Lack of libido is more common in women than in males, yet it affects both genders equally. According to studies, 32% of women and 15% of men lack the desire to have sex on a regular basis.
Whether you’re young or old, low libido can hit at any age, for a variety of causes, including low testosterone, depression, relationship issues, sexual dysfunction, being overweight, getting too little, or too much exercise, and drug or alcohol usage. Many people are naturally curious how to increase libido.
What Exactly Is Libido?
Libido is a term that refers to a person’s general sexual drive or desire to engage in sexual activities. Low libido in women and low libido in males share some common causes, as well as those that are gender-specific.
It’s perfectly natural for guys to experience a progressive drop in libido as they age. Each guy is unique, although most men continue to experience sexual desire well into their 60s and 70s.
If aging isn’t the cause of libido loss, a man could be sad or under too much stress. Medication side effects, a decrease in male sex hormones owing to endocrine disease, or sleep apnea are all possible causes of decreased sex drive in males.
Can Health Issue Affect Libido
Some drugs can cause reduced sex drive as an adverse effect. Antidepressants, for example, are known to reduce libido as a side effect. When using hormone-based contraceptives, such as the pill, some women report feeling less interested in sex.
If you’re concerned about the impact of medicine on your sex desire, talk to your doctor about switching medications or experimenting with other choices.
Common Causes Of Low Libido
Both men and women can suffer from low libido or a lack of sexual desire. Due to hormonal fluctuations, age, and stress, it is fairly uncommon for a person’s interest in sex to fluctuate throughout their life.
One of the first things to think about is whether or not you’re content in your current relationship. Do you have any reservations or concerns about what’s causing your lack of sexual desire?
Low libido can be the result of:
- being in a long-term relationship and getting to know your partner too well
- loss of sexual attraction
- unresolved conflict and frequent arguments
- poor communication
- difficulty trusting each other
Menopause and getting older
Reduced sex drive isn’t a natural feature of getting older, but it is something that many men and women face as they grow older.
This could be because of a number of things, including:
- Women’s sex hormone levels (estrogen and testosterone) are decreased just before, during, and after menopause.
- sex hormone (testosterone) levels in men are lower
- age-related health problems, such as mobility issues
- adverse effects of the medication
If you’re worried, talk to your doctor. They could inquire about any other symptoms you’re experiencing, and they might order a blood test to evaluate your hormone levels.
Alcohol and drugs
Drinking excessive amounts of alcohol over a long period of time can diminish your sex desire, thus it’s best not to drink too much.
It is recommended that men and women consume no more than 14 alcohol units per week on a regular basis. Loss of sex drive has also been connected to drug abuse. Find out where you can obtain drug addiction treatment.
Lack Of Time
Have you ever been too preoccupied with your work to have sex? The demands of daily life can cause your sex life to take a back seat.
According to Irwin Goldstein, MD, clinical professor of surgery at UC San Diego, director of sexual medicine at Alvarado Hospital, and director of San Diego Sexual Medicine, “Some people assume there will be time for sex at the end of the day when there is nothing else going on.” “Sex is not scheduled.” It may not happen until you make time for each other and intimacy. Lack of sex might eventually lead to reduced libido.
Testosterone is a hormone that is involved in both men’s and women’s sexual urges. Testosterone has an impact on a variety of other crucial body processes, including muscle strength, bone density, and fat storage.
A low testosterone level, commonly known as a testosterone shortage, can lead to a lack of sexual drive. “Hypogonadism” is a term for low testosterone levels in men.
What To do About Low Libido
If you’re having trouble with your libido and don’t know why see a doctor. They can help you narrow down the possibilities.
Your healthcare provider can take a complete medical history and run tests to see if there are any medical disorders that could be causing your libido to drop. Reduced libido can be alleviated by managing or curing an underlying medical problem.
How To Increase Libido
We look at some of the most effective natural approaches for both men and women to improve their libido. The following approaches can be used by both men and women to increase their libido:
1. Consider Acupuncture Treatments
Acupuncture, an ancient Chinese technique in which a practitioner carefully puts needles in the body, can help improve your sexual life. According to Baljit Khamba, ND, a naturopathic doctor and assistant professor of naturopathic medicine at Bastyr University California in San Diego, balancing and relaxing the body with acupuncture has long been used to improve libido.
2. Try eating chocolate
Chocolate has always been connected with desire, not just because of its delicious taste but also because of its propensity to increase sexual pleasure.
The chemicals phenethylamine and serotonin are released into your body when you eat chocolate. This can have aphrodisiac and mood-lifting properties. Chocolate’s effects on sexuality, according to a 2006 study, are largely psychological rather than biological.
3. Take your daily herbs
Add a little basil or garlic to your meal the next time you sit down for a romantic dinner. The aroma of basil enlivens the senses. Garlic includes a substance called allicin, which promotes blood flow.
These effects may be beneficial to males suffering from erectile dysfunction (ED).
According to studies, Ginkgo Biloba is another herb that can help men with antidepressant-induced sexual dysfunction. It’s an extract made from the Chinese ginkgo tree’s leaf.
4. Boost your self-confidence
How you feel about your body has an impact on how you feel about sex. You may have a negative self-image as a result of an unhealthy diet and lack of exercise. These factors may make it difficult for you to have and enjoy sex.
By focusing on your strengths rather than your weaknesses, you can improve your self-esteem and sex drive. You might also concentrate on the pleasure you get from sex.
5. Focus on foreplay
Better sexual encounters may improve a person’s libido by increasing their desire for sex. Spending more time touching, kissing, using sex toys, and practicing oral sex can often improve people’s sexual experiences. These actions are referred to as outercourse by some.
Foreplay is very crucial for ladies. According to a 2017 study, only about 18 percent of women orgasm only from intercourse, whereas 33.6 percent of women say clitoris stimulation is required for them to orgasm.
6. Get plenty of sleep
Those who lead a stressful lifestyle may not always have the time to obtain enough sleep. It’s also difficult to find time for sex when you’re busy.
People who juggle work and care for elderly parents or small children are frequently fatigued, which can contribute to a decrease in sex drive.
Take naps when you can and consume a nutritious diet rich in protein and complex carbohydrates to boost your energy and sex drive.
7. Eat a nutritious diet
People’s sex drive can be boosted by eating a nutritious diet that promotes good circulation and heart health while also avoiding foods that can lower libido.
The physical sexual function might be affected by metabolic syndrome and cardiovascular disease. The polycystic ovarian syndrome can affect hormone levels, resulting in libido issues.
A diet rich in vegetables, low in sugar, and high in lean proteins can assist to prevent libido issues.
8. Get regular exercise
Regular exercise can aid libido in a variety of ways. Regular exercise helped men cope with difficulties like body image concerns, poor libido, and relationship changes, according to a 2015 study of men undergoing androgen deprivation therapy, which reduces testosterone levels.
According to a 2010 review of women with diabetes, exercise may help reduce diabetes-related symptoms in women. Women without diabetes may benefit from pelvic floor exercises, according to the research.
9. Maintain a healthful weight
Overweight people may also face psychological effects, such as a loss of self-confidence.
Physically and mentally, maintaining a healthy body weight might boost a person’s sex drive. Eating a healthy diet and exercising on a regular basis can help with this, as well as increase one’s overall energy levels.
10. Try sex therapy
Increased libido can be achieved through therapy. Individual counseling can help with negative attitudes toward sex, low self-esteem, and secondary reasons for low libidos such as sadness and anxiety. Some people can benefit from relationship counseling to work through issues that are interfering with their sexual desire.
Mindfulness treatment, in addition to talking therapies, may be beneficial. Women’s sexual desire, sexual arousal, and sexual satisfaction improved after just four sessions of mindfulness-based cognitive behavioral therapy in a group setting, according to a 2014 study.
11. Consider your meds
Write a list of all the medicine you’re taking, then look for any potential party poopers. More than 200 medications, including those for high blood pressure, heart disease, depression, and stomach issues, have been linked to erection problems and decreased sex drive.
Inquire with your pharmacist or doctor whether any of the medications on your list could be the source of the problem. Of course, you cannot stop taking a drug that you need, but you can discuss with your doctor the possibility of changing the type, dose, or timing of your medication.
12. Improve Your Sex by Practicing Mindfulness and Yoga
Yoga, a mind-body discipline, can also help your libido. According to research published in the Journal of Sexual Medicine, when a group of 40 women was advised to practice an hour of yoga each day, their average scores on a sexual function questionnaire for desire, arousal, lubrication, orgasm, decreased pain, and overall pleasure increased.
Basic yoga postures were used, followed by breathing exercises and relaxation techniques, to enhance pelvic muscle tone, loosen stiff hip joints, and boost mood.
13. Say, “I love you”
Every day, tell your lover two things you admire about them. Hot sex life is built on love, affection, and mutual respect.
How Do You Increase Libido with Supplements
It’s not unusual to hunt for techniques to increase your sexual desire. Although prescription medications like Viagra can help men get an erection, many individuals prefer natural options because they are more accessible, discreet, and have fewer adverse effects.
Supplements for Men with Low Libido
Erection issues can be caused by a variety of medical conditions, including certain drugs for high blood pressure or depression.
Erection problems can be caused by a variety of medical conditions, including some drugs for high blood pressure or depression.
Ginseng (1,000 milligrams once daily):
Ginseng, both Asian and American kinds, appears to improve libido in males through improving nerve function and central nervous system activity.
Tribulus (85–250 milligrams three times daily):
Because its sharp spines can flatten bicycle tires, Tribulus is sometimes known as a puncture vine. The plant Tribulus (Tribulus Terrestris) bears spine-covered fruit. It has a long history of being used as an aphrodisiac in numerous civilizations. It is an aphrodisiac used in Traditional Chinese Medicine.
Velvet Bean (5 grams per day):
The velvet bean (Mucuna pruriens) plant reduces stress, especially in infertile men, and increases libido through antioxidant activity (and semen quality).
Yohimbe (5.4 milligrams 1–3 times daily):
The bark of the Yohimbe tree is commonly used as a treatment for sexual dysfunction. It may help relax smooth muscles (which can aid with erectile dysfunction) and increase sexual performance.
Supplements for Women with Low Libido
Research has shown that some natural supplements can assist support female libido, the hazards of utilizing other aphrodisiacs including Panax ginseng, Spanish fly, Maca, and Bufo toad may outweigh any benefits.
Panax Ginseng (1,000 milligrams once daily):
This dose and duration of Panax ginseng (Asian ginseng) has been demonstrated to boost sexual drive in menopausal women.
Maca (500 mg three times daily):
Studies demonstrate that this adaptogen herb can assist men and women boost sexual desire, especially if low libido was caused by psychotropic medicines like antidepressants.
Supplementing with iron (25–30 mg per day):
It may help your libido if you have iron-deficiency anemia. Look for iron chelate, which is usually well-absorbed, and combine it with a source of vitamin C. Because iron supplements can cause constipation, it’s crucial to make sure your anemia is caused by an iron deficit.
Dietary Ways to Boost Libido
Let’s look at how to boost libido with your food, including what you should eat more of and what you should avoid or drastically cut.
As people become older, their collagen production decreases. This has a detrimental impact on skin health and makes skin firming more difficult. This occurrence can make it more difficult for men to keep an erection, and it can also cause women’s vaginal walls to loosen.
According to animal research studies, eating healthy bananas may aid to raise female hormone levels that improve sex drive.
Making sure you’re not dehydrated can enhance your libido because dehydration has a number of bad side effects that can quickly diminish sexual drive. Drink plenty of water if you want to avoid fatigue, headaches, and vaginal dryness.
Because of its tryptophan concentration, research has revealed that chocolate consumption causes the release of serotonin, which has aphrodisiac and mood-lifting properties. Just make sure to buy a bar of dark chocolate that is low in sugar and of good quality.
People’s sexual drives and libido vary widely due to natural factors. It’s crucial to keep in mind that having a lesser libido than others isn’t always a bad thing.
There are various strategies to attempt if a person wishes to improve their libido. Eating a good diet, exercising regularly, lowering anxiety, and focusing on enhancing intimate relationships are just a few of them.
Low libido is a multifaceted problem having emotional, psychological, and physical aspects. Knowing the cause can aid in the selection of the most appropriate treatment.
Because low libido or a sudden change in libido could suggest a health condition, it’s advisable to consult a doctor before taking libido boosters.