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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