: Almonds, sunflower seeds, hazelnuts, sardines, avocados, sunflower oil, cottonseed oil, safflower oil.

Bonus nutrients: Nuts are rich in unsaturated fats that help protect against heart disease.

Simple changes you can make:  Snack on nuts. Put sliced avocado on sandwiches. Cook with a vitamin E-rich cooking oil.

Choline

This little known nutrient is essential for building and maintaining healthy cells. It is particularly important for muscle and nerve function.

How much to shoot for: 425 milligrams for women per day ; 550 milligrams for men per day.

Where to find it: Eggs, cooked dry beans, peas.

Bonus nutrients: Beans and peas are nutritional treasure troves, rich in protein and an array of nutrients, including folate, magnesium, and potassium.

Simple changes you can make: Have a hard-boiled egg for a snack now and then. Whip up an omelet with vegetables for lunch. Add cooked dry beans to your favorite Italian tomato sauce and spaghetti recipe.

Magnesium

Magnesium is required for more than 300 biochemical reactions in the body. It helps regulate blood pressure, maintains bone strength, and ensures a healthy immune system.

How much to shoot for: Women between the ages of 19 and 30 need 310 milligrams a day. After age 31, 320 milligrams. Men between the ages of 19 and 30 need 400 milligrams. Then the requirement rises to 420 milligrams.
Where to find it: Halibut, nuts, peanut butter, spinach, oatmeal, beans, lentils.

Bonus nutrients: Beans and lentils are rich in fiber and plant-based proteins. Nuts and fish are excellent sources of unsaturated fats, which help prevent heart disease.

Simple changes you can make:  Have a peanut butter sandwich on oat bran bread for lunch. Snack on nuts. Make a three-bean casserole for an easy side dish at lunch or dinner.

WebMD Feature

By Peter Jaret