How To Increase Female Libido Instantly 2023: 4 Things To Do
Reviewed by Dr. Drew Sutton, MD
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Female libido refers to a woman’s sexual drive or desire to engage in sexual activity. It is a complex interplay of physiological, emotions, experiences, beliefs, lifestyle and relationships that influence a woman’s level of sexual interest. While a decrease in libido can occur for various reasons, including physical and mental health issues, relationship problems and hormonal imbalances, can also affect a woman’s quality of life and intimate relationships. Understanding and addressing the factors that contribute to female libido can help improve sexual health and overall well-being. In this context, it is essential to approach the subject with sensitivity and respect for each individual’s needs and desires.
How To Increase Female Libido Instantly?
- Communication: Open and honest communication with your partner can help you understand each other’s desires and needs better. Talk about what turns you on and what you would like to try to increase intimacy and sexual desire.
- Managing stress and fatigue: High levels of stress can affect libido. Engage in stress-reducing activities such as yoga, meditation, or deep breathing exercises. Finding ways to reduce stress, especially during sexual activities can result in increased sexual desire and satisfying sex life.
- Getting enough sleep: Lack of sleep can cause fatigue and a decrease in libido. Aiming for seven to eight hours of sleep each night can help promote healthy sexual desire and genital response. Find ways to get better sleep[1] so you can in turn have better sex.
- Exercise: Having a regular physical activity routine[2] can help increase blood flow to the genitals thus helping with arousal and improves sexual function.
- Eating a healthy diet: Eating a balanced diet rich in fruits, vegetables, whole grains, and lean protein and low in processed foods can provide essential nutrients and improve overall health, including sexual health.
- Experimenting with different positions or activities: Trying new things in the bedroom can help increase excitement and sexual desire.
- Seeking medical help: If a decrease in libido is caused by a medical condition, such as hormonal imbalances or menopause, seeking medical treatment may help improve sexual desire.
What Causes Low Libido In Women?
Low libido in women can be caused by a variety of factors, including:
- Hormonal changes: Hormonal fluctuations (i.e. menstrual cycles, pregnancy, breastfeeding, menopause) can affect a woman’s libido often due to low estrogen levels. When estrogen is low, decreased blood flow goes to the pelvic area resulting in less genital sensation and more time will be needed to build and achieve an orgasm.
- Medications: Certain medications, such as antidepressants and high blood pressure medications, can have side effects that reduce sexual desire, arousal and orgasm.
- Medical conditions: Chronic illnesses such as diabetes, urinary issues, arthritis, obesity, heart disease and psychiatric problems can affect sexual desire.
- Stress and anxiety: High levels of stress and anxiety can lead to a decrease in libido.
- Relationship problems: Relationship issues such as unresolved conflicts, lack of emotional intimacy, past or current partner issues or infidelity can lead to a decrease in sexual desire.
- Low self-esteem: Negative body image or low self-esteem can affect a woman’s sexual desire. This can especially be true if a woman has had surgery involving the breast, vagina, uterus or ovaries which can change how they feel about their body.
- Age: As women age, the estrogen levels decrease, which can cause a decrease in libido, especially since a woman will eventually experience menopause.
It’s important to note that these factors can interact with each other, making it challenging to pinpoint one specific cause. Addressing these underlying factors with lifestyle changes, therapy or medical treatment may help improve sexual desire.
How To Increase Female Libido Instantly?
Adjust Diet
A healthy and balanced diet can help increase libido in women. Here are some dietary recommendations that can improve sexual health:
- Eat a variety of fruits and vegetables: Fruits and vegetables are rich in essential vitamins, minerals, and antioxidants that can help improve blood flow to the genitals, which can increase sexual desire.
- Incorporate healthy fats: Healthy fats such as omega-3 fatty acids found in fatty fish, nuts and seeds can improve blood flow and support hormone production, which can improve libido.
- Consume lean protein: Protein-rich foods such as chicken, turkey, fish, tofu and legumes can provide essential amino acids that support hormone production and improve sexual function.
- Reduce processed foods and sugar: Processed foods and sugar can negatively affect hormonal balance, which can lead to a decrease in libido.
- Stay hydrated: Drinking enough water can help maintain proper blood flow to the genitals and improve sexual function.
- Consume foods rich in zinc: Zinc is an essential mineral for sexual health and can be found in oysters, nuts, seeds and legumes.
- Avoid excessive alcohol consumption: Excessive alcohol consumption can interfere with sexual function and hormone production, leading to a decrease in libido.
It’s important to note that diet alone may not be enough to address low libido in some cases, and it’s essential to consult a healthcare provider for a proper diagnosis and treatment plan.
Take Herbal Supplements
There are several herbal supplements that have been traditionally used to increase libido in women. However, it’s important to note that the efficacy and safety of these supplements may vary, and it’s essential to consult a healthcare provider before taking any herbal supplements. Here are some examples of herbal supplements that are believed to improve libido:
- Maca: Maca is a root vegetable that grows in the Andes mountains of Peru. It is commonly used as a natural remedy for low libido and has been shown to improve sexual function in women.
- Ginseng: Ginseng is an adaptogenic herb that has been used for centuries to enhance sexual function and improve overall health. It can help reduce stress and increase energy levels, which can positively impact sexual desire.
- Tribulus: Tribulus is a plant that has been used in traditional medicine to improve sexual function and increase libido. It is believed to work by increasing testosterone levels.
- Ashwagandha: Ashwagandha[3] is an adaptogenic herb that has been used in Ayurvedic medicine to improve sexual function and overall health. It can help reduce stress and improve energy levels, which can positively impact sexual desire.
- Damiana: Damiana is a shrub native to Mexico and Central America that has been traditionally used as an aphrodisiac. It is believed to work by increasing blood flow to the genitals and improving sexual function.
- Testosterone boosters: A boost in testosterone in women will help to increase libido. Here are the best testosterone boosters for women.
Again, it’s essential to consult a healthcare provider before taking any herbal supplements, especially if you have any pre-existing medical conditions or are taking any medications.
Get Enough Sleep
Getting enough sleep is crucial for maintaining overall health and well-being, including sexual health. Here are some ways that getting enough sleep can help increase libido in women:
- Improved energy levels: Getting enough sleep can help increase energy levels and reduce fatigue, which can positively impact sexual desire.
- Hormone regulation: Sleep is essential for regulating hormone production, including testosterone, which is important for sexual desire in both men and women.
- Reduced stress: Lack of sleep can increase stress levels, which can negatively impact sexual desire. Getting enough sleep can help reduce stress levels and improve mood, which can increase sexual desire.
- Improved blood flow: Sleep is important for improving blood flow, including blood flow to the genitals, which can increase sexual function and desire.
- Increased relaxation: Getting enough sleep can help increase relaxation and reduce anxiety, which can positively impact sexual desire.
It’s important to prioritize getting enough sleep by establishing a consistent sleep schedule, avoiding caffeine and alcohol before bedtime, creating a relaxing sleep environment and limiting screen time before bed. Additionally, addressing any underlying sleep disorders or issues with a healthcare provider can also improve overall sleep quality and sexual health.
Exercise More For Increased Libido
Regular exercise[4] can have numerous benefits for overall health, including sexual health and libido. Here are some ways that regular exercise can help increase libido in women:
- Improved blood flow: Exercise can help improve blood flow throughout the body, including to the genitals, which can increase sexual desire and function.
- Hormone regulation: Exercise can help regulate hormone production, including testosterone, which is important for sexual desire in both men and women.
- Reduced stress: Exercise can help reduce stress levels and improve mood, which can positively impact sexual desire.
- Increased energy and stamina: Regular exercise can help increase energy levels and improve overall physical stamina, which can positively impact sexual performance and desire.
- Improved body image: Regular exercise can help improve body image and self-esteem, which can positively impact sexual desire and confidence.
It’s important to engage in regular exercise that is enjoyable and sustainable, as this can increase the likelihood of sticking with it long-term. Aim for at least 30 minutes of moderate-intensity exercise most days of the week, such as brisk walking, swimming or cycling. Additionally, incorporating strength training and flexibility exercises can also improve overall physical fitness and sexual health.
Benefits Of Increasing Libido For Women
The health benefits of sex for women are:
- Improved sexual satisfaction: A higher libido can lead to more sexual activity, which can increase sexual pleasure and satisfaction.
- Enhanced intimacy and connection: Sexual intimacy can improve the emotional connection between partners and strengthen their relationship.
- Reduced stress and anxiety: Sexual activity can release endorphins that can help reduce stress and anxiety.
- Improved self-esteem: A satisfying sex life can boost self-confidence and self-esteem.
- Better overall health: Regular sexual activity has been linked to improved immune function, better cardiovascular health and lower blood pressure.
- Reduced pain: Sexual activity is involved in reward circuits that can release a chemical called endorphins[5], which can help reduce pain, including menstrual cramps and headaches.
- Improved sleep: Sexual activity can release hormones such as oxytocin, which can produce relaxing feelings and promote better sleep quality[6].
It’s important to note that the benefits of increasing libido may vary depending on the individual and the underlying causes of low libido. It’s essential to approach the subject with sensitivity and respect for each individual’s needs and desires.
Conclusion
Low libido can be a complex issue with a variety of potential causes, but there are many ways to increase sexual desire and improve sexual health in women. These can include making dietary changes, incorporating regular exercise, getting enough sleep and considering the use of herbal supplements under the guidance of a healthcare provider. It’s important to address any underlying medical issues or psychological factors that may be contributing to low libido, and to prioritize self-care and overall health for the benefit of sexual function and enjoyment. With the right approach and support, many women can improve their libido and enjoy a more satisfying sex life.
Frequently Asked Questions
Hormonal changes, medications (i.e. antidepressants), medical conditions (ie. diabetes, heart disease), stress and anxiety, relationship problems and low self esteem are some factors that can cause low libido in women.
Some ways to increase libido in women are: communication with your partner; managing stress and fatigue; getting enough sleep; exercise; eating a healthy diet; experimenting with different positions or activities and seeking medical help if needed.
The benefits of having an increased libido are: improved sexual satisfaction, enhanced intimacy and connection, reduced stress and anxiety, improved self-esteem, better health overall, reduced pain and improved sleep.
There is no specific diet, but there are foods that can be incorporated into a normal diet to increase libido. Consuming Healthy fats such as, fish, nuts and seeds, lean proteins, avoiding alcohol and processed foods are all lifestyle modifications that can help improve libido.
Although there are no specific exercises that increase libido, exercises that improve overall physical fitness, such as cardio and strength training, can increase energy levels and improve mood, which can positively impact sexual desire.
+ 6 sources
MIDSS adheres to strict procurement guidelines and relies on peer-reviewed studies, academic research institutes, and medical associations. We work mainly with peer-reviewed studies to ensure the accuracy of the information. We avoid the use of tertiary references. You can read about how we ensure the accuracy and timeliness of our content in our editorial process.
- Kalmbach, D.A., J. Todd Arnedt, Pillai, V.V. and Ciesla, J.A. (2015). The Impact of Sleep on Female Sexual Response and Behavior: A Pilot Study. The Journal of Sexual Medicine, [online] 12(5), pp.1221–1232. doi:https://doi.org/10.1111/jsm.12858.
- Utexas.edu. (2013). The Effects of Acute Exercise on Physiological Sexual Arousal in Women. [online] Available at: https://labs.la.utexas.edu/mestonlab/exercise-and-sexual-arousal-in-women/.
- Singh, N., Bhalla, M., Prashanti de Jager and Marilena Gilca (2011). An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda. African Journal of Traditional, Complementary and Alternative Medicines, [online] 8(5S). doi:https://doi.org/10.4314/ajtcam.v8i5s.9.
- Meston, C.M. and Stanton, A.M. (2017). The Effects of Acute Exercise on Physiological Sexual Arousal in Women. [online] doi:https://doi.org/10.1007/978-3-319-44558-8_13.
- Sprouse-Blum, A.S., Smith, G., Sugai, D. and Parsa, F.D. (2010). Understanding endorphins and their importance in pain management. Hawaii medical journal, [online] 69(3), pp.70–1. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3104618/.
- Kalmbach, D.A., J. Todd Arnedt, Pillai, V.V. and Ciesla, J.A. (2015). The Impact of Sleep on Female Sexual Response and Behavior: A Pilot Study. The Journal of Sexual Medicine, [online] 12(5), pp.1221–1232. doi:https://doi.org/10.1111/jsm.12858.
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