Sexual health is a delicate topic and one that isn’t usually the first to come up in conversation. An important aspect of our overall being, sexual health often times may be the last thing we acknowledge when problems arise due to shame, embarrassment, confusion, or other personal reasons. A variety of factors can come into play when discussing the causes of sexual dysfunction such as age, illness, menopause, trauma, and relationship problems, to name a few. Along with these, poor physical health can also play a role in bringing about sexual complications. In combination with proper medical attention and guidance, lifestyle modifications focused on improving dietary practices may aid in enhancing sexual health.
Female sexual dysfunction is defined by the Diagnostic and Statistical Manual for Mental Disorders as including the following: sexual interest/arousal disorder, female orgasmic disorder and genital pelvic pain/penetration disorder. As women age, the chance of experiencing sexual dysfunction increases. The Prevalence of Female Sexual Problems Associated with Distress and Determinants of Treatment Seeking (PRESIDE) study found that 27% of women aged 18 to 44, 44.6% aged 45 to 65 and 80.1% aged 65 or older reported some form of a sexual complaint. Mood and mental health can also be impacted by the prevalence of sexual dysfunction with it being connected to feelings such as depressive symptoms and body image dissatisfaction, affecting the health of both the individual and the relationship.
Lifestyle modifications have been attributed as one of the ways to bring improvement to sexual health complications. In combination with the proper medical and therapy treatments, adjustments to our nutrition and physical practices may be of value. Studies have indicated that the Mediterranean Diet may be effective in this area. This dietary practice is comprised mainly of whole grains, fruits, vegetables, healthy fats, moderate red wine consumption and low animal protein and dairy intake. One study found that women who mainly followed the Mediterranean diet reported the lowest occurrence of sexual dysfunction. Additionally, women seeking to adjust their weight through dietary alterations may also be benefited. A five-year study which implemented a reduction in caloric intake among women classified as obese, along with other lifestyle interventions, demonstrated promising improvements. Participants reported higher overall sexual function which was able to be maintained up to five years later.
Lifestyle modifications have been attributed as one of the ways to bring improvement to sexual health complications. In combination with the proper medical and therapy treatments, adjustments to our nutrition and physical practices may be of value.
Consuming a higher amount of trans fatty acids as compared to monounsaturated fatty acids has been shown to increase the risk of ovulatory infertility. It is recommended that the intake of trans and saturated fatty acids be limited, while aiming for an increased healthy fat intake. The link between omega-3 fatty acids and improved sexual health has, in fact, also been demonstrated among men, showing improvement in both sperm count and morphology.
Quality carbs as a main part of the diet is another recommendation when discussing the improvement of sexual health. High glycemic foods such as white rice, enriched breads, pastries, sugary drinks and sodas and processed foods fall into the category of low-quality carbs that provide little nutritional value and tend to spike our blood sugar. Such foods have been shown to also be linked to ovulatory infertility in women. A low-carb diet along with the consumption of low glycemic foods such as whole grains, brown rice, quinoa, and fresh fruit have been shown to enhance female reproductive health.
Another area to consider is protein intake. It has been demonstrated that a high consumption of animal protein, specifically chicken, red meat, and turkey may increase the risk of reproductive health concerns, whereas fish intake may not bring about the same effects. Incorporating plant-based protein options into the diet is another option for reducing animal protein intake.
Additionally, alternative dietary supplements such as ginseng, maca root, ginkgo biloba, date palm and puncture vine are other options for those looking to research and incorporate more complementary treatments. While not discussed in length here, regularly physical activity has also shown to bring about improvements of sexual health.
Although it may be difficult to initiate the conversation regarding a sensitive and personal topic, if sexual complications are affecting your health, emotional well-being and relationships, it’s encouraged that you speak with wellness professionals to discuss lifestyle adjustments that may be of benefit.
Sources
Finley N., (2018) Lifestyle Choices Can Augment Female Sexual Well-Being. American Journal of Lifestyle Medicine.12(1):38-41. doi:10.1177/1559827617740823
Kuhle, C.L., Zhang, X., Kapoor, E., (2021) Misconceptions About Sexual Health in Older Women: Why We Need to Talk About It. Mayo Clin Proc;96(4):866-869. doi: 10.1016/j.mayocp.2020.09.037. Epub 2021 Mar 10. PMID: 33714605.
McCool-Myers, M., Theurich, M., Zuelke, A., Knuettel, H., & Apfelbacher, C. (2018). Predictors of female sexual dysfunction: a systematic review and qualitative analysis through gender inequality paradigms. BMC women’s health, 18(1), 108. https://doi.org/10.1186/s12905-018-0602-4
Palacios, S., Soler, E., Ramírez, M., Lilue, M., Khorsandi, D., & Losa, F. (2019). Effect of a multi-ingredient based food supplement on sexual function in women with low sexual desire. BMC women’s health, 19(1), 58. https://doi.org/10.1186/s12905-019-0755-9
Rashida A. Marshall is the creator of AFIYA Magazine, a digital health and lifestyle publication for Black women. This creative venture grew out of her love for learning, teaching, and sharing valuable wellness information to help improve the quality of life. Rashida is also a Pilates and dance instructor specializing in women’s health.