Low libido
Signs // Cause // Relief // More help
If you have recently experienced a fall in the sex drive, you may be wondering if it is just a short shit or a more serious sign of low libido.
It is normal for your needs to break and flow over time. Your sex drive can be reduced when you are between relationships, quarrel with your partner or stress at work. Likewise, it can come back if you are in a new relationship, you feel extraordinary or re -examining Bridgerton.
It is also common for female libido to slow down with age, especially during perimenopause and menopause. Research suggests Up to 55 percent of women experienced a reduced sex desire during menopause.
So what causes a low libido and how can you naturally increase your sexual urge? We are here to find out.
Signs of low libido
There is no metric for all sizes that define a healthy libido, so focus on how you feeling about your current frequency. “Everyone’s sexual urge is different, so” normal “really depends on what you feel natural and fulfilled,” says Edmond Hakimi, tointernal medicine doctor and medical director in Wellbridge.
Some usual Low Libida signs include:
- Persistent lack of interest in sexual activity
- Less sexual thoughts
- The difficulty becomes excited
- To feel unrelated emotionally or physically during intimacy
“If these changes are disturbed or influenced by your relationships, it could be a sign of low libido,” Hakimi adds. “It is crucial to pay attention to how you feel and whether your desire suits what you want for yourself and your relationship.”
What causes low libido in women?
If you were dealing with lower than the usual libido, various physical, emotional and social factors could contribute. Here are some of the most common causes of low sex drive in women.
Stress
“Chronic stress is one of the biggest Libida killers outside,” says Holly Wood, doctorate, lmftA doctor of human sexuality and Aasect-Sex therapist based in San Clementin, California.
“When you are constantly stressed about work, finances or other life pressures, your body releases stress hormones like cortisolwhich can interfere with your ability to relax and enjoy sexual experiences. “
The cortisol response is intended for resolving direct threats, ordering the release of adrenaline and blood sugar and deprilizing other body functions. But chronic stress can make this answer constant, taking a toll at energy level and motivation, on the side of reproductive function and causing physical symptoms such as tension and fatigue.
All this can make the mood difficult, Wood says.
Hormone changes
“Hormones like estrogen, progesterone and testosterone are the main players in sexual desire,” Hakimi says. “When your hormones are in balance, libido is stronger.”
But when hormones out of balanceOr hormone levels start to decline with age, notice changes in your libido. “During perimenopause and menopause, estrogen levels fall, which can lead to vaginal dryness and discomfort during gender, while testosterone decline can reduce sexual interest,” Hakimi adds.
Relationship questions
If your relationship is recently tense, it can muffle your wish. “Unresolved conflicts, a lack of communication or an issue of trust with a partner can create an emotional distance, which can be converted to physical distance,” says Wood. “If you do not feel connected or safe in your relationship, it is natural that your desire to reduce intimacy.”
Alcohol, smoking and other use of a substance
Recent meta-analysiswhich included more than 50,000 women in seven studies found that alcohol increased the chance of sexual dysfunction in women by 74 percent.
“While drinks or two can sometimes help people relax, excessive alcohol consumption can actually reduce sexual ride over time,” Wood says. “Alcohol is depressed, and too much drinking can interfere with the body’s ability to experience excitement.”
Smoking can also interfere with your sex drive. The research has linked it on hormone fluctuations that can cause sexual dysfunction in women. Recreational use of drugs can also lead to long -term changes in sexual function, Wood adds.
Basic health problems
Certain chronic diseases can cause physical symptoms that make sexual activity less comfortable or desirable, says Wood. If you or your partner are experiencing sexual dysfunction, it may also affect your libido. Negative past experiences and certain issues of mental health (including depression, anxiety and negative body image) can also have an impact.
If you think you are experiencing sexual dysfunction that can be medical or psychological origin, you should consult a healthcare for a healthcare.
7 natural ways to increase libido
No matter what causes a low libido, there are several simple measures you can take to try to fill your sexual urge. And even outside the bedroom, these healthy habits can help improve your overall balance of well -being and hormones.
1.
Holding stress levels in check can help prevent these spikes in cortisol that can disrupt hormonal balance. “To manage stress, try Practices with care as meditation or Deep breathing exercises“Hakimi says.
You can start practicing care in selfless situations, and then gradually introduce these concepts during moments of intimacy: minimize disturbance, focus on breathing and training your attention for a moment.
2. Increase your physical activity
“Use the benefits of libido by improving blood,, Mood reinforcementand A decrease in stress – Factors that all improve sexual health, “says Hakimi.” Regular physical activity also helps to balance hormones and increases confidence in your body. “
To help enhance libido, he says, your workout routine should contain a mix:
3. Eat for the sex life you want
Western diet is indirectly related to sexual dysfunction. Replacing it with one that is complete, balanced and rich in nutrients can help improve heart health, balance hormone and energy levels-they can affect libido.
Hakimi proposes focusing on whole foods such as fruits, vegetables, whole cereal,, lean proteinsand Healthy fats. Although evidence for certain foods that enhance libido limited, the usual examples of the above include:
“On the other hand, a diet high in processed food And sugar can spoil your energy and negatively affect your hormones, “Hakimi adds. In particular, excess sodium is negatively connected With vascular (blood flow) health and should be consumed moderately.
4. Consider certain accessories
Together with a balanced nutritional plan, certain vitamins, minerals and other nutrients can also help in supporting healthy libido. Here are a few you would like to consider adding routine supplements:
- Zinc. Zinc deficiency It is associated with a drop in testosterone levels and a lower sexual function. (This may be the reason why ostrime has a reputation of aphrodisiac foods – they are The best food source This essential mineral, providing almost three times more than the recommended daily value per meal.)*
- Omega-3. “Omega-3 fatty acids in fish like salmon help reduce inflammation and increase circulation,” says Hakimi, which can benefit from libido.*
- Ashwagandha. This adaptogenic plant Supports a healthy sleep and helps your body adapt to stress.*
- Ginkgo biloba. A extract from the ginkgo tree leaves was studied limited research determine its impact on sexual function.
- Ginseng. Some studies have discovered the favorable effects of this root on the excitement and improvement of sexual function in certain subpopulation.*
5. Aim for at least seven hours of sleep
If you have not received enough closed eyes, it could affect your libido-but even a small change in your sleeping schedule can help you. One study found that the participants who received an additional sleep hour 14 percent more likely deal with sexual activity the next day.
“Sleep is crucial for a healthy libido,” Hakimi says. “A bad dream impairs hormone production and increases stress and fatigue, and everyone can lower sexual desire.”
To support a healthy sexual urge, Hakimi recommends targeting seven to nine hours of sleep at night. Limit the screen time, heavy meals and caffeine too close to sleep, as they can interfere with the quality of sleep.
6. Kick unhealthy habits
“Leaving smoking and limiting alcohol can increase energy and blood flow, and both support a healthy sex drive,” says Hakimi. And, of course, you will reap a lot Other healthy benefits To start.
7. Reinforce your relationship
If you are moving in changes in your libido, it is important to maintain open communication with your partner. “Without communication, it’s easy to misunderstand or feelings of rejection,” Hakimi says. “Discuss what it works, what is not and how you can work together to renew intimacy.”
Strengthening the emotional connection outside the bedroom can also help improve sexual urge. Small gestures like holding hands, pampering or deep conversations can make a big difference, he says.
Need more help?
“If you have tried these strategies and still feel stuck, do not hesitate to contact the health care provider,” says Hakimi. “They can help recognize the fundamental causes and adjust a plan that will help you feel again like yourself.”
*These statements are not estimated at the food and medication administration. This product is not intended for diagnosing, treatment, treatment or preventing any disease.
