Eat your way to a better time in bed

If you want better sex...



Add spice – literally
Cinnamon, cloves and fenugreek encourage blood flow and mild sweating – two factors that can heighten feelings of arousal. Ginger increases sensitivity in the erogenous zones, while chillies release endorphins, the primary pleasure enzyme. But go for light and appetising (such as noodles with ginger and spring onion), rather than indigestion-inducing korma or burning vindaloo.

Get more iron
Low iron levels can deprive you of the physical stamina that’s needed, so to improve your intake, tuck into lean red meat, nuts (especially cashews), whole grains, pulses, eggs, fortified breakfast cereals and green veg.

Drink Champagne or Chardonnay
Both drinks are like sex appeal in a glass! They have heady and yeasty aromas, which are said to replicate human pheromones (the scent we produce to attract a mate). One or two tipples is guaranteed to get you in the mood, but don’t overdo it – binge drinking could see you nodding off, rather than being turned on.

Ditch the diet
Cutting calories drastically will affect your energy and nutrient levels, which can sap your sex drive. Being too thin can also be a passion killer, because body fat is needed for the manufacture of sex hormones, including oestrogen and progesterone.

Indulge in maple syrup
It’s a yummy source of manganese, a mineral that’s essential for forming the hormones that fuel your sex drive. For double decadence, drizzle a little over dark chocolate, which is also a good source of this mineral.

Try a truffle
Truffles have long been reputed to be an aphrodisiac, with everyone from Julius Caesar to Raymond Blanc praising the seductive effect they have on women. As with champagne, the secret appears to be in the fragrance of the truffle and what it reminds us of – pheromones. Truffles are more expensive than gold, but if you’re not feeling flush, try a drizzle of truffle oil.

If you want better sleep...

Swap protein for pasta
Scientific studies have shown that people describe feeling sleepier or calmer after eating carbohydrate foods, such as pasta, rice and bread. Consuming them in the evening can boost levels of serotonin – a soothing neurotransmitter – in time for bed. Save high-protein foods for  lunchtime, when you need to stay alert.

Add nutmeg to cocoa
Herbalists suggest the addition of a sprinkle of grated nutmeg 
to warm milk as it’s a source of the natural compound myristicin. In large amounts, myristicin has mind-altering qualities, but in smaller quantities, it’s been credited with causing drowsiness and a sense of wellbeing.

Go nuts
If muscle twitches, cramps or restless legs are keeping you awake, try snacking on nuts and seeds – especially Brazil nuts, sesame and sunflower seeds. They’re good sources of the mineral magnesium, which plays a role in the relaxation of muscles.

Say cheese
According to a recent study, the long-held view that cheese at bedtime causes nightmares is a myth. Scientists asked 200 people to eat 20 grams of various cheeses before bed for a week and record what they dreamt about. Nobody had a nightmare, although Stilton eaters did report bizarre dreams! This may be because blue cheese is high in an ingredient called tyramine, which is known to affect brain function. If you prefer less colourful dreams, it may be best to stick to non-mouldy cheese before retiring.

Skip your afternoon tea
You may think you just have to cut out late-night coffee, but if you’re particularly sensitive to caffeine, you may need to avoid any caffeinated beverage, including tea, after 3pm.

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