Red meat and processed food can hurt your sex life - here's how to get it back on track

• Nutrition is an important part of sexual health, according to experts.
• Eating too much processed food, salt, sugar, or fat can impair blood flow and energy.
• Eating too little or too late at night can also prevent healthy intimacy.

We've all heard of aphrodisiacs - exotic foods or drinks meant to enhance intimacy or promote general feelings of sexiness.

But what you eat can also have the opposite effect, potentially inhibiting your ability to get intimate, according to Dr. Bat Sheva Marcus, a sex therapist with two decades of experience.

There aren't specific foods that will tank your love life, however, foods that are overly processed, or high in salt, fat, and sugar can impair healthy blood flow and energy levels that are important for good sex.

How much and when you eat can also make a difference in whether you can rise to the occasion when the mood strikes, too.

Eating too much processed food, especially sugar, can lead to low energy

To design your diet for better sex, avoid foods that leave you feeling tired, foggy, or sluggish.

"If you feel healthy, if you feel like your body is working optimally, it's easier to be present and connect with somebody," Marcus said. "If your blood is flowing well, it's easier to get aroused and have an orgasm."

Processed foods and refined sugars tend to cause an initial burst of energy, but also lead to a crash as your blood sugar drops quickly afterward.

That energy roller coaster can make it difficult to concentrate and maintain the energy needed for a good sexual experience, Marcus said.

Other forms of simple carbohydrates, such as white bread and potato products, may cause dips and spikes in blood sugar. Eating too much of them can make it difficult to sustain stable energy levels.

"Simple carbs don't function as good fuel. It's quick, and that's what your body wants, but because it spikes insulin your sugar levels drop quickly," Marcus said.

Instead, aim for whole foods that have a balance of carbs, fat, and protein.

Too much red meat or salt can create blood flow problems

Too much red meat may inhibit sexual performance, according to urologist Dr. Premal Patel.

"Nutrition has such a huge factor when it comes to sexual function and even things like low testosterone," he told Insider.

Eating an excessive amount of red meat, processed meat, and other salty and fatty foods can impair blood flow and disrupt blood pressure. Healthy blood flow and blood pressure are important for getting and maintaining an erection, as well as promoting arousal and orgasm for everyone.

Physical activity can help stave off these problems, but so can more fruits, veggies, and whole grains incorporated into your diet, Patel said.

The risk factors for heart disease - such as lack of exercise or a diet high in cholesterol and saturated fat - is also linked to erectile dysfunction, according to Patel. Sexual issues are sometimes an early warning sign of something potentially more concerning.

"The vessels that supply the heart are the same ones that supply the penis, they're just smaller," he said. "Erectile issues can be a canary in the coal mine."

Not eating enough might make you too tired for sex

If low libido or lack of energy is plaguing your love life, you may be eating too little.

"Not getting enough fuel is going to make you feel miserable, and it's certainly not going make you feel sexy," Marcus said.

Your body requires a certain amount of energy each day in the form of calories from food. That's true even if you don't do any activity. Keeping yourself alive burns calories, and how much depends on a lot of factors, including your body size and your genetics. Factor in activities like walking around, moving, and yes, sex, and you need even more energy to keep up.

If you consistently eat below your daily calories needs, it can cause mental and physical exhaustion and lower your sex drive. This is often a problem for people on restrictive diets for weight loss.

Eating at night can distract from fulfilling sex

One common problem Patel encounters from his patients is that many people have a hectic daytime schedule and put off eating healthy and nourishing food until the evening. But having a hefty dinner or late-night snacks may mean that you're still digesting when you go to bed, which isn't always conducive to sex.

"Often people will skip breakfast or lunch, and then overindulge at night," he said. Eating earlier and more often can help prevent this.

Marcus likes to simplify things even further, and tells clients that they should plan dates nights around being intimate first and eating afterward. That's particularly true if the menu includes rich foods or luxurious restaurant fare. Dining immediately before sex will prompt your body to prioritize your digestion, leaving less energy for sex.

"Sluggish or groggy is not good," she said. "Dates should be sex and then dinner."