Libido isn’t merely a reflection of sexual interest; it’s an indication of overall health and well-being. Low libido can affect anyone of any gender at any stage of life.
Luckily, it’s possible to naturally increase sexual desire while improving confidence, health, and relationships.
Benefits of a High Libido
The benefits of a high libido extend beyond the bedroom. No matter the cause of low libido, consciously working to identify and improve it will boost overall health.
Whether it’s with a partner or a cheeky solo session, regular sexual activity releases feel-good hormones like dopamine and oxytocin, it helps us to feel vibrant and confident and can even boost body image.
From strengthening relationships to enhancing mental health, feeling better in your physical body to discovering your confidence, your relationship and comfortability with sexual desire have potent benefits.
What Causes Low Libido
A lull in sexual desire is often the symptom of broader health concerns. Hormonal imbalances, chronic stress, and neglected mental and physical health could be behind low libido.
Our sex drive is influenced by physical, psychological, and social pressures, causing natural fluctuations in desire.
Examples include:
1. Stress and Mental Fatigue
- Cortisol, the stress hormone, suppresses estrogen and testosterone, limiting desire. Anxiety, depression, and low self-esteem lead to chronic stress and production of cortisol.
2. Lifestyle Choices
- Lack of exercise, smoking, poor diet, and regular or excessive alcohol consumption weaken circulation and hormonal balance, reducing libido.
3. Medication and Medical Conditions
- Antidepressants and blood pressure medication can impact sex drive, as well as diabetes, weight gain, and heart disease.
Some issues can be tackled easily, while others require a little more attention or even some creative workarounds. Ultimately, this article is here to give you the tools to improve your sex drive naturally.
Improving Libido for Men and Women
A note on sex and gender: Gender and sex exist on spectrums. This article will use “male,” “female,” “men,” and “women” to refer to sex assigned at birth.
Gender often plays a role in shaping the highs and lows of sexual desire and can even help us discover the right strategies to boost it. Hormonal, psychological, and cultural factors influence libido differently for men and women. Tailoring solutions to specific needs can make individuals feel in control of their libido, personalizing their approach to their sexual desire.
Main Difference Between Male and Female Libido
1. Hormonal Factors
While testosterone plays a role in both female and male libido, it’s not the only biological factor shaping desire.
A combination of estrogen, progesterone, and testosterone influences female sex drive. Women also experience sexual desire in cycles, responding to natural hormonal changes during menstrual cycles, pregnancy, postpartum, and menopause. These shifts affect desire, arousal, and ability to have sex, including comfortability and lubrication.
On the other hand, testosterone heavily impacts male libido. As men age, testosterone levels decrease, and with it, the frequency of sexual urges and desires.
2. Social and Cultural Pressure
Societal expectations pressure men to display a consistently high sex drive, leading to repressed feelings of inadequacy, an obligation to perform, and an inclination to attach male identity to sexual desire.
Women, however, often face social stigma around expressions of sexual desire - feeling judged for being sexual or pressured into denying natural urges. Battling these ideas can lead to deprioritizing sexual satisfaction, a lack of sexual confidence, or a loss of libido.
3. Sensitivity and Arousal
Pressure to perform can impact both sexes. From erectile dysfunction to vaginal dryness, a low libido can make sex feel impossible. A 2017 study in the National Library of Medicine found that depression and anxiety led to erectile dysfunction and decreased desire in young men. Another study from the same publication found a direct relationship between increased stress and reduced arousal in women, hindering both desire and the ability to orgasm.
Natural Ways to Boost Libido
Now that we know all the ins and outs of sexual desire, it’s time to learn how to boost your libido. Fortunately, there are a host of ways to increase sexual desire naturally from your very own home!
Here are eight strategies to naturally enhance sexual desire by targeting the root cause of low libido:
1. Switch Up Your Diet
Aphrodisiacs, or libido-boosting foods, work by improving circulation and increasing blood flow. Foods like dark chocolate, avocados, figs, watermelon, oily fish, flax seeds, and nuts are natural sources of zinc, magnesium, and omega-3 fatty acids that promote testosterone production and alleviate vaginal dryness.
Try to avoid processed foods, trans fats, and excessive sugar, all of which can disrupt hormonal balance and decrease energy levels.
Opt for a healthier diet, and your libido might follow suit.
2. Exercise
Physical activity is a one-stop shop to enhance blood flow, boost mood, and improve body image - all factors that have wildly positive effects on your libido.
Start small or switch up your exercise routines. Try cardio, strength training, yoga, or even a walk in the park - just a little movement could make a difference.
3. Stress Management
Chronic stress throws hormones out of balance and affects your overall health. Slowing down, allowing your body to rest, or trying out meditation can improve your focus on intimacy and lower cortisol levels.
Breathing exercises, journaling, and time outside are great ways to relieve stress and calm the nervous system.
4. Get Better Sleep
A 2015 study found that women who slept an average of 7-9 hours a night experienced more arousal and increased desire.
Creating a calming bedtime routine, avoiding screentime before bed, and establishing a consistent sleep schedule can lower stress, improve energy, and lead to greater feelings of desire the next day.
5. Emotional Intimacy
Whether you’re in a relationship or trying to find your sexuality on your own, improving emotional awareness and intimacy can help.
Communicating openly and spending quality time with your partner can build comfortability, allowing desire to arise naturally. Effective communication can also highlight the root cause of low libido and help recognize the right course of action.
Without a partner, journaling or talking to a friend about changes in sexual desire can achieve the same goals. Emotional intimacy isn’t just for couples; building intimacy with ourselves can boost desire in the same way.
- Herbal Remedies
A cup of tea or a few vitamins might seem like too easy a fix for low libido, but there are actually a couple of herbal remedies that show promising results when it comes to increasing libido:
- Maca Root
- Ginseng
- Tribulus
- Ginkgo Biloba
- L-arginine (amino acid)
7. Maintain a Healthy Weight
A healthy weight is one of the most effective ways to balance hormones and maintain energy levels. Scientists have found that obesity can lead to abnormal hormone levels and decreased self-confidence, linking obesity to low sex drive and fertility.
A balanced diet, regular exercise, and sustainable lifestyle changes can improve overall health and cultivate a positive body image.
8. Focus on Foreplay
Slowing down and elongating pleasure enhances sexual experience - making sex more enjoyable and exciting to look forward to.
Focusing on foreplay shifts attention from personal performance to pleasure. Whether it’s your partner or yourself, foreplay is a chance to figure out what makes sex exciting to you, possibly increasing desire while you’re at it. Kissing, touching, oral sex, using toys, and exploring other areas of the body slow pleasure down and introduce new ways to experience it.
Conclusion
Like all aspects of life, our sex drive evolves and shifts over time. Luckily, you can naturally boost your libido with a bit of attention and intentional changes. Maintaining a balanced diet, incorporating exercise, managing stress, and prioritizing emotional wellness will only improve sexual desire and overall well-being. These simple strategies cultivate a healthier life inside and outside the bedroom.