Have you noticed a drop in sexual desire in yourself, and you're not sure why? You're not alone. Libido, much more complex than we imagine, is influenced by physical, psychological, and even environmental factors. Good news: it's possible to do something about it! Whether it's through better stress management, adjusting your diet, or taking care of your sleep, there are solutions to rediscover a fulfilling sex life. This article offers 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 refers to 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, is highly dependent on hormone production, particularly those related to the menstrual cycle. Sexual desire can also peak during the ovulatory phase, especially due to rising 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, as men produce sperm every day. We operate in cycles.
But desire isn't just about sex hormones – our psychological and emotional state plays a vital role in a fulfilling sexuality.
What causes a decrease in libido?
There are many causes of low libido, and they affect both women and men. In both sexes, we can observe:
- 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 (hormone therapy, 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 for enjoying fulfilling sex again.
1. Learn to better manage your anxiety and stress
We told you earlier: stress is one of the number one public enemies of both male and female libido. When we're stressed, our body produces cortisol, a hormone that negatively influences sexual desire. In both women and men!
To reverse the cycle, there's nothing better than implementing small steps to better manage your stress. Consider relaxation techniques like:
- meditation;
- yoga;
- deep breathing.
These practices are simple to implement, yet highly effective. Just a few minutes a day can make a big difference in your well-being and, ultimately, your libido.
2. Review your diet
By eating more balanced meals
Eating 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, as 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 protein, which contributes 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 incorporate into your meals certain foods known for their ability to naturally boost female and male libido. These include:
- With ginger, which stimulates blood circulation, improves sensitivity, and boosts arousal.
- With 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!)
- With 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 overcome certain deficiencies... a dietary supplement for women's libido can be a very good ally! In powder or capsule form, this can give you a great boost.
For men with a low libido, zinc supplements are particularly recommended. As we mentioned earlier, this trace element contributes to testosterone production.
Maca dietary supplements (also called “natural Viagra”) are also very effective in boosting female and male desire.
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3. Reduce your alcohol and drug consumption
In the "formidable enemy of a crazy libido" category, we name... alcohol and drugs, of course. Because excessive alcohol consumption leads to a drop in testosterone, in both women and men. Alcohol, in addition, will:
- disrupt the central nervous system;
- decrease erectile function;
- weaken sensitivity.
And therefore, ultimately, affect the quality of the sexual relationship.
Drugs, on the other hand, affect 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 itself... 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 swings;
- stress.
All of this, as we have seen, is a major factor in the decline of libido.
To improve your sleep and get back into 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 bedroom 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 in your female desire, as well as 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 hormones:
- 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).
Exercise 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 rediscover a fulfilling sex life. What are your desires? Your fears? Do you have specific expectations? These are important topics to discuss with your partner. Talking openly about what's holding you back can break down your psychological barriers and strengthen your bond. And thus, help you rediscover quality sex!
Spice up your sex life
Female sexuality, like male sexuality, is a vast playground to explore. Breaking out of your routine can do wonders for your libido. To achieve this, anything is possible:
- discover new sexual activities as a couple (or more!);
- listen to erotic podcasts;
- read books about sexuality;
- try role-playing games.
Believe 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 healthcare professional
Finally, be aware that sometimes a simple adjustment of contraception is all it takes to regain a good libido. Some hormonal contraceptive methods can reduce sexual desire. For example,the pill and libido don't always mix well. Does this concern you? Then talk to a gynecologist to assess whether a change in contraception is necessary.
If you feel your lack of libido is more due to psychological factors or a problem in your relationship, why not also consult a sexologist? These professionals can also help you better understand and resolve the sexual problems you are experiencing with your partner.
In short, there are plenty of different ways to boost your libido. Learning to better manage stress, eating a balanced diet, communicating with your partner... One thing is certain: every (small) change helps rekindle desire! And if, despite everything, you notice a persistent decline, know that professionals are there to help you. So don't hesitate and consult them.
