Nutritional Approaches to Managing Sexual Dysfunction in Ageing Men
Ageing is a natural process in which the human body functions similarly to a machine. As it gets older, it experiences more problems as parts start to wear out. However, an old machine can still perform decently with good care. Similarly, for the human body, a crucial element of ‘good care’ is nutrition. This article will explore the nutritional approaches that can help ageing men manage sexual dysfunction.
Welcome to the Holmen’s Health dietitian blog post, I am dietitian Oscar and here we talk about foods, drinks, snacks, desserts, anything that you can think of when it comes to eating. I personally love eating and am passionate about assisting others in finding their most suitable diet pattern while promoting maximum health benefits. Let’s explore how ageing changes the body in terms of sexual function.
The Relationship Between Ageing and Sexual Function
First of all, sexual dysfunction is one of many common health conditions that occur in older age, alongside cardiovascular diseases, hearing loss, and osteoarthritis. According to the Australian Institute of Health Welfare, more than 700,000 people aged 65 and above were suffering from cardiovascular diseases, 34% were experiencing complete or partial deafness, and 1.2 million had osteoarthritis in 2017. Sexual dysfunction is also one of those health conditions that become more prevalent with ageing. A study conducted in the United States showed that 70% of men aged 70 and above reported experiencing some degree of erectile dysfunction, while 45% of men in their 60s and 15% in their 40s reported similar issues. Therefore, sexual dysfunction should not be considered abnormal compared to other chronic diseases.
The Role of Nutrition in Sexual Health
You might feel your muscles are not as strong as before, your mind is not as sharp, and your reactions are not as quick during the ageing process. However, with the right foods and nutrition, it is possible to address each of these issues and build up the strength to maintain good sexual function.
1. Good Circulatory System
Erection is a major component of good sexual function, and sufficient blood flow is required to maintain erection hardness. Therefore, a good circulatory system is no doubt crucial to sexual function. A 2019 study stated that near 70% of men with cardiac artery disease also experienced symptoms of reduced erectile function. Moreover, another study discovered a significant drop in nitric oxide levels among men with erectile dysfunction. Nitric oxide is the most important controlling factor for blood vessel and muscle relaxation around the penis, and adequate levels are required to achieve a solid erection. To maintain high levels of nitric oxide, the following three components are essential.
Nitrate
Vegetables such as spinach, celery, and lettuce, as well as deli meats like chicken, turkey, and roast beef are great sources of nitrate, which is a precursor to nitric oxide. Our body converts nitrate into nitric oxide after consuming these foods. Consuming 2 to 3 g of nitrate a day is a good amount to maintain nitric oxide levels.
L-arginine
Another way to increase the level of nitric oxide is through dietary consumption of L-arginine. Our body also converts L-arginine into nitric oxide. Some food sources include turkey, pumpkin seeds, soybeans, and dairy products. L-arginine is beneficial for good blood flow, and 5 to 6 g per day is recommended.
L-citrulline
During the process of converting L-arginine into nitric oxide, L-citrulline acts as a facilitator to enhance the conversion. Therefore, having extra L-citrulline can also benefit the production of nitric oxide. L-citrulline is naturally found in nuts, meats, watermelon, and legumes. Most research suggests a daily intake of 3 to 6 g per day.
2. Maintaining Testosterone Levels
Testosterone is an important factor in regulating sexual response, maintaining erections, and producing sperm. Testosterone tends to decrease with age and is associated with erectile dysfunction. Low levels of testosterone not only affect sexual function but also increase the risk of diabetes, overweight, and prostate cancer. Therefore, maintaining good levels of testosterone can protect against sexual dysfunction and other health conditions. Here are three elements that contribute to testosterone synthesis.
Nitrate
Vegetables such as spinach, celery, and lettuce, as well as deli meats like chicken, turkey, and roast beef are great sources of nitrate, which is a precursor to nitric oxide. Our body converts nitrate into nitric oxide after consuming these foods. Consuming 2 to 3 g of nitrate a day is a good amount to maintain nitric oxide levels.
Zinc
Research conducted in 2010 studied 100 males who took 250 mg of zinc supplementation for 42 days. The results showed that the average testosterone levels increased by nearly 90%. Zinc can be found in oysters, beef, pumpkin seeds, oats, and peanuts. Most adult males require 14 mg of zinc a day.
Vitamin D
Vitamin D deficiency is consistently being linked with low testosterone levels. A German study examined the effect of vitamin D supplementation on 165 individuals, and their total testosterone levels significantly improved by 25%. Although 90% of vitamin D is generated from sunlight exposure, foods high in vitamin D including mushroom, tuna, salmon, and egg yolk, can also help.
Magnesium
Magnesium has been found to be a favourable factor in testosterone synthesis. Supplementation of magnesium can increase the testosterone levels among athletes engaging in low to moderate intensity exercise. Leafy green vegetables, legumes, nuts, and whole grains are some foods that contain high amounts of magnesium.
3. Antioxidant
As we age, oxidative stress tends to build up, which can cause damage to different parts of our body, including sexual function. Oxidative stress is caused by an increase in reactive oxygen species within the body and is heavily associated with male infertility. Additionally, oxidative stress is a significant cause for sperm damage in 30% to 80% infertile men. Nutrition is one of the major ways to combat reactive oxygen species through antioxidants.
Fruits and Vegetables
Research conducted in 2019 studied the effect of fruits and vegetables on oxidative stress with 83 adults. The results showed a significant decrease in reactive oxygen species, highlighting the importance of dietary antioxidants. The antioxidants in fruits and vegetables can help manage blood pressure, a major cause of erectile dysfunction, and promote healthy sperm production. Some examples of such foods are cucumber, pineapple, eggplant, watermelon, and garlic.
Nuts and Seeds
Sexual function, including sexual desire and quality of orgasms, was found to improve after 14 weeks of daily consumption of 60 g of nuts. Besides their antioxidant content, nuts and seeds are also packed with zinc and L-arginine, which have been mentioned previously. There are many different choices of nuts and seeds, such as walnuts, pumpkin seeds, hazelnuts, sunflower seeds, and pecans.
4. Good fats and bad fats
Dietary fat can be both beneficial and detrimental to sexual function. Therefore, it is important to understand which types of fat are good and which are bad. Unsaturated fat and saturated fat are two main types of dietary fats. Unsaturated fats are generally considered good fats, while saturated fats are often seen as bad fats. Omega-3 fatty acids are a sub-type of unsaturated fats. By adjusting the proportion of different dietary fats, sexual function can be fully supported despite ageing.
Omega-3 Fatty Acids
Omega-3 fatty acids are poly-unsaturated fats that benefit the body in many ways, including cardiovascular health, improved lipid profiles, and reduced inflammation. Foods like mackerel, salmon, flaxseed, chia seeds, and walnuts are high in omega-3 fatty acids, which can help with erectile function and testosterone synthesis.
Unsaturated Fats
In addition to poly-unsaturated fat, there is also mono-unsaturated fat. A study conducted in 2015 has shown that a diet high in mono-unsaturated fat can restore erectile function. Some examples of foods rich in mono-unsaturated fat are olive oil, avocados, almonds, sesame seeds.
Saturated Fats
Conversely, fatty meat, deep-fried foods, coconut oil, cakes, and biscuits are common sources of saturated fat which is harmful to the body. Saturated fats are associated with high cholesterol, increased risk of cardiovascular diseases and stroke, and weight gain. They also make it more different to achieve and maintain a hard erection.
A Small Change Can Make a Big Difference
It is understandable that sexual dysfunction can be a challenging issue for ageing men. However, by following nutrition-focused approaches, managing and improving sexual health can be achieved through natural and effective methods. By incorporating the nutritional approaches mentioned in this article, sexual function can potentially be maintained during later stages of life.
If you’re wanting support in learning how to improve your diet to support sexual function, learn more about our philosophy and services, please reach out to us! We work with clients virtually throughout Australia.
This blog post on the Nutritional Approaches to Managing Sexual Dysfunction in Ageing Men was published June 2024.
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