Many women discover their libido diminishes as they get older or experience life changes. This can cause problems in the bedroom and strain relationships. Fortunately, there are ways to boost your libido.
The first step is to talk to your doctor to rule out any medical causes. Then consider a sex therapist or couples counseling.
1. Boost Your Self-Confidence
Women often feel like their libido takes a nose dive at certain points in their lives. This happens to many women during menopause, when hormone shifts can cause hot flashes, night sweats and weight gain.
It can also occur after a woman is pregnant or when she switches birth control pills. In these situations, a health care provider can help her find a natural solution to increase libido.
There are a few simple ways to boost libido in women, including exercise and eating a healthy diet. Regular physical activity can boost endorphins and improve self-esteem, which are key factors in sexual desire. Another way to improve libido is to practice relaxation techniques, such as meditation and yoga. Studies show that these techniques can also help reduce stress and anxiety, which can negatively impact libido.
2. Exercise Regularly
Some women may feel that their libido has taken a dip, but there are some easy lifestyle tweaks you can try to rekindle it. Try scheduling some low-intensity exercises (like a walk around the block) or taking up yoga, meditation or progressive muscle relaxation (where you tense and then release each muscle in your body).
Regular exercise boosts both your mood and your energy levels, which can have a positive impact on your sexual drive. It can also help to reduce stress.
For example, some studies suggest that Kegel exercises – which involve squeezing your pelvic floor muscles – may help to boost female libido. These are the same muscles that you use to control your urine flow and bowel movements. Moreover, they can help to strengthen the vaginal muscles and delay ejaculation.
3. Eat a Healthy Diet
Women with low libido may need to alter their diet. Diets rich in whole foods and low in sugar can help people boost their libido. A healthy diet can also aid in managing certain medical conditions that can cause a decline in libido, such as metabolic syndrome or polycystic ovarian syndrome.
Natural supplements can also increase a woman’s libido. Products like Libida for Her are formulated with ingredients that can help support sexual desire and increase sensitivity. However, it’s always important to consult with a doctor before starting any new supplement regimen.
Dr Davison reminds women that a low libido isn’t just about hormones and can be caused by stress, lack of sleep or medication side effects such as antidepressants that can cause sex drive changes. She recommends seeing a Jean Hailes specialist who can help you find the best treatment for your specific situation.
4. Get Enough Sleep
Sleep is an essential part of life, and it plays a role in both physical and emotional health. It can boost libido and improve sexual function in both men and women.
A recent study involving 171 college students showed that a woman’s libido is directly related to how much and how well she sleeps. After a baseline was established, the researchers found that for each additional hour of sleep the women got, their sexual arousal increased by 14%.
If you are experiencing low libido, it’s important to speak with your doctor. They can help you determine the cause of your arousal issues, which may be related to a medical condition, such as uterine fibroids, a hormonal imbalance or menopause. You can get an Everlywell at-home Testosterone test, Men’s Health Test or Perimenopause Test to check your hormone levels and help you increase libido.
5. Stop Smoking
Smoking restricts blood flow to the genital area, which reduces sensations of sexual pleasure and makes it harder to achieve orgasms. It can also lower testosterone and oestrogen levels, two hormones that play a significant role in libido in both men and women.
Weight gain can lead to low energy and a negative self-image, as well as affect sexual desire. In addition, many medications — including antidepressants and sedatives for anxiety and depression — have side effects that can lower libido.
If you have persistently low libido, talk to your doctor. They can help you find ways to improve your libido, such as changing lifestyle habits or medications. They may also perform a pelvic exam and recommend blood tests to check hormone levels. If you’re going through menopause, hormone therapy may help boost libido and relieve other symptoms of menopause.
6. Quit Drinking Alcohol
Drinking alcohol affects a woman’s libido in many ways, including making her vagina drier and decreasing sexual desire. It can also interfere with a man’s ability to get an erection and cause problems with sperm production.
In addition, women who drink too much often have irregular or absent menstrual periods and may be premenopausal. Taking steps to quit drinking and start consuming healthier foods can help boost a woman’s libido.
In recovery from a substance use disorder, low libido is common and can be a challenge for people in early sobriety. However, with time and consistent recovery, hormone levels can recover to healthy levels. As a physician on the Monument platform, I have seen this healing process first-hand. I encourage you to seek the help of a professional if your sexual desire is low.
7. Reduce Stress
Stress can have a significant impact on many areas of life, including libido. Taking steps to reduce your overall levels of stress can help boost your sexual drive. If you suspect that your libido is being negatively affected by a specific source of stress, talk to your doctor about it. They may recommend a course of therapy or an adjustment to your medication that could make a difference.
If you have been struggling with vaginal dryness or other menopause side effects, dietary changes and natural therapies can help. Try adding two dessertspoons of linseed to your daily diet for added lubrication. And, if you struggle to communicate with your partner openly about sex, consider couples therapy. Having an emotionally close relationship can help rekindle a woman’s libido.
