The Hindu Business Line : For sound sexual health

The fact is good health lays the foundation for good sexual health. All nutrients that contribute to good health also contribute to sound sexual health. So far, specific findings point to four nutrients that serve hormonal metabolism:

Vitamin B helps burn carbs to provide energy; aid red blood cells and nerves to function efficiently.

Vitamin E and zinc nourish testes, ovaries, glands.

Essential fatty acids [EFA] oversee hormonal health. Cereals, nuts, peas, beans, dairy products, pumpkin and sunflower seeds, green leafy vegetables, mushrooms, pulses, seafoods, eggs, fruits (avocados are rich in B vitamins and EFAs.)

However, no over-doing on the foods mentioned above. It could cause indigestion! The secret to good sexual health is to raise the body’s alkaline levels and lower its acidic levels. For this purpose, eat more fresh fruits and vegetables (60 per cent); moderate amounts of cereals and pulses (35 per cent); and five per cent dairy, nuts, seafood, etc.

There is a western myth that men who eat meat (high protein) are in potent sexual form. But, research shows that animal protein and rich fried foods cause prostate problems. Whereas, a well-combined vegetarian diet of pulses (rajma) plus legumes (peas) plus nuts (peanuts, etc.) plus seeds (sunflower, etc) with cereals, (rice/wheat) provide high quality protein which is beneficial to health.

Apart from diet, it is important to exercise. Walking/cycling improves blood circulation and combats stress. Emotional stress (anxiety, boredom, frustration, depression) decrease testosterone supply. Testosterone, a hormone produced in men and women,

One more simple, effective exercise done daily strengthens the prostate, a muscular gland. A sedentary lifestyle weakens it. To build up this gland: tighten the muscles that lift the testicles, then release for five reps. Do this session four times a day for one week. Second week onwards do 10 reps four times a day. As important, perhaps more important than a healthy lifestyle, is a loving attitude towards your partner all through the day.

In your column, you have recommended spinach for dinner. From our ancient days, we have been asked not to take spinach at night because it takes time to digest. Please clarify.

Baranitharan Balasubramanyam

In the nutritional world, the length of time that food stays in your body is termed as the ‘absorption time’. From intake to expulsion, a healthy absorption time is about six to eight hours. Below that, your body may not be absorbing sufficient nutrients. Above that the food may be fermenting and producing toxins.

High-fibre foods such as spinach are digested slowly and, hence, promote absorption of its nutrients — chlorophyll, magnesium, iron, etc. This should be viewed in its correct perspective as a desired quality rather than as a negative one. It is possible that in the days of yore when there was no electricity, all green leafy vegetables were frowned upon as night-time meals as they could contain caterpillars, etc. which could not be spotted in poor light.

I have too much fat deposited on my neck, shoulder area and arms. Could you please suggest an exercise to get rid of this fat?

Leena Subramaniam

You need two kinds of exercise; fat-burning and toning. For fat-burning, daily walk briskly (45 minutes), cycle/spot jog (20 minutes) or run/swim (20 minutes). Simultaneously, do these toning exercises while standing:

Neck-toners: Lower your head until your chin touches your upper chest, then raise your head to look at the ceiling — 10 times.

Turn your head to look over your left shoulder then over your right shoulder 10 times.

Raise your head and look at the ceiling. Now, open your mouth wide and shut it 10 times. This tones your chin.

For better results, use two-and-half pound dumbbells then five pounders as your body gets conditioned, for the following exercises:

Shoulder-toners: Arms by your sides, raise and drop your shoulders 20 times.

Arm-toners: Start with arms straight down in front of thighs, palms facing outward. Bend elbows and raise dumbbells toward shoulders. Lower to starting position — 20 times.

Raise arms straight out to the sides, shoulder level. Circle arms forward 10 counts, and backward 10 counts.

Raise arms straight out to the sides, shoulder level. Twist arms forward like a cockscrew and hold to a count of 20, then twist backward and hold for 20 counts.

Do these exercises six days a week. Cut down fats from your diet. You will be pleased with the results.

The writer is co-author of the book ‘Fitness for Life’

Queries may be sent to life@thehindu.co.in

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