It is not unusual for couples to reach a plateau in their sex lives. About 30% of men and 43% of women experience some form of low sex drive in their lifetime. The condition is characterised by a reduced interest in sex, difficulty in finding sexual pleasure, and an absence of sexual intimacy. This can become distressing for partners, putting their relationship at risk.
Sexual dysfunction can stem from various physical, psychological, and lifestyle factors. When left unaddressed, it can lead to strained romantic relationships, low self-esteem, and mental degradation. Fortunately, identifying these causes earlier helps in implementing effective treatment options. Therefore, this article discusses the primary causes of low libido and possible remedies for boosting it.
Common Causes of Low Libido
Low sex drive or hypoactive sexual desire disorder (HSDD) is a common and manageable condition in some people. However, it becomes a significant concern if it causes other psychological and relationship issues. In most cases, low libido is a result of an underlying issue, usually stemming from the following factors.
Hormonal Imbalances
Hormones, such as testosterone and estrogen, are crucial in enhancing sexual drive and pleasure. For instance, healthy testosterone levels play a key role in sperm production, sex drive, cognition, and muscle health in men. Healthy estrogen levels also contribute to a similar impact in women, although most people link its effectiveness to progesterone.
A drop in these hormones can have a profound impact on overall sexual desires. In men, low testosterone can lead to reduced libido, fatigue, and erectile dysfunction. For women, estrogen and progesterone hormonal imbalances, particularly during menopause and pregnancy, can cause vaginal dryness. This leads to a decreased willingness to initiate sexual activities. Testosterone also plays a role in female libido levels.
Psychological Effects
Mental health factors significantly affect your sexual performance. For instance, chronic stress increases cortisol levels, which suppress sex hormones and reduce sexual willingness. Sexual anxiety can also affect mood and overall interest in intimacy. This leads to low performance during intercourse, especially if one does not meet expectations.
Depression is another major cause of low libido. When you are depressed, you may experience a reduced interest in activities you once found pleasurable, including sex. Taking medications for these psychological conditions can also lead to reduced sexual desire. Therefore, consulting a sexual health specialist is recommended when you start experiencing a decreased interest in intimate activities.
Poor Lifestyle Habits
Unhealthy lifestyle habits can negatively impact libido and overall sexual health. For instance, too little physical exercise can result in issues like obesity, high blood pressure, and mental health disorders. These can affect sexual desires and arousal, leading to sexual dysfunction. Over-exercising can also cause decreased libido in men.
Poor diet, smoking, heavy alcohol intake, and drug abuse are associated with decreased testosterone levels in men. This leads to severe sexual issues, such as low libido and erectile dysfunction. Moreover, sleeping disorders like insomnia, obstructive sleep apnea (OSA), and circadian rhythm sleep disorder can significantly impact sex drive.
Relationship Issues
Relationship issues, such as emotional disconnection, unresolved conflicts, and lack of communication, can contribute to reduced sexual interest. Couples experiencing stress and unresolved arguments may struggle to maintain a healthy and fulfilling sex life. Moreover, a lack of communication can limit partners from experimenting with their sexual fantasies. This reduces interest in intimacy, especially as things become too obvious.
Other factors that can interfere with a couple’s sex life include the desire to punish the other partner by withholding sex. Infidelity, long-distance relationships, and power imbalances can also lead to low sexual desires. Therefore, addressing these concerns is vital before low libido becomes a chronic issue.
Aging
Aging leads to hormonal shits and reduced libido. For instance, testosterone, estrogen, and progesterone levels are at their highest during adolescence. However, they start decreasing gradually as one ages, leading to lower sex drive and difficulties in maintaining erections.
As women approach menopause, their estrogen levels start to decline, leading to vaginal dryness and discomfort during intercourse. Their testosterone levels, which they produce in small amounts, also drop significantly, leading to reduced sexual desires.
Natural Remedies to Improve Libido
Improving libido requires a comprehensive understanding of the triggers and implementing natural remedies that influence sexual desire. Here are natural adjustments that can boost libido.
Dietary Changes
What you eat has a direct influence on your sexual health. A nutrient-rich diet supports natural hormone production, blood circulation, and overall energy levels. One dietary idea is incorporating libido-boosting foods, such as oysters and shellfish. These foods are high in zinc, which stimulates testosterone production.
Fruits like avocados have healthy fats, vitamin E, and potassium that support cardiovascular health and hormone balance. Meanwhile, nuts and seeds like almonds, walnuts, and pumpkin seeds provide essential fatty acids and minerals. These boost reproductive health, leading to better sexual performance. You should also include leafy greens in your diet as they provide nitrates that boost blood flow.
Regular Exercise
Physical activity is a proven natural way to enhance male and female sexual health. Regular cardiovascular activities like jogging, swimming, and cycling improve heart health and blood circulation. Strength training also increases energy levels, which is essential in promoting testosterone production. These effects enhance sexual desire and alleviate sexual dysfunction symptoms.
Other exercises like yoga and stretching enhance flexibility, relaxation, and blood flow. On the other hand, pelvic floor exercises strengthen the pelvic muscles, leading to improved control. As a result, you can experience less muscle tension during intimate moments, enhancing sexual satisfaction.
Stress Management Techniques
Stress management techniques may seem to have an unnoticeable impact on your sexual health. However, practising stress management combats cortisol levels, which boosts sex drive. For instance, mindfulness and meditation can reduce anxiety and promote emotional connection between partners.
Beep breathing exercises, like diaphragmatic breathing, promote relaxation and oxygen circulation. Moreover, engaging in hobbies, such as painting, music, and nature walks, naturally lowers stress levels. This lets you engage in intimate activities with your partner in a good mood, leading to mutual satisfaction.
Maintaining A Healthy Sleep Routine
Quality sleep is crucial for healthy hormone production, energy levels, and overall mental well-being. Maintaining a consistent sleep schedule regulates the body’s internal clock. Creating a relaxing bedtime routine with activities like reading and listening to soothing music also promotes better sleep quality. These activities optimise a friendly sleep environment, which enhances hormone regulation and sexual performance.
To have a healthy sleep pattern, avoid stimulants such as caffeine and electronic screen exposure. Inadequate sleep can also lead to fatigue, decreased testosterone levels, and decreased sexual desire. This causes low libido and compromises men’s sexual health.
Herbal Supplements
Certain herbal supplements have been traditionally used to boost libido and overall sexual function. Some of the effective and scientifically proven herbal remedies include:
- Maca root enhances stamina, energy levels, and sexual performance.
- Ginseng is known for improving blood circulation and reducing stress.
- Tribulus Terrestris may support testosterone production and increase sexual desire.
- Ginkgo Biloba may enhance blood flow and improve erectile function.
Medical Treatments for Low Libido
Most medical treatments for reduced sex drive focus on addressing underlying triggers, such as poor blood flow and psychological factors. Popular remedies include:
Prescription Medications
Certain medical prescriptions can help individuals experiencing low libido by balancing hormones and improving blood flow. These include Phosphodiesterase Type 5 (PDE5) inhibitors, such as sildenafil and tadalafil, which can enhance blood flow to the genitals. Bremelanotide (Vyleesi) is also an FDA-approved self-injectable medication for low sex drive. However, consulting a sexual health specialist is recommended before using any medication.
Hormone Replacement Therapy
Hormone replacement therapy (HRT) restores hormonal balance and improves libido. For instance, testosterone replacement therapy (TRT) can help men with clinically low testosterone levels regain their sexual energy levels. In women, estrogen supplementation can improve vaginal health and sexual interest.
Progesterone and testosterone therapy can also boost mood in some women, leading to increased intimate desires. However, it is crucial to consult a healthcare provider before undergoing any hormone therapy. That is because some therapies can pose potential risks, including blood clots and cardiovascular issues.
Scientifically Based Supplements
Several scientifically based supplements can enhance libido. These include natural compounds that target hormonal balance, blood circulation, and stress reduction. Dr. O’Gorman collaborates with W-Wellness to formulate scientific supplements, such as medicinal mushrooms, ashwagandha, and L-arginine. NAD+ precursors also support cellular energy production, combat fatigue, and promote overall wellness.
Counselling Or Sex Therapy
Psychological factors, such as stress, anxiety, and past trauma, can significantly impact your libido. Fortunately, professional sex therapy can address these issues and boost libido. For example, cognitive behavioural therapy (CBT) can help you identify and change negative thoughts affecting your sex life. Couple therapy can also promote the emotional connection between partners.
Use Of Lubricants and Other Sex Enhancing Medical Products
Women experiencing physical discomfort during sex can use lubricants and vaginal moisturisers to enhance penetration. Water-based lubricants provide moisture without irritation. Moreover, vaginal moisturisers eliminate persistent vaginal dryness, providing long-lasting hydration. Men can also use medically proven penile vacuum devices to treat erectile dysfunction by improving blood flow to the penis.
Male and Female Sexual Wellness Consultant and Medical Treatments with Dr Michael O’Gorman
Low sex drive is a prevalent issue affecting men and women in their reproductive age. Fortunately, effective solutions addressing the condition’s root causes are widely available. By adopting natural remedies and seeking medical intervention when necessary, you can significantly improve your sexual health.
For expert advice on dealing with your sexual dysfunction, consult Dr. Michael O’Gorman. His vast experience in male and female sexual wellness can provide valuable medical treatments and consultations for your low libido. His holistic approach also combines scientifically backed supplements, hormone therapies, and counselling to help you restore your sexual vitality. Find more details about Dr. Michael O’Gorman’s sexual dysfunction services for males & females.