Your sexual desire, also known as libido, naturally varies over time. Factors such as daily stress, anxiety, relationship issues, health conditions and hormonal changes can influence it. Age may also play a role, although many people can maintain a healthy sex drive well into old age.
While it is normal for sex drive to ebb and flow, it is important to consider any potential medical reasons for a low libido. If you notice a sudden or significant change in your sex drive or if you have any health concerns, it’s advisable to consult a healthcare professional.
While a decrease in libido is not uncommon, it can affect relationships and self-confidence. If you are looking to boost your libido, consider trying out any (or all!) of these straightforward techniques.
1. Improve your Relationship
At various stages of a relationship, individuals may notice a decrease in sexual desire and activity. This could happen after being together for an extended period or if there are perceived issues within the intimate relationship.
Concentrating on enhancing the relationship can boost the sexual drive of both partners. This could entail:
- Scheduling regular date nights
- Engaging in shared activities beyond the bedroom
- Encouraging open and honest communication
- Making dedicated time for quality bonding with each other
2. Manage Anxiety
Experiencing anxiety can significantly hinder feelings of sexual desire, which has been clinically validated. Anxiety has been shown to exacerbate sexual dysfunction. There are various forms of anxiety disorders, each affecting individuals in diverse ways. Methods for managing anxiety includes various therapeutic approaches, the use of anti-anxiety medications, or adopting natural practices such as meditation.
If you grapple with anxiety and find yourself feeling anxious about your sexuality as well, it can compound the issue, further impacting your libido. In such cases, effectively managing overall anxiety should prove beneficial.
3. Engage in Foreplay
Enhancing sexual experiences can heighten an individual’s inclination towards sexual activity, ultimately augmenting their libido. Many find that enriching their sexual encounters involves dedicating more time to touching, kissing, incorporating sex toys, and engaging in oral sex. These acts are sometimes referred to as outercourse.
For women particularly, foreplay holds significant importance. Research from 2018 indicates that only a minority of women, approximately 18%, achieve orgasm solely through penetrative intercourse, while a larger percentage, around 33.6%, require clitoral stimulation to reach orgasm.
4. Prioritize Quality Sleep
Quality sleep not only enhances overall mood and energy levels but also has associations with libido, according to some research findings. A small-scale study in 2015 focusing on women suggested that increased sleep duration the night before was correlated with heightened sexual desire the following day. Women with longer average sleep durations reported experiencing better genital arousal compared to those with shorter sleep durations.
5. Explore Effective Natural Solutions
Research indicates that while some natural remedies claiming to enhance libido may pose risks that outweigh their benefits, others are proven to be effective without significant side effects.
Various natural herbs and adaptogens, known for their ability to alleviate depression and fatigue, have been found to improve libido, virility, and fertility. Among the most popular are maca, ginseng, and ginkgo biloba.
- Maca: This Peruvian root is extensively studied as an aphrodisiac herb, although research remains somewhat preliminary due to limited funding in the supplement industry. Maca can be consumed in powdered form, added to smoothies or taken in pill form, or infused into beverages to enhance arousal.
- Ginseng: Another herbal root, ginseng, has demonstrated positive effects on libido and sexual function. Korean Red Ginseng, in particular, has shown efficacy in improving the sex drives of menopausal women. Ginseng is available in dried powder or pill form and is also commonly used fresh in Korean cuisine.
- Ginkgo Biloba: This herb is typically used in extract form. Ginkgo Biloba Extract (GBE) is known for its impact on blood flow, particularly to the genital area, which can increase sexual desire and satisfaction. GBE is available as a tincture or in encapsulated liquid form.
6. Maintain a Healthy Weight
Some researchers suggest a correlation between being overweight or obese and experiencing a decrease in sex drive, possibly due to hormonal imbalances such as low testosterone levels.
Keeping to a moderate body weight can have positive effects on sexual desire, both physically and mentally. Adopting a nutritious, well-balanced diet and engaging in regular exercise can contribute to achieving this goal while also boosting overall energy levels.
7. Try Sex Therapy
Addressing low libido often requires a multifaceted approach, considering both psychological and physical factors. Even when underlying medical conditions like diabetes impact libido, improving emotional and psychological responses to sex can enhance overall libido and sexual functioning.
Therapy serves as an effective means of addressing low libido. Individual counseling can help confront negative attitudes toward sex, bolster self-esteem, and tackle secondary causes of diminished libido, such as depression and anxiety. Relationship counseling can also assist individuals in navigating factors influencing their sexual desire.
Numerous studies demonstrate the efficacy of cognitive-behavioral therapy (CBT) in addressing sexual dysfunctions. A 2023 study revealed that CBT could positively impact sexual relationships.
8. Engage in Physical Activity
Exercise offers numerous benefits to the body, and among its many rewards is the potential to enhance sex drive.
Research confirms that exercise can boost libido by various mechanisms, including promoting positive body image, enhancing cardiovascular health and mood, increasing sympathetic nervous system activity, and optimizing the endocrine system.
When it comes to choosing exercise routines aimed at improving sex drive, there are no strict guidelines. The key is to engage in activities that you enjoy, as consistency is crucial for reaping the benefits, including heightened libido, along with other health-promoting advantages.
9. Incorporate Libido-Boosting Foods
While there isn’t a single “miracle” food that instantly enhances libido, certain foods are known for their aphrodisiac qualities, which primarily involve providing essential nutrients and promoting overall well-being.
Examples of libido-enhancing foods include:
- High flavonoid foods like citrus fruits, peppers, tea, and cocoa, which help prevent sexual dysfunction.
- Zinc-rich foods like oysters, red meat, and pine nuts, which regulate testosterone and stamina.
- Stamina and circulation boosters such as fresh produce, whole grains, and legumes.
10. Limit Intake of Libido-Lowering Foods
Conversely, certain foods can potentially diminish libido and are known as anaphrodisiacs. While they may not directly dampen sexual desire, these foods can impact sexual health negatively due to their nutritional content or other attributes.
Examples of libido-lowering foods include:
- High saturated fats found in fried foods, which can lead to clogged arteries and reduced blood flow.
- Foods requiring insulin for processing, such as white flour and sugar, which may reduce testosterone levels.
- Polyunsaturated fats like vegetable oils, which could lower testosterone levels.
- High-sodium foods, contributing to increased blood pressure.
11. Quit Smoking
Smoking cigarettes can detrimentally affect the cardiovascular system, which is important for optimal sexual functioning. Quitting smoking may lead to increased energy levels and a heightened sex drive.
12. Limit Alcohol and Substance Use
Alcohol and recreational drugs can negatively impact libido, despite initially seeming to enhance it. While alcohol may temporarily boost sexual desire, it is ultimately a depressant and can impair various bodily functions vital for sexual health, including blood flow and organ function. It’s advisable to keep alcohol intake moderate, ideally limited to a single glass of wine or cocktail.
Recreational drugs like cocaine may provide temporary feelings of euphoria and heightened sex drive. However, their short-term effects can deplete the body’s natural feel-good chemicals, leading to long-term harm to sexual function. It is essential to limit recreational drug use, especially when experiencing low libido, as they can exacerbate the issue rather than improve it