Libido, or sex drive, differs from person to person. Low libido isn’t usually a problem, but if someone wants to increase their libido, they can attempt a variety of natural approaches.
Anxiety, relationship problems, health issues, and age can all have an impact on libido. While a low libido is seldom a problem, it can have a negative impact on a person’s relationships and self-esteem.
In this post, we’ll 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 naturally:
- Control your anxiety.
For both males and females, elevated levels of anxiety are a typical barrier to sexual functioning and libido. This could be anxiety caused by everyday stress or sex-related anxiety.
People who have a demanding job schedule, care duties, or other life challenges may feel exhausted and have decreased sexual desire as a result.
Anxiety and worry can make it more difficult to acquire or keep an erection, which can make someone avoid having sex. According to a 2017 review of erectile dysfunction in young men, sadness and anxiety can lead to a decrease in desire and greater sexual dysfunction.
People can do a variety of activities to manage their anxiety and improve their mental health, including:
- Observing Good Sleeping Habits
- Committing to a beloved hobby,
- Exercising on a regular basis,
- Eating a healthy diet,
- and Attempting to improve relationships
- Consultation with a therapist
- Enhance the quality of your relationships
At some time in a relationship, many people suffer a drop in sexual desire and frequency. This might happen after being with someone for a long time or if a person believes that their intimate connections aren’t going properly.
By concentrating on improving the connection, each partner’s sex desire can be increased. This could entail:
- making plans for date nights outside of the bedroom,
- doing activities together,
- practicing open communication,
- and setting aside time for quality time with each other
- Prioritize 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.
- Get some restful sleep.
Sleep quality has been linked to libido in some studies, and getting enough sleep can enhance a person’s general mood and energy levels.
According to a tiny 2015 research of women, getting more sleep the night before increased their sexual desire the next day. Women who slept for longer periods of time had higher genital arousal than those who slept for shorter periods of time.
- Consume a healthy diet.
People’s sex drive can be boosted by eating a balanced diet that promotes good circulation and heart health while also avoiding foods that can lower libido.
Physical sexual function might be affected by metabolic syndrome and cardiovascular disease. Polycystic ovarian syndrome can also impact hormone levels, which can cause libido problems.
A diet high in vegetables, low in sugar, and high in lean proteins can assist to prevent libido issues.
For more on diet, read Foods That Boost Testosterone Levels Here.
- Herbal therapies should be considered.
Although some people may find herbal medicines to be therapeutic, there is little evidence on how successful they are at enhancing sexual function in males and females.
According to a 2015 review research, the following herbal medicines may improve sexual function based on little but emerging evidence:
Maca: Maca, also known as Ginseng Andin, Peruvian Ginseng, Lepidium meyenii, or Lepidium peruvianum, is a radish relative with a butterscotch-like aroma.
Maca is a plant that grows on the Andes Mountains’ upper plateaus. For at least 3000 years, it has been grown as a root vegetable. The root can also be used to manufacture medicine, although there isn’t enough credible information about how maca works.
Tribulus: The plant Tribulus (Tribulus terrestris) bears spine-covered fruit. It has a long history of being used as an aphrodisiac in numerous civilizations.
Tribulus contains compounds that may raise hormone levels. In humans, however, it does not appear to boost male hormones (testosterone). Because its sharp spines can flatten bicycle tires, Tribulus is sometimes known as puncture vine.
Tribulus is used to treat sexual difficulties, infertility, chest discomfort, enlarged prostate, and a variety of other ailments, although there is little scientific evidence to back up most of these claims.
Gingko: The ginkgo tree (Ginkgo biloba) is a huge, fan-shaped tree. For memory issues, the leaves are typically included in supplements and taken by mouth. The ginkgo tree, which dates back more than 200 million years, is regarded to be one of the world’s oldest living trees.
It is native to China, Japan, and Korea, but it is currently cultivated in Europe and the United States as well. It appears to increase blood circulation and may also serve as an antioxidant in the brain, slowing down alterations.
People have employed ginkgo for a variety of purposes because it has been around for so long. It’s often taken by mouth for memory and thinking issues, anxiety, visual problems, and a variety of other ailments, but there’s no clear scientific evidence to back it up.
Ginseng: Ginseng has been found in studies to be an effective treatment for erectile dysfunction (ED) in men.
Compounds in it appear to protect blood vessels and tissues in the penis from oxidative stress and aid in the restoration of normal function.
Additionally, ginseng has been found in tests to boost the generation of nitric oxide, a chemical that improves muscle relaxation and blood circulation in the penis.
According to one study, males treated with Korean red ginseng experienced a 60 percent improvement in ED symptoms, compared to a 30 percent improvement from an ED medication.
Furthermore, another study found that 86 men with ED experienced significant improvements in their erectile function.
People take maca by mouth for a variety of reasons, including male infertility, health issues after menopause, and enhancing sexual desire in healthy people, but there is no clear scientific evidence to back up any of these claims. People should avoid taking herbal remedies without first consulting their doctor.
The Food and Drug Administration (FDA) in the United States does not regulate herbal medicines, which can interact with other pharmaceuticals. As a result, there is uncertainty about their quality, purity, and safety.
- Exercise on a regular basis.
Regular exercise can aid libido in a variety of ways. Regular exercise helped men cope with difficulties like body image worries, poor libido, and relationship changes, according to a 2015 study of men undergoing androgen deprivation therapy, which reduces testosterone levels.
In a 2010 assessment of women with diabetes, researchers found that exercise can improve women with diabetic symptoms. Women without diabetes may benefit from pelvic floor exercises, according to the study.
- Maintain a healthy body mass index (BMI).
Overweight and obesity, as well as other factors linked to lower fertility, have been linked by some scientists. Hormonal issues, such as low testosterone levels, are linked to this.
Overweight people may also face psychological repercussions, 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.
- Sex therapy is an option to consider.
Sexual desire is a multi-dimensional experience that includes both psychological and physical aspects. Even if a person has a physical illness that impacts libido, such as diabetes, enhancing one’s emotional and psychological response to sex can help with libido and sexual performance.
Increased libido can be achieved through therapy. Individual counseling can aid in the treatment of negative sex attitudes, low self-esteem, and secondary reasons of low libido, 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 verbal therapies, may be helpful. In a 2014 study, women’s sexual desire, arousal, and satisfaction improved after just four sessions of mindfulness-based cognitive behavioral therapy in a group setting.
- Give up smoking.
Cigarette smoking has been shown to harm a person’s cardiovascular system. It’s crucial to have a healthy heart in order to have a healthy sexual life.
After quitting smoking, smokers may notice an increase in their energy levels and sex drive.
Increasing Male Libido
Men’s libido is frequently linked to testosterone levels, which naturally fall as they age. Some men may benefit from testosterone replacement therapy.
According to one 2017 review, testosterone replacement therapy can increase libido, reduce depression, and improve erectile function in men with testosterone shortage, or hypogonadism.
There is minimal evidence that certain diets or supplements raise testosterone levels or improve sexual performance. Zinc, vitamin D, and omega-3 fatty acids may be key dietary components for testosterone, according to some research.