Boosting Libido
In a high-demand, fast-paced world, it’s common to be left feeling depleted both physically and emotionally. This can also take its toll on sexual relationships, creating a lack of sensual and passionate feelings that negatively affect libido. Low libido is common for many people and can be an indicator of your overall physical and emotional health. It's important to nourish and give love and attention to the reproductive organs as well as the adrenal glands when striving for wellness. With whole foods and stress reduction, you can naturally increase your energy levels, boost your libido and kickstart your sex drive.
Women of all ages can experience decreased libido, but it particularly affects a quarter of women who are of reproductive age and half of women who are postmenopausal. Sharing your libido concerns with your holistic practitioner is always encouraged so they can encompass all of your needs in their recommendations. It may feel uncomfortable to address but low libido is common due to factors like stress, poor diet, medications, oral contraceptives, menopause, toxins, and depression. Of course, there is hope by incorporating easy foods, herbs, supplements and lifestyle shifts day to day that will improve and increase libido.
Supportive lifestyle
Increase water Intake
Dehydration can create side effects such as fatigue, headaches, and lowered energy, so it has a direct impact on libido. Drink plenty of water throughout the day to stay properly hydrated in order to support all body functions and keep energy levels steady (the number of ounces you need per day is your body weight in pounds divided by 2!).
Balance blood sugar
Both refined foods and sugar trigger blood sugar spikes, which wreaks havoc on your hormones. Unstable insulin levels throughout the day will negatively impact your sex hormones and energy levels. Be sure to keep your blood sugar balanced by including complex carbs (for example, opt for vegetables and sweet potatoes over rice and pasta), good quality proteins, and healthy fats at each meal. This will benefit the hormones that are linked to desire and arousal, like DHEA and testosterone.
Exercise Regularly
Anything that has you moving and increases your circulation will increase your sex drive.
Regular strength training and aerobic exercises can increase your stamina, boost your mood, improve your body image and bump your libido up to normal range. Even going for regular, daily walks will be beneficial.
Stress reduction
Periods of prolonged stress increases cortisol levels which negatively impacts all hormones. Chronic stress can lead to high levels of inflammation and other hormonal imbalances including deficiencies in testosterone, the hormone responsible for desire.
Try: deep breathing, meditation, yoga, tech breaks, relaxing and avoiding stressful triggers/situations.
Quality sleep
A poor sleep routine can affect your hormones and blood sugar levels, which will lead to lower energy levels and libido. When we have good, restorative sleep, our body is able to produce hormones, increases our energy levels and improves our insulin response. Create a nighttime routine that includes relaxing activities (e.g. reading, meditating or connecting with your partner) before bed that will transition your body into a relaxed state. Aim for a consistent sleep time each night (ideally by 10 pm according to Ayurvedic practices) as the hours of 10 pm to 2 am are a high priority for liver detox. Sleeping during this time ensures that your body will sufficiently detox and eliminate toxins, which includes excess estrogen, and restore itself.
Eliminate endocrine-disrupting chemicals
Endocrine-disrupting chemicals, also known as xenoestrogens, are found in many everyday items including plastics, personal care products, cleaning products, and canned items. These synthetic chemicals mimic estrogen in the body, leading to estrogen dominance and hormonal imbalances. To lower your exposure, always check the ingredients and avoid plastics. The EWG website is a great database that shows how different products rate in toxicity levels.
Reconnect with Your Partner
If you have a stable partner you are intimate with, work on strengthening your connection with them. Often we find ourselves in a rut and taking time to re-establish that connection can help to increase sexual desire.
Try: Planning date nights, practicing open communication about your wants/needs/desires, and exploring activities together that you both enjoy. Set aside quality time together, go on vacation somewhere you can relax and enjoy positive downtime.
Focus on Foreplay – Having different and fun sexual experiences may increase your desire for sex and boost libido. Spend time touching, kissing, playing, massaging, and experiment with sex toys/positions.
Supportive foods
Pumpkin Seeds (pepita seeds) - contain zinc which helps the body have an easier time preparing for sex and helps to decrease stress
Sweet potatoes - contain vitamin E which increases libido and heightens desire
Avocados - contain both folic acid and vitamin B6, which give the body energy and helps to stabilize hormones
Almonds - help to improve circulation and relaxes blood vessels due to its arginine content
Bananas - can help to increase the female sex hormones that will improve sex drive
Chocolate (raw cacao) - improves mood by releasing serotonin and endorphins due to its high nutrient content
Increase antioxidants
Antioxidants boost overall health by controlling inflammation and fighting free radicals. Antioxidant-rich foods are high in vitamins and minerals like vitamin C, which improves circulation to the reproductive organs and promotes female libido. Look for colorful fruits and veggies as they tend to have a high antioxidant content. Here are some great options:
Berries
Broccoli
Leafy greens
Citrus
Radishes
Brussels sprouts
Increase healthy fats
Healthy fats are crucial for female hormonal health. Essential fatty acids can be obtained from the diet via foods like cold water fish, walnuts, chia seeds, flax seeds & hemp seeds. Supplementing with omega-3 fish oil can also be beneficial, but be sure to get a reputable clean source from wild fish and dose at a minimum of 1000 mg of EPA + DHA daily. Many fat-soluble vitamins (such as vitamins A, D, E, and K) require other fat sources in order to be absorbed by the body, so always include healthy fats in your diet like avocado or extra virgin olive oil, with vegetables and salads to maximize nutrient absorption.
Avoid excess packaged & processed foods, excess caffeine & excess alcohol all of which can lead to an imbalanced gut, blood sugar issues, digestive issues, depression, and impact libido.
Processed foods are high in sugar, salt, additives, and chemicals that interfere with hormone production. They are very low in nutrients, promote cravings and overeating and don't provide long term energy. These foods also contribute to unstable blood sugar levels, which has a direct negative impact on hormonal health.
Helpful herbs
Maca - versatile adaptogenic root helps to regulate the menstrual cycle, balance hormones, and increase fertility. Amongst its many benefits, maca is also a famous aphrodisiac for both women and men. It may also be supportive of healing infertility in both men & women. Try in powder or capsule form.
Take 1-3tsps of Maca in capsule form or powder form - it’s great in smoothies!
Shatavari - An adaptogenic herb that increases libido as well as milk production postpartum. Take 3-6g of Shatavari powder in almond milk or water in the morning or night after eating - this can also be taken in capsule form.
Damiana - helps to support the sexual organs, enhance sexual pleasure, and directly stimulates the nerves and organs. Try as a tincture in tea.
Ginseng - can help to improve libido by increasing stamina and stimulating the immune system. Try 3000 mg/day.
Supportive Supplements
Omega-3 Fatty Acids - balance progesterone and estrogen levels which increases dopamine and helps to dilate blood vessels, leading to better orgasms. Try 500-2500 mg.
Zinc - increases libido by helping to boost testosterone production. Try 30-50 mg/day, NOT going over 100 mg daily with supplements and foods combined.
PEA (phenylethylamine) – is a love supplement that boosts the neurotransmitter dopamine and enhances feelings of well-being, joy, and pleasure. Try: 60 mg/day. You can also boost PEA by exercising regularly, eating pure dark chocolate, and taking blue-green algae (spirulina).
Magnesium- Aside from helping to reduce symptoms of depression and anxiety, magnesium allows for increased levels of free testosterone in the blood. This helps increase desire and sex drive. Take this in powder or capsule form with a dosage of 200- 400mg daily.
Probiotics- Taking a daily probiotic supplement and/or incorporating probiotic-rich foods in your diet such as kimchi, sauerkraut, miso, and tempeh is essential for optimal gut health. Increasing and supporting the healthy bacteria in your gut microbiome has significant positive effects on your mood and overall well-being, thus, supporting libido. Start with 10 billion CFU’s daily along with one serving of fermented food.
Follow these steps to nourish and support your body from the inside out. Experiencing desire, arousal, and high energy levels on a daily basis is possible with the right supportive measures.