Nutrient Function Caution Natural Sources

[Pages:10]Food & Lifestyle Options For Sexual Wellness

Nutrient L - Arginine

L - Citruline

Omega 3 Fatty Acids

Zinc

Function

Caution Natural Sources

Helps the body make nitric oxide. Taken in high doses it has been shown to widen the blood vessels in the penis and stimulates blood flow

Side effects may include nausea, cramps and diarrhea. Don't take Larginine with Viagra.

Turkey breast, chicken breast, lean pork, edamame, pumpkin seeds, walnuts, lentils, sesame seeds, lobster, shrimp, crab, wild game, spirulina

A non-essential fatty acid. Helps your body produce more arginine (see above), improves circulation, and helps clear toxins

Watermelon: when eaten in high amounts, can increase blood flow to the penis. Onions, garlic, liver, walnuts, dark chocolate

Elevates serotonin levels in the brain and thereby enhance mood.

Too many can Mackerel,

thin your

salmon, cod

blood & cause liver oil,

diarrhea

albacore tuna,

walnuts, chia

seeds, flax

seeds, egg yolk,

nuts, brussel

sprouts,

An antioxidant. It helps with hormone production, immunity, cell growth & repair. An estimated 5 mg of zinc is expelled every time you ejaculate. Reduces prolactin

Lamb, Liver, Grass fed Red meat, chickpeas, seafood, cashews, cacao, kefir, spinach, mushrooms,

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Food & Lifestyle Options For Sexual Wellness

Vitamin D Vitamin C Magnesium Manganese

Increase in vitamin D can increase the production of testosterone in men and estrogen in women

Vitamin D must be activated by the sunshine

Rare in naturally occurring food. Wild Salmon, mushroom, eggs, wild tuna, ricotta cheese, sardines, cod liver oil, halibut, mackerel

At least 200 milligrams of vitamin C a day had higher sperm counts than men who took in less.

Peaches, chilies, red & green peppers, kale, broccoli, cauliflower, brussel sprouts, mango, grapefruit, papaya, kiwi, strawberries

Is essential for the metabolism of nitric oxide which is important in erectile tissue. Possible link between a low magnesium levels and premature ejaculation.

Too much can lead to diarrhea, nausea stomach cramps and can worsen kidney disease.

Pumpkin seeds, chashews, flax seed, almonds, sunflower seeds, avocado, bananas, milk, oatmeal, broccoli, green peas, green leafy veggies ? also through Epson salt baths

In lab studies, manganese deficiencies caused loss of sex drive and a lack of semen. Historically seen as an aphrodisiac, also viewed as a treatment for infertility

Brown rice, hazelnuts, rye, oats, chickpeas, macadamia nuts, White beans, buckwheat, Black beans, teas

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Food & Lifestyle Options For Sexual Wellness

Supplement

Yohimbe

Ginko

Horny Goat Weed

(Epimedium)

Function

Caution Natural Sources

Nature's Viagra. Powerful African tree bark that increases blood flow to genitals & to the nerves ? not regulated so you don't know how much you are getting. A study found yohimbe plus larginine induced sexual arousal it's 60 minutes in menopausal women. Another study found that 6 g of L-arginine with 6 mg yohimbe treated erectile dysfunction

side effects, including lowered or raised blood pressure, fast or irregular heartbeat, and anxiety.use under the guidance of a physician. Shouldn't be used with certain antidepressan ts

has the potential to increase blood flow to the penis. Preliminary studies show it was effective in treating antidepressant induced sexual dysfunction

Possible side effects bleeding, diarrhea, vomiting. Careful if on blood thinner or daily aspirin

Gives and energy boost and has been used for centuries in Chinese Medicine for sexual dysfunction. Animal studies suggest it can increase testosterone, estrogen, libido, and circulation.

Not many published studies in humans

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Golden Root (Rhodiola Rosea)

Has been used to boost endurance and sexual function in Russian folk medicine for decades ? also energizing

Minimal side effects

?Extenze

Folate (folic acid) Zinc (as oxide) Micronized DHEA (dehydroepiandrostero ne) Pregnanolone (3hydroxypregn-5en-20-one) Black pepper (seed) Piper longum (seed) Ginger (root) Yohimbe extract (bark)

It has a variety of really solid ingredients & certain clients swear by it's ability to help with erections. They settled a $6million lawsuit for making false claims

Panex Ginseng or Korean Ginseng

Has been shown to improve erectile dysfunction & a cream formula can help with premature ejaculation

safe used on a short-term basis. Insomnia is a common side effect.

DHEA

In the body it can be converted into testosterone ? helpful if low testosterone is the issue

Safe in low doses, can cause acne

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Healing Food

Function

Caution

Blueberries

Helps your blood vessels relax and has potent antioxidants. 1 serving 3 times a week has been shown to improve erection quality

NONE

Pomegranate Juice

Red Meat

Men with mild to moderate ED drank pomegranate juice daily & showed marked improvement . Can raise testosterone levels in both men and women.

NONE

Rich in Vitamin D, but it also naturally boost levels of dopamine and norepinephrine. Can boost testosterone

Eaten in high quantities it can increase risk of colon

cancer

Dark Chocolate

cocoa in chocolate contains methylxanthines, stimulants that increase your body's sensitivity; phenylethylamine, a chemical that can give you a slight natural high.

Known to have

emulsifiers added to improve texture (endocrine disrupters)

Healing Intervention

Function

Caution

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Food & Lifestyle Options For Sexual Wellness

Acupuncture

Studies find it can improve quality of erections & restore sexual activity in some users

Can be expensive

Pelvic Floor Exercises (Kegals)

help to strengthen the bulbocavernosus muscle which allows the penis to engorge with blood during erection, it pumps during ejaculation ? 3 months 2xs a day

Deer Exercise

Ancient Tao tradition shown to improve quality of erections and decrease premature ejaculation

Cardiovascular Exercise

Get moving & lose weight. Men with a 42-inch waist are 50 percent more likely to have ED than those with a 32-inch waist.

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Afrodisiacs:

Basil (Pesto) : In Roman times, basil was a symbol of love. Flavinoids have antinflammatory & antbiotic properties. It's a good source of Vitamin A. It also provides beta carotene, magnesium, potassium and C.

Bay leaf: Known in western culture for it's mild narcotic and afrodisiac properties. It is sometimes used in massage cream to increase blood flow

Raw Celery: Has been used as far back as the middle ages as cure for impotence. On top of it's phallic shape, it is thought to stimulate the pituitary gland, which is key in releasing sex hormones. When you bite into it, you release androstenone and androstenol odor molecules into your mouth and the scent allegedly makes you more attractive to women.

Chiles : Chile pepper releases endorphins and a high which can cause a spicy food addiction. Historically used to relieve pain and as an afrodisiac. The Mexican rules Montezuma is said to have made a drink of chilies & chocolate that he consumed before his daily visits to his concubines. Raises your body temperature & plumps your lips making them highly kissable

Cinnamon : Is a source of manganese which fights free radicals. A warming spice with healing properties

Figs : legend states that eating a fresh fig while naked, in front of a woman, is one of the most erotic acts . When a fig is cut down the center, the pink flesh is said to resemble a woman's vagina

Ginger : In India ginger is mixed with eggs and honey as a traditional treatment for impotence. It is also known to aid in digestion and to increase circulation.

Goji berries : Packed with potent antioxidants, & called `happy berries' in China. They have been used in traditional Chinese Medicine to strengthen the adrenal glands. Ancient Chinese proverb "He who travels one thousand kilometers from home should not eat goji "

Grapes : Historically this fruit was linked symbolically with love, fertility and virility, even before it was being made into wine

Honey : The `father of medicine' Hippocrates prescribed honey for sexual vigor, and a drink made of milk and honey to invoke sexual ecstacy. Has the trace mineral boron in it that is known to increase nitric oxide which increases the blood flow needed for an erection.

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Lavender : A study found that lavender mixed with pumpkin spice is a turn on for men. Lobster : As a symbol of luxury, that may be one of the main contributing factors for it's history as an afrodisiac, but it has a high amount of zinc and B-12, both necessary nutrients for maintaining sexual desire. Mango : Globally considered a symbol of male sexuality. In India men are prescribed mango therapy to increase virility. It is packed with Vitamin E Mustard : In the Middle Ages, monks were not permitted to eat mustard, as it was believed to lead the men of God down the path to temptation. Known to increase blood flow and lead to the release of adrenaline. good source of selenium, magnesium, omega-3 fatty acids, manganese, and zinc. Historically used as a sexual aid in China, Greece, and Egypt. Nutmeg : Has been used for it's medicinal properties for thousands of years and in India used as treatment for low sex drive. In large doses it can cause hallucinations. Studies show an increase in sexual behavior when studied on rats. Peach : Rich in Vitamin C and E and historically has been linked with sensuality. In China they were seen as magical and in medieval times, peaches were known to increase intercourse. Pineapple : Used throughout history as a cure for impotence. It's loaded with Vitamin C, antioxidants, and manganese. Pumpkin : Throughout history it has been used to treat low libido. High in Zinc Turkey (and other wild birds) : Promotes noradrenaline production which boosts sex drive, but it's also packed with Zinc Vanilla : Studies show the scent to be extremely arousing to men. Watermelon : Contains citrulline which the body converts to L-arginine which boosts nitric oxide which can increase blood flow to the penis.

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