Let's talk low libido

If vaginal dryness is impacting your sex life, consider having a call with your healthcare provider to talk through concerns and potential solutions!

Tips to combat low libido

There are three main types of lubricants: water-based, silicone-based and oil-based. Be aware that oil-based lubricants can break down condom latex (talk about killing the mood), and can also stain fabrics. Silicone-based lubricants can break down silicone toys, and water-based lubricants can dry out more quickly. For that reason, it’s best to research which type of lubricant is best for your bedroom preferences beforehand. Note: Even though vaginal dryness is both common and treatable, over 50% of women with vaginal dryness don’t tell their provider, in part due to societal stigmas. Changing things up in the bedroom is a great way to reignite passion with your partner.

If you’re feeling uninspired by your sex life, try communicating - without blame - that you’d like to switch up your routine.

Understanding Libido in Women and Men

A 2019 research article in the Journal of Sex & Marital Therapy explains that sexually mindful individuals tend to have better self-esteem, greater intimacy, and diminished cognitive distraction — all these lead to satisfaction with their sex lives. Dr. Amy Killen’s tip on how to increase libido in women: “The breath work, the meditation, the walks in nature, the journaling… All of this is so important and I would absolutely recommend starting with those things to get your mind in this sort of parasympathetic rest and relax state.” Unfortunately, as we get older, our blood vessels start to fill with plaque and narrow, causing a decrease in nitric oxide and the circulation to be less than optimal. This, according to Dr. Killen, is a major cause of sexual dysfunction in women.

6. Environmental health

So it’s important to ensure you choose a healthier lifestyle. Anything that supports cardiovascular health is going to support your sexual health. Dr. Amy Killen’s tip on how to increase libido in women: “A healthy lifestyle is honestly the most important thing you can do” — this includes exercising, breathing properly, eating a heart-healthy diet, ditching the tobacco, maintaining a healthy weight, sleeping well, minimizing stress, getting regular checkups, and so on. Estrogen, as you may know, is the main sex hormone in women and is released in a cyclical pattern.

2. Consider Prescription Medications

Testosterone is the other main one, being a precursor to estrogen. Both reach peak levels just before ovulation, and when they do, that’s when a woman feels most excited and aroused. Unfortunately, these levels do drop, one main reason being menopause. So when you’re looking at how to increase libido in older women, it’s important to understand your hormones and optimize them through healthy lifestyle changes. Dr. Consider exploring new positions, changing locations, or setting aside time to focus solely on each other to keep the excitement alive and strengthen libido.

How Is Low Libido Diagnosed in Women?

It can be a result of stress, hormonal changes, medications, aging, menstrual cycles and more. It can also be uncomfortable or even painful, which can make it difficult to get in the mood for intimacy. Luckily, studies show that personal lubricants can make your sex life far more enjoyable. Lube can reduce friction caused by vaginal dryness, make sex more comfortable and pleasurable. One study from the Center of Sexual Health Promotion found that 70% of women who used lubricant reported that it improved their sexual experience. A sex therapist can also help you and your partner to develop new strategies or discuss issues in a more productive way.

Ways to Improve Sexual Health

Interestingly, only about 15% of women experience spontaneous desire. Responsive sexual desire: This type of desire occurs in response to an external environmental factor, like physical touch or reading a steamy book. Around 30% of women experience this type of desire. Contextual sexual desire: With contextual desire, your libido is affected by different circumstances. For example, if you’re stressed with a new work project or anxious about a life event (parenting, divorce, loss), your libido may not feel as heightened.

Does low libido always mean a hormone problem?

However, the context of a romantic date night or an evening away from your kids may reignite the flame. About 50% of women experience contextual desire. In other words, some women may be able to feel immediate desire at the drop of a hat. For others, however, it’s more likely that factors like environment, mental health or physical health may need to be addressed in order to heighten libido. Because of this, it’s important to navigate sexual health and desire with confidence and curiosity - and without judgment.

Summary Table

For some, sexual desire ignites quickly and seemingly out of nowhere and can be triggered by a thought, a sight, or even a sudden impulse. For others, sexual desire unfolds more gradually, requiring sustained stimulation and a buildup of emotional or physical intimacy over time. We’ve listed out both shorter-term and longer-term methods for boosting libido below. The following tips may be effective for those who want to boost libido quickly. Many women - especially those who are menopausal or postmenopausal - experience vaginal dryness. This practice is especially important if you feel like you and your partner are experiencing desire discrepancy (when one partner is more interested in sex than the other). Studies show that people who take steps to combat desire discrepancy - like communicating openly and experimenting with new positions or toys - have higher levels of sexual satisfaction.

5. 🍑 Peach and Apricot: hormonal sweetness & beta-carotene

Amy Killen’s tip on how to increase libido in women: “I would recommend getting all these hormones checked. … The good news is we have some better testing, better ways to be able to look at your hormones and really give you more information about what’s going on.” Talking about the libido without highlighting the sexual organs is like talking about bread without mentioning the flour. And it’s important to understand how to support them. The female sexual organs — the vagina, uterus, fallopian tubes, and ovaries — can be found in the pelvis. Lining the bottom of the pelvis, are several muscles called the pelvic floor muscles.

3. Communicate wisely

When it comes to sexual function, these muscles have a number of essential responsibilities: Help push blood into the clitoris and keep it there during sex. Increases the feeling of pleasure during vaginal penetration. While pelvic floor muscles are important for sex, they can become too weak or tight. So looking into whether yours is the former or latter can help you explore exercises to strengthen or relax it. Dr.

What is the best natural libido booster?

Amy Killen’s tip on how to increase libido in women: “There’s a couple of different gadgets out there now that can be used,” including transcutaneous electrical nerve stimulation (TENS) devices, gamified Kegels, and intravaginal red light therapy. Sex is like a great connector, according to Dr. Killen. Not only does it connect you to your partner (if you have one), but more importantly, it’s connecting you to yourself. So if you’re amped up about changing your sexual health and, ultimately, your sex life, explore more with Dr. On the other hand, people who did nothing to combat desire discrepancy had lower levels of relationship and sexual satisfaction.

Foreplay - a term used to describe any sexual activity that occurs before intercourse - can be a huge catalyst for sexual desire.

• A Mediterranean diet supports overall hormonal health and sexual function.
• Take evening primrose oil to help balance hormones and improve libido.
• Reduce chronic stress through hobbies, socializing, and relaxing activities.
• Ensure adequate vitamin D levels, which are linked to libido and sexual health.
• Practice deep breathing exercises to increase blood flow and arousal.
• Limit exposure to environmental toxins that may interfere with hormones.
• Consider natural libido-enhancing herbs after consulting a healthcare provider.

It’s also especially important for women: only about 18% of people with a vagina are able to orgasm just from penetrative sex, and over 1/3 of people with a vagina need clitoral stimulation to climax.

Circulatory System

Killen in her The Science of Great Sex Quest. Register a Mindvalley account and you can check out the first few lessons for free. “Less stress, more sex,” goes the saying. Or should it be “more sex, less stress”? Low libido (also referred to as low sex drive) is a term used to describe a decrease in your sexual appetite.

8: Divvy up household tasks equally

While low libido can impact everyone, women* tend to feel like their sex drive has taken a dip more often than men: an estimated 1 in 3 women will experience what they regard as a drop in their libido at some point in their lives, compared to 1 in 5 men. Despite how common it is for these fluctuations to occur, the concept of libido being high or low isn’t exactly a precise measure - there’s no man up pills baseline metric for how sexually aroused you should be feeling. In reality, sexual desire is experienced on a different spectrum for everyone. Libido can also be affected by countless factors, such as age, lifestyle, hormonal changes, stress, relationship issues, medications and more. Whether you're looking to reignite a spark in your relationship, seeking ways to feel more connected with your own body, or educating yourself on the connection between libido and mental and physical health, Sesame’s here to talk about sex!

7: Make sure you’re getting enough sleep

In this blog, we’ll address common ideologies and misconceptions about women's libido along with medically-backed tips to support your sexual well-being. A common - but inaccurate - myth is that women should be able to simply snap their fingers and feel aroused. In reality, though, the speed and intensity of sexual desire is nuanced and different for everyone. According to researcher and author Emily Nagoski, there are actually many kinds of sexual desire: Spontaneous sexual desire: Like its namesake, this type of desire shows up immediately regardless of stimulation. In other words, you go from not being in the mood, to being in the mood. Countless studies highlight the psychological and physiological benefits of foreplay. For example, one 2012 study found that both men and women are less likely to experience difficulties with orgasm, sexual pleasure, and sexual arousal when they engage in foreplay such as kissing, hugging, caressing and other forms of sexual touch.

Foreplay also stimulates the release of hormones like oxytocin and dopamine, which not only heightens desire but can also strengthen emotional intimacy between partners.

• Engage in regular cardiovascular activity to improve blood flow to reproductive organs.
• Avoid high-stress environments that can negatively impact libido.
• Use sensual touch and massage to increase comfort and arousal.
• Explore new forms of intimacy beyond intercourse to rekindle interest.
• Stay consistent with healthy habits, including diet, exercise, and sleep.
• Be patient; increasing libido often takes time with lifestyle adjustments.
• Educate yourself about female sexual health to better understand your body.

While a glass of wine may help you feel more at ease or help you get in the mood, it’s important to be mindful about how much - and why - you’re drinking.

• Maintain a healthy weight, as obesity can lower libido due to hormonal imbalances.
• Try sensual activities like massage or aromatic baths to stimulate desire.
• Limit caffeine intake to prevent adrenal fatigue, which can affect libido.
• Engage in regular social activities to boost mood and sexual desire.
• Seek therapy if emotional or psychological issues affect sexual interest.
• Explore new intimacy techniques or fantasies to rekindle desire.
• Use aromatherapy with essential oils like ylang-ylang or rose to stimulate libido.