A Healthy Lifestyle

These suggested guidelines may be helpful in improving your condition. You should consult your healthcare professional to find out whether these tips are suitable for you, to get an individually tailored program and to get more information about these instructions.

Exercise

You may want to speak to your health care professional to devise a plan of how to go about incorporating exercise into your lifestyle. Exercise will not only help to maintain a healthy weight but will also help to improve blood flow and circulatory health.

Getting active – Suggestions include:

If you are over 40 years, obese, suffer from a chronic illness or have been sedentary for some time, see your doctor before you start a new exercise routine. Choose activities you find interesting. You are more likely to keep up with an exercise routine if it's fun, rather than a chore. Exercise with friends to make it sociable.

Safe, easy and comfortable forms of exercise include walking, swimming and cycling. Weight training can dramatically increase your muscle mass in a comparatively short space of time. Always warm up and cool down thoroughly and through a full range of movement. This will reduce the risk of soft tissue injuries such as sprains and strains. Start off slowly, and aim for small improvements.

Don't overdo it:

• Check your pulse frequently.
• Choose appropriate clothing and safety gear.
• Don't let yourself dehydrate.
• Don't exercise in hot weather.
• Don't exercise immediately after meals.

Good eating habits

Too much saturated fat can make you put on weight and clog your arteries, preventing adequate blood flow from reaching the genital region. Reduce your intake of saturated fats such as butter, margarine, cheese, ice cream, meat, deep fried foods, animal products etc. Fish should be consumed 3 – 4 times each week and other sources of good fats such as avocado, olives and olive oil, nuts and seeds should be incorporated wherever possible as they are especially important for hormone regulation. Nuts are rich in Omega-3 fatty acids, which have been shown to lower cholesterol. They also contain other heart-healthy nutrients, such as magnesium, folic acid and zinc.

Avoid sources of refined carbohydrates such as white bread, white pasta, biscuits, white rice, sugar etc. Choose whole grains such as grain-rich breads, brown pasta and rice as well as legumes such as soy, chickpeas and lentils. Oats are the grain of choice, as traditional literature explains that they may improve nervous system health. Studies have also shown that soy is beneficial in regulating female hormones, especially during periods of dramatic change (e.g. during menopause and after childbirth).

Eat plenty of fresh fruits and vegetables – especially very colourful ones as they are very high in anti-oxidants. Chilli and ginger are believed to improve circulation and stimulate nerve endings, which can improve sexual pleasure. Capsaicin, the active compound in chilli which gives them their "burn," might also trigger the brain to release endorphins, substances that can create a sensation of pleasure. Chilli also stimulates the nervous system, which accentuates the effects of sexual arousal. Reduce intake of salt to prevent water retention and high blood pressure.

Alcohol and Caffenine

Avoid excess consumption of alcohol and caffeine as they are well known to impair sexual function.

Stop Smoking

It is well known that smoking leads to an increased risk of cardiovascular diseases, cancers and general poor health.