What is the libido? What influences the libido? How do I increase my libido?
Libido is the Latin term for sexual desire, drive, lust, psychosexual energy, and sexual appetite. Social, psychological, and biological factors all play a role in it.
From a biological standpoint, hormones primarily affect how the libido functions. Hormone levels (testosterone in men and progesterone and estrogen in women) usually decrease with age.
We cannot stop time, but we can stop the decrease in sexual desire very effectively. And not only that, we can even increase our sexual desire at an advanced age, so sex is much better than before. How is it possible? What else affects libido?
The following factors (with examples in parentheses) primarily affect hormone levels:
diseases of civilization (diabetes, obesity, cardiovascular diseases, high blood pressure, high cholesterol)
side effects of some medications (antidepressants, hormonal contraceptives, antihistamines, antiepileptics)
lifestyle (lack of sleep, unbalanced diet, lack of exercise, alcohol, tobacco)
psychological and relational causes (anxiety, depression, relationship problems, fear of pregnancy, moral inhibitions)
Before we decide to go to the doctor to rule out any more serious diseases, we can try to help ourselves by adjusting our lifestyle.
Break bad habits and put the following step-by-step recommendations into practice:
Get enough sleep.
It is said that going to sleep before midnight brings more rest than after midnight. If you don’t feel refreshed in the morning, it’s time to make changes, such as going to bed an hour earlier than usual. The more intensely we work, the more intensely and better we should be able to rest.
Incorporate regular exercise.
When we sit all day at work and drive to work, we don’t get much exercise (and the walk between the couch and the fridge doesn’t count). A brisk walk in the fresh air or interval exercise, for example, oxygenates and energizes the body, increases blood flow, and releases many hormones that make us feel better, mainly endorphins, serotonin, and dopamine.
Some types of exercise even increase testosterone levels. The important thing is to choose the type of exercise appropriate to our physical abilities and to move regularly, alternating days of activity with days of rest.
Fatty and generally difficult-to-digest foods do not give us more energy. Pizza and fries have never made anyone a champion in bed. But the following foods will help you on your way to a higher sexual desire:
Fish : contains omega-3 unsaturated fatty acids and the amino acid L-arginine (which promotes potency and libido).
Shrimp and oysters : contain zinc.
Pineapple and bananas : contain the enzyme bromelain.
Avocado : contains vitamin E (which improves sperm quality) and zinc (which increases testosterone levels).
Spinach and leafy vegetables : contain folic acid.
Coffee : a cup a day helps blood circulation and relaxation due to its caffeine content (yerba mate or matcha can also help).
High-fat chocolate – increases serotonin and dopamine levels.
Treat psychological and relational causes.
Stress, anxiety, and depression are common causes of decreased interest in sex. Delaying the solution of the causes further aggravates the problem. Consultation with a specialist (psychologist, psychiatrist, or psychotherapist) is highly recommended if changes in lifestyle do not lead to the expected improvement in the psychological state.
Relational causes of low libido span a wide range of social interactions. Relationship problems are the most common cause. Lack of privacy or time to oneself, boredom, existential concerns, and health complications all have a negative effect on libido. The foundation of the solution is communication, mutual trust, honesty, openness, and a joint effort to make things right.
Tips to rekindle the romance in bed: Prearranged time reserved for the two of you (no disturbing elements: phones turned off, children away from home), intimate atmosphere, soft and pleasant music, scented candles, massage oils, sex toys
The media generates pressure for physical perfection and performance. Perceiving yourself as unattractive decreases self-esteem and self-confidence. This can lead to suppressed libido, fear of relationships, and consequent sexual frustration. It’s important to remember that photos on social media are often carefully edited and differ greatly from the normal appearance of the sitter. Nobody is perfect.
Aging does not necessarily mean decay, it can also mean maturation. It is largely up to us how we approach life. By leading a healthy lifestyle, staying active, and keeping an open mind to new experiences, we can delay aging and loss of zest for life, including our sexual lives. Life is not to be survived; it is to be lived. Let’s do it with pleasure!