Low Libido
Signs // Causes // Relief // More Help
If you’ve experienced a dip in your sex drive recently, you may be wondering whether it’s merely a brief lull or a more serious sign of low libido.
It’s normal for your needs to ebb and flow over time. Your sex drive may decrease when you’re between relationships, squabbling with your partner, or dealing with work stress. Likewise, it may rev up if you’re in a new relationship, feeling extra-confident, or rewatching Bridgerton.
It’s also common for female libido to slow down with age, especially during perimenopause and menopause. Research suggests up to 55 percent of women experience decreased sexual desire during menopause.
So what causes low libido, and how can you increase your sex drive naturally? That’s what we’re here to find out.
Signs of Low Libido
There’s no one-size-fits-all metric that defines a healthy libido, so focus on how you feel about your current frequency. “Everyone’s sex drive is different, so ‘normal’ really depends on what feels natural and fulfilling for you,” says Edmond Hakimi, DO, an internal medicine physician and medical director at Wellbridge.
Some common signs of low libido include:
- Persistent lack of interest in sexual activity
- Fewer sexual thoughts
- Difficulty becoming aroused
- Feeling disconnected emotionally or physically during intimacy
“If these changes bother you or are affecting your relationships, it could be a sign of low libido,” Hakimi adds. “The key is to pay attention to how you feel and whether your desire matches what you want for yourself and your relationship.”
What Causes Low Libido in Women?
If you’ve been dealing with lower-than-usual libido, a variety of physical, emotional, and social factors could be contributing. Here are a few of the most common causes of low sex drive in women.
Stress
“Chronic stress is one of the biggest libido killers out there,” says Holly Wood, PhD, LMFT, a doctor of human sexuality and AASECT-certified sex therapist based in San Clemente, California.
“When you’re constantly stressed about work, finances, or other life pressures, your body releases stress hormones like cortisol, which can interfere with your ability to relax and enjoy sexual experiences.”
The cortisol response is meant to address immediate threats, ordering the release of adrenaline and blood sugar and deprioritizing other body functions. But chronic stress can make this response constant, taking a toll on your energy level and motivation, sidelining reproductive function, and causing physical symptoms like tension and fatigue.
All of this may make it harder to get in the mood, Wood says.
Hormone changes
“Hormones like estrogen, progesterone, and testosterone are major players in sexual desire,” Hakimi says. “When these hormones are in balance, libido tends to be stronger.”
But when hormones are out of balance, or hormone levels start to decline with age, you may notice changes in your libido. “During perimenopause and menopause, estrogen levels drop, which can lead to vaginal dryness and discomfort during sex, while declining testosterone levels can reduce sexual interest,” Hakimi adds.
Relationship issues
If your relationship has been strained recently, that can dampen your desire. “Unresolved conflicts, lack of communication, or trust issues with a partner can create emotional distance, which can turn into physical distance,” Wood says. “If you’re not feeling connected or secure in your relationship, it’s natural for your desire for intimacy to decrease.”
Alcohol, smoking, and other substance use
A recent meta-analysis, which involved more than 50,000 women across seven studies, found that alcohol increases the chance of sexual dysfunction in women by 74 percent.
“While a drink or two can sometimes help people relax, excessive alcohol consumption can actually lower your sex drive over time,” Wood says. “Alcohol is a depressant, and drinking too much can interfere with the body’s ability to experience arousal.”
Smoking can also interfere with your sex drive. Research has linked it to hormone fluctuations that can cause sexual dysfunction in women. Recreational drug use may also lead to long-term changes in sexual function, Wood adds.
Underlying health concerns
Certain chronic illnesses may cause physical symptoms that make sexual activity less comfortable or desirable, Wood says. If you or your partner are experiencing sexual dysfunction, that can also affect your libido. Negative past experiences and certain mental health issues (including depression, anxiety, and negative body image) may also have an impact.
If you feel you are experiencing sexual dysfunction that may be medical or psychological in origin, you should consult with a healthcare professional.
7 Natural Ways to Increase Libido
No matter what’s causing low libido, there are a few simple measures you can take to try to recharge your sex drive. And even beyond the bedroom, these healthy habits can help improve your overall wellbeing and hormone balance.
1. Practice mindfulness for stress relief
Keeping your stress level in check can help prevent those spikes in cortisol that can disrupt hormonal balance. “To manage stress, try mindfulness practices like meditation or deep breathing exercises,” Hakimi says.
You can start by practicing mindfulness in non-sexual situations, and then gradually introduce those concepts during moments of intimacy: Minimize distractions, focus on your breathing, and train your attention on the moment.
2. Increase your physical activity
“Exercise benefits libido by improving blood flow, boosting mood, and reducing stress — factors that all enhance sexual health,” Hakimi says. “Regular physical activity also helps balance hormones and boosts confidence in your body.”
To help boost libido, he says, your workout routine should include a mix of:
3. Eat for the sex life you want
The Western diet is indirectly linked to sexual dysfunction.
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Making changes to your diet by incorporating whole, balanced, and nutrient-rich foods can have positive effects on heart health, hormone balance, and energy levels, all of which may impact libido.
It is recommended to focus on whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. While there isn’t strong evidence for specific foods that directly boost libido, common examples of these include:
Conversely, a diet high in processed foods and sugar can deplete your energy levels and have a negative impact on your hormones. Excessive sodium intake is particularly linked to poor vascular health and should be consumed in moderation.
In addition to a well-rounded diet, certain supplements containing vitamins, minerals, and nutrients may also support a healthy libido. Some supplements to consider adding to your routine are:
– Zinc: A deficiency in zinc has been associated with lower testosterone levels and reduced sexual function.
– Omega-3s: Found in fish like salmon, omega-3 fatty acids help reduce inflammation and improve circulation, which can benefit libido.
– Ashwagandha: This adaptogenic herb promotes healthy sleep and helps the body adapt to stress.
– Ginkgo biloba: Extract from ginkgo tree leaves has been studied for its potential effects on sexual function.
– Ginseng: Some studies suggest that ginseng may have positive effects on arousal and sexual function in certain populations.
Getting at least seven hours of sleep each night is crucial for a healthy libido. Lack of sleep can disrupt hormone production, increase stress, and cause fatigue, all of which can lower sexual desire. To support a healthy sex drive, aim for seven to nine hours of sleep per night and avoid screen time, heavy meals, and caffeine close to bedtime.
Quitting smoking and reducing alcohol intake can boost energy levels and improve blood flow, both of which support a healthy sex drive. Strengthening your relationship with your partner through open communication and emotional connection outside the bedroom can also help improve libido. Small gestures like holding hands, cuddling, and engaging in deep conversations can make a significant difference.
If you’ve tried these strategies and still need assistance, consider reaching out to a healthcare provider. They can help identify underlying causes and create a personalized plan to help you feel like yourself again. Alternatively, you can explore at-home healthcare options like Hello Alpha, which connects you with board-certified medical professionals specializing in women’s health for personalized guidance on various health concerns. Please rewrite the following sentence for me.