How to get your sexual desire naturally

Low libido
Sign // Causes // Relief // More help

If you have recently experienced immersion in your sexual desire, you may be wondering whether it is just a short or more serious sign of low libido.

It is normal for your needs to distinguish and flow over time. Your sexual desire can decrease when you are between relationships, guessing with your partner, or deal with work stress. Likewise, it can turn over if you are in a new relationship, feel beyond yourself Bridgerton.

It is also common for female libido to slow down with age, especially during perimenopause and menopause. Research suggests Up to 55 percent of women experience sexual desire during menopause.

So what causes low libido and how can you increase your sexual desire naturally? That’s what we’re here to find out.

The signs of low libido

There is no university metric that defines a healthy libido, so focus on how you are feel about your current frequency. “Everybody’s sexual desire is different, so” normal “really depends on what feels natural and fulfilling for you,” he says Edmond Hakimi, toDoctor of internal medicine and medical director in Wellbridge.

Normal signs of low libido include:

• A lasting lack of interest in sexual activity
• Less sexual thoughts
• The difficulty has woken up
• Feel emotionally or physically disconnected during intimacy

“If these changes bother you or affect your relationships, it could be a sign of low libido,” Hakimi adds. “The key is to pay attention to how you feel and whether your desire corresponds to what you want for yourself and your relationship.”

What causes low libido in women?

If you dealt lower than the usual libido, a number of physical, emotional and social factors could contribute. Here are some of the most common causes of low sexual desire in women.

Stress

“Chronic stress is one of the greatest libido killers,” he says Holly Wood, PhD, LMFTDoctor of human sexuality and sexual therapist with ASECT certification based in San Clemente, California.

“When you are constantly emphasized from work, finance or other life pressures, your body releases stress hormones like cortisolthat can disrupt your ability to relax and enjoy sexual experiences. ”

The reaction of cortisol aims to solve immediate threats and order the release of adrenaline and blood sugar and depriority of other body functions. Chronic stress, however, can constant this reaction, collecting a tax on your energy level and motivation, the reproductive function of the side and causing physical symptoms such as tension and fatigue.

All this can make it difficult to get into the mood, says Wood.

Hormone changes

“Hormones like estrogen, progesterone and testosterone are the main players in sexual desire,” says Hakimi. “When these hormones are in balance, libido tends to be stronger.”

But when there are hormones out of balanceOr hormone levels begin to reduce with age, you may notice changes in your libido. “Estrogen levels decrease during perimenopause and menopause, which can lead to vaginal dryness and discomfort during sex, while decreasing testosterone levels can reduce sexual interest,” Hakimi adds.

Relaxation problems

If your relationship has been tense lately, it can dampen your desire. “Unresolved conflicts, lack of communication or confidence problems with a partner can create an emotional distance that can turn into a physical distance,” Wood says. “If you do not feel united or safe in your relationship, it is natural that your desire for intimacy will decrease.”

Alcohol, smoking and other use of substance

Recent Meta -analysiswho included more than 50,000 women in seven studies, found that alcohol increases the chance of sexual dysfunction in women by 74 percent.

“While a drink or two can ever help people relax, excessive alcohol consumption can actually reduce your sexual desire over time,” Wood says. “Alcohol is depressed and drinking too much can interfere with the body’s ability to experience excitement.”

Smoking can also interfere with your sexual desire. Research joined it Hormonal fluctuations that may cause sexual dysfunction in women. Recreational use of drugs can also lead to long -term changes in sexual function, adds wood.

Basic health problems

Some chronic diseases can cause physical symptoms that make sexual activity less comfortable or desirable, says Wood. If you or your partner are experiencing sexual dysfunction, it can also affect your libido. Negative past experiences and certain mental health problems (including depression, anxiety and negative image of the body) may also have an impact.

If you feel that you are experiencing sexual dysfunction that may be medical or psychological, you should consult a healthcare worker.

7 natural ways to increase libido

No matter what causes low libido, there are some simple measures that you can take to try to recharge your sexual desire. And even outside the bedroom, these healthy habits can help improve the overall balance of well -being and hormones.

1. Exercise mindfulness for relief from stress

Maintaining the level of stress under control can help prevent these cortisol spikes that can disrupt hormonal balance. “You want to cope with stress, try it.” the practices of mindfulness as meditation or Deep breathing exercise“Hakima says.

You can start by practicing mindfulness in non -sexual situations and then gradually introduce these concepts during intimacy moments: minimize distraction, focus on your breathing and train your attention at the moment.

2. Increase your physical activity

“Exercise benefits libido. flow of blood, Increasing the moodand reducing stress – Factors that increase sexual health, ”says Hakimi. “Regular physical activity also helps balance hormones and increases confidence in your body.”

In order to help strengthen libido, it says your training routine should include a combination:

3. Eat for the sex life you want

Western diet is indirectly associated with sexual dysfunction. Replacing its whole, balanced and nutrient-rich can help improve heart health, hormone balance and energy levels-all can affect libido.

Hakimi suggests focusing on whole foods such as fruits, vegetables, Whole grains, lean proteinsand healthy fat. While evidence of specific foods that support libido are limited, includes common examples of the above:

“On the other hand, a diet high.” processed food And sugar can pass your energy and negatively affect your hormones, ”adds Hakimi. Especially the excess sodium is negatively With vascular health (blood flow) and should be consumed in moderation.

4. Consider certain accessories

Along with a balanced nutrition plan, some vitamins, minerals and other nutrients can also help promote healthy libido. Here are a few that you may want to consider adding to a routine of the accessory:

• Zinc. Deficiency in zinc It was associated with a decrease in testosterone levels and a lower sexual function. (This may be why oysters have the reputation of aphrodisiac food – they are The best source of food From this basic mineral it provides almost three times the recommended daily value per serving.)*
• Omega-3s. “Omega-3 fatty acids in fish such as salmon, help reduce inflammation and increase circulation,” says Hakimi, of which it can benefit libido.*
• Ashwagandha. This Adaptogenic herb promotes a healthy sleep and helps your body adapt to stress.*
• Ginkgo biloba. Ginkgo tree extract has been studied limited research set its effect on a sexual function.
• Ginseng. Some studies found the beneficial effects of this root on the excitement and improvement of sexual function in certain subpopulations.*

5. Focus on at least seven hours of sleep

If you have not received enough closed eye, it could have an impact on your libido-but even a small change in your sleep plan can help. One study found that participants who got another hour of sleep 14 percent more likely To participate in sexual activity the next day.

“Sleep is essential for healthy libido,” says Hakimi. “Bad sleep disrupts hormone production and increases stress and fatigue, all of which can reduce sexual desire.”

To support healthy sexual desires, Hakimi recommends focusing on seven to nine hours of sleep per night. Reduce screen time, heavy meals and caffeine too close to bedtime, as these can disrupt the quality of sleep.

6. Kick unhealthy habits

“Smoking and alcohol reduction can increase the energy and blood flow that promotes a healthy sexual desire,” says Hakimi. And of course you will harvest a lot of other healthy benefits Boot.

7. Strengthen your relationship

If you navigate changes in your libido, it is important to maintain open communication with your partner. “Without communication, it is easy for misunderstanding or feelings of refusal,” says Hakimi. “Discuss what works, what is not and how you can work together to rebuild intimacy.”

Strengthening the emotional connection outside the bedroom can also help improve sexual desire. Small gestures such as holding hands, cuddling or deep conversations can have a big difference, he says.

Do you need more help?

“If you have tried these strategies and still feel jammed, do not hesitate to contact a health care provider,” says Hakimi. “They can help identify the basic causes and adapt a plan to help you feel like you again.”

*These statements were not evaluated by food and drug management. The purpose of this product is not to diagnose, treat, treat or prevent any disease.