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Sexual desire is a complex issue that can ebb and flow depending on many factors. Fortunately, there are ways to increase sexual desire.
1. Exercise
The right exercise program can help you lose weight, build muscle and enjoy better health. It can also boost your libido, according to research.
Aerobic exercises such as walking, running, swimming or cardio dance improve your blood flow to the genital area and can increase pleasure for both men and women. This type of exercise also strengthens the pelvic floor muscles, which support the bowels and bladder.
Strength training helps your body produce testosterone, which is associated with sexual desire. It can also reduce stress and improve your body image, which can have a positive effect on your libido.
A simple exercise to try is the glute bridge, which can be done on your back or front with your legs bent at the knees. To perform the exercise, push your hips up off the floor and hold for a few seconds. Then return to the starting position, exhaling. Repeat the exercise ten times to work out your abdominal, buttocks and lower back muscles. You can do the exercise at home or in the gym.
2. Eat Right
Your diet has a greater impact on your health than you might realize, especially when it comes to libido. Fortunately, there are a few simple things you can do to increase your desire. Some foods are known as aphrodisiacs, while others can help boost your energy levels.
For example, oysters are rich in zinc, which helps promote sperm production. Likewise, eating more whole grains can give you more energy.
Eating a variety of healthy proteins can also improve your sex drive. Salmon, eggs, chicken, and turkey are great options, but make sure to include beans and nuts too. Beans are full of protein and folic acid, while nuts are a good source of vitamin E.
Certain spices and herbs can have aphrodisiac properties as well. Garlic, for instance, is a natural aphrodisiac that contains a compound called allicin that increases testosterone levels. You can add it to your favorite dishes, or use a garlic-infused supplement. Meanwhile, hot peppers — particularly red chilies — contain capsaicin, which produces heat and boosts endorphins. Both of these effects can help increase arousal in men and women.
3. Get Enough Sleep
Getting enough sleep is important for a healthy body, including libido. Studies have shown that women with low libido often report being too drowsy to be interested in sex, but a good night’s rest can dramatically increase sexual desire. In one study, women who got an extra hour of sleep saw their libido rise by 14%.
Women with low libido may find that 15 to 20 minutes of foreplay can help boost arousal and physical sensation. In addition, trying natural aphrodisiacs such as maca and ginseng can help to increase sexual desire.
In addition to the above, some people who have low libido may need therapy to address psychological factors that could be contributing to the problem. Couples counseling can be effective in improving communication and increasing intimacy, while individual therapy can help to resolve negative views of sex or secondary causes of low libido such as depression or anxiety.
A low libido is nothing to be ashamed of, but it can become a problem if it affects your quality of life and the way you relate to your partner. To get a full assessment of your libido, visit LetsGetChecked and order an at-home test kit for testosterone today.
4. Exercise Your Erogenous Zones
Your libido naturally fluctuates over time, and it can be affected by everything from daily stress to hormone changes. But you can often boost it with simple exercises and a few healthy lifestyle changes.
In addition to improving overall health, regular exercise also increases your stamina, meaning you can enjoy sexual activity for longer stretches. And that’s important for boosting your libido.
While most people consider the genitals and breasts to be erogenous zones, there are actually many areas of the body that can trigger sexual pleasure. And since every person’s erogenous zones are different, exploring new ones can be very exciting.
Try rubbing, tickling, or massaging the nipples, ears, tummy, and neck. Or, if you’re feeling adventurous, rub or kiss the rounded area where the inner and outer lips meet (a so-called “g-spot”). In fact, this is such a big erogenous zone for some that there’s even a whole kink community that specializes in stimulating it. And the scalp can be a particularly pleasurable spot. Just be careful to avoid putting too much pressure on it, since it can hurt.
5. Take a Sex Test
If you’re not satisfied with your libido, it can be helpful to rule out any medical causes. A sex test is an easy way to do this.
A sexual health quiz can help you determine if you’re at risk for an STI, including HIV. If you are, a medical professional can help you find the right treatment to avoid getting sick.
It’s also important to make sure you’re getting enough sex, especially if you are having trouble with your libido. Studies have found that sex increases sexual drive in both men and women. Try a new activity together or schedule date nights.
Hormonal causes of low libido can include low testosterone levels (male hypogonadism) and the use of drugs that reduce sexual desire, such as some cancer treatments or birth control pills. A simple at-home finger-prick blood test called the Everlywell at-Home Perimenopause Test can check levels of sex hormones estrogen and prolactin to help identify possible hormonal causes of low libido in premenopausal women. There are also nonhormonal medications to increase sex drive for premenopausal women, such as Addyi and Vyleesi, which work on neurotransmitters that improve sexual desire.
