A simple visit to the supermarket could be all you need to spice things up in the bedroom. Like many other aspects of health, your sex drive is as much about what goes on inside as it is outside.
And what you eat can dramatically affect the way you perform, so think twice next time you're about to order a double cheeseburger dripping in fat.
Key to good sex is good circulation, and to really get your blood pumping you should think about eating circulation-enhancing foods that are high in fatty acids such as fish, particularly salmon. Add multi-vitamins and minerals as well, as both improve neurological function, which contributes to good blood flow.
This is not about consuming so-called aphrodisiacs such as rock oysters and Swiss chocolates (save that for the first date), but about improving the flow of blood around your body and therefore your erectile response. As well as fatty acids, go for foods that are rich in L-arginine, such as oatmeal, granola, nuts and seeds, root and green vegetables, garlic, ginseng and chickpeas.
Studies show that L-arginine greatly improves sexual function in men. In one particular study, 50 men with erectile dysfunction took five grams of L-arginine per day and after six weeks, the majority showed an improvement in sexual performance.
Now, we're not suggesting anything as dramatic as daily pill-popping, but follow these five steps to better eating and you'll see a marked difference in your mating performance.
Don't have a cow, man
We all know by now that fast food isn't good for us, but if you absolutely have to, then next time you're thinking about ordering a burger, make it a fish one rather than beef. Fish is high in omega-3 (a fatty acid) and scientific evidence proves that it not only helps brain function and improves cholesterol, but more importantly for sex, aids circulation.
Seeds of change
Sunflower seeds are bursting full of the energy-boosting vitamin B1 and will improve your stamina in the sack. Keep a bowl of them next to your desk to snack on and feel your energy soar. Just wait until you get home to use it up! B1 can also be found in other foods such as tuna, asparagus and spinach.
Be the nuts
High energy equals good sex and nuts are chock-a-block of B3, a vitamin that aids in beauty, emotional stability and energy. B3 will also help your erection as it increases blood flow and controls your blood sugar. Mix up some unsalted cashews and peanuts with your sunflower seeds and there in lies the perfect sex snack.
C your way to better sex
It's common knowledge that vitamin C is good for your immune system, but it will also help you maintain longer, harder erections by aiding your blood flow. Start the day by popping 1000mg or diluting a Berocca tablet into a glass of water and drink your way to better sex. This potent little antioxidant will also help stave off any radicals that try to damage the cells in your nether regions.
Stay off the booze
While alcohol can increase our desire and, by reducing tension, enhance our enjoyment of sex, in men, large sessions on the booze will block the nerves necessary for erection. We've all been there too much beer makes for a soft and humiliating end to the night. But longer term, alcohol abuse can cause irreversible erectile dysfunction by damaging blood vessels and deadening the nerves that control erections. So drink in moderation and remember to eat healthily.