Loss of libido (sex drive) is a common problem that affects many men and women at some point in their life.

Often linked to relationship issues, stress, age and exhaustion, but can be a medical issue, like reduced hormone levels so getting a medical check-up would be recommended.

Here are some natural tips to help:

 

Foods to Increase Libido:

Aphrodisiacs — Oysters, figs, bananas, asparagus, rocket, pomegranate and avocados are natural aphrodisiacs with vitamins and minerals that can encourage more blood flow to the genitals and naturally increase sex drive.

Brazil nuts — high in selenium, which plays a role in maintaining healthy testosterone levels.

Dark chocolate — Research has shown that dark chocolate consumption leads to the release of phenylethylamine and serotonin, leading to some aphrodisiac and mood-lifting effects.

Watermelon — research shows that watermelon may have a Viagra effect. The phytonutrients known as lycopene, beta-carotene and citrulline found in watermelon help relax blood vessels. While watermelon might not be as organ-specific as Viagra, it can be helpful in the bedroom without any negative side effects when you naturally want to improve libido.

Sweet potatoes – loaded with vitamin A and potassium can help with high blood pressure that can make a man more likely to have erectile dysfunction

Vitamin C rich foods— Vitamin C improves blood circulation to the organs so it’s important to make sure you consume foods rich in vitamin C like broccoli, oranges, red peppers and citrus.

Iron rich foods — For women low iron levels can have a negative effect on sexual desire, arousal, lubrication and ability to have an orgasm. Great sources of iron include dark leafy greens like kale and spinach, along with grass-fed beef.

 

Foods to Avoid:

Processed food— Chemicals in these foods negatively affect mood and sexual performance.

Meat and chicken – is known for containing added hormones and antibiotics, which can lead to hormonal imbalance in the body.

Sodium — Foods that are very high in sodium, like canned foods and processed foods, can contribute to high blood pressure, which in turn decreases the flow of blood to the sex organs.

Dairy — Milk, cheese and other dairy products from cow’s milk can have synthetic hormones that have a negative effect on oestrogen and testosterone levels.

Sugar — Sugar in general negatively affects sex hormones. Testosterone levels also remain low hours after glucose consumption

Alcohol —high consumption is known to decrease sexual desire, arousal and sensitivity. Opt for one to two glasses of polyphenol-rich red wine. The antioxidants in red wine can help widen blood vessels and increase blood flow to key arousal areas.

 

Medications – especially high blood pressure and anti-depression meds can have negative side-effects

 

Supplements for Low Libido:

L-arginine (1,000 mg twice daily) helps with blood vessel dilation and improves blood flow to genital region in men

Maca (500 mg three times daily):  this adaptogen herb helps increase sexual desire in men and women, hormonal balance and fertility in women.

Panax (Asian) Ginseng (1,000 mg once daily for three weeks): This amount and duration of Panax ginseng has been shown to increase sexual desire in women going through menopause.

Iron (25–30 mg daily): If you have anaemia, then supplementing with iron might help your libido take it with a vitamin C source. Iron supplements can cause constipation

Ashwagandha (500 mg once or twice daily): Shown to help women treat female sexual distress.

Sandlewood essential oil It’s excellent at balancing testosterone levels in both men and women. Sandalwood is also a natural aphrodisiac, which is why it’s commonly used in perfumes.

 

Lifestyle changes:

Too little exercise can be a cause of low libido, but so can overtraining.

Exercises that increase human growth hormone like weight training and interval training can improve blood flow to the genitals. Yoga can lead to better orgasms by increasing genital blood flow.

 

Stress, anxiety, mood and tiredness – have a major impact on your happiness and your sex drive.

 

Contact me for a health assessment and advice. Suzanne Garaty www.vitalnutrition.eu