Women over 60 often experience a dip in their libido. But they can take steps to overcome it, such as taking a closer look at their diet and exercise.
Large ovaries, hormonal imbalances and irregular menstrual cycles can lead to polycystic ovary syndrome (PCOS). Getting diagnosed and treated may help improve libido.
1. Eat a Healthy Diet
Foods that increase libido in women are rich in vitamins and minerals, especially those that promote sexual arousal. Getting enough sleep, exercising regularly and limiting alcohol can also help. Psychological factors can also affect libido, so it’s important to address any stressors you may be facing, such as dealing with a chronic illness or dealing with symptoms of menopause, like hot flashes and night sweats.
A diet rich in foods that boost female libido includes dark leafy greens, broccoli and berries. Broccoli is a top choice because it’s full of vitamin C, which helps with blood flow to the reproductive organs. Try adding it to salads, sauteing it or eating it raw. It’s also a good source of folate, which supports fertility. Skip dairy, which contains a hormone that can interfere with testosterone production and has been linked to lower libido in postmenopausal women. Also, avoid oysters, which are high in zinc, a mineral that stimulates hormone production and clitoral sensitivity.
2. Exercise Regularly
Women over 60 can experience low libido for many reasons. Getting regular exercise and eating healthy can make a big difference. In addition, exercise helps lower stress levels. Exercise also increases serotonin, a chemical that boosts mood and enhances feelings of well-being.
If you have a health issue that affects your libido, such as depression (which is very common at this age) or medication side effects (such as blood pressure drugs that dampen erections), talk to your doctor about the problem. Your doctor can help you find a solution, such as changing medications or a different course of treatment.
Another thing that can help is doing pelvic floor exercises, such as Kegels. This is an effective way to strengthen the muscles of your vagina and can boost sexual arousal in both men and women. Taking estrogen suppositories is also an option for some postmenopausal women with low libido.
3. Get Enough Sleep
Getting adequate sleep is vital for overall health, but it can also boost female libido. A lack of sleep is linked to a variety of health problems, including depression, anxiety and low libido. If you suffer from a sleep disorder, talk to your doctor about treatment options.
Many older women who struggle with low libido attribute it to their partners or lack of intimacy in the relationship. But emotional closeness can actually boost libido, so be sure to spend time nurturing yourself and your relationship.
There is limited evidence that dietary supplements can help improve libido, particularly for postmenopausal women. One study found that 7.5 milligrams of Tribulus terrestris extract improved sexual desire and arousal in postmenopausal women. But talk to your doctor before taking any dietary supplements. He or she may be able to recommend an alternative that can provide similar benefits without the potential side effects of some prescription medications.
4. Get Enough Vitamin B3
Many women experience a loss of sexual desire and pleasure around menopause. This is called hypoactive sexual desire disorder (HSDD). Some women feel that their libido has simply gone away, while others experience pain and discomfort in the vagina. A combination of medical treatments, counseling and natural remedies may help restore a woman’s libido.
The first step is to talk with your doctor about the issue. You should get a complete physical to rule out any health-related causes of low libido. If there are no medical issues, consider seeking out a sex therapist or couple’s counselor.
Vitamin B3 helps synthesize sex hormones, such as testosterone and estrogen. Eat foods that are rich in vitamin B3 such as spinach, dark chocolate, peanuts and peppers. You can also take supplements to increase your vitamin B3 intake. Vitamin C is another sex hormone booster. You can find high amounts of Vitamin C in citrus fruits, strawberries, kiwi and cantaloupe.
5. Get Enough Vitamin E
The hormone changes around menopause can have a negative impact on female libido. Many women also experience stress in their lives that contributes to a lack of desire. It’s important to talk with your doctor about any changes in libido.
Some natural supplements have been shown to improve libido in women. These include l-arginine, kava, maca, tribulus and ginkgo. However, it’s important to talk with your doctor before adding any supplements to your diet. They can make sure you’re not allergic or taking any medications that could interfere with your libido-boosting efforts.
Eating a balanced diet that includes foods like spinach, peppers and green tea is essential for libido after 60. It’s also important to get regular exercise and reduce stress levels. Lastly, scheduling time for intimacy can help boost libido. While it may feel awkward to discuss sex issues with your doctor, this is an important part of your overall health.
6. Get Enough Vitamin A
Many women have low libido around menopause, and there are a variety of reasons. For example, low estrogen levels can lead to vaginal dryness and pain, which can make sex less appealing. In addition, hot flashes and sleep problems can also affect libido.
Eating a healthy diet can help boost female libido, and adding certain foods may even be considered an aphrodisiac. For example, figs and bananas are good sources of vitamin A and potassium. In addition, both chasteberry and ginseng have been marketed as aphrodisiacs. However, there is little scientific evidence that these foods actually boost libido.
Women who have a low libido should speak with a healthcare provider. A healthcare professional trained in regenerative medicine can recognize the causes of hormone imbalances and help women find solutions to their symptoms. They can help patients develop a plan that includes lifestyle changes, exercise and supplements. They can also help ensure that libido-boosting supplements are safe and do not interfere with any medical conditions or medications.
