Today’s blog is republished from my friends at TheAlternativeDaily, a leading publisher of daily alternative health tips that I personally read every day… The original article can be found here:

Erectile dysfunction (ED) is not the hardest topic to write on, but it is a sensitive subject matter. Okay, now that I’ve got my bad puns out the way we can get serious.

ED is a very common medical issue with more than three million new cases diagnosed in men every year. The symptoms include an inability to get or maintain an erection during sexual activity. The condition is usually found in men 75 or older, but it can affect middle-aged and younger males too.

Causes of erectile dysfunction

By itself, ED is not dangerous or disabling (except to a relationship). However, it is frequently symptomatic of a deeper physical problem such as atherosclerosis or diabetes. That’s because ED is usually caused by restricted blood flow to the penis, which can be precipitated by cardiovascular problems, hardened arteries and hypertension. However, many other medical issues may impact ED including:

• Hormonal problems (low testosterone)
• Mood disorders (anxiety and depression)
• Type 2 diabetes
• Certain prostate problems
• Substance abuse (including alcohol and tobacco use)
• Poor diet
• The side effect of prescription medications

Traditional treatments for ED

There are a variety of ways to treat ED. Conventional therapies include surgery, penile implants and vacuum pumps. In recent years, prescription medications such as Viagra, Cialis and Levitra have proven popular with many men. However, these conventional pharmaceuticals entail side-effects and they are certainly not for everyone.

Understandably, many men would prefer to improve their sexual performance with an all-natural alternative. With that in mind, here are five natural remedies that can help a man get his mojo back.

1. Panax ginseng

Also known as red ginseng, this has been hailed as the “herbal Viagra.” The plant contains compounds called ginsenosides, which improve functions at the cellular level (including blood flow). Ginseng has been used as a folk remedy for centuries because it has anti-inflammatory properties and can counteract metabolic disorders (like diabetes). But modern scientific studies support its efficacy to treat ED.

2. DHEA

This is a hormone that is naturally produced by the adrenal glands. It is found in both men and women but is converted into testosterone in males. Not surprisingly, deficiencies in DHEA can result in low testosterone, which may result in a diminished sex drive.

Studies have shown that males given DHEA supplements had improved erectile function. The results were particularly striking in males whose ED was due to metabolic disorders like diabetes.

3. Zinc

Zinc deficiencies have been correlated with low testosterone. Most men can get enough of this vital mineral by eating a balanced diet, but aging and the use of prescription drugs can interfere with its absorption. Numerous studies have found a link between adequate zinc levels and a healthy libido. So, men with ED may want to consider eating more zinc-rich foods (oysters, spinach, beef, shrimp, wheat germ and pumpkin seeds are considered good sources) or consider taking supplements.

4. Ginkgo biloba

If you can’t remember the last time you had sex, then ginkgo biloba is an herbal supplement to consider. The herb has been used in Chinese medicine for centuries and scientific evidence suggests that it improves blood flow. Recent research has focused on its memory-enhancing properties, but as Dr. Richard Harris, a urologist with the Loyola University Health System notes, “An erection is just blood in and blood out. Any ED treatment that improves blood flow may help.” A 1998 study found that gingko had an 84 percent success rate when it came to treating ED related to depression. Now, that’s medical news that should give men a psychological boost.

5. Lifestyle changes

Your lifestyle can have a huge impact on the libido. Obesity, alcohol abuse and lack of exercise are all correlated with a diminished sexual drive. On the other hand, the following factors are positively associated with healthy erectile function:

• An active lifestyle
• Maintaining a normal weight
• Eating a varied diet
• Keeping blood pressure within normal range
• Avoiding cigarettes, junk foods and excessive alcohol

In particular, getting regular exercise and choosing foods high in flavonoids can help improve cardiovascular health, which is often a huge factor when it comes to ED. Foods high in flavonoids include tea, dark chocolate and pistachio nuts. That’s right, studies show that consuming pistachios can improve erectile function. Medical experts say pistachios may be small compared to other nuts, but physicians and nutritionists agree that this is one instance where size doesn’t matter.

The post 5 Natural Remedies for Erectile Dysfunction appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Ten Deadly Things That Can Happen When You Don’t Get Enough Sleep

Sleep is one of the most important things you can do to take care of your health. I actually rank sleep up there with eating organic healthy food and getting regular exercise. It is my top three priorities and I am a shameless guardian of my sleep. It is just THAT important.

But—hormone changes, stress, lack of exercise and other lifestyle factors can totally interfere with sleep. Most of the industrialized world is sleep deprived to some extent.

1. Disasters

Sleep is so important though, that the lack of it can have devastating and dire consequences. In fact, sleep deprivation has been a factor in some of the biggest disasters in recent history: the 1979 nuclear accident at Three Mile Island, the massive Exxon Valdez oil spill, the 1986 nuclear meltdown at Chernobyl, the space shuttle Challenger explosion, Air France flight 447 (killing all aboard), the Great Heck rail crash in UK, and many, many more.

2. Automobile accidents

Lack of sleep is also a huge public safety hazard every day on the road. Drowsiness can slow reaction time as much as driving drunk. The National Highway Traffic Safety Administration estimates that sleepiness is related to over 100,000 auto crashes and 1,550 sleep-related deaths a year in the United States alone.

3. Work Accidents

Studies show that sleep loss and poor-quality sleep also lead to accidents and injuries on the job. In one study, workers who complained about excessive daytime sleepiness had significantly more work accidents, particularly repeated work accidents. Sleepy workers are 70 percent more likely to be involved in accidents and workers with chronic insomnia are far more likely to report industrial accidents or injuries.

People with excessive sleepiness who also snore (a potential sign of sleep apnea) are twice as likely to be involved in workplace accidents. And tragically, a Swedish study of nearly 50,000 people found that those with sleep problems were nearly twice as likely to die in a work-related accident. Sleep deprived people also had more sick days per accident.

4. Deadly Medical Errors

The Institute of Medicine’s report estimates that as many as 98,000 deaths occur per year in the United States’ hospitals–due to medical errors. Long work hours and patient overload among hospital workers contributes to this serious problem.

5. Mental Dysfunction

But that’s not all. Sleep loss actually affects your thought processes, making you more forgetful, clouding your judgement, and making it harder to comprehend information. Sleep deprivation also causes irritability, moodiness, depression and excess anxiety.

Studies show people who are sleep deprived report increases in negative moods (anger, frustration, irritability, sadness) and decreases in positive moods. And if you go long enough without sleep, you will actually start to hallucinate. A lack of sleep can also trigger manic episodes in those with bipolar disorder. Other psychological risks include:

• Increase in impulsive or criminal behavior (lack of judgement)
• Increase in anxiety and depression
• Paranoia
• Suicidal thoughts

Sleep deprived people can also experience something called “micro-sleep” where you fall asleep for a few seconds without realizing it. This can be incredibly dangerous depending on the situation.

6. Chronic Disease

Lack of sleep actually makes you more at risk for heart disease, high blood pressure, stroke, diabetes, kidney disease and obesity. And this recent European Heart Journal study showed that those people getting less than 7-8 hours of sleep a night had a 35 percent higher of cardiovascular disease and strokes.

7. Hormone Production

Hormone production is super dependent on your sleep. Sleep is vital for growth hormone production. Growth hormone is necessary for building muscle, repairing cells and rebuilding tissue and collagen production.

For testosterone production, you need at least three hours of uninterrupted sleep, which is about the time of your first REM episode. Not sleeping enough depletes hormone production.

8. Poor Immune Function

During sleep, the immune system releases a type of protective protein called cytokines–some of these actually help promote sleep. Cytokines are a line of defense that is needed to fight off infection or inflammation, or during times of stress. Sleep deprivation decreases these protective cytokines, along with infection-fighting antibodies and cells, making it difficult for the body to fight off any infectious illnesses.

9. Out of Control Appetite

Hormones that make you feel hungry like ghrelin or full, like leptin get out of control. Leptin goes down while ghrelin goes up, making you crave the munchies. In addition sleep deficiency actually creates a higher than normal blood sugar level, causing more insulin to be released. When insulin is released, appetite goes up. All of this means sleep deprivation will most likely cause hunger and weight gain.

10. Accelerates Aging

Sleep deprivation can cause your skin to age faster, according to a new study. In a clinical trial by skin care specialists, it was found that poor sleepers showed definite signs of aging skin. Sleep deprived women showed signs of premature skin aging, and a decrease in their skin’s ability to recover from sun exposure.

Researchers found that those who didn’t sleep well exhibited more signs of skin aging including fine lines, uneven pigmentation, poor color, and reduced skin elasticity. The researchers also found that those who enjoyed quality sleep were more quick to recover from stressors to the skin such as sun and environmental toxins.

Considering the importance of sleep, how do you safeguard those 7-8 hours every night? Well, of course, try to get to bed at about the same time every night. This gets your body into a habit of sleeping/waking that is vital to good sleep.

Be sure to get some vigorous activity in every day—especially outside during daylight hours if possible. If you can just get outside for a brisk walk at lunchtime, it can help a lot! Lifting weights or any other type of strenuous exercise will help even more—as long as you don’t do it within 2 hours of bedtime.

WATCH the Caffeine in your drinks, food or medications. Caffeine has a half-life of 6 hours. So think of this—ONE cup of coffee contains about 100 mg of caffeine. With a half-life of 6 hours, that means that six hour later, you still have 50 mg in your system and another 6 hours later, you have 25mg in your system. Obviously if you drink coffee at lunch time, you will still have caffeine in your system at bedtime. And some people are genetically inclined to be even slower metabolizers of caffeine.

Don’t get dehydrated. Drink plenty of water, because dehydration can actually make heart pound harder as it works to get that slightly thicker blood around the body.

Too much alcohol will definitely mess up your sleep—even more than a couple of drinks will disrupt sleep and REM cycles, often causing you to wake up in the night. Too much alcohol can also cause more night sweats and hot flashes—especially for women.

Stress. We all have it. If you can, try to find relaxing ways to end your day, like meditating, stretching, yoga, or a hot Epsom salts bath. Even a hot shower works well–as your body cools off, it actually helps you feel sleepier.

We know prescription sleeping pills are certainly not the best solution for sleep, but many of us turn to these as a last resort—or our Doctors are pushing them on us, so we take them.

The thing is, sleeping pills can cause a lot of unpleasant side effects from headaches and sleep hangovers to nausea, irritability, and dizziness.

They can also cause you to do crazy things like raid the fridge at night in a sleepy stupor, drive your car in your sleep, sleep walk, grind your teeth, snore, or have sleep apnea, and more.

Here are a few natural ways to promote a sound and restful sleep—with beneficial side effects!

Magnesium

Magnesium helps your muscles relax and it helps you feel more calm. Magnesium also helps with deep sleep phases. And its super important for overall health as well, as it contributes to about 300 other necessary functions in the body, including heart health. Epsom salts contain magnesium so a Epsom salt hot bath is awesome way to relax and get to sleep.

Theanine

L-theanine is a natural chemical that helps calm down the activity in the brain. And it does help with sleep and to help you feel calm and rested. But be aware that theanine or L-theanine can have a bounce back reaction, and it cause anxiety when it wears off.

Melatonin

Melatonin is a natural brain chemical that helps with sleep. The biggest problem with melatonin is that it can cause you to wake up when it wears off in the middle of the night.

To solve this, you can take melatonin in a time release form.

It is better if you only take it once in a while like when you are changing time zones, drink too much or stare at your computer too late at night.

Collagen

You’ve probably never heard of this one, but Collagen is excellent for sleep—and it’s great for your hair, skin and nails as well. Try a nice steaming mug of collagen/bone broth before bed. The primary amino acid in bone broth or collagen is glycine, which is very effective for inducing sleep. Glycine also helps lower your body temperature, which induces sleep, and it restores your natural REM pattern to your sleep as well.

CBD Oil

If you don’t already know, CBD is the non-psychoactive ingredient in hemp or marijuana. In other words, CBD does not get you ‘high’ and is legal. CBD is also an anti-inflammatory, antioxidant, anti-nausea, and calming pain killer, that helps stimulate melatonin production as well. If you do decide to try out CBD oil, please check out this link from our friends from Healthy Living Nutritional.

For Women–Progesterone

Progesterone starts do decrease around ten years before menopause ever starts. Progesterone is a relaxing, “feel good” hormone for women. It really helps to promote a sense of calm– getting rid of anxiety and irritability.

So even if you are in your 40s and having trouble sleeping at night, you may need progesterone. Progesterone is relatively safe and easy to use. You can purchase it in an over-the-counter natural cream and apply it right before bed, using as much or as little as you need.

Sex

Sex helps stimulate endorphins, oxytocin and vasopressin—all hormones which help create calming feelings of attachment, security, and relaxation. So perhaps you can nudge your partner to see if they are interested in helping you get a good night’s sleep.

And finally, If none of these things help, it may be worth a visit to the doctor to have blood work done to check hormone, nutrient and thyroid levels, and to rule out other health conditions.

Good night. Sleep well.

Natural Alternative to Help You Sleep Fast

Looking for a natural way to fall asleep and keep asleep, this remedy has been around since the 1600’s, and is still used today as a form of natural anesthesia for surgery!

This natural ingredient in this knock-out tea works as good as ambien WITHOUT the side effects.

>> knock-out tea (will knock you out in 20 minutes)

References
https://www.huffpost.com/entry/sleep-deprivation-accidents-disasters_n_4380349
https://www.optisom.com/en/learn-about-sleep/sleeps-impact-on-workplace-and-employee-safety
https://www.ncbi.nlm.nih.gov/books/NBK19958/
https://www.sciencedaily.com/releases/2013/07/130723155002.htm
https://www.healthline.com/health/sleep-deprivation/effects-on-body#6
https://chriskresser.com/the-diet-heart-myth-how-to-prevent-and-reverse-heart-disease-naturally/

The post Why Not Enough Sleep Can Actually Kill You appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Insomnia. I bet most of us have struggled with this at least a few times in our lives.

As we age, insomnia can get worse. There is nothing worse than struggling through the day on a poor night’s sleep, especially if it happens over and over.

Poor sleep can increase stress, cause weight gain, contribute to irritation, anxiety and depression, and even put a strain on relationships.

Let’s talk about some of the causes of insomnia and how you can fix these.

1. Activity levels

Ever noticed after a day of hard exercise or physical work, that you can just fall into bed and sleep like a rock? Exercise definitely helps you sleep more deeply and more soundly, but keep in mind, exercise late at night can rev up your body and make it hard to relax into sleep. However, soaking in an Epsom salts bath or just taking a long, hot shower can actually help relax your body and help you get ready to sleep. Here is an amazing article on 17 unique uses for epsom salts.

Definitely try to get some form of exercise everyday—whether it’s walking, running, gardening, housework, weight lifting, moving furniture, or anything that gets you moving and working your muscles.

2. Caffeine

You may be aware that you cannot drink a cup of coffee in the evening, but did you know that that caffeine has a 6 hour half-life. That means in 6 hours you still have half as much in your system, and that can still be pretty substantial.

For example, a cup of coffee contains, on average, 100mg of caffeine. Six hours later that means you still 50mg in your body, and six hours after that, 30mg. So beware if you drink that espresso at noon—it may be keeping you up at night.

Also, decaf coffee still contains a decent amount of caffeine as well. In fact, one cup of decaf from Dunkin Donuts has shown that it contains about 32 milligrams of caffeine while another cup of decaf from Seattle’s Best packed 29 milligrams. And, some of us are actually genetically slower at processing caffeine, or very sensitive to caffeine, so it could take even longer for your body to process the caffeine out.

While coffee does contain caffeine, it also has some amazing health benefits. Coffee can be good for your body!

Other drinks may contain sneaky amounts of caffeine as well. These include sports drinks, energy drinks, many flavored waters and even energy bars and snacks.

Don’t overlook chocolate, especially dark chocolate. Caffeine occurs naturally in cocoa beans, as does the compound theobromine, which also acts as a stimulant. Even a cup of hot chocolate can contain a fair amount of caffeine and theobromine.

Keep in mind too, the average cup of iced tea contains 70 mg or so of caffeine (almost as much as coffee) and most sodas contain around 50 mg of caffeine. Pay attention to those sneaky caffeine drinks and avoid them after noon or before. Better yet, drink water!

Speaking of water…

3. Dehydration

You don’t have to be dying of thirst for this to keep you awake. Dehydration occurs more frequently in the summer than we probably realize, and can definitely keep you awake.

Going for that cold beer or sipping a margarita after activity outside sounds tempting, but unless you have replaced fluids lost from sweat, and then replaced the fluids lost from the alcohol, you have created a double whammy that will dehydrate your body quickly!

And, pay attention to allergy medicine. Many allergy medications are designed to dry you out, so an antihistamine or decongestant or any one of a huge variety of over-the-counter or prescription medicines will definitely dry out not only your nose, but the rest of your body as well.

How does dehydration affect sleep, you ask? When the body is dehydrated, our blood volume drops. Our hearts are made to optimally pump a specific amount of blood volume, and slight variations in this volume can have a big effect. Your blood actually becomes thicker when you are dehydrated.

When the optimal amount of blood volume drops, then the heart must pump even harder to distribute the blood, oxygen and nutrients throughout the body. Combine a hot sweaty day, not enough to fluids drink, and too many diuretic substances (caffeine, alcohol, antihistamines, etc), and the heart has to work a lot harder. Result–when you try to relax at night, your heart may be pounding and this will make it harder to sleep.

Be sure to drink plenty of water during the day to stay hydrated. Drinking lots of water before bed will have you up all night, going to the bathroom.

4. Medications

That includes things like cold and allergy medicines, thyroid medications, blood pressure medicine, cortisone, and ADD medication. Ask your doctor if any of your prescription meds can be affecting your sleep.

Alcohol, which is also a drug, can make you sleepy, but too much of it disrupts your normal sleep cycle as well. You may sleep for a few hours, but then wake up in the middle of the night and not be able to go back to sleep. Limit yourself to 1-2 drinks if you want to ensure that you get a good night’s sleep—and to protect your health.

5. Junk food, preservatives and additives

Eating junky processed foods before bed can not only elevate blood sugar, but keep your digestive system working late into the night as well. Of course, starchy, sugary foods right before bed can wreak havoc, by elevating the blood sugar too much, and then a resulting crash in the middle of the night.

Not only does that lead to excess fat storage (you won’t burn those calories off while sleeping!) but you also will probably feel groggy, tired and irritable in the morning, as you will wake with lower than normal blood sugar, and the buzz you may get from the sugar high may also keep you awake instead of sending you off to dreamland.

In addition, artificial preservatives, sweeteners and other chemical additives can actually cause your brain and nervous system to go haywire, totally disrupting your normal sleep rhythm and ability to relax.

6. Stress

Of course, we all encounter stress to some degree or another and yes, it can definitely keep you up at night. What can we do about stress? Well of course, exercise helps. And so does meditation.

Meditation is not that fancy. It’s simply a matter of being still, relaxing and allowing your thoughts to flow past, while you try to quiet your mind. Meditation is extremely helpful at helping you clear your mind, become present, feel gratitude and to relax. If you find you cannot shut your mind off at night, try clearing your head with meditation. It doesn’t have to be a complicated process and a mere 10 minutes a day can actually do wonders.

There are many helpful apps you can get on your phone that will guide you through this process.

7. Hormone Fluctuations

As we get older, declining levels of estrogen, progesterone and testosterone in women, and lowered levels of testosterone in men can take away from a good night’s sleep.

The body’s natural progesterone levels begin to drop and fluctuating levels of estrogen can cause hot flashes at night, as well as restlessness. For women, progesterone declines first and even if you are years away from menopause, declining levels of progesterone can cause anxiety, tension and restlessness.

And for men over the age of 40, declining levels of testosterone can also cause insomnia, so be sure to have your hormone levels checked and see if you need supplemental testosterone.
In addition, thyroid hormone problems can cause jitteriness and nervousness or, excessive fatigue and sleepiness during the day. A couple of suggestions on this:

• Have a Doctor check all hormone levels and if they are low, your best bet is bioidentical hormones as in estradiol and micronized progesterone to balance your missing hormones.

• Have your thyroid levels (T3 and T4) checked and take the thyroid medication that best suits your needs. A natural, bioidentical thyroid supplement usually works best for most.

Nine Natural Solutions to a Good Night’s Sleep

Certainly, prescription sleeping pills are not the best answer. Sleeping pills can cause a variety of unpleasant side effects from headaches and hangovers to nausea, irritability, and dizziness. Ambien has also been shown to decrease cognitive performance and increase sleepiness the next morning. Sleeping pills can also cause you to do crazy things like raid the fridge at night while in a medicated, sleep-induced state, drive in your sleep, grind your teeth or have sleep apnea, rearrange furniture and more.

1. Magnesium

Ever been around a fidgety person? Usually, one of the issues is that they need magnesium. People who are low on magnesium have a hard time being calm and their nervous system can’t stop firing. Not only does magnesium help with over 300 different body reactions, but it also helps your body convert protein to muscle, improves nerve function, blood glucose, and blood pressure. Magnesium is also required for energy production, developing and strengthening bones, and helping to synthesize DNA and RNA. Magnesium also helps with nerve impulse conduction, muscle contraction and a steady heartbeat.

Magnesium helps everyone relax better, sleep more soundly and feel more calm. But as we age, even if we are healthy, we tend to sleep less deeply. Magnesium helps with that age-related decline in sleep quality. If interested in learning more on how important Magnesium is to your body, check out Top 7 Benefits of Magnesium.

2. Theanine

Theanine is a natural chemical that helps calm down the activity in the brain. Theanine helps to increase serotonin (a relaxing, feel good brain chemical), GABA (a calming neurotransmitter) and glycine in the brain. These neurotransmitters all help you sleep better. Theanine helps you relax and let go of stress, without feeling groggy or drowsy. Theanine is found mainly in green tea, so be careful–green tea (unless it is decaffeinated) contains caffeine which will keep you wide awake.

I recently discovered the benefits of theanine and find that it helps me work better and be more focused during the day, as well as sleep more soundly at night.

3. Melatonin

Melatonin is a natural brain chemical that is affected by natural light. When the brain sees that it is getting dark outside, it starts to pump out a hormone called melatonin. This helps to initiate sleep and regulate your natural sleep/waking cycle.

Melatonin is available in supplements and which can help initiate sleep. The difficulty however, is that the body naturally makes a continuous supply of melatonin during sleep. Supplemental melatonin will wear off and while it can help you fall asleep easily, you may wake up in the middle of the night once the melatonin is gone.

Melatonin works best if you take it only on occasion, and in a time release form, so it releases slowly. Take melatonin with you when traveling and changing time zones to adjust more quickly. Take melatonin if you happen to drink a little too much, since alcohol tends to suppress melatonin, and it’s also effective if you’ve been staring at your computer screen a little too long late at night.

4. Collagen

Have you ever had a nice steaming mug of collagen/bone broth before bed? The main amino acid in collagen/bone broth is glycine, which can be very effective for inducing sleep. Glycine actually also helps to lower body temperature, which is key to help induce sleep. (This is also why a hot bath is good before bedtime, as your body temperature comes down, you fall asleep.) Glycine is also very effective to restore a natural REM pattern to your sleep as well.

While everyone raves about the health benefits of bone broth and collagen for joints, hair and skin, glycine remains a healthy alternative for aiding sleep as well.

Check out some of the additional Healing Benefits of Bone Broth, especially for your gut and joint health.

5. CBD Oil

CBD or cannabidiol is the non-psychoactive ingredient in either hemp or marijuana. In other words, CBD will not get you ‘high’, and is legal. According to a 2013 study published in the British Journal of Clinical Pharmacology, CBD benefits include anti-inflammatory, anticonvulsant, antioxidant, anti-nausea, anti-anxiety, and even antipsychotic. It has been used very effectively to treat cancer, nerve inflammation and pain (peripheral neuropathy), epilepsy, nausea and vomiting, anxiety, schizophrenia and more.

CBD can help to stimulate melatonin production by boosting tryptophan in the bloodstream. Trytophan, you may remember, is one of those amino acids (like in turkey) that helps promote sleepiness. CBD also helps to improve serotonin production as well, a key brain ingredient to a happy, calm state.

CBD is also great at battling inflammation and pain, so if you happen to have health issues that cause these things that interfere with sleep, CBD will come to the rescue for both! This study of insomnia patients, showed that 160 mg/day of CBD increased sleep time and reduced the number of arousals during the night.

If you do decide to take CBD oil for its amazing health benefits, check out this amazing offer from our friends at HealthyLivingNutritionals.

6. Lutein and Zeaxanthin

Did you realize that the blue light emitted from your computer, pad device or cell phone at night can suppress melatonin in your body? This turns off your body’s natural ability to recognize bedtime and become sleepy. Blocking this blue light in the evening with a pair of orange goggles will prevent this from happening. OR—did you know that the nutrients lutein and zeaxanthin which are carotenoids found in colorful veggies can also help this?

Human studies show that taking lutein and zeaxanthin on a regular basis will improve sleep quality, reduce sleep disturbances, and lower your dependence on supplemental or pharmaceutical sleep aids. There are plenty of supplements available (generally labeled as being good for your vision) that contain lutein and zeaxanthin—also great for sleep.

7. Progesterone (for women)

Menopause and peri-menopause are brought about by the decline in production of hormones, especially estrogen, progesterone, and testosterone. These hormones work together to regulate a woman’s reproductive function and menstrual cycle. They also affect mood, energy, sexual drive, cognitive and emotional abilities—and sleep.

While estrogen falls most sharply after menopause, progesterone can begin to decline years before menopause comes about. Progesterone works to offset and balance out estrogen, and promotes the growth of bone tissue to offset osteoporosis, among other things.

I think of progesterone as largely a sleep-promoting, “feel good” hormone for women. Higher levels of progesterone tend to promote a sense of calm, boosting relaxation and facilitating sleep. Progesterone increases production of GABA, the neurotransmitter that helps promote sleep. Low progesterone can cause anxiety and insomnia, including a tendency wake frequently at night. Progesterone is safe and easy to use. You can purchase it in an over-the-counter natural cream and apply before bed.

8. Choline

Choline is another important nutrient in food that plays a role in sleep. It’s the primary building block for acetylcholine … the neurotransmitter that affects thought, memory, sleep … even muscle control and balance.

Lots of acetylcholine helps make your mind sharp, your memory clear, and gives you energy. As you age, though choline drops, and one of the most noticeable symptoms of low choline is problems with falling asleep and staying asleep. Other symptoms include lack of energy, brain fog and confusion, irritability, and memory loss. Choline can be found in whole pastured eggs, organic/free-range chicken and turkey livers, and naturally raised pork and beef.

If these things don’t help, it may be worth a visit to the doctor to have some blood work done to check hormone and thyroid levels, and to rule out any other health conditions. Some hormones are best prescribed by a doctor, especially when it comes to estrogen, testosterone and thyroid hormones.

9. Sex

One last thing that is very effective for a sound night’s sleep—sex. It doesn’t have to be wild, hanging on the chandelier sex, just a normal, healthy sex life. Sex stimulates endorphins, oxytocin and vasopressin in men and women, which serve to create feelings of attachment, security, and relaxation. Sex gets rid of anxiety and stress, and also goes to help promote a healthier relationship with your significant other. So when all else fails, tap your partner on the shoulder and see if they are interested in contributing to a good night’s sleep.

If none of these things help, it may be worth a visit to the doctor to have some blood work done to check hormone and thyroid levels, and to rule out any other health conditions. Some hormones are best prescribed by a doctor, especially when it comes to estrogen, testosterone and thyroid hormones.

Here’s to a deep and restful night’s sleep!

And speaking of better QUALITY sleep (we’re talking blissful sleep where you wake up refreshed and feeling amazing every day), here’s another great article laying out ONE simple method you can do every night before bed to sleep better than you have in years…

> Do THIS 1­hr before bed to get PERFECT sleep & balance your hormones (Cuts your risk of heart disease, diabetes, cancer, etc)

References:
https://www.marksdailyapple.com/10-natural-sleep-aids-what-works-and-why/
https://www.marksdailyapple.com/sleep-hacking/
http://www.reevolution.com/html/nutrition_energy_mood.htm
http://www.medscape.com/viewarticle/582688
https://ministryofhemp.com/blog/cbd-sleep/
https://thesleepdoctor.com/2018/01/05/menopause-affects-sleep/

The post Seven Things That Can Keep You Up at Night and Natural Remedies to Sleep Better appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, BSN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Fenugreek? What is that? If you’ve never heard of it, don’t worry—you’ve probably eaten it a time or two and didn’t even know. It’s delicious in many Indian dishes and other Mediterranean dishes. Fenugreek is also known to have some fantastic health benefits that can be good for lowering blood sugar, fight inflammation, and even improve your sex life!

Fenugreek is actually a member of the pea family. Fenugreek is a plant that grows in parts of Europe and western Asia. The leaves are edible, but the small brown seeds are best known for their use in medicine, and as a spice. The first recorded use of fenugreek was in Egypt, dating back to 1500 B.C. Across the Middle East and South Asia, the seeds were traditionally used as both a spice and a medicine.

Fenugreek has an interesting taste—something like a combination of celery and maple syrup. It has a very pleasant taste, however, when cooked in recipes. Fenugreek can also be taken by mouth or used to make a paste for the skin, and is often used in soaps and cosmetics.

In fact, fenugreek extract or oil has antimicrobial, antioxidant, antidiabetic, and tumor-fighting abilities, and actually has a long history of being used in traditional medicines. You can buy fenugreek as:

• a spice (in whole or powdered form)
• supplement (in concentrated pill and liquid form)
• tea
• skin cream

What Is Fenugreek Good For?

1. Helps Lower Blood Sugar

Fenugreek seeds are known to be a help to those with diabetes. While the seeds contain fiber which slows the absorption of some high-glycemic foods, they also contain other natural chemical compounds that improve glucose levels while stimulating insulin.

One study found that ingesting a daily dose of 10 grams of fenugreek seeds soaked in hot water helps control glucose levels in type 2 diabetes. Another study suggests using ground fenugreek in baked goods as a flour substitute, which reduces insulin resistance, and lowers blood sugar in people with type 2 diabetes.

One other study showed that taking high doses of fenugreek every day for several weeks causes noticeable improvements in plasma glucose levels. While fenugreek is a good addition to help control diabetes, it is not a substitute for a healthy, low glycemic diet and exercise. Be sure to talk to your doctor if you’re thinking of taking fenugreek as a supplement.

2. Helps Ease Digestion

Fenugreek is known to help with digestive problems, such as upset stomach, constipation or indigestion. Because fenugreek is high in fiber, the water-soluble fiber helps to relieve constipation.

The water-soluble fiber in fenugreek helps relieve constipation. It also works to promote better digestion and is helpful in dealing with inflammatory conditions such as ulcerative colitis.

3. Helps Fight Heart Disease and Lowers Cholesterol

Fenugreek helps to lower cholesterol, especially LDL cholesterol and triglycerides, keeping HDL (good cholesterol) high.

Currently, there are only a few studies showing fenugreek’s effectiveness in lowering cholesterol and triglycerides. Findings have showed that total cholesterol was lowered by up to 16 percent, LDL was decreased 10-16 percent, and triglycerides were lower as well. HDL (the good cholesterol) actually increased by up to 11 percent in some studies.

4. Reduces Inflammation

Internally, fenugreek helps with inflammation in the body with a wide range of things including mouth ulcers, bronchitis, coughs, arthritis, kidney issues, and even skin infections. It is known to help break up phlegm in the body, making it good for colds, coughs and bronchitis. It is also especially helpful at reducing swelling and inflammation related to arthritis.

Externally, fenugreek helps heal inflammation including pain and swelling in the muscles or lymph nodes, wounds, eczema and rashes.

5. Increases Libido in Men

Fenugreek works on men to relieve erectile dysfunction, increase sexual arousal, and help maintain healthy testosterone levels. One study published in Phytotherapy Research, looked at 60 men between the ages of 25 and 52 years who supplemented with either a placebo or 600 milligrams of fenugreek extract per day for six weeks. The participants noted their results, reporting that the fenugreek dietary supplement had a positive effect on their libidos.

6. Promotes Milk Flow in Breastfeeding

Fenugreek also helps breastfeeding women increase their milk supply. Fenugreek acts as a galactagogue. Galactagogues are substances that help with increasing milk supply. It helps to stimulates the milk ducts and can increase milk production in as little as 24 hours. Complementary & Alternative Medicine, the Annals of Pharmocotherapy, Journal of Pharmacy and Pharmaceutical Sciences and Veterinary Medicine International, among others, have all published studies on fenugreek and breastfeeding benefits.

7. Helps with Eating Disorders

Fenugreek has been shown to increase appetite for those with eating disorders or other health issues where appetite is an issue. A study published in Pharmacology Biochemistry, and Behavior showed subjects had a renewed desire to eat, and the fenugreek increased food intake significantly.

For those with anorexia, it is recommended that 250 to 500 milligrams of fenugreek up to three times a day is helpful, according to the University of Maryland Medical Center. However, it may not be safe for children — so as with any medication or natural treatments, check with your doctor first.

8. Improves Exercise Performance

Fenugreek actually improves body composition, muscular strength, endurance and anaerobic capacity according to the Journal of Sports Science and Medicine. The study shows the positive effects of combined creatine and fenugreek extract supplementation on strength and body composition in men.

The creatine/fenugreek group showed significant increases in lean mass, bench press and leg press strength. The study concluded that creatine combined with fenugreek extract supplementation had a significant impact on upper body strength and body composition.

The use of fenugreek with creatine supplementation may be effective in eliminating the need for excessive amounts of simple carbohydrates to improve athletic performance.

9. Tastes Great in Food

Fenugreek is often included as an ingredient in spice blends like curry seasoning for Indian dishes. Oddly enough, it’s also used as a flavoring agent for maple syrup flavoring, and used often in foods, beverages and tobacco as a flavor additive. The leaves from the plant can be used in salads, and the dried leaves can also be used as a seasoning agent as well.

Fenugreek Precautions

Fenugreek can have an effect on the nerves, especially the sciatic nerve. Too much of it, can actually cause you to lose feeling in your nerves or cause your muscles to feel weak.

Some people have reported a maple syrup-like smell coming from their bodies after extended use.

Fenugreek can cause some allergic reactions. Talk to your doctor about food allergies you have before adding fenugreek to your diet. The fiber in fenugreek can also make your body less effective at absorbing medications taken by mouth. Don’t use fenugreek within a few hours of taking these types of medication. When taken in large doses, side effects can include gas and bloating. Fenugreek can also react with several medications, especially for blood clotting disorders and diabetes medications. Talk to your doctor before taking fenugreek if you’re on these types of medication.

Fenugreek is found in most health food stores, and dosages can range from 5 to 30 grams a day—depending on the reason, but be sure to consult with your physician first.

Fenugreek used in cooking is generally considered safe.

Pregnant women should limit fenugreek use to only amounts used in cooking, and avoid taking any fenugreek supplements, because of its potential to induce labor.

Stay tuned for more info on fenugreek, as there are many ongoing studies on its effectiveness as a powerful natural health aid.

Speaking of Diabetes, make sure to read this page next:

1 Simple trick to REVERSE your Diabetes (this also helps reduce abdominal fat)

References
https://www.healthline.com/health/type-2-diabetes/fenugreek-blood-sugar#traditional-diabetes-treatment
https://draxe.com/fenugreek/
https://www.verywellhealth.com/can-fenugreek-lower-your-cholesterol-698114

The post This Odd Spice Lowers Your Blood Sugar, Helps with Weight Loss, and Raises Libido (and it’s NOT turmeric or cinnamon this time) appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, 

I remember back when I was a kid, pistachios were bright red! Back then, pistachios mostly came from the Middle East, and the harvesting methods left them with stains, so they were dyed (ugh!) a bright reddish pink to cover up the stains. Fortunately, most pistachios today come from California, where they come to us for snacking in their natural (and more appetizing) tan color.

Pistachios have become elevated to almost everyone’s favorite snack. Did you know that pistachios are one of the most nutritious nuts you can eat? Just a small 1 ounce serving contains over 30 vitamins, minerals and other powerful nutrients to help you burn fat, improve your cholesterol and heart health, balance out your blood sugar, and even improve your sex life!

Pistachios contain some of the highest protein and healthy fats of any nuts, so they are one of the best ways to snack, get tons of nutrients, keep your blood sugar low, and burn fat as well.

Pistachios rank high among nuts as having the highest amounts of antioxidant activity (ORAC ranking) of any food. Antioxidants help to prevent free radical damage, which allows for healthy cell reproduction, slows aging, and prevents chronic disease, among other things.

Pistachios have a unique nutrient and fatty acid profile. They are a good source of unsaturated fatty acids and numerous antioxidants, including γ-tocopherol, β-carotene, lutein, selenium, flavonoids, and phytoestrogens.

Compared with other popular nuts, pistachios are one of the richest sources of potassium, vitamin B-6, beta-carotene, and lutein + zeaxanthin. And they contain a healthy amount of protein, fiber, and selenium (good for thyroid health) as well.

These little green nibbles are crunchy, salty, delicious, satisfying, low-carb and good for you! In spite of the fact that these yummy nuts have loads of (healthy) fat in them, they are one of the best fat-burning snacks you can find.

Here are FIVE good reasons to snack on pistachios—

1. A great source of vitamin B6—B vitamins are ‘water soluble’ vitamins. That means that    B vitamins are easily washed out of your body, and you cannot store B vitamins.

B6 is vital for helping to produce certain neurotransmitters that protect the brain and nervous system. What’s more, B6 helps banish depression and anxiety, increase your ability to break down and process fat cells, up your energy levels, improve premenstrual syndrome, and help attention-deficit issues like ADD and ADHD.

B6 is also one of the most important vitamins to lower homocysteine levels in the body. Homocysteine is an inflammatory substance the body produces that is a leading indicator of heart disease. High homocysteine = an increased risk for heart attacks, strokes and blood clots.

2. Improves Heart Health and Cholesterol Levels—While many of the other nut varieties have been well-studied for their health benefits, pistachios have been studied for heart health and cholesterol-lowering benefits.

This study published in the American Journal of Clinical Nutrition, shows a definite and significant reduction in the harmful LDL cholesterol with as little as one serving a day, although the reduction in cholesterol actually appears to be ‘dose-dependent’. In other words, 2 servings of pistachios will bring down cholesterol and other cardiac risk factors slightly more than 1 serving (serving = 10% of total daily calories). LDL cholesterol was lowered by an impressive 9-12%.

High LDL is a major risk factor for heart disease and is thought to result partly from increased triglycerides (which usually come from a high carbohydrate-high sugar diet. In addition, pistachios contain high levels of antioxidants, which also protect heart health and blood vessels.

3. Diabetes Fighter—Eating pistachios has a beneficial effect on blood sugar, helping to keep blood sugar levels low, insulin levels low, and helping to prevent diabetes.

New research from Spain shows that people with prediabetes actually have a lower risk of developing diabetes if they eat pistachios on a regular basis. The test subjects ate 2 ounces of pistachios daily and had significant drops in both blood sugar and insulin levels. Some subjects also found they had reduced inflammatory levels as well, due to the antioxidants and anti-inflammatory levels in pistachios. As an added benefit, subjects also found that their waist measurement decrease as well.

Besides the fact that pistachios are very low in sugar, they also contain many bioactive compounds that affect the heart, blood sugar levels and other measures of health.

Pistachios are also high in protein, fiber and healthy fats, so they help control your ‘munchies’ and satisfy you. Not only do pistachios curb your appetite, but they give you some seriously healthy nutrients as well.

4. Better Sex—A study published in the International Journal of Impotence Research looked at the effects of eating pistachios in 17 men who had erectile dysfunction (ED).

The men ate about 3.5 ounces (about a cup) of pistachios a day for three weeks. The men were tested before and after the study using the International Index of Erectile Function score. After 3 weeks, the men’s IIEF scores increased significantly, and the subjects also reported they had increased sexual desire, pleasure and satisfaction. So want to add a little ‘spice’ to your life? Eat more pistachios!

5. Fat Burning—Nuts contain lots of healthy fats, but they also help you burn fat! Pistachios are one of the nuts that contain the highest amount of protein, which helps to make you feel satiated and full.

In addition, they contain generous amounts of healthy monounsaturated fats, similar to the healthy fat in olive oil. This fat not only helps you feel satisfied, but it keeps blood sugar low—a key factor in appetite and the ‘munchies’. When blood sugar stays low, you keep your body in the fat-burning mode, burning fat for energy instead of storing fat—which is what happens when you eat carbohydrates or sugary foods.

What’s more, when you eat shelled pistachios, it takes a bit of work to crack those tasty little babies open, so you tend to eat less.

Pistachios also contain generous amounts of the antioxidants, lutein and zeaxanthin, which protect the eye from diseases related to aging, including macular degeneration.

And, pistachios are great for your gut health too. We all talk about “probiotics” but there are “prebiotics” as well. These are healthy, fibrous foods that feed your healthy gut bacteria, and pistachios just happen to be one of those foods that feed your healthy gut bacteria and keep those critters happy!

A study from University of Florida study showed that people who ate 3 oz of pistachios for 19 days, had improved levels of beneficial gut bacteria, and an increase in beneficial butyrate’s, which are substances formed from healthy gut bacteria that help heal the gut lining. Got the munchies? Pick up a bag of yummy, crunchy pistachios. Your body and your gut critters will thank you! Enjoy your pistachios and stay lean!

If your interested in keeping your gut healthy, did you know that the amount of poop in your intestines varies at any given time. This can cause numerous health concerns, but also leads to unwanted weight gain. The amount depends on your diet, how often you have bowel movements, and individual factors. While some sources suggest that the average person might have a few pounds of stool in their colon!

Our friends at Peak Biome have found a solution to not only shrink your belly, but empty your bowels effortlessly each morning.

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References

http://care.diabetesjournals.org/content/early/2014/08/07/dc14-1431
https://www.medicaldaily.com/regularly-eating-pistachios-might-help-reduce-blood-sugar-levels-diabetes-risk-300780
http://www.truthaboutabs.com/pistachio-nutrition-benefits.html
https://draxe.com/pistachio-nutrition/?utm_campaign=Article-May-2016&utm_medium=Social&utm_source=Facebook&utm_term=pistachio

The post Pistachios – My Favorite Fat Burning & Heart-Healthy Snack appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Falling asleep in front of Netflix again instead of rolling in the hay? Perhaps you need a little boost. Add in a few of these foods to get things rocking and rolling right away, and you won’t care what’s on Netflix!

While some of these foods have aphrodisiac qualities, others are good for your heart and blood vessels, getting blood to those crucial body parts. All of these foods contain numerous healthy ingredients, helping you look and feel better. And when you look and feel better, you are more attractive!

Here is my list of the top ten foods to rev up your sex life…

Figs

Figs have long been considered as a fertility food and they enhance pheromones, those sexy chemicals we secrete to attract the opposite sex. Figs, especially when cut in half, have a very erotic look and shape, similar to parts of a woman’s anatomy.

Figs have been associated with sexuality in almost every culture. In ancient Greece, the arrival a new fig crop actually initiated sexual rituals. Figs are also full of sexy antioxidants, flavonoids, fiber, and potassium.

Celery

While celery may have a reputation for being a bland and boring vegetable, it is anything but boring.

Besides being full of fiber, vitamin K, folate, potassium, and manganese, each stalk of celery is full of pheromones. Pheromones are released when celery is chewed, the odor molecules travel up your throat to your nose and then the pheromones boost arousal. Once aroused, your body sends out more scents and signals, making you more desirable to the opposite sex. Plus, eating lots of celery is said to make certain bodily secretions taste better.

Parsnips

Parsnips also contain high concentrations of androstanol (the naturally occurring pheromone that stimulates desire in females). These long, phallic-looking light brown veggies taste a little like a sweeter, starchier carrot. They are delicious in purees and mashes.

Parsnips have the added advantage of containing boron, which has been shown to help the body metabolize and utilize estrogen well, and also enhance blood levels of testosterone—good for both men and women! These and other root vegetables are rich in folate, as well as vitamins A and C, and studies have found they boost blood flow to the brain and essential body parts.

Avocados

Avocados were referred as by the Aztecs as “testicles”, probably because of their suggestive shape. But avocados are an aphrodisiac beyond just their shape. They are rich in healthy monounsaturated fats, making them great for healthy, soft, smooth skin, and hair.

And internally, they are good for your heart and blood vessels. Keeping blood flowing well is essential for a healthy sex life and healthy blood flow prevents things like erectile dysfunction. Avocados are also high in omega 3 fatty acids, and vitamin B6, both of which help to get you in a great mood, all that much better reason to jump in the sack!

Watermelon

Watermelons are a sweet, luscious, juicy, sexy food. They are also full of vitamins A, B6, and C, as well as lycopene, antioxidants and minerals. Lycopene is also present in tomatoes and is a powerful cancer-fighter. And watermelon, another red-colored fruit, is full of this powerful phytonutrient! Watermelon has some of the highest levels of all fruits and veggies.

Watermelon rind (the white part that you usually don’t eat) is also full of a substance called citrulline. The citrulline in the watermelon is then converted into the amino acid arginine. Arginine is very useful to boost nitric oxide levels which help to open up blood vessels. This is also what Viagra does to treat or prevent erectile dysfunction. And, that folks, is a good thing!

Asparagus

Even the very shape of a big fat asparagus stalk is suggestive. Asparagus also contains a variety of nutrients that boost your sex life. Yes, back in the 17^th century even, Nicolas Culpepper wrote about asparagus saying, “…[it] stirs up lust in man and woman.” In the 1800’s in France, brides and bridegrooms were often served three courses of the sexy spears just prior to their nuptials to stimulate—well, you know. Oh, and by the way, the French word for asparagus is “asperge” which is slang for penis.

Asparagus also stimulates a natural body chemical called histamine. Now, most people think histamines are associated with allergic responses, and that is true, but they serve another purpose as well. Histamine actually improves erectile function and has a positive effect on both male and female hormones. Healthy histamine levels mean easier sexual orgasm, for both men and women. Please pass the asparagus!

Chocolate

We all know chocolate is for lovers, but do you know why? Dark chocolate contains something called phenylethylamine that releases endorphins—you know, those feel good brain chemicals. Endorphins are also triggered by exercise or sex, and they increase feelings of attraction between two people. So, eating chocolate around someone you find attractive—and sharing it, may create some sizzle!

Brain scans from a British study show eating chocolate causes a longer, more intense brain buzz than kissing. Well, I guess that depends on who you are kissing, right? Don’t forget to concentrate your love on dark chocolate that is full of antioxidants and healthy phenols, and don’t forget to share it with someone special!

Oysters and Red Meat

Ah, yes, you probably knew I was going to mention everyone’s favorite aphrodisiac, oysters. But what about red meat? Well, if you haven’t noticed, a nice fat red hunk of grass fed steak is pretty darn sexy if you ask me. But the reason both oysters and grass fed red meat are mentioned is because both are great sources of zinc, the mineral that curbs production of a hormone called prolactin, which at high levels can cause sexual dysfunction.

Zinc is also an important muscle-building nutrient, along with high concentrations of conjugated linoleic acids (CLA). Zinc increases levels of testosterone, an important hormone for desire and sexual performance for both men and women. Yes, women need testosterone too! For women, zinc nourishes the ovaries—the source of estrogen, progesterone, and testosterone, keeping them primed for bedroom action. Research also shows that for men, zinc improves sperm count and swimming ability as well as sexual potency in men. And of course, oysters and steak are full of tons of vitamins and minerals, including iron, which aids in energy and performance.

Honey

Yep, honey is definitely sexy, and it even looks sexy. That thick, sweet, gooey stuff promotes testosterone production in men and women—which we know is essential for desire. And, it also helps to metabolize estrogen in women.

Research shows us that honey can increase nitric oxide levels, opening up blood flow to all important areas! Honey has a long history of an aphrodisiac. This sweet sticky substance has been associated with bliss, romance, marriages, and honeymoons. Indian weddings, use honey as an offering to the groom as a symbol of sweetness in life. And Vikings used honey as a fertility booster, drinking mead (wine made from honey), as newlyweds.

Beets

Beets are considered a superfood and they are beneficial for all parts of the body! Beets not only look and taste sexy (try them dripping with grass fed butter and a squeeze of lemon), but they are full of vitamins and minerals to give you energy and endurance.

Beets are full of nitric oxide which increases blood flow to important body parts in both men and women, enhancing sexual activity, interest and performance. In fact, some studies have compared beets to Viagra, they are so effective. Regular consumption of beets actually opens up blood vessels and has been scientifically proven to be an athletic performance-enhancing food. And as you know, performance enhancement in the bedroom can garner you a first-place award! Enjoy.

There are many foods, herbs and spices that can enhance and improve one’s sex life. This is just a small sampling of some of the top foods that have a positive effect on sex for men and women. Just simply eating healthy foods including organic, colorful vegetables full of antioxidants, vitamins and minerals, along with wild caught fish and seafood, naturally raised meats, and healthy fats like butter and coconut oil, all contribute to an energetic and enthusiastic interest in sex with your favorite person.

Speaking of sex…

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References
http://www.thehealthsite.com/sexual-health/eat-beetroot-for-better-erection-and-to-beat-erectile-dysfunction-d815/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3987372/
http://www.health.com/health/gallery/0,,20307213,00.html#figs-1
https://www.menshealth.com/sex-women/a19547316/better-sex-foods/
https://www.eatthis.com/what-to-eat-to-taste-good/
https://www.thealternativedaily.com/eat-and-drink-these-9-things-to-increase-your-sex-drive/?utm_source=internal&utm_medium=email&utm_campaign=N1804231.

The post The Top 10 Foods to Improve Your Sex Life & Boost Libido appeared first on thenutritionwatchdog.com.