How to Increase Female Libido After 40 | 7 Natural Tips
Register a Mindvalley account and you can check out the first few lessons for free. “Less stress, more sex,” goes the saying.
Aphrodisiac Foods
Anything that supports cardiovascular health is going to support your sexual health. Dr. Amy Killen’s tip on how to increase libido in women: “A healthy lifestyle is honestly the most important thing you can do” — this includes exercising, breathing properly, eating a heart-healthy diet, ditching the tobacco, maintaining a healthy weight, sleeping well, minimizing stress, getting regular checkups, and so on. Estrogen, as you may know, is the main sex hormone in women and is released in a cyclical pattern. Testosterone is the other main one, being a precursor to estrogen.
Other Holistic Approaches
Both reach peak levels just before ovulation, and when they do, that’s when a woman feels most excited and aroused. Unfortunately, these levels do drop, one main reason being menopause. So when you’re looking at how to increase libido in older women, it’s important to understand your hormones and optimize them through healthy lifestyle changes. Dr. Amy Killen’s tip on how to increase libido in women: “I would recommend getting all these hormones checked. Or should it be “more sex, tadalis 20 less stress”?
| Supplement Name | Active Ingredient | Typical Dosage | Notes |
|---|---|---|---|
| Maca Root | Maca polysaccharides | 1-3 grams daily | May improve energy and desire |
| Tribulus Terrestris | Saponins | 250-750 mg/day | Linked to increased libido |
| Fenugreek | Furostanolic saponins | 500-600 mg/day | May enhance sexual arousal |
| Ginseng | Ginsenosides | 200-400 mg/day | Can boost libido and mood |
Low libido (also referred to as low sex drive) is a term used to describe a decrease in your sexual appetite. While low libido can impact everyone, women* tend to feel like their sex drive has taken a dip more often than men: an estimated 1 in 3 women will experience what they regard as a drop in their libido at some point in their lives, compared to 1 in 5 men.
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Despite how common it is for these fluctuations to occur, the concept of libido being high or low isn’t exactly a precise measure - there’s no baseline metric for how sexually aroused you should be feeling.
| Factor | Effect on Libido | Suggested Interventions |
|---|---|---|
| Body Image Concerns | Decreases desire | Counseling, self-esteem building |
| Relationship Satisfaction | Strongly correlates with desire | Couples therapy |
| Depression | Often reduces libido | Antidepressants, therapy |
| Anxiety | Impairs sexual arousal | Relaxation techniques, therapy |
In reality, sexual desire is experienced on a different spectrum for everyone. Libido can also be affected by countless factors, such as age, lifestyle, hormonal changes, stress, relationship issues, medications and more. Whether you're looking to reignite a spark in your relationship, seeking ways to feel more connected with your own body, or educating yourself on the connection between libido and mental and physical health, Sesame’s here to talk about sex!
Ways to Improve Sexual Health
There’s a link between a person’s environment and sexual behavior. A research article in Environmental Health Perspectives provides a list of factors that impact sexual health, including: Dr. Killen explains, in her Mindvalley Quest, that while estrogen and testosterone bolster sexual function, it’s normal for them to reduce with aging. However, she adds, “The types of changes we’re seeing now in these hormone levels” — mostly due to the factors listed — “is not normal and could lead to not only sexual dysfunction but also infertility for an entire population.” The great thing about this modern era is that we’re celebrating the process of aging. It’s no longer about anti-aging but about graceful aging.
4. Social health
And learning how to increase libido in women is a great place to start. “Sex maybe isn’t just something we do for pleasure,” Dr. Killen suggests. “Maybe it’s also something we could do as a sort of medicine, you know? It’s self-soothing, for sure, but there’s maybe more to it.” In her talk at A-Fest 2022, she shares how you can increase your drive and awaken your inner sex goddess. In this blog, we’ll address common ideologies and misconceptions about women's libido along with medically-backed tips to support your sexual well-being. A common - but inaccurate - myth is that women should be able to simply snap their fingers and feel aroused.
- Incorporate foods rich in healthy fats like avocados and nuts for hormonal production.
- Practice positive affirmations to boost confidence and sexual self-esteem.
- Use music or ambient sounds to create a romantic atmosphere.
- Limit exposure to hormonal disruptors like BPA and parabens.
- Schedule intimate moments to prioritize and foster desire intentionally.
- Seek professional help for medical conditions affecting libido.
- Keep a journal to track factors influencing your sexual desire and habits.
In reality, though, the speed and intensity of sexual desire is nuanced and different for everyone. According to researcher and author Emily Nagoski, there are actually many kinds of sexual desire: Spontaneous sexual desire: Like its namesake, this type of desire shows up immediately regardless of stimulation.
- Practice gratitude and positive thinking to enhance overall emotional well-being.
- Incorporate adaptogenic herbs like ashwagandha to reduce stress and support hormones.
- Limit exposure to artificial chemicals that may interfere with hormonal balance.
- Experiment with scented oils or candles to enhance the romantic environment.
- Maintain regular health checkups to address underlying medical issues.
- Build emotional intimacy by sharing feelings and experiences with your partner.
- Use visualization techniques to mentally prepare and increase arousal.
In other words, you go from not being in the mood, to being in the mood.
| Exercise Type | Benefits | Recommended Frequency |
|---|---|---|
| Kegel Exercises | Strengthen pelvic floor muscles | Daily, 10 minutes |
| Cardiovascular Exercise | Improve blood flow and stamina | 3-5 times/week |
| Yoga | Reduce stress, enhance flexibility | 2-3 times/week |
| Aerobic Dance | Boost energy and mood | 3 times/week |
Interestingly, only about 15% of women experience spontaneous desire. Responsive sexual desire: This type of desire occurs in response to an external environmental factor, like physical touch or reading a steamy book. Around 30% of women experience this type of desire. Contextual sexual desire: With contextual desire, your libido is affected by different circumstances. For example, if you’re stressed with a new work project or anxious about a life event (parenting, divorce, loss), your libido may not feel as heightened. However, the context of a romantic date night or an evening away from your kids may reignite the flame. About 50% of women experience contextual desire.
Health Conditions That Affect Libido—and How to Treat Them
These four are bite-sized summaries, but you can get more insight into the full version of the talk: One of the most common myths about sex is that the genitals are the most powerful sexual organs. Debunked: the brain is, by far, the most powerful. Not only does it release feel-good neurotransmitters and hormones, but it also makes you feel aroused and experience intense pleasure associated with orgasm. What’s vardenafil for erectile dysfunction price more, studies show that mindfulness can help with sexual well-being. A 2019 research article in the Journal of Sex & Marital Therapy explains that sexually mindful individuals tend to have better self-esteem, greater intimacy, and diminished cognitive distraction — all these lead to satisfaction with their sex lives.
2. Consider Prescription Medications
Dr. Amy Killen’s tip on how to increase libido in women: “The breath work, the meditation, the walks in nature, the journaling… All of this is so important and I would absolutely recommend starting with those things to get your mind in this sort of parasympathetic rest and relax state.” Unfortunately, as we get older, our blood vessels start to fill with plaque and narrow, causing a decrease in nitric oxide and the circulation to be less than optimal. This, according to Dr. Killen, is a major cause of sexual dysfunction in women. So it’s important to ensure you choose a healthier lifestyle. In other words, some women may be able to feel immediate desire at the drop of a hat. For others, however, it’s more likely that factors like environment, mental health or physical health may need to be addressed in order to heighten libido. Because of this, it’s important to navigate sexual health and desire with confidence and curiosity - and without judgment. For some, sexual desire ignites quickly and seemingly out of nowhere and can be triggered by a thought, a sight, or even a sudden impulse. For others, sexual desire unfolds more gradually, requiring sustained stimulation and a buildup of emotional or physical intimacy over time. We’ve listed out both shorter-term and longer-term methods for boosting libido below. The following tips may be effective for those who want to boost libido quickly.
Hormone Therapy for Low Libido
Sex is like a great connector, according to Dr. Killen. Not only does it connect you to your partner (if you have one), but more importantly, it’s connecting you to yourself. So if you’re amped up about changing your sexual health and, ultimately, your sex life, explore more with Dr. Killen in her The Science of Great Sex Quest. Many women - especially those who are menopausal or postmenopausal - experience vaginal dryness.
10 Ways to Increase Female Libido
… The good news is we have some better testing, better ways to be able to look at your hormones and really give you more information about what’s going on.” Talking about the libido without highlighting the sexual organs is like talking about bread without mentioning the flour. And it’s important to understand how to support them. The female sexual organs — the vagina, uterus, fallopian tubes, and ovaries — can be found in the pelvis. Lining the bottom of the pelvis, are several muscles called the pelvic floor muscles. When it comes to sexual function, these muscles have a number of essential responsibilities: Help push blood into the clitoris and keep it there during sex.
3. Communicate wisely
Increases the feeling of pleasure during vaginal penetration. While pelvic floor muscles are important for sex, they can become too weak or tight. So looking into whether yours is the former or latter can help you explore exercises to strengthen or relax it. Dr. Amy Killen’s tip on how to increase libido in women: “There’s a couple of different gadgets out there now that can be used,” including transcutaneous electrical nerve stimulation (TENS) devices, gamified Kegels, and intravaginal red light therapy. It can be a result of stress, hormonal changes, medications, aging, menstrual cycles and more. It can also be uncomfortable or even painful, which can make it difficult to get in the mood for intimacy. Luckily, studies show that personal lubricants can make your sex life far more enjoyable. Lube can reduce friction caused by vaginal dryness, make sex more comfortable and pleasurable.
Precautions and Considerations
One recommendation to boost sex drive is through social connections. An example of how to increase libido in young women fast would be to spark a responsive desire through body language. In her Quest on Mindvalley, Dr. Killen shares that her patients who have problems with sexual dysfunction don’t necessarily complain about their physical health problems, like difficulty sleeping or high blood pressure. Instead, they tell her that they feel disconnected from their partner.
6. Reinvent Your Couple's Relationship and Your Sexual Intercourse
“Sex gives us the opportunity to deeply connect with a partner,” she explains. “It gives us the opportunity to exercise our humanness in a world and a time where that’s becoming more and more of a rarity.” When looking at how to increase libido in women, we don’t often associate it with spirituality. However, it could be used as a transcendent experience, something similar to the teachings of the kama sutra. In fact, a 2021 study looked into the practice of orgasmic meditation to achieve mystical-type experiences as opposed to using psilocybin. The researchers found that the meditative practice, which involves manual stimulation of the clitoris, can trigger more mystical experiences than using that particular hallucinogenic substance.