How to Increase Female Libido: 12 Tips to Boost Sex Drive
For some women, it can be distressing when they experience low libido. Fortunately, there are ways to increase your desire. Here are 12 tips to boost your sex drive.
It's perfectly normal for a woman's libido to change over time. Anything from age to stress and even diet can play a role in your sex drive.
But if you’re not satisfied with your libido, there are ways to help! From natural herbs and spices to simple lifestyle changes, there are many scientifically proven methods to increase your libido and even sexual satisfaction.
Quick FAQs
Getting enough sleep, reducing stress levels, and exercising are a few of a number of ways you can help boost your sex drive.
A woman's libido can decline due to stress, hormonal changes, relationship problems, and physical issues such as having an illness.
A few foods that can help with boosting a woman's libido include chocolate, avocado, and peppers.
This guide will look at the top 12 ways to help increase a woman’s sex drive, along with multiple tips on how to get the most libido-boosting benefits today!
According to Welzo medical advisor Dr. Blen Tesfu, some strategies for increasing libido in women include prioritizing self-care, open communication with a partner, trying new things in the bedroom, hormonal evaluation to rule out hormonal imbalances, and mindfulness techniques.
Before we go over each item in detail, here are the top 12 tips on how to increase sex drive and satisfaction:
Take maca
Take saffron
Get enough sleep
Reduce stress levels
Exercise
Acupuncture
Practice mindfulness
Practice Yoga
Cognitive behavioral therapy
Check your medications
Drink and smoke less
Have an equal share of household chores
1. Take Maca
Maca root is an herb that’s often used in its powdered form for cooking in many South American countries. Historically, it’s also been used and touted as a strong aphrodisiac for women and men alike, and recent research shows that it can increase female libido naturally for some people.
In a large trial, maca was shown to provide hormone balancing effects in women, with a strong increase in libido for early postmenopausal women and those on antidepressants, or SSRIs.
While the study mainly focused on those two groups, the hormone balancing effect may also help women of all ages.
2. Take Saffron
Saffron is a bright red spice known for its earthy flavor and high cost. But it also has a history as a sought after aphrodisiac.
While some historical aphrodisiacs rely more on myth than science, recent studies have shown that saffron may actually improve women’s libido safely, naturally, and relatively quickly.
In a study, women took 30mg of saffron capsules per day, and after six weeks, their libidos and sexual satisfaction ratings were noticeably higher than the placebo group’s ratings.
Some of the potential benefits of saffron for libido include:
Increased sexual desire
Increased vaginal lubrication
Stronger orgasmic functioning
Heightened satisfaction
With no reported side effects within the study, Saffron supplements may help to safely improve your libido in just a few weeks.
3. Get Enough Sleep
In a study of 171 women, it was found that those who got enough sleep each night were more likely to desire sex the next day. In fact, even a 1-hour increase in sleep leads to a nearly 15% increase in libido for some women.
Some common side effects of insomnia and other sleeping disorders include:
Increased anxiety
Depression
Hormonal changes
Lowered libido
To raise your sex drive and feel your best, try to get at least eight hours of undisturbed sleep a night. Make sure to also speak with your doctor to help solve any serious or long-term sleeping issues.
4. Reduce Stress Levels
Chronic stress can lead to many problems, both mental and physical, along with a higher chance of low libido in women of all ages.
In a study, it was found that women with high and chronic stress levels had excessive amounts of cortisol, also known as the stress hormone, along with higher rates of mental distraction.
Dr. Tesfu states that, “Yes, stress can decrease female libido. High levels of stress can disrupt hormonal balance, increase cortisol (a stress hormone) levels, and negatively impact mood and overall well-being, all of which can contribute to reduced sexual desire.”
To improve your low sexual drive and enjoy a healthier lifestyle, you can try to reduce your stress by:
Exercising more
Spending time in nature
Engaging with your hobbies
Speaking to a therapist
If you’re suffering from high levels of stress or depression, make sure to work with your doctor or therapist for the best treatment options.
5. Exercise
Exercise is a wonderful activity for improving mental and physical health. Plus, it can help to boost sexual desire in women, according to a review of multiple studies.
Daily exercise may help to increase low sex drive in women by:
Improving the cardiovascular system
Increasing self-esteem
Balancing hormones
Heightening nervous system response (which may enhance orgasm and pleasure)
Increasing natural lubrication
Even just 15 minutes a day can provide benefits, and some ways to get back into exercising at home include:
Walking around the neighborhood
Stretching
Yoga
Bodyweight exercises
Squats
Pushups
Dr. Tesfu noted that, “Regular exercise can have a positive impact on female sex drive. Exercise promotes the release of endorphins, which can enhance mood and reduce stress. Additionally, physical fitness can improve body image and self-confidence, factors that often influence sexual desire. Engaging in regular physical activity can help boost libido and improve overall sexual health.”
6. Acupuncture
Acupuncture is an ancient Chinese medicine where thin metal needles are placed into the patient’s skin in different areas, or acupoints, depending on the condition being treated.
In a two-year study of 24 women, researchers found that acupuncture had a 100% success rate (within the study) for improving female libido and even the pleasure response from sex.
With acupuncture for female libido, it was shown that women experienced benefits and enhancements for:
Sexual arousal
Vaginal lubrication
Orgasm
Sexual satisfaction
General sensations
With this many potential benefits, it’s worth talking to your doctor to see if acupuncture for libido is right for you.
7. Practice Mindfulness
Similar to meditation, mindfulness is a practice where you focus on your breath, your surroundings, and your thoughts without interference.
However, mindfulness can also extend beyond sitting with your eyes closed by becoming a full-time practice you employ throughout the day.
By helping a wide variety of ailments, mindfulness has been shown to increase libido and overall sexual satisfaction in women by:
Reducing stress
Improving sleeping habits
Providing a greater insight into one’s mental and physical arousal
Yoga can be a highly beneficial practice for female sexual health. It combines the benefits of exercise with mindfulness, both of which have been shown to improve women’s arousal and libido.Other benefits from yoga include:
Improve your cardiovascular system
Reduce anxiety
Encourage healthy sleeping habits
Provide energy
All of these benefits can help to increase libido and improve your overall health and well-being.
9. Cognitive Behavioral Therapy
Cognitive behavioral therapy (CBT) is a form of personalized goal-oriented therapy used to treat a variety of conditions including:
Anxiety
Depression
Eating disorders
Migraines
Insomnia
Chronic fatigue syndrome
Substance abuse
Personality disorders
While studies are limited regarding its use specifically for female libido, it can help a number of disorders that may lead to a diminished sexual drive like anxiety, depression, or insomnia.
By helping to reduce anxiety and depression, CBT could be beneficial to a woman’s sex drive in some situations.
Some potential CBT benefits for libido include:
Reduced stress
Improved sleeping habits
Better self-esteem
Reduced sexual anxiety
If you’re interested in CBT, make sure to talk with your doctor to see if it's right for you.
10. Check Your Medications
Studies have found that certain medications may cause a loss of libido in women. Most notably, antidepressants (SSRIs) were found to dramatically lower sexual drive in some women, regardless of their age.
The same study also found that women diagnosed with depression had a 50% to 70% chance of having an impaired sex drive even without medication. Treating depression, even with SSRIs, may help to increase libido among other potential benefits for some people.
If you’re suffering from depression, but have experienced a decrease in libido after starting medication, make sure to talk with your doctor to help find a solution.
In some cases, adjusting the dosage may be recommended as this can allow the medication to still work while reducing the side effects. Other times, a similar medication may be prescribed to see if the side effects are reduced.
Always talk with your doctor before stopping or adjusting the dosages of any prescribed medication.
11. Drink and Smoke Less
Excessive alcohol and tobacco consumption are both unhealthy in the long-term, and they may have a profound effect on women’s libido as well.
When we asked Dr. Tesfu about the effects of alcohol and smoking on libido she stated, “Yes, both drinking and smoking can affect female libido negatively.”
She explained in more detail that, “Excessive alcohol consumption can impair sexual function, decrease sensitivity, and lead to sexual difficulties. While moderate alcohol use may not have significant negative effects, heavy drinking can reduce libido. Smoking has been linked to reduced blood flow to sexual organs, which can affect arousal and sexual response. Smoking may also contribute to vaginal dryness, making sex uncomfortable.”
In multiple studies and reviews, it was found that women who excessively consumed alcohol were more likely to suffer from sexual dysfunction. Female smokers also had higher rates of libido loss than nonsmokers of a similar age.
While quitting may be the healthiest option, studies have shown that even reducing alcohol and cigarette consumption can lead to improvements in health and libido.
If you’re struggling with alcoholism or are addicted to nicotine, talk to your doctor about ways to safely reduce or quit these substances to help increase your sex drive and overall well-being.
12. Have an Equal Share of Household Chores
Having your partner help around the house with daily chores may actually increase your libido, according to studies. Researchers found that women who do the majority of chores within a relationship often have lower libidos relative to other women their age.
Some of the potential reasons for this include:
Exhaustion
Anxiety
Self-esteem issues
Resentment
Many of these relationship problems can build up over time into something bigger, and they may directly influence a woman’s libido if not addressed.
If your partner is doing fewer chores than you, it’s important to talk with them and explain how much it means for you to have them help. Some possible ways to even things out include:
Choosing days where one partner does all the chores
Splitting the chores evenly
Not taking over the other person's assigned chores, unless there's a valid reason
If a conversation doesn’t help, it may be important to speak with a couple’s therapist to help further address the issue.
Takeaways
These top 12 tips can help to increase a woman’s libido and overall health in many cases. Sometimes, you may need to try more than one of these tips for a noticeable effect, and make sure to give some time for each tip to work.
You can also try supplements like Libido Booster for Women which uses research-backed ingredients to help raise libido and sexual satisfaction.
Make sure to talk with your doctor before trying any supplements or lifestyle changes.
Dr. Blen Tesfu is a practicing physician who is also pursuing a master's in epidemiology and Public Health. She has extensive experience working in primary as well as Tertiary care settings, particularly with women's health and reproductive medicine, communicable diseases, and non-communicable illnesses. Throughout her role as General Practitioner, she has gained diverse knowledge and experience on complex medical topics and dedication to patient education and promotional activities for public well-being initiatives. She is passionate about staying up-to-date on the latest research findings through research publications, journal articles, and guidelines that help inform the best evidence-based practices when treating patients across different communities worldwide.
Sources:
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