Sexy for a lifetime: Healthy sex as we age

By Jennifer Mullen, NTM

“...Sexual wellbeing is considered one of the most important aspects of ones quality of life”-Neuroanatomy and function of human sexual behavior: A neglected or unknown issue?

Golden Years should be gold!

We are told, as we get older, that our symptoms such as high blood pressure, fatigue, joint pain and, yes, sexual dysfunction are all just part of aging, making us feel like getting older just means an endless string of health problems and the deterioration of quality of life.  However, the best examples of why this is not necessarily true are the pockets of the world where both men and women live well into their golden years, many to 100 and beyond, called The Blues Zones.  In these areas, lifestyle and diet, as well as a strong sense of community, results in long, spry and fit lives filled with energy and vitality well into old age.  In one Blue Zone, Ikaria, it was found that eighty percent of people between 65 and 100 are having sex, and without enhancement drugs.2 As has been discussed earlier, the relationship between overall health and how sexual you are and feel are very closely related, with diet and lifestyle directly impacting every part of sexual health, and as we age it becomes even more vital to take care of our bodies and our minds.  Aging is an inevitable, natural process, and there are both physical and systemic affects of age, such as weaker nerve impulses with a slower response time,3 or decreased sex hormone production with the onset of menopause, both of which can affect sexuality in older age.  However,  as I will discuss here, sexual health, even in older age, is as important for overall health of the body and mind as it is for maintaining nurturing relationships and happiness.

Sex for heart health

Many health conditions that occur more frequently in older age will have a not so positive effect on sexual health, such as cardiovascular disease, obesity, metabolic disease and cognitive impairments, to name a few.  However, as it turns out, having regular sex can have very positive affects on combatting the onset and progression of these very common health issues as we age.  A study of middle aged men and cardiovascular health showed a 50% lower risk of dying from cardiovascular disease when having intercourse 2 or more times per week compared to men having intercourse once a month or less.  This is most likely due to arousal and subsequent orgasm flushing out the cardiovascular system.4 For women, the benefit comes not only  from the act itself, but from how good the whole experience of the sex is for them.5  Some added benefits to cardiovascular health would include that sex is a form of exercise that stretches muscles, flexes joints, and the physical activity leads to increased nitric oxide production, which, as we know, improves oxygen and nutrient delivery to cells, strengthening and maintaining tissue health.5 Sex with a partner provides a level of social and emotional support, as well as satisfaction, which can reduce stress and promote recovery from stress, possibly reducing cardiovascular disease risk.  Sex and orgasm also trigger the release of oxytocin, which may relieve stress and enhance cardiovascular health.5

The brain and sexuality

In addition to heart health, more frequent sexual activity is also good for brain health as it has been linked to slower development of dementia4 and better cognitive functioning overall.6 In a recent study of older adults found an increase in cognitive decline and dementia in those who engaged in fewer sexual activities. Men who were sexually active were significantly better in both number sequencing and recall, and sexually active women showed high rates of recall.7 More sexual activity is also connected to more physical activity, less depression, less loneliness and better quality of life,7 which will help decrease the chances of dementia and maintain cognitive functioning.  Certain challenges for women occur as they age which may impact sexual desire, such as hormonal decreases leading to vaginal wall thinning and painful sex,8 can be reduced with more sexual activity.  Less vaginal atrophy is found in sexually active women, meaning significantly higher levels of androgens, like testosterone and gonadotropins, which are important in reducing atrophy as well as maintaining sexual interest.9 Sexual activity and satisfaction will also enhance and maintain a strong pelvic floor, decreasing possibility of incontinence, constipation, prolapse of pelvic organs and pain,10 all common disorders in older age.  For men, studies show that frequent ejaculation is associated with lower risk of prostate cancer through the clearing out of carcinogenic substances from the prostate, as well as by decreasing the formation of cancer-promoting elements.8 Overall, the relationship between sex and all cause death has been has been shown to decrease by 50% in men with high orgasmic frequency, and a benefit is shown for women with both frequency as well as quality of sexual experience, having a protective effect on health for both.5

Nourish for great sex at any age

The diet and lifestyle habits that have been discussed in this series are just as important, if not more, for both overall and sexual health and well being as we age.  Coming back to The Blue Zones for a minute,  centurians in these areas eat a mostly plant based diet, and remain active throughout their lives, which is a primary reason they are able to enjoy an active and fulfilling sex life well into their old age.11 It has been shown that older people who eat antioxidants and omega 3 fatty acids have better nerve conduction as certain foods can protect nerves from oxidative stress, helping to rebuild and repair damage, and,  as we know, nerve health is super important for healthy sexual function. Too much fat in the diet has a cumulative effect on nerve and artery function, building up over time, clogging arteries and damaging nerves, which is why diet affects older adults more than younger people when it comes to sex.3 Many common nutrient deficiencies found in older adults have direct effect on how their body functions sexually, as well as on overall health.  For example, calcium and vitamin D are commonly deficient nutrients, and play important roles in sexual function.  Calcium is essential for muscle contraction, cell communication and nerve conduction, all important for good sex, and it must come from the diet.  In conjunction with calcium, vitamin D plays a role in hormonal secretion, and low calcium with low vitamin D is associated with lower sperm motility, sperm count and testosterone. For women, deficiencies in these nutrients can negatively affect sexual function, body composition and metabolism in menopause.3  Magnesium is another commonly deficient nutrient, which is involved in over 300 processes in the body, including muscle contraction, nerve conduction and cardiac function, all important for sexual pleasure.3  Two common vitamin deficiencies are  antioxidant vitamins  C and E are super important for all around health, and should always be on the menu for great sex.  Antioxidants are one of the most important nutrients we can take into our bodies as they prevent oxidation, stopping and repairing tissue damage, such as to blood vessels and nerves, including in the penis and clitoris.  Vitamin B6 is also commonly deficient in older adults, and B vitamins are crucial to great sex as they are involved in cellular energy and metabolism, influencing sex hormones and nerves.3  With the exception of vitamin D, which is primarily made by the body when we expose our skin to sunlight, all of these nutrients are found in plants, and, along with staying active in body and mind, the best recipe for a long and sexually satisfying life is to pack your diet with a colorful variety of fruits and vegetables, whole grains and good quality proteins. I found this quote: “Having around 700 orgasms per year could increase life expectancy by up to 8 years-the more orgasms you have, the longer you live” (Protect the Culture-bcondoms IG post, probably stated by Dr. Jeffrey Weeks)  Whether it is true or not, it seems that by nourishing your sexual health, both through what we eat as well as how we live, will certainly have a positive effect on overall health, happiness and our relationships throughout our lives.

**To learn more about how to continue nutritional and lifestyle support to increase and maintain your sexual health throughout life you can reach me at jengmullen@gmail.com for a free consult.

Medical/Health Disclaimer: This blog provides information, including but not limited to, text, graphics, images, and other material contained herein, for educational purposes only. This blog is not a substitute for professional medical advice, diagnosis or treatment by a doctor or other qualified medical professional. Always consult with your doctor or other qualified medical professional with any questions you may have regarding a medical condition or treatment and before embarking on a new health care program. Never disregard professional medical advice or delay in seeking it because of something you have read in this blog.

references:

1.Calabrò RS, Cacciola A, Bruschetta D, et al. Neuroanatomy and function of human sexual behavior: A neglected or unknown issue? Brain Behav. 2019;9(12):e01389. doi:10.1002/brb3.13892. Jill Edwards, MS, CEP 

2.6 Foods to Boost Sexual Health (and Improve Blood Flow Everywhere) https://www.bluezones.com/

3 .DeLozier, Christine, L.Ac. Diet for Great Sex: Food For Male and Female Sexual Health. Copyright 2020 by Christine DeLozier

4. Gianotten, WL. The health benefits of sexual expression. In: Geuens S, Polona Mivšek A, Gianotten WL, eds. Midwifery and Sexuality. Springer International Publishing; 2023:41-48.5. Davey Smith G, Frankel S, Yarnell J.

5.Sex and death: are they related? Findings from the Caerphilly Cohort Study. BMJ. 1997 Dec 20-27;315(7123):1641-4. doi:

6.1136/bmj.315.7123.1641. PMID: 9448525; PMCID: PMC2128033.7. Wright H, Jenks RA. Sex on the brain! Associations between sexual activity and cognitive function in older age. Age Ageing. 2016 Mar;45(2):313-

7. doi: 10.1093/ageing/afv197. Epub 2016 Jan 28. PMID: 26826237; PMCID: PMC4776624.

8. Gianotten WL, Alley JC, Diamond LM. The health benefits of sexual expression. Int J Sex Health. 2021;33:478–939.Leiblum S, Bachmann G, Kemmann E, et al.

9.Vaginal atrophy in the postmenopausal woman; the importance of sexual activity and hormones. JAMA. 1983;249:2195–8.

10. Bordoni B, Sugumar K, Leslie SW. Anatomy, abdomen and pelvis, pelvic floor. In: StatPearls. StatPearls Publishing; 2024

11. Aislinn Kotifani, The Link Between Good Sex, Good Health, and Longevity,  https://www.bluezones.com/