When talking about healthy sexual function, it’s important to understand the major impacts that diet, lifestyle and physical activity can have on improving libido and performance. In this article, we detail the best ways you can support your bedroom activities and the changes you can make to start living a healthier and more satisfying life. It’s important to remember that every person is different, so talk to a qualified medical professional about what changes and suggestions are right for you.
Having a healthy diet is important for general health and wellbeing. However, it can also have a significant impact on how well you function sexually. Food fuels your body and provides the necessary nutrients you need to perform. Diet can impact your performance, libido, and even fertility.
For men, it is often suggested that diets which are good for your cardiovascular system are also good for your sexual functioning. This is because erectile dysfunction can occur when blood flow to the penis is inadequate. Eating a diet that promotes healthy blood flow can avoid issues down the track—both for your sex life and your heart! Avoid fatty or processed foods and ensure you have a balanced diet.
Research has shown that a traditional Mediterranean diet (fruits, vegetables, whole grains, seafood and healthy fats from nuts and olive oil) is positively linked with a significant improvement in blood pressure.  Following this kind of diet can also increase the quality of your semen, and lead to better fertility. 
Consider Vitamin Supplements
To help boost a healthy diet, you should also consider what supplements you may need to add to your daily food intake. For men, vitamins such as zinc, vitamin E and B12, and various antioxidants may help to improve fertility. 
Supplements can also help address specific conditions that lead to poor libido and performance. Eliminating vitamin B deficiencies can help improve libido, while vitamins A and E can boost energy, circulation and cell growth.  The herb horny goat weed has been used in traditional Chinese medicines to address sexual performance problems and low sexual desire. 
If you’ve been looking for motivation to quit, then you’ll be interested to hear that giving up cigarettes can help improve your performance. A study in the Journal of Sexual Medicine found that the risk of erectile dysfunction increased with greater cigarette smoking, while a second study found that smoking cessation significantly enhances both physiological and self-reported indices of sexual health in male smokers.  In other words, giving up smoking can be one of the most successful ways to improve sexual functioning.
Like many of the suggestions on this list, exercise is important for your overall health. However, it can also improve your sexual performance. Exercise is effective in lowering your risk of erectile dysfunction.  A study from the Journal of Sectional Medicine found that exercise improved all domains of sexual function measured in men, including ability to have an erection, reach orgasm, and general satisfaction with sex.  The amount required to produce these positive effects is 2.5 hours a week of vigorous exercise, or 5 hours a week of moderate exercise.
Recent research indicates that insufficient sleep, disrupted sleep, and sleep disorders affect many aspects of human health including sexual function.  Improving your sleep can help to alleviate poor performance, especially in men who generally sleep poorly. Make sure to allow time for 7-9 hours of sleep per night, and try to avoid sleep disruptions.
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