Men often experience a decrease in their libido as they age. This is due in part to the natural decline of testosterone, but other factors like stress, poor diet and even smoking can have a negative effect on libido.
Many common medications can also lower libido, so it’s important to talk with your doctor if you notice a sudden change in your interest in sex.
1. Exercise
While a low libido is common for most men, it can also be caused by many different things. Fortunately, there are plenty of ways to improve your libido naturally.
Exercise releases feel-good hormones in the body that increase your energy and boost testosterone levels. Try activities like hiking, swimming, dancing and even yoga. Strength training can also help boost your libido by building muscle. You can perform simple exercises at home such as push-ups and crunches to target your shoulders, chest and abs. HIIT workouts are great for increasing your libido because they require short intense periods of exercise with short rest breaks in between. This type of workout helps reduce cortisol, a stress hormone that decreases testosterone.
Another way to increase your libido is to cut out fatty foods and sugar. These can cause weight gain and affect your mood. Avoid foods that contain trans fats as well, these can lower libido and cause other health issues such as high blood pressure and poor circulation.
2. Eat Right
The food you eat can impact your sexual desire. For instance, avoid consuming foods high in sodium such as canned soups and processed meats. These foods can lead to blood pressure problems and reduce libido. Choose to eat foods that promote blood flow and nitric oxide levels such as dark chocolate, pomegranate juice and pumpkin seeds.
There are also many medications that can lower libido including SSRI and SNRI antidepressants; prescription medications for high blood pressure, heart failure, depression, anxiety and seizure disorders; birth control and a variety of cancer drugs. If you suspect a medication is responsible for your low libido, make an appointment with your doctor to discuss alternative medications.
Having a low sex drive is not unusual. The good news is that there are plenty of ways you can improve your sexual drive including exercise, eating right and reducing stress. However, if you have a persistently low sex drive that is interfering with your life or relationships it may be worth seeking counseling and a medical diagnosis to find the cause of your low libido.
3. Sleep
Men who have a strong libido may be concerned when it starts to drop. This can be normal as you age, but sometimes it’s a sign of an underlying condition. Depression, sleep deprivation, alcohol abuse and drug use can all contribute to a loss of sex drive. Getting more than five hours of sleep a night can help to improve your libido. Sleep also increases testosterone levels and decreases stress hormones, according to the National Sleep Foundation.
4. Reduce Stress
Whether it’s the physical or mental kind, too much stress can decrease libido. If you suspect this is the case for you, speak with a doctor about your options. Many medical conditions can impact libido, including cardiovascular disease, diabetes, obesity and hypertension.
Certain medications may also reduce libido, such as SSRIs (Selective Serotonin Reuptake Inhibitors) and anti-androgens. Talk to your doctor if you are taking any of these drugs, and ask to be switched to an alternative.
Finally, excessive alcohol use is another known libido depressant. Quitting this habit may help you get to arousal quicker and have more orgasms.
For many people, sexual thoughts and desires arise when they are bored or feeling unfulfilled in other areas of their life. It’s important to find ways of channelling this energy into other satisfying activities such as exercise, music, art or creative projects. Alternatively, mindfulness practice can be useful for helping to tame unwanted sexual impulses. It’s also worth noting that conflict in a romantic relationship can negatively impact libido, so talking things through could be helpful.
5. Take Medications
In some cases, a low sex drive is a side effect of certain medications. If you’re concerned your medication is causing you to lose interest in intimacy, talk to your GP about the issue. They may be able to switch you to another medication that doesn’t affect your libido. Some antidepressants, birth control pills and cancer treatments can lower libido. If you’re drinking too much, this can also have a negative impact.
If you’re interested in improving your sexual drive, try adjusting your diet and eliminating foods that interfere with hormonal balance. Avoid deli meats that contain natural or synthetic hormones as well as alcohol, nicotine and drugs. If your low sex drive is a result of psychological concerns or relationship issues, counseling can help. You may also want to speak with a psychiatrist or mental health specialist who can run various tests and recommend treatments that may help. Lastly, ask your doctor about a testosterone replacement therapy if the problem persists. They can test your blood and prescribe a dosage that’s right for you.
