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Try these 12 tips to increase your libido:
1. Reduce stress levels
Learning to reduce or manage stress can be difficult. Don't be afraid to ask for help and support, whether it's from your partner or a therapist. A few options for relieving stress include:
Meditation
Regular exercise
Yoga
Breathing techniques
A healthy diet
Walking
2. Understand arousal and learn what turns you on.
There are plenty of ways you can ramp up arousal and, thus desire. Try some of the following:
Fantasizing
Sexting
Watching porn
Reading erotic stories
Masturbating
Having your partner kiss and touch you without the expectation of sex
Listening to erotica
Enjoying music that feels sexual to you
Sex toys
Get creative and experiment with what turns you on most and increases your desire.
3. Let go of performance anxiety
Performance anxiety, pressure, and stress surrounding sex are likely to curb your arousal and your desire.
Practicing mindfulness has been studied with great results in regard to libido. A 2014 study examined 117 women who struggled with low desire. After mindfulness training, there was a significant decrease in "sex-related distress."
4. Get enough sleep
Sleep affects many aspects of your health and behavior, including your sex drive. A 2019 study found that lack of quality sleep is correlated to low libido, as well as difficulty orgasming in women.
5. Address relationship dissatisfaction
When you're in a relationship, and you're experiencing issues with your partner, it's likely that those problems will spill over into the bedroom and leave one or both of you less likely to want sex.
It's best to work on these issues with your partner rather than sweep them under the rug and hope they go away.
6. Reduce negative anticipation
You might not be looking forward to sex if you are worried about potential or actual negative consequences.
If you don't want to get pregnant or are worried about sexually transmitted infections (STIs), use barrier methods such as condoms and hormonal birth control. Be sure to have conversations with any partner about your comforts and concerns.
If you regularly have issues with getting or maintaining erections and control over orgasms, you might be worried about sex being pleasurable for you and your partner. Make an appointment with a urologist if you have any issues with erections or orgasms.
7. Talk to a therapist
Talking to a general therapist or a sex therapist can help you deal with underlying psychological reasons that you might be experiencing low sex drive.
There is nothing to be embarrassed or ashamed about regarding sex or seeking therapy to help with your sex life. This can be a way to examine the sources of your distress.
If there is an underlying psychological cause, then simply trying to boost your libido probably won't help. You need to address the fundamental issue at hand first.
8. Consider hormone therapy
If your low libido stems from symptoms of menopause, hormone therapy could help. Vaginal dryness and atrophy can make sex painful, but hormonal patches, gels, sprays, and medications can all help.
Learning how to increase sex drive in women can be a matter of speaking with a doctor to receive hormone therapy. These therapies include:
Estrogen
Prasterone
Testosterone
Ospemifene
9. Eat foods that boost libido
Eating libido-boosting foods isn't a quick fix for low sex drive. However, there is some truth behind the concept of aphrodisiacs. According to research, certain nutrients can help boost sex drive and fertility.
Some foods with the potential to boost libido include:
Citrus fruits
Legumes
Whole grains
Fresh vegetables
Nuts
Seafood
10. Try herbs for sex drive
Some herbs with the potential to boost your sex drive include:
Ginseng: Especially Korean Red Ginseng, which has been shown to help improve sex drive in women with menopause.
Maca: There is anecdotal evidence that this Peruvian root is an aphrodisiac.
Ginkgo Biloba: This extract has been shown to increase blood flow to the genitals.
Many of these herbal supplements can be found online or in natural health food stores.
11. Practice body acceptance
A low sex drive in women and men could be caused by a person's body confidence.
Societal pressures, the media, upbringing, and mental health issues can cause some people to dislike their bodies. When you're not feeling comfortable in your skin it may lower your sex drive. Practicing acceptance of your body can help you feel grateful for the skin you're in, and boost confidence.
Body acceptance is definitely a practice, so don't get too frustrated with yourself if you find it's a challenge.
12. Limit alcohol
Sure, alcohol may temporarily lower your inhibitions, but it can lower your libido and disrupt sexual functions.
If you're going to drink and are hoping to boost your sex drive, try to stay within one to three drinks.
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