Have you noticed a drop in your sexual desire, and you don't really know why? You're not alone. Libido, much more complex than we imagine, is influenced by physical, psychological and even environmental factors. Good news: it is possible to act on it! Whether it's through better stress management, a readjustment of your diet or taking care of your sleep... There are solutions to find a fulfilling sex life again. This article offers you 7 simple (but effective) tips to boost your libido and improve your daily sexual well-being. Ready to rediscover pleasure? Read on!
Understanding libido in women and men
How does female and male libido work?
Libido is sexual desire, or the urge to engage in sexual activity. In both male and female, it is influenced by multiple factors.
Libido in women , for example, depends heavily on the production of hormones, particularly those related to the menstrual cycle. One can also feel a peak in sexual desire during the ovulatory phase, especially because of the increase in estrogen levels. Conversely, pregnancy and menopause induce a decrease in libido, due to the hormonal upheaval they generate.
Men are also influenced by hormones, such as testosterone, the male sex hormone. Male libido tends to be more linear than female libido, because men produce sperm every day. While we function in cycles.
But desire isn't just about sex hormones – our psychological and emotional state plays a vital role in healthy sex.
What causes low libido?
There can be many causes of low libido. And they affect both women and men. In both sexes, we can see:
- sexual problems related to lack of sleep ;
- or stress;
- or, for example, to situations of relational conflict.
From a physiological point of view, a decrease in libido can be explained by:
- health problems;
- a hormonal disorder;
- chronic diseases.
Let's also add that certain medications (hormonal treatment, antidepressants) or bad lifestyle habits can lead to a lack of libido, such as:
- a lack of physical activity;
- poor diet;
- excessive alcohol consumption.
7 tips to increase your libido
Increasing your libido naturally is possible! Here are our 7 tips to help you have fulfilling sexual relations.
1. Learn to better manage your anxiety and stress
We told you a little earlier: stress is one of the public enemies n°1 of the male and female libido. When we are stressed, our body produces cortisol, a hormone that influences sexual desire in a negative way. Both in women and in men!
To reverse the machine, there is nothing better than putting in place small gestures to better manage your stress. Think about relaxation techniques like:
- meditation;
- yoga;
- deep breathing.
These practices are simple to implement, but very effective. A few minutes a day can make a big difference to your well-being and, ultimately, to your libido.
2. Review your diet
By eating a more balanced diet
Having a balanced diet will also greatly influence your hormonal fluctuations. A healthy diet, rich enough:
- in vitamins;
- in minerals;
- in antioxidants…
...Will help regulate your estrogen and testosterone levels. Hormones that you know are essential for sexual desire.
But then, what do we put in our food? For example:
- Green leafy vegetables, rich in magnesium, which promote muscle relaxation and general well-being.
- Lean proteins, which contribute to energy production.
- Foods rich in Omega 3, such as oily fish, which improve blood circulation.
In other words, you are spoiled for choice!
By adding aphrodisiac foods into your diet
You can include in your meals certain foods known for their ability to naturally boost the female and male libido. These include:
- With ginger, which stimulates blood circulation, improves sensitivity, and boosts arousal.
- Ginseng, which is prized for its energizing effects and its ability to reduce fatigue.
- With maca or tribulus, which are known for their hormonal regulating properties.
- With cocoa, rich in antioxidants, which also improves general well-being (long live dark chocolate!)
- Zinc, which supports testosterone production.
In short, you will have understood: integrating these foods into your daily diet can bring interesting benefits to compensate for your lack of sexual desire.
By taking food supplements
Of course, if despite a balanced diet, you still can't put an end to certain deficiencies... a food supplement for libido for women can be a very good ally! In powder form or in capsule form, this one can give you a great boost.
For men with a low libido, we can particularly recommend zinc-based food supplements. As we told you earlier, this trace element participates in the production of testosterone.
Maca dietary supplements (also called “natural Viagra”) are also very effective in boosting female and male desire.
Achat express
3. Reduce your alcohol and drug consumption
In the category of "the formidable enemy of a crazy libido" we name... alcohol and drugs, of course. Because excessive alcohol consumption leads to a drop in testosterone, both in women and in men. Alcohol, in addition to that, will:
- disrupt the central nervous system;
- decrease erectile function;
- weaken sensitivity.
And therefore, ultimately, affect the quality of sexual intercourse.
Drugs, on the other hand, impact the brain receptors responsible for pleasure. Side effects can be immediate, but also long-term, such as:
- a gradual decrease in desire;
- erectile dysfunction;
- a lack of pleasure during intercourse.
By reducing (or even eliminating) these substances, you will find a more fulfilling sexuality.
4. Improve your sleep
Good sleep means good sexual health! Yes, because while we sleep, our body regenerates… And our hormones rebalance. According to a study conducted by the University of Chicago , sleep deprivation can affect testosterone levels. But lack of rest also leads to:
- physical fatigue;
- mood changes;
- stress.
All of this, as we have seen, is a major factor in a drop in libido.
To improve your sleep and get back to a good lifestyle, why not create a good sleep routine? For example:
- Go to bed and get up at a fixed time.
- Avoid screens and blue light before going to sleep (they disrupt the production of melatonin, the sleep hormone).
- Arrange your room so that it is a little haven of calm, dark and at a pleasant temperature.
All these good habits may seem like nothing. But they can, in the long run, make a difference to your female desire, as well as to your male desire.
5. Exercise more regularly
Regular physical activity can help you regain your libido. This is because exercise stimulates the production of endorphins, also known as "happy hormones". These:
- improve mood;
- reduce stress;
- and promote a general state of well-being.
It should also be noted that sport helps regulate testosterone levels in men and estrogen levels in women (a deficiency of which can lead to vaginal dryness).
Sports activity also improves blood circulation and promotes better oxygenation of the genitals. Thus contributing to better sexual performance.
Running, yoga, swimming… The choice is yours! As a bonus, regular practice will boost your energy and fitness. So why deprive yourself?
6. Reinvent your relationship and your sexual relations
Communicate more as a couple
As a couple, communication is essential if you want to find a fulfilling sex life again. What are your desires? Your fears? Do you have any particular expectations? These are important topics to discuss with your partner. Talking openly about what is blocking you can break down your psychological barriers and strengthen your bond. And therefore, find quality sex again!
Spice up your sex life
Female sexuality, like male sexuality, is a huge playground to explore. Getting out of your routine can do wonders for your libido. For this, everything is possible:
- discover new sexual activities as a couple (or more!);
- listen to erotic podcasts;
- read books about sexuality;
- try role-playing games.
Trust us: these little novelties can add some spice, give rise to some new sexual fantasies and breathe new life into your life as a couple.
7. Talk about contraception and sex life with a health professional
Finally, know that sometimes a simple adjustment of contraception is enough to regain a good libido. Some hormonal contraceptive methods can reduce sexual desire. For example, the pill and libido do not always go well together. Do you feel concerned? Then, talk to a gynecologist to assess whether a change in contraception is necessary.
If you feel that your lack of libido is more due to psychological factors or a problem in your life as a couple, why not also consult a sexologist? These professionals can also help you better understand and resolve the sexual problems you encounter with your partner.
In short, there are many different ways to boost your libido. Learn to better manage stress, eat a balanced diet, communicate with your partner... One thing is certain: each (small) change helps to revive desire! And if despite everything, you notice a persistent decline, know that professionals are there to help you. So don't hesitate any longer and go see them.
