Having a satisfying sex life is important for overall wellbeing and relationship happiness. However, many factors can dampen libido, leaving people frustrated. Low libido is complex, but the good news is there are many natural ways to increase sex drive.
This comprehensive guide examines 15 science-backed libido boosters for both men and women. Implementing some of these lifestyle changes and holistic remedies can help bring the spark back to the bedroom.
Managing Stress and Anxiety
High stress and anxiety levels commonly suppress libido. Chronic stress increases cortisol levels, which can reduce testosterone production and affect sexual functioning. Furthermore, constantly worrying makes it difficult to get in the mood for intimacy.
Try these stress-relieving techniques:
- Practice relaxation techniques like meditation, deep breathing and yoga
- Make time for hobbies and interests
- Get regular exercise to boost endorphins
- Consider therapy to manage anxiety or depression
- Improve time management and organization skills
- Communicate openly with your partner
Reducing stress and anxiety can help increase interest in sex.
Improving Sleep Quality
Insufficient or poor quality sleep diminishes sex drive. Not getting the recommended 7-9 hours per night leads to fatigue, low energy, and irritability, which do not boost libido.
Aim for better sleep by:
- Going to bed and waking up at consistent times
- Making the bedroom cool, dark and quiet
- Avoiding technology before bed
- Limiting caffeine, alcohol and large meals before bedtime
- Trying natural sleep aids like magnesium, chamomile tea or CBD oil
Quality sleep helps libido by improving energy levels and mood.
Eating a Nutritious Diet
Following a nutrient-dense diet boosts sexual health. Some foods have reputed aphrodisiac qualities, while others provide key vitamins and minerals to optimize hormone production.
Consume libido-enhancing foods like:
- Oysters, known for their zinc content which boosts testosterone
- Maca root, ginseng and Tribulus, medicinal herbs thought to increase sex hormones
- Citrus fruits and leafy greens provide vitamin C to improve blood flow
- Bananas, figs and nuts supply potassium and magnesium for hormone balance
- Protein sources like lean meats, eggs and beans support sexual health
Additionally, limit sugar, processed foods and excess alcohol which can suppress libido. A nourishing diet provides energy for an active sex life.
Getting Regular Exercise
Routine exercise is strongly linked to libido in both men and women. Aerobic activity like brisk walking, cycling and swimming boosts blood flow and improves sexual response. Strength training also helps by increasing testosterone.
Aim for:
- 150 minutes of moderate exercise per week
- 2-3 strength sessions weekly
- Daily movement like walking, gardening or stretching
Always check with a doctor before significantly increasing exercise levels. Overall, an active lifestyle correlates with sexual desire and performance.
Using Libido-Enhancing Herbal Supplements
Certain herbs like maca, Tribulus and saffron have long-standing use in traditional medicine for supporting libido. Current research indicates these botanicals may work by improving hormone balance.
- Maca: This Peruvian root vegetable may enhance fertility and sexual functioning for both sexes.
- Tribulus: Thought to naturally increase testosterone and enhance arousal.
- Saffron: Shows promise for improving erectile dysfunction by relaxing blood vessels.
- Ginkgo biloba: Can act as an aphrodisiac and improve blood circulation.
Consult a knowledgeable practitioner before using herbal supplements, which can have side effects or interact with medications.
Boosting Libido in Men
Male libido largely depends on having healthy testosterone levels. Testosterone naturally declines with age, and chronic health conditions, stress, poor diet and obesity can also suppress this important sex hormone.
Men can try boosting testosterone naturally through:
- Strength training which stimulates testosterone production
- Getting enough vitamin D from sunlight and foods like fish and eggs
- Eating testosterone-supporting foods like oysters, pomegranates and olive oil
- Adding herbal supplements like ashwagandha, fenugreek and DHEA after consulting a doctor
- Losing weight if overweight or obese
Testosterone replacement therapy is an option if lifestyle changes do not help.
Enhancing Libido in Women
For women, libido often declines beginning in perimenopause as estrogen levels fall. Vaginal dryness and pain, also due to low estrogen, can affect desire too. Some solutions include:
- Applying topical vaginal estrogen or using lubricants to reduce discomfort
- Following an active lifestyle to promote blood flow
- Communicating openly with your partner about needs
- Practicing mindfulness and sensate focus therapy
- Discussing systemic hormone therapy with a doctor
Contraceptives may also suppress female sex drive, so discussing alternatives with your physician can help.
Using Natural Aphrodisiacs
Certain scents, foods and herbs have scientifically-proven aphrodisiac properties. Utilizing them judiciously may act as a natural libido booster.
- Essential oils like jasmine, clove, ylang ylang or patchouli can set the mood when inhaled or used during massage.
- Spices like saffron, nutmeg and cloves may subtly increase arousal.
- Chocolate contains neurochemicals which may enhance desire.
- Red wine in moderation contains antioxidants that boost blood flow.
While not remedies on their own, aphrodisiacs can help create an environment conducive to intimacy.
Prioritizing Quality Couple Time
Making your intimate relationship a priority is key for maintaining a healthy sex life long-term. Life stresses can understandably take focus away from passion. Dedicate couple time to reconnect.
Try:
- Regular date nights, free of technology and kids
- Flirty texts and calls during the day
- Sharing affection like cuddling, hugging and kissing
- Doing activities together that you enjoy
- Weekend getaways when possible
Focusing on emotional intimacy strengthens the bond between partners.
Exploring Sexual Fantasies
Being open with your partner about sexual fantasies and desires can increase passion. Many couples get stuck in a routine which can lower libido. Sensately focus on each other’s pleasure.
Ways to explore new intimacy could include:
- Discussing fantasies, roleplay or new positions
- Watching erotic films or reading literotica together
- Using sex toys, massage oils or bondage equipment
- Creating romantic ambiance with music, candles or lingerie
- Making a spontaneous advance during the day
A judgment-free approach helps make fantasy a reality.
Practicing Mindfulness
Getting caught up in thoughts during intimacy is a common libido killer. Mindfulness directs attention to the present moment to enhance sexual experiences.
Try:
- Focusing senses on your partner – their touch, taste, smell
- Synchronizing breathing during foreplay and sex
- Silencing distracting thoughts by refocusing on sensations
- Staying present instead of worrying about performance
Yoga, meditation and sensate focus therapy cultivate mindfulness.
Seeking Medical Care
For low libido unresponsive to natural solutions, consult a trusted medical provider. They can check for underlying conditions impacting sex drive like chronic disease, medication side effects or hormone imbalance.
Doctors may recommend:
- Hormone level testing with treatment if indicated
- Prescribing different medications if current ones reduce libido
- Referral to pelvic floor therapy for pain or dysfunction
- Sex therapy for psychological factors affecting desire
- Relationship counseling when intimacy issues involve your partner
Though not always necessary, medical expertise can be invaluable when libido is chronically low.
Conclusion
A satisfying intimate life greatly contributes to wellbeing, but many factors can adversely affect libido. Low sex drive often responds to natural remedies like lifestyle changes, herbal supplements, and focused couple time.
Implementing even a few of these science-backed tips can help increase physical pleasure, emotional intimacy and relationship happiness by boosting libido. However, consult a doctor if natural methods are ineffective, as underlying medical issues may be involved.
Ongoing open communication with your partner is also key for maintaining sexual desire in a long-term relationship. Prioritize intimacy by making it an important facet of your overall health.
Reference
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- Leonard, Jayne. “CBD Oil for Sleep: Does It Work?” Medical News Today, 28 Aug. 2018, https://www.medicalnewstoday.com/articles/322802.
- Johnson, Jon. “CBD Oil: Benefits, Uses, Side Effects, and Safety.” Verywell Health, 2 Nov. 2020, https://www.verywellhealth.com/cbd-oil-benefits-uses-side-effects-4174562.
- Link, Rachael. “12 Science-Based Benefits of Meditation.” Healthline, 5 July 2017, https://www.healthline.com/nutrition/12-benefits-of-meditation.
- Leonard, Jayne. “What are the benefits of meditation?” Medical News Today, 18 Dec. 2017, https://www.medicalnewstoday.com/articles/320318.
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