How do I increase my low libido?
Increasing your low libido and boosting your sex drive may require a combination of lifestyle and diet changes, as well as taking medication.

Loss of libido (also known as sex drive) is a typical cause of troubled relationships and a major source of anxiety among young couples.

Tight schedules, sedentary lifestyles, bad dietary habits, and, of course, demanding job hours are all frequent causes for most of us to neglect our overall health, of which sexual health is a crucial component. However, there are effective methods for dealing with sexual issues such as low libido in both men and women. 

There is no such thing as a “one-size-fits-all” technique to increase libido. Doctors can successfully treat a low sex drive with correct diagnosis and medical therapy.

Learn 14 ways to manage low libido and boost your sexual health below.

What can cause a low sex drive?

Low sex desire may harm your mental health or your relationship(s). As a result, it's usually a good idea to seek the opinion of a healthcare practitioner.

Low sex drive might be a symptom of various health problems such as diabetes, heart disease, and hypothyroidism. Moreover, it might be an indication of depression.

Depression and other mental health conditions can have a significant effect on sex drive. Speaking with a doctor and seeking treatment, if necessary, could help you address both the depression and its effect on your sex drive.

14 ways to manage loss of libido and boost sexual health

Here are 14 practical ways in which you can manage your loss of libido and boost your sexual health:

  1. Iron:
    • Iron is required to transport oxygen to your cells, and if your levels are low, one of the signs may be decreased sexual drive.
    • Most doctors recommend that you check your iron and ferritin levels. If your levels are low, you must determine the cause. Doctors recommend that any internal bleeding be ruled out.
    • Once that is done, consuming iron-rich foods such as grass-fed liver or beef and green leafy vegetables and beets is a fantastic approach to begin replenishing your iron levels.
  2. Stress management:
    • Regardless of how good your diet and fitness routine appear to be, if you're always stressed, it could affect your overall health, energy levels, and sex life.
    • Stress can result in high levels of the hormone cortisol. Cortisol levels that are too high can interfere with sexual arousal.
    • You can manage your stress through various ways such as getting proper sleep, meditation, yoga, tai chi, breathing exercises, music, eating whole foods and relaxing massages.
    • It is recommended that you collaborate with your doctor to develop a customized plan.
  3. Check thyroid hormone levels:
    • An underactive thyroid does not release enough hormones, which can cause lethargy, weariness, and fatigue
    • Hypothyroidism has been demonstrated in studies to reduce female sexual function, including desire, arousal, lubrication, orgasm, satisfaction, and discomfort.
    • Doctors recommend comprehensive thyroid testing to ascertain the root cause of low thyroid hormone levels.
    • Work with your doctor or endocrinologist to develop a specific approach to maintain optimal thyroid health based on your results.
  4. Address gut problems:
    • Because of the way your gut and brain communicate, the gastrointestinal system is referred to as the “second brain.” This link results in mood disorders such as stress, anxiety, and depression.
    • Several studies have reported a link between mental health issues and sexual dysfunction due to the gut-brain axis.
    • Begin by taking probiotics, eating a healthy gut-friendly diet, and exercising frequently to ways to support your gut.
  5. Check any sex hormone imbalance:
    • When your estrogen, progesterone, or testosterone levels are out of whack, you may find yourself entirely uninterested in sex.
    • Ask your doctor if you need to get a full hormone panel done and then collaborate with a doctor to determine the optimal treatment plan, including what to eat to balance your hormones.
  6. Treat insulin resistance:
    • High insulin levels can result in conditions such as metabolic syndrome and polycystic ovary syndrome, both of which can cause low sex drive and fertility issues.
    • Your doctor may recommend tests such as fasting blood glucose and HbA1c levels to check if you are insulin-resistant.
    • They will then determine the best course of action.
    • Staying physically active, eating whole foods, and avoiding processed and sugary foods may help lower insulin resistance.
  7. Medications:
  8. Low growth hormone:
    • According to research, high insulin levels impair your body's ability to produce growth hormone, which can reduce sexual response in male and potentially female genitalia.
    • Herbs such as Ashwagandha, Maca root, Ginseng, and Damiana have been suggested in the literature although they have not been thoroughly explored.
    • Working with your doctor to find the best treatments, such as hormone replacement therapy or other drugs, may be beneficial.
  9. Vitamin D deficiency:
    • Vitamin D deficiency has been linked to melancholy and sexual dysfunction in both men and women, according to research.
    • Get your vitamin D levels checked and take proper diet and supplements according to your doctor's recommendations.
  10. Diet:
    • Healthy fats such as coconut oil, avocados, ghee, and olive oil are required for hormone production and brain function.
    • Healthy oils and omega-3 fatty acids can be found in foods such as fish, seeds, and nuts.
    • Foods high in omega-3 fatty acids and arginine increase blood circulation and stimulate your desire for sex.
    • Include aphrodisiac items in your everyday diet, such as spinach, dark chocolate, peppers (particularly red), pomegranate, watermelon, and pesto.
    • Incorporate foods such as walnuts, avocados, berries, broccoli, beans, and legumes into your regular diet in various forms.
  11. Talk it out:
    • An individual must communicate verbally before making a physical connection.
    • To avoid any embarrassment at that time, make sure you are informed of your partner's likes and dislikes.
    • If you disagree with your partner, make an effort to talk and resolve it rather than harboring animosity.
    • You can even seek expert assistance to reconcile discrepancies in your sexual connection.
  12. Stay active:
    • According to research, sexual well-being is directly tied to both men's and women's physical fitness.
    • Choose an exercise plan that includes at least five days of exercise per week.
    • Make small changes such as opting for stairs instead of an elevator and cycling or walking instead of using the car.
  13. Try alternative therapy:
    • Acupuncture (involves manually or electrically stimulating the skin with thin, solid, metallic needles), chiropractic therapy (performed with hands), tai chi (involves postures and movements that involve breathing, relaxing, and mental focus), and massage therapy may help with low libido.
  14. Masturbate:
    • Masturbation is known to increase neurological connections between our genital organs and areas of the brain that record sexual experience and pleasure.
    • This activity will increase these pleasure pathways, making orgasms more accessible and powerful.
    • There appears to be a physiological reason why self-pleasure can increase your desire to have sex with your spouse.
    • Masturbation might temporarily increase our testosterone levels, and because testosterone fuels the sex urge in both sexes, we may end up feeling increased desire as a result.

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Erectile Dysfunction (ED) Causes and Treatment See Slideshow

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Medically Reviewed on 4/19/2022
References
Image Source: iStock image

Expert tips to boost your libido: https://www.jeanhailes.org.au/news/expert-tips-to-boost-your-libido

Libido: https://www.betterhealth.vic.gov.au/health/healthyliving/libido

Low Libido: Tips to Increase Your Sexual Desire: https://mydoctor.kaiserpermanente.org/mas/news/low-libido-tips-to-increase-your-sexual-desire-1840217