Strengthen Your Libido Naturally

Nov 4, 2023


how to improve male and female libido

What is libido?

Libido refers to an individual's sexual drive or desire for sexual activity. It encompasses the psychological and physiological aspects of one's interest in engaging in sexual behavior. Libido can vary among individuals and may be influenced by factors such as hormone levels, physical health, emotional well-being, relationship dynamics, and personal preferences. It is important to note that libido can fluctuate over time and can be influenced by various factors, both internal and external.


What are some common factors that can affect libido?

1. Hormonal changes: Fluctuations in hormone levels, such as those that occur during menstruation, pregnancy, breastfeeding, or menopause, can impact libido. 

2. Stress and fatigue: High levels of stress, exhaustion, or fatigue can diminish sexual desire and energy. 

3. Mental and emotional well-being: Psychological factors, including depression, anxiety, body image concerns, relationship issues, and past experiences, can influence libido. 

4. Medications: Certain medications, such as antidepressants, antihistamines, and hormonal contraceptives, may have side effects that affect libido.

5. Physical health conditions: Chronic illnesses, such as diabetes, cardiovascular disease, and hormonal disorders, can impact libido. Additionally, pain, discomfort, or changes in physical functioning may affect sexual desire.

6. Lifestyle factors: Poor diet, lack of exercise, excessive alcohol consumption, and smoking can negatively affect libido.

7. Relationship dynamics: The quality of a person's relationship, communication, and emotional connection with their partner can significantly impact their desire for sexual intimacy.

8. Age: Libido can change with age, with some individuals experiencing a decrease in sexual desire as they get older. 

9. Cultural and societal influences: Cultural beliefs, societal norms, and personal values regarding sex and sexuality can influence libido. 

It's important to remember that everyone's libido is unique, and the factors that affect it can vary from person to person. If concerns about libido persist or significantly impact one's well-being, it may be helpful to consult with a healthcare professional or a qualified therapist for further evaluation and guidance.

Boost your bedroom drive

As adults, it is common for individuals to experience fluctuations in their levels of interest in sex and intimacy during different stages of life. However, for certain individuals, a decrease in libido can become problematic, negatively impacting both their quality of life and relationships. If you find yourself desiring to reignite the passion in the bedroom but are uncertain about where to begin, there is no need to panic. Numerous healthy and natural methods exist to support your body's limbic system and restore your sexual drive without the need for prescription medications.

To facilitate a comprehensive understanding, let us explore gender-specific strategies supported by scientific research that may effectively enhance sexual experiences. Drawing from my personal experience and extensive experimentation with holistic remedies and lifestyle adjustments over the years, I will provide valuable insights. It is important to recognize that discovering the most suitable approach for your specific needs may require some trial and error. Additionally, it is vital to practice patience and self-compassion throughout this process, as changes often occur gradually as stress levels decrease and overall well-being becomes a priority.


Improving Male Libido Naturally

For men, libido is driven to a large extent by circulating testosterone levels. While certain medical conditions may lower your T, more often lifestyle factors are the culprit.

Here are some research-backed lifestyle tweaks worth a shot:

1. Exercise regularly:  Aerobic exercise improves blood flow throughout the body, including to the pelvic region. It also boosts testosterone and reduces cortisol - the stress hormone. Aim for 150 minutes per week through activities you enjoy. Skip intense workouts close to bedtime though.

2. Manage your stress levels: Chronic stress throws hormones out of whack and can plummet libido. Make relaxation a part of your routine with things like meditiation, deep breathing, yoga or a hobby you find engrossing. I notice a big difference on my stress levels when I get out in nature or spend quality time with friends.

3. Eat a nutrition-dense diet: Focus on whole, minimally processed foods - lots of fresh produce, healthy fats like avocados and nuts, quality proteins, etc. Your diet can either support or sabotage hormone production. I always feel my best when I eat clean.

4. Get quality shut-eye: Aim for 7-9 hours nightly. When I'm sleep deprived, I have zero interest in intimacy. Make your bedroom conducive to quality sleep - dim lights, no screens, soft music. Melatonin or CBD can help too if you have trouble winding down.

5. Limit alcohol intake: While a beer or glass of red may help unwind, too much booze dehydrates and disrupts hormone levels long term. I prefer herbal teas or calming cocktails on weekends now.

6. Quit smoking if you do: Like alcohol, tobacco directly harms circulation and promotes inflammation over time.

7. Consider maca root or tribulus supplementation: Research suggests these herbal supplements may support testosterone production when stress and lifestyle factors are optimized first. Chat with your doctor or naturopath before starting any new supplements.

8. Give sexual intimacy a priority: Beyond hormones, interest often wanes when we're too busy or distracted by screens. Carve out quality couple time each week without devices to reconnect. 


Boosting Female Libido Naturally 

 For women, libido ebbs and flows depending on hormones, stress levels, self-esteem and relationship dynamics.

The following suggestions may help:

1. Manage stress and anxiety: High cortisol from daily stresses can dampen arousal and sensitivity. Like guys, relaxation techniques are key for us gals too - yoga, meditation, massage, baths. I've found journaling especially relieving for processing feelings.

2. Get quality sleep: Women's bodies produce more sex hormones at night while sleeping, so ensure you protect sleep hygiene. Melatonin can help reset your circadian rhythm if needed.

3. Address thyroid and hormonal imbalances: Issues like low thyroid, PCOS, peri-menopause or other concerns that disrupt hormones may lower libido. Seek help from your naturopath or OB-GYN to remedy root causes if applicable.

4. Consider maca root: This herb has been shown to improve libido, mood, energy levels and diminish menopausal symptoms like hot flashes for some women. Start with a smaller dose and work your way up slowly.

5. Try arginine or zinc supplementation: Arginine improves blood flow while zinc supports estrogen production. Deficiencies in these minerals can impact sensation and arousal over time.

6. Exercise regularly but don't overdo intense workouts: Movement gets blood flowing, but too much stress on the body can backfire. Aim for a balanced routine you enjoy like yoga, dancing, hiking or water sports.

7. Nourish your body and mood with nutrients: Focus on a Mediterranean-style diet rich in produce, whole grains, fatty fish, herbs, spices. Limit processed junk, alcohol and gluten/dairy if problematic. Choosing foods that lift your spirits and energy makes me want to feel and connect better with my partner.

8. Relax thoroughly before sex: Whether through an Epsom salt bath, aromatherapy massage, meditation - unwind fully to release anxious thoughts and tensions in the body. A calm, receptive state enhances arousal.


Foods that boost libido

Certain foods have been associated with potentially enhancing libido and sexual desire. Here are some examples of such foods:

 1. Aphrodisiac Fruits: Fruits like watermelon, strawberries, bananas, and figs are often considered to have aphrodisiac properties due to their high content of vitamins, minerals, and antioxidants that can promote blood flow and stimulate sexual desire.

2. Dark Chocolate: Dark chocolate contains compounds like phenylethylamine and flavonoids that can release endorphins and increase serotonin levels, potentially leading to heightened feelings of pleasure and arousal.

3. Oysters: Oysters have long been associated with boosting libido due to their high zinc content, which plays a crucial role in testosterone production and sexual health.

4. Avocados: Avocados are rich in healthy fats and vitamin E, which can help maintain healthy hormone levels and promote a healthy cardiovascular system, contributing to overall sexual well-being.

5. Nuts and Seeds: Almonds, walnuts, pistachios, and seeds like pumpkin and sunflower seeds are excellent sources of healthy fats, zinc, and magnesium, which are beneficial for hormone production and sexual function.

6. Spices: Certain spices like saffron, ginger, and cinnamon have been traditionally regarded as aphrodisiacs and may help increase circulation and stimulate the senses.

 Remember, individual responses to foods can vary, and the impact of these foods on libido may vary from person to person. It is essential to maintain a balanced diet, engage in regular physical activity, manage stress levels, and consult with a healthcare professional for personalized guidance on maintaining a healthy libido.



You've got this! Experiment with different strategies and give them several weeks to produce results naturally. Be patient with your body and celebrate improvements, no matter how small. With time and consistency, you'll optimize your wellness from the inside out.