Several factors can contribute to low libido after 40. Women may begin experiencing perimenopausal symptoms such as vaginal dryness, weight gain and insomnia, which can affect sexual desire.
Testosterone levels can also decrease, which can impact sexual desire. However, there are ways to increase your libido and spice up your sex life.
Exercise
It’s no secret that a healthy diet, regular exercise and getting enough sleep are key to boosting libido. However, did you know that exercise can also help you have more orgasms?
Research shows that men and women who exercise often experience more orgasms during sex. This is because exercising boosts testosterone levels, which can help increase sexual desire. However, it’s important to note that these hormone levels don’t remain high all day after you work out. Generally, they’ll peak about 15 minutes after you finish your workout.
In addition to boosting libido, exercise also improves mood and reduces stress and anxiety. Mood and stress are known to negatively impact libido, so doing everything you can to manage your mood and alleviate your stress can really make a difference when it comes to your libido.
For example, a recent study found that people who practice mindfulness exercises like meditation or yoga can reduce their feelings of stress and improve their libido. Another thing you can do to help your libido is to try new activities that promote non-penetrative sex, such as fondling and oral sex.
Finally, exercise can help you build confidence and self-esteem, which can also boost libido. If you suffer from low self-esteem or depression, consider seeking professional help. For instance, Blueheart offers sex therapy delivered digitally for people with libido or desire problems.
Healthy Diet
For both men and women, a healthy diet can help boost libido. Adding more nutritious foods and eliminating bad habits like excessive drinking can make a significant difference. Some herbal supplements are also believed to increase libido. However, people should always consult a professional before taking any such supplement as it may interact with existing medications. Examples of these include acetyl L-carnitine, L-arginine, tribulus terrestris and fenugreek.
For women, menopause and hormone changes can affect libido. In the 40s, a woman’s ovaries begin to produce less estrogen and other hormones that can cause dryness, reduced orgasms and decreased sexual desire. A doctor can prescribe hormone replacement therapy to address these symptoms.
Other common causes of low libido in the 40s are certain health conditions and medications. For example, high blood pressure medicines can affect libido in men, and some birth control pills decrease libido in women. In addition to medication, exercise can increase blood flow and lubrication in the genitals. In addition, women can try kegel exercises to strengthen the pelvic floor muscles and possibly improve orgasms.
For couples, more foreplay activities like massages, oral sex and cuddling can increase stimulation and arousal, helping to rekindle the love spark. Couples should also try to avoid focusing solely on penetration as this can become boring and unsatisfying over time.
Stress Management
Stress, depression and anxiety are linked to low libido in both men and women. Working to manage your mood, through activities such as exercise, a healthy diet, getting enough sleep and practicing good communication with your partner, could help boost your desire in the bedroom.
If you’re a woman, hormone changes may also be playing a role in your decreased libido as you head into perimenopause or menopause. A drop in estrogen levels can cool your libido and contribute to vaginal dryness, hot flashes, and other symptoms. If you’re concerned about this, speak to your doctor about hormone replacement therapy (HRT) or other treatment options.
For both men and women, a decrease in sexual desire can be frustrating, especially when it adds to tension in your relationships. However, there are many ways to improve your libido after 40, including making healthy lifestyle choices and seeking expert advice when necessary.
Remember, your sex drive ebbs and flows daily and is not a permanent change. If you feel your desire is low, it’s important to focus on your relationship, communicate with your partner and take care of yourself so that you can both experience a renewed sense of sexual interest. You can also discuss your concerns with a therapist to help you work through any issues that might be contributing to a loss of desire.
Get Enough Sleep
In addition to being a good way to improve your overall health, getting enough sleep can also boost your libido. In fact, a study published in the journal Sexual Medicine found that people who got more sleep had higher levels of sexual desire. For both males and females, one of the most common reasons for low libido is not getting enough rest.
While some people believe that a lack of sex drive after 40 is a normal part of aging, this isn’t necessarily true. In fact, there are a number of different strategies you can try to increase your libido after 40, including exercising regularly, eating a healthy diet, and eliminating stress.
For men, testosterone plays a key role in libido, and as men age, their testosterone levels begin to decline. In addition, other factors can impact libido, such as stress, poor sleep, and certain health conditions. Testosterone replacement therapy and other hormone therapies can help to increase libido in men over 40.
In terms of women, sex drives tend to dip during the 40s because of a drop in estrogen. In addition, other factors such as a busy schedule, career pressures, and the desire to have children can affect a woman’s libido. However, a woman’s libido can be increased through exercise, a nutritious diet, reducing stress, and getting plenty of sleep.
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