Boosting Low Libido in Women: Strategies to Renew Their Sexual Health

Physical activity and building muscle strength not only influences your hormonal health, but also is a healthy ageing strategy.

Hormone	Role in Libido	Common Imbalances	Treatment Options
Estrogen	Maintains vaginal lubrication, desire	Low levels post-menopause	Hormone replacement therapy
Testosterone	Boosts sexual desire	Low levels in women	Hormone therapy, supplements
Progesterone	Regulates menstrual cycle	Imbalances during menopause	Hormonal treatment
DHEA	Precursor to sex hormones	Deficiency can reduce libido	Supplements, medical evaluation

Weight gain is directly associated with hormonal imbalances.

Treatment for Low Libido in Females

Traditional treatments focus on just one system blue pillmen of the body, increased circulation. In reality, libido is a delicate interplay of four key systems in the body. This four-fold chart represents our interconnected systems of libido, desire and sexual energy. When you look at this chart, you can see why many of us don’t talk about it. Female libido is complex, multi-layered and always evolving.

Why is my libido so low?

This flow chart helps explain this complexity: “Women produce three to four times as much testosterone than oestrogen before the menopause.” Oestrogen, progesterone, and testosterone all affect sexual desire and arousal. Below is a study that explains how women need a specific balance between oestrogen and testosterone, which is unique to each individual. Increasing women’s sexual desire: The comparative effectiveness of oestrogens and androgens. While testosterone is more commonly associated with men, women need testosterone too. In fact, women produce 3 times more testosterone than the female sex hormone oestrogen before menopause. Obesity relates to a lack of ovulation in women.

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Medications for Low Libido in Women

Used to help reduce stress & anxiety, and balance hormones, ashwagandha supplements are often recommended to improve low libido when mental anguish is thought to be an inhibitor. This amino acid helps increase nitric oxide levels in the body to improve vasodilation and blood flow to the genital tissues for better libido and sexual arousal. Studies have shown that the herb fenugreek can improve libido by positively impacting testosterone levels. Maca root supplements can help balance the hormones and improve libido in both men and women. It's also popular for boosting energy levels and alleviating fatigue.

4. Connection and Communication

Because it's challenging to consume sufficient vitamin D through food, a daily supplement offers more consistency for mood support, stronger muscles & bones, and a boost in libido. Essential for hormone balance, adequate zinc levels are vital for a healthy libido and flibanserin a daily supplement is widely recommended for women transitioning through menopause or experiencing hormone fluctuations at any other time during life. The B vitamins, B6 and B12 in particular, help support moods, adrenal function, energy production, and hormone balance. Each of which individually and collectively contribute to the sex drive. Communicating openly with partners is often one of the most helpful things to do when libido is low. The gut produces numerous metabolites that affect hormone health and processes of the vagus nerve. A healthy gut biome can support emotional health, hormonal health and all your body's systems. Do explore Gut Love our award winning supplement to support your gut with slippery elm, prebiotics and probiotics.

• 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.

Processed sugar (this also includes wine) promotes insulin resistance, and fructose intake is linked to disruptions in the gut microbiome, ultimately leading to hormonal imbalances.

• Engage in weight training to increase testosterone levels, boosting libido.
• Reduce screen time before bed to improve sleep quality and hormonal response.
• Use guided imagery or fantasies to mentally prepare for intimacy.
• Incorporate new activities or positions to keep sex exciting.
• Avoid medications known to reduce libido unless prescribed by a doctor.
• Maintain healthy relationships, as emotional intimacy directly influences desire.
• Focus on self-care and self-love to improve body confidence and libido.

Minimising this intake can improve energy, skin and sleep.

10 Ways to Increase Female Libido

Testosterone is produced by ovaries, adrenal glands and the brain, but levels decline around the time of the perimenopause and menopause and stay low thereafter. This fall in testosterone can lead to a lack of energy, fildena super active 100 brain fog, reduced libido and a lack of purpose and confidence. Many other factors can also influence testosterone levels regardless of age such as obesity, diabetes, and lifestyle factors. For many people, small and simple lifestyle changes can help support healthy hormone levels in the body and ensure that all our body systems are working at their optimal level. A well-balanced diet and healthy habits may improve your hormonal health and allow you to feel your best.

Getting to Know Your Body Better

Here are 10 tips to naturally support your hormone balance: Consume enough protein, aim for around 30-35 grams. Proteins provide amino acids that your body cannot make on its own and are needed to produce peptide hormones. These hormones play a crucial role in regulating several physiological processes, including growth, energy metabolism, appetite, stress, and more. Current research is emerging showing that most of us are not consuming enough daily protein and should aim for around 30-35 grams per meal to maintain muscle strength, bone health, and other functions. Exercise regularly and focus on strength building. Stress can significantly harm the body’s hormones.

When Libido Drops: Common Reasons in Women

(The watermelon rind provides more citrulline and it's perfectly safe to eat or use in smoothies.) A daily intake of zinc-rich foods has various benefits for the body and helps re-balance hormones during fluctuations. Adequate zinc also improves testosterone production and increases dopamine, the neurotransmitter that plays a role in sexual activity. Considering that 3 ounces of oysters contain the same amount of zinc as a 25mg zinc supplement, it's no coincidence that oysters have become known as an aphrodisiac. Other zinc-rich foods that help to boost libido include red meat, dark poultry meat, almonds, cashew nuts, pumpkin seeds, sesame seeds, peanuts, peas, and lentils. The human body naturally produces vitamin D when exposed to sunshine, and it's also ingested through food.

Medical conditions and medications affect libido

When sunshine is minimal during the winter months and foods rich in vitamin D are not included in the daily diet, vitamin D deficiency can occur. In addition to lowered libido, vitamin D-deficiency can result in muscle and joint pain, low moods, increased irritability, and fatigue. Food rich in vitamin D includes fatty fish like salmon, halibut, and mackerel. Sardines, canned tuna, and cod liver oil are also abundant in vitamin D. Because it can be difficult to consume sufficient vitamin D for those who don't eat fatty fish, vitamin D supplements are often recommended. Finding techniques that can help to decrease stress can really help your quality of life and relationships, be creative it could be painting by numbers, walking, breathing, rocking out to music whatever you can fit into your daily life, just schedule it in and prioritise it.

• 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.

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Condition	How it Affects Libido	Management Strategies
Hypothyroidism	Low energy, desire reduction	Thyroid hormone replacement
Diabetes	Circulatory issues impair arousal	Blood sugar management, medication
Fibromyalgia	Pain and fatigue lower desire	Pain management, therapy
Menopause	Hormonal shifts decrease libido	Hormone therapy, lifestyle changes

A good sleep routine is a really important habit one of the most important factors not just in hormonal imbalance, but also your quality of life.

• Incorporate foods rich in healthy fats like avocados and nuts for hormonal production.
• Practice positive affirmations to boost confidence and sexual self-esteem.
• Use music or ambient sounds to create a romantic atmosphere.
• Limit exposure to hormonal disruptors like BPA and parabens.
• Schedule intimate moments to prioritize and foster desire intentionally.
• Seek professional help for medical conditions affecting libido.
• Keep a journal to track factors influencing your sexual desire and habits.

It is worth exploring what works for you it maybe blackout blinds, or eye masks, magnesium or a hot bath and some lavender tea.

When Low Libido Signals an Underlying Health Issue

Low libido in women happens for several reasons throughout life. These are generally linked to hormone changes, lack of intimacy, relationship issues, unhealthy lifestyle choices, low energy levels, or stress, or underlying medical conditions. A Mediterranean diet is filled with foods rich in iron, zinc, vitamin D, B vitamins, L-arginine, quercetin, and citrulline, all of which support sexual health and libido. Daily supplements containing similar nutrients and vitamins are recommended if they are not sufficiently ingested via food. Comfortable vaginal dilators made from medical-grade silicone are a top tip for easing vaginal dryness, a common cause of lowered libido in women.

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Communicating openly with your partner, regular exercise, and good sleep will also help boost libido. If none of the above suggestions help to boost your libido, make an appointment with your healthcare practitioner to determine if an underlying medical condition could be the culprit. National Library of Medicine - Neuroanatomy and function of human sexual behavior: A neglected or unknown issue?- Dietary Approaches to Women's Sexual and Reproductive Health - National Library of Medicine - Sexual function and depressive symptoms in young women with low vitamin D status: a pilot study - National Library of Medicine - Effect of Zinc on Testosterone Levels and Sexual Function of Postmenopausal Women: A Randomized Controlled Trial - Psychology Today - Dopamine, Intelligence, and Sex Drive: An Intriguing Nexus - National Library of Medicine - The relationship between iron deficiency anemia and sexual function and satisfaction among reproductive-aged Iranian women - Dr. Barb DePree, M.D., has been a gynecologist and women’s health provider for almost 30 years and a menopause care specialist for the past ten. Clearly, the world loves listening about sexual healing, then why are we so scared to talk about it? Healthy fat intake can work to maintain balanced hormones that are involved with appetite, metabolism, and feeling full and is so important for healthy body and brain function.

6. Ginkgo biloba

Hormone fluctuations are very real and produce uncomfortable symptoms for many women. On top of that, life's challenges can regularly reduce energy levels or heighten irritability to the point that sex is the last thing on a woman's mind. If you are feeling less sexual drive due to any of the above, try speaking openly with your partner to improve your intimacy, find solutions for foreplay, or extra time for sexual arousal. For example, a silicone-based personal lubricant containing no harmful or synthetic ingredients can help moisten the vulvovaginal skin during foreplay and enhance sexual arousal. Partners can also help with vaginal dilator therapy to improve intimacy along with vaginal dryness.

Understanding Your Arousal

Sleeping well is an incredibly important facet of overall wellness and a healthy female libido. Poor sleep can result in fatigue, low moods, and hormone imbalances, with each negatively impacting the libido. If your sleep is disrupted, it's worth working out why and taking steps to improve it. Although exercising regularly is performed by some to stay fit, aerobic exercise also improves cardiovascular health, blood circulation, physical appearance, self-esteem, overall health, stamina, energy levels, moods, and hormone balance. If your libido is low, regular exercise could be a game changer.