In recent times, a notable decline in people’s libido has garnered attention, raising concerns about its potential causes and implications.
The decline in libido may stem from a variety of factors, including hormonal imbalances, psychological stressors such as anxiety or depression, sedentary lifestyles, and environmental pollutants disrupting endocrine function. Additionally, societal shifts in attitudes towards sex, relationship dynamics, and lifestyle changes may also contribute to the observed decrease in libido.
Many modern adults live a much more sedentary lifestyle now, with constant stress and worry at the back of their minds, poor sleep and diet, whilst struggling with modern relationship issues and their direction in life. Environmental factors such as plastics and other pollutants are also now showing their affects on the population after decades of mishandling.
This also plays into why there’s a growing concern over the decline in relationships and marriages at large in many developed countries, attributed to factors such as changing social norms, economic pressures, and the proliferation of digital distractions impacting interpersonal connections.
Libido plays a pivotal role in individuals’ overall sexual health and satisfaction, profoundly influencing both physical intimacy and emotional well-being.
If people have low libido due to high stress, and other factors, they are much less likely to pursue relationships.
Here we look at what can done to improve libido specifically, split into general tips, male tips and female tips ;
General Tips
Reducing Stress
Reducing stress can significantly improve libido by regulating hormone levels and promoting relaxation, which enhances overall sexual well-being. Although these points are quite general and well known, it’s still important to include them in your strategy.
- Practicing mindfulness and meditation
- Regular high intensity exercise
- Ensuring adequate sleep and good sleep hygiene
- Engaging with an active social life
Avoiding Environmental Toxins
Exposure to environmental pollutants, such as endocrine-disrupting chemicals found in plastics, pesticides, and certain industrial chemicals, may interfere with hormone regulation and libido.
Other important points
Addiction to technology and pornography can decrease libido by desensitizing the brain’s reward system, distorting expectations about sex and relationships, and creating strain within intimate partnerships. This excessive use can also contribute to erectile dysfunction and dopamine dysregulation, further diminishing sexual motivation and satisfaction. Addressing these issues through behavioural changes and therapy can help restore healthy attitudes towards sexuality and improve libido.
Pelvic floor exercises, also known as Kegel exercises, primarily target the muscles in the pelvic floor. While these exercises are primarily associated with improving pelvic floor strength and urinary continence, they can indirectly contribute to enhanced sexual function and potentially improve libido. Stronger pelvic floor muscles may lead to better control over the muscles involved in sexual activity, potentially increasing sexual satisfaction and desire.
Alcohol and illegal drug use can also disrupt libido. Alcohol especially has the contractionary effect of diminishing inhibitions but also motor function. So whilst a couple of drinks can smooth out relationships and induce romance and libido, too many drinks can cause you to become completely sexually dysfunctional until you sober up.
Reduced libido is strongly linked to anti-depressant use and as a symptom of depression itself. It’s a difficult situation to be in where the possible tool to help you with depression, further depletes your libido which might be a factor in your depression in the first place. The complexities can be difficult to navigate when issues like this compound each other. Depression also influences sleep negatively, and poor sleep influences libido too. All these problems can compound to cause your libido to plummet.
Relationship issues and just about any negative issue in your life can have a strong affect on your libido, to the point where you might be dealing with stress or communication issues, and your libido has just dropped out of existence, making it twice as hard to re-connect with a partner that you’re having a rocky time with. Sometimes people can be convinced by the symptom of low libido that the relationship is not meant to be, and that they internally don’t desire the person anymore, when really the low libido is confounding issues, rather than being a conclusion for them.
Green tea contains compounds such as catechins and flavonoids, which have antioxidant properties and may offer various health benefits. Some research suggests that green tea may indirectly support libido by improving overall health and vitality. Additionally, green tea contains a small amount of caffeine, which can provide a temporary energy boost and potentially enhance mood, both of which may positively influence libido in some individuals.
How to improve male libido
Increasing Testosterone
Testosterone enhances libido by influencing brain receptors, increasing sensitivity to sexual stimuli, and promoting the production of neurotransmitters associated with sexual desire.
- If your levels are low after tests with your doctors, you can possibly get Testosterone Replacement Therapy (TRT) injections to directly increase your testosterone.
- Lifting heavy weights has been shown to increase testosterone.
- A diet rich in protein and high quality nutrients can help increase production.
- Vitamin D plays a crucial role in testosterone production by stimulating the Leydig cells in the testes to convert cholesterol into testosterone, as well as by regulating the expression of genes involved in testosterone synthesis. So adequate Vitamin D from sunlight exposure and diet is a priority especially if you are found to be deficient like many are with a simple blood test.
Taking Supplements
There are various supplements that have been reported to potentially support improved libido, although many of these supplements are targeted at improving blood circulation and energy, thus having the knock on effect of also boosting libido.
There are also various risks with different supplements, and not all of them should necessarily be consumed together or for long periods. Definitely consult with a doctor before deciding to consume these various supplements.
- Tribilus Terrestris
- Fenugreek
- Ashwagandha
- Maca Root
- Gingko Biloba
- Panax Ginseng
- Amino Acid Complexes
- Muira Puama
- Saw Palmetto
- Epimedium
- Tongkat Ali
- Damiana
- Yohimbine
Other important considerations
Sometimes libido issues are a confidence issue or a psychological phenomenon related to how you feel generally. For example whether you feel strong, wanted and desired are all factors that can relate to your level of libido. Some men find that by using erectile dysfunction medications like Tadalafil (Cialis), which don’t directly affect libido, have the side effect of improving libido due to the increase in confidence and improved function.
How to improve female libido
Treating hormonal changes
Women’s hormonal changes can be more pronounced than men’s, mainly due to having to deal with their monthly cycle from puberty until menopause and then the consequences of menopause itself. There are other major events such as the effects of post-pregnancy and the fact that women suffer more from thyroid conditions with a risk level of 10 times more than men. The thyroid gland produces hormones that regulate metabolism and influence nearly every physiological process in the body.
Thyroid issues in women can manifest as hypothyroidism or hyperthyroidism, affecting metabolism, energy levels, menstrual cycles, and potentially leading to changes in libido and sexual function.
Due to all this, it’s even more important for women to have blood panels taken to monitor their hormonal balance. One of the most common issues is estrogen dominance, often caused by factors such as stress, diet, environmental toxins, and fluctuations in hormone levels throughout the menstrual cycle. Symptoms of estrogen dominance include irregular menstrual cycles, bloating, breast tenderness, mood swings, weight gain, fatigue, and decreased libido.
Progesterone is a hormone produced primarily in the ovaries after ovulation and plays a crucial role in regulating the menstrual cycle and supporting pregnancy. Progesterone imbalance in women can lead to irregular menstrual cycles, mood changes, and fatigue, all of which may impact libido negatively. Causes of progesterone imbalance include menstrual irregularities, stress, perimenopause, hormonal contraceptives, and hormone replacement therapy.
Cortisol, the hormone involved with stress, can also disrupt hormone balance, including libido, so combating stress as mentioned at the start of the article is another key factor in treating hormonal imbalance.
Taking Supplements
The supplements that help women can be similar to the recommendations for men, but there are some additional ones which are involved in balancing hormones like estrogen which is often the cause of decreased libido in women.
- DIM (Diindolylmethane)
- Calcium D Glucarate
- Chaste Tree Berry
- Magnesium
- Omega 3 Fish Oil
- Probiotics
- Maca Root
- Tribulus terrestris
- Panax Ginseng
- Gingko Biloba
- Ashwagandha
- Fenugreek
- Damiana
- L-arginine
One of the risks with some supplements is their joint effects on different hormones, such as estrogen and testosterone, and also their long term effects. For example Calcium D Glucarate can control your excess estrogen by basically clearing up any excess hormones. So for the first couple of weeks, it might increase your libido, but then if you continue to take it, it will target your androgens too, i.e. testosterone and then your libido will now plummet back to even lower than before.
Because of this, you need to be very careful with what supplements you take together and for how long. You should always consult with your doctor and get a blood panel to determine what the best course of action is to improving your libido.
Other important considerations
Like men, improving testosterone can improve libido in women, however women need much less testosterone to see an improvement. Testosterone level issues are usually a male problem, but can affect women too. The advice for women is to improve testosterone but not to the extent men need to. They can follow the same advice as stated earlier for men’s libido but simply dial down the amount.
It’s very common for women to think strength training is something only men should do, because it builds “huge” muscles. But strength training is important for both men and women, and it’s very unlikely for women to bulk up as much as men do without the use of anabolic steroids and consuming high levels of protein. This idea that men need to be muscular and big, and women need to be soft and plump in areas and thin in other areas is simply a product of society’s warped expectations. The only important factor is to be healthy and strong. Body types can be very variable, and a focus on health is the most important factor rather exactly how you look.
Summary
Overall there are a lot of variables affecting libido and it can be difficult to navigate them all. Taking care of your mental and physical health is clearly one of the most important major aspects to focus on, being pragmatic and strategic with the problems in your life and leaving time to relax are important factors to consider too. There are various herbal treatments and techniques that can help, but having an overall strategy and awareness of what is going on in your life that cause libido issues, is key to tackling this complex problem.
