If you have a low libido, it can be difficult to maintain intimate relationships.There are things you can do to increase your sex drive.It is important to figure out what is causing your low libido, such as stress or depression, a change in hormones, or a medication.Staying physically active and eating a healthy diet can help no matter what.It is important to communicate with your partner so you can find solutions that work for both of you.Your doctor may be able to prescribe medications that can help.
Step 1: 150 hours of aerobic exercise per week is what you should aim for.
You can boost your libido by exercising.In addition to raising your energy level and getting your blood pumping, it can also improve your self-confidence and body image.Most days of the week you can get at least 30 minutes of moderate aerobic exercise.Moderate aerobic exercise can include jogging, brisk walking, swimming, biking, dancing, and playing sports.Work up to it slowly if you are not used to exercising.You can start with a 10 or 15-minute walk at a comfortable pace 3 days a week, then gradually increase to a 30-minute jog 5 days per week.
Step 2: You should eat a balanced diet.
Eating well can improve your energy levels and help you look and feel your best, which may lead to a healthier libido.A well-balanced diet rich in fruits and vegetables, whole grains, lean meats, and healthy sources of fat includes olive oil, eggs and fish.There are certain foods that may improve your libido.
Step 3: You can boost your mood and energy by doing stress-relieving activities.
You are less likely to enjoy sex if you feel overwhelmed by stress.Doing stress-relieving exercises, such as yoga, meditation, deep breathing, or tai chi, can help you manage stress better.
Step 4: Don't drink and use tobacco.
Smoking, drinking, and doing recreational drugs can affect your sex drive.If you are dependent on any of these substances or unsure about how to quit, talk to your doctor.They can give you advice.Some women like drinking alcohol in moderation.Too much alcohol can affect your sexual performance.Don't drink more than 1-2 alcoholic drinks per day.
Step 5: It's a good idea to talk to your doctor about herbal supplements.
Many of the supplements on the market that claim to boost libido have not been thoroughly tested by the FDA or other government agencies.Since supplements can interact with other medications, you should always talk to your doctor before trying them.You should give your doctor a list of all the drugs and supplements you are taking.Discuss the risks and benefits of supplements with your doctor.L-arganine is one of the supplements that may be helpful for men.Some women may benefit from taking supplements.
Step 6: Discuss your feelings with an open and honest discussion.
If your needs and expectations are different from your partner's, being able to communicate effectively is important when you're struggling with a low libido.Explain what you are experiencing to your partner.Discuss what is happening in your life and relationship with them.You could say something like, "Hey, I know you've been frustrated by how little sex we're having lately, but it's been hard for me."Just the act of opening up to your partner may help deepen your connection and sense of emotional intimacy, which may ultimately increase your desire for physical closeness.
Step 7: Let your partner know what they can do to help.
Do not assume your partner knows what you want.Let them know if you are having trouble getting intimate because of something they are doing or not doing.You could say, "It's hard for me to get excited when we have sex in the same position all the time."Let your partner know what you like and don't like when you're having sex.You can say things like, "I love it when you stroke my hair like that," or "please don't do that, it's uncomfortable."
Step 8: Try to resolve any arguments between you.
It is hard to get to know your partner if you are angry, frustrated, or resentful.Try to work out what's bothering you if you've been arguing with your partner.You will both be more in the mood for sex once you get things off your chests and apologize to each other.If you are talking to your partner about something that is bothering you, use "I-language" to show that you take ownership of your feelings and aren't blaming them.It will be easier to resolve the conflict without fighting.Say something like, "I feel really hurt when you criticize my parents."You should give your partner a chance to speak and listen to what they have to say.
Step 9: Get intimate without sex for a while.
It may seem counterintuitive, but getting close without having sex can make you feel better.Don't expect your partner to have sex while you spend quality time together.Try getting intimate in other ways, like holding hands, cuddling, giving each other back rubs, or even just looking into the other person's eyes.Slowly you will be able to have sex again.It is possible to try intimate touching and kissing for a few nights without going all the way.
Step 10: Schedule times for sex.
It is easy to stop having sex when you are busy.It's possible to set aside times for intimate contact with your partner.It will help you get back into the habit and make your intimate moments more special.When you won't feel exhausted or pressured to rush through it, try to find a time that works for you.You could set aside a few hours every Friday.If you have kids, you could ask a relative to watch them or hire a babysitter so that you can have alone time with your partner.
Step 11: If you want to improve your sex life, try new things in bed.
You can get out of a rut if you work with your partner.It is possible to make a difference by having sex in a different location or time of day.It's a good idea to talk to your partner about trying new things.Say something like, "Hey, this is something I've always wanted to try."What do you think?Are you willing to do it?
Step 12: Extra guidance can be obtained by looking into couples counseling or sex therapy.
If you and your partner are having issues that are interfering with your interest in having sex, you can work with a counselor.Ask your doctor to recommend someone who has helped couples with sexual issues.A sex therapist or couples counselor can give the two of you simple things to try to improve your sex life, as well as help you uncover underlying issues that might be contributing to your low libido.
Step 13: If you are worried about your libido, see your doctor.
If you have trouble in your relationship because of your lack of libido, talk to your doctor.They can help you figure out the underlying cause of the issue and develop a treatment plan.Your doctor may want to do a physical exam and ask about your health history.They might ask you to fill out a questionnaire to find out more about your current sex life, physical health, and mental and emotional state.
Step 14: It's a good idea to talk to your doctor about your medications.
If your doctor thinks that the problem is linked to your medication, they may recommend changing it.Supplemental medications can be prescribed to help boost your libido.Don't stop taking your medication without talking to your doctor first.If you stop a medication abruptly, it could cause withdrawal symptoms or make your medical condition worse.Changes to your medication routine can be helped by your doctor.
Step 15: Diagnostic testing can find out if you have a medical condition.
Your doctor will likely do a medical work-up to find out if you have an underlying medical condition that can cause low libido.The A1C test is used to rule out Type 2 diabetes.If you allow your doctor to do a basic metabolic panel, he or she will be able to rule out chronic kidney disease and structural changes.They'll probably do a BPH exam and check for cancer.If you have sleep or snoring issues, your doctor may do a sleep study to rule out sleep apnea.
Step 16: Any underlying health conditions need to be managed.
If you lose your sex drive because of a physical or mental health issue, you may be able to regain it.Make sure to go for follow-up appointments if you have any health problems, and talk to your doctor about the best treatment plan for you.If you have a problem with sexual intercourse, your doctor may refer you to a physical therapist who can teach you some exercises.If you suffer from a mood disorder that affects your libido, your doctor may refer you to a sex therapist.
Step 17: Do you know if a medication can increase your libido?
There are medications that can help improve your libido if other treatment approaches aren't working.Let your doctor know about any other medications you are taking and major health conditions you may have if you talk to them about the potential risks and benefits of these medicines.flibanserin and hormones with small amounts of testosterone may help improve low sex drive in women.If your low libido is caused by low testosterone, you may benefit from taking testosterone supplements.If you have low testosterone, your doctor will do morning labs three times.They may do an exam.It's important to make sure you need testosterone since it has side effects like blood clot, heart attack, and stroke.
Step 18: There are problems in your relationship.
Poor libido is a result of being unhappy with your partner.Take some time to think about your relationship.Getting into a rut with your partner, especially if you have been together for a long time, could be a symptom of a loss of libido.
Step 19: It's a good idea to look at your health history for possible physical causes.
Illness can affect your libido.If your sex drive has been lower than usual, you might be dealing with some physical issues.
Step 20: You can check the side effects of your medication.
There are a lot of medications that can decrease your libido.If you have noticed a decrease in your libido after taking a new medication, you should talk to your doctor or pharmacist.Antidepressants and anti-anxiety medications are some of the drugs that can affect your libido or sexual function.
Step 21: Take a look at your current mood and stress levels.
If you are stressed out, anxious, or depressed, your libido is likely to suffer.People with depression are more likely to suffer from loss of libido.Consider if you have been feeling stressed or down recently.A loss of interest in things you normally enjoy can be a sign of stress or depression.
Step 22: Take note of life changes that could affect hormones.
Your sex drive is linked to hormones in your body.As you get older, your hormones change, as you go through certain life changes, such as pregnancy, childbirth, or menopause.Do you think your loss of libido is related to this life change?Have your hormones tested by your doctor.You can experience a decrease in sexual hormones as you age, but it is possible that you are experiencing symptoms of a hormone imbalance.
Step 23: Take a good look at your lifestyle and habits.
Being overly sedentary, eating poorly, not getting enough sleep, or using drugs and alcohol can all have an impact on your libido.If you want to know how much physical activity you get each week, try to keep a record of it.Obesity or weight gain can affect your libido, since they can reduce your energy and have a negative impact on your body image and self-esteem.