Understanding and addressing low libido in women

Traiter la Baisse de Libido Chez la Femme 

Low libido in women is a complex issue that can arise at different stages of life and affect many women. Regardless of the causes, this decrease in sexual desire can impact not only personal satisfaction but also your relationship. Fortunately, there are ways to understand the causes of low sexual desire and find suitable solutions.

In this article, we will explain the main physical and psychological causes of this condition, discuss possible solutions, and provide tips to regain a fulfilling sex life.

Physical factors

Hormonal changes

Hormonal fluctuations, even during the menstrual cycle and throughout a woman’s life, play a key role in reducing sexual desire. These changes occur particularly during menopause, pregnancy, or after childbirth. A drop in oestrogen levels can lead to vaginal dryness, hot flashes, discomfort during intercourse, and a decrease in sexual desire.

Solution: It is recommended to consult a healthcare professional, such as a doctor or an endocrinologist, to thoroughly assess your situation. They can determine whether hormone replacement therapy is suitable for your specific needs, taking into account various factors, including your overall health, medical history, and previous treatments.

Chronic health issues

Diseases such as diabetes, hypothyroidism, heart disorders, or even breast cancer are among the causes of a loss of libido, as they can affect sexual function in multiple ways. They reduce blood flow to the genital organs, leading to difficulties in maintaining an adequate sexual response, while also decreasing overall energy and vitality. Additionally, these conditions, along with their treatments, can disrupt hormonal balance or cause side effects, further complicating the situation.

Solution: Adopting a healthier lifestyle involves incorporating daily habits such as a balanced diet rich in fruits, vegetables, proteins, and whole grains, along with adequate hydration. It also includes engaging in regular physical activity suited to your abilities, such as walking, yoga, or sports. Reducing or eliminating harmful behaviors, like excessive consumption of alcohol, tobacco, or processed foods, is equally important. Additionally, following your doctor’s recommendations means adhering to medical prescriptions, undergoing recommended health check-ups, and actively participating in your healthcare by asking questions or reporting any unusual symptoms. Together, these actions help prevent health issues and significantly improve overall quality of life.

Medications

The use of prescription medications such as certain antidepressants, hormonal contraceptives like the birth control pill or hormonal IUD, as well as beta-blockers, can impact libido and cause a decrease in sexual desire as a side effect. This is due to their influence on hormones or neurotransmitters that play a key role in regulating libido. For instance, hormonal contraceptives alter hormone levels in the body to prevent pregnancy, but this hormonal modulation can also lead to low libido in some individuals. Similarly, antidepressants can affect serotonin levels in the brain, which may diminish libido, while beta-blockers, used for cardiovascular conditions, can reduce arousal by slowing down bodily functions. These side effects vary from person to person, so it’s essential to discuss them with a healthcare professional to find the most suitable solution.

Solution: Some medications can impact sexual pleasure by reducing libido as a side effect. If you experience a decrease in desire, it’s important to talk to your general practitioner. They can assess your current treatment and, if necessary, adjust prescriptions to minimise these side effects while addressing your health needs.

Psychological factors

Stress and anxiety

Chronic stress or prolonged periods of anxiety can have a direct impact on sexual arousal by disrupting the natural functioning of the body and mind. Constant stress releases hormones like cortisol, which can lower libido and impair sexual response. Factors such as intense work demands, the pressure of family responsibilities, or negative or traumatic sexual experiences can exacerbate this state. These elements can create a vicious cycle where emotional and mental tension suppresses sexual desire, making it difficult to relax or fully enjoy moments of intimacy.

Depression

Mental health plays a crucial role in low libido, particularly among women. According to a study conducted by the World Health Organization (WHO), over 40% of women suffering from depression report a decrease or absence of sexual desire. This phenomenon can be attributed to symptoms such as persistent fatigue, stress, anxiety, and low self-esteem, which directly affect the ability to experience pleasure or maintain emotional intimacy.

For example, research published in the Journal of Sexual Medicine*highlighted that women with moderate to severe depression were 2 to 3 times more likely to report sexual desire disorders compared to those without depressive symptoms. Additionally, commonly used medications to treat depression, such as selective serotonin re-uptake inhibitors (SSRIs), can also have side effects like reduced libido.

Finally, external factors related to mental health, such as chronic stress at work or in personal life, exacerbate this phenomenon, creating a vicious cycle. These situations highlight the importance of addressing mental health to improve overall well-being, including in the realm of sexual health.

A lack of communication within the couple can explain the decrease in female libido.

Relationship problems

A lack of communication or conflicts within the couple can also explain the decrease in female libido. When partners don’t share their needs, expectations, or frustrations, it can create emotional distance that impacts their intimate life. Additionally, unresolved relationship issues, such as a lack of trust, frequent arguments, or an imbalance in responsibilities, can have a lasting effect on desire and intimacy within the relationship.

Solution: Considering couples therapy can be an essential step in resolving tensions and rebuilding connection, especially when issues like low libido are linked to relationship difficulties, depression, stress, or anxiety. Therapy provides a safe space to explore the underlying causes of these problems, whether they are emotional, physical, or psychological.

In cases where low libido is caused by relationship conflicts, therapy helps improve communication and restore emotional intimacy, which often serves as a crucial foundation for physical desire. For instance, a study published in the *Journal of Sex & Marital Therapy* found that couples participating in therapy focused on communication and conflict resolution experienced significant improvements in both sexual and emotional satisfaction. This highlights the importance of addressing emotional aspects to rekindle desire.

When low libido is linked to depression, stress, or anxiety, a combination of individual therapy and stress management techniques can be beneficial. Tools such as mindfulness or relaxation exercises, integrated into cognitive-behavioural therapies, can help reduce the impact of stress on libido. Research conducted by Brotto et al. (2015) demonstrated that applying mindfulness therapy to sexual desire issues improved overall well-being and encouraged the restoration of a satisfying intimate life.

Finally, when applied consistently, these approaches can be effective in rekindling physical connection and improving communication within the couple.

Importance of communication with your partner

Dialogue is essential to overcoming a lack of libido. Expressing your feelings, discussing concerns, or exploring fantasies can reignite desire. If you notice a lack of communication, try scheduling dedicated moments for discussion or activities that enhance intimacy, such as couple getaways. As renowned therapist and author Esther Perel highlights: “Intimacy is not solely nurtured by closeness, but also by curiosity and sincere sharing.” By fostering open communication and investing time in strengthening emotional connection, you can restore balance in the relationship and rekindle the spark of desire.

Medical and therapeutic solutions

Hormonal therapies

During menopause, oestrogen-based treatments, such as vaginal creams, rings, or tablets, can help restore vaginal lubrication and reduce pain associated with sexual activity.

Medications to increase libido

Options like flibanserin (often called the “female Viagra”) or bremelanotide are available to enhance female desire, though their effectiveness varies from woman to woman. Flibanserin works on neurotransmitters in the brain, while bremelanotide stimulates specific receptors to promote desire. Just as men can take medications to address erectile dysfunction, women should feel comfortable using these treatments if needed, especially when their decreased desire is linked to hormonal imbalances.

Couples therapy helps in cases of low libido

Couple’s therapy

A couples therapist can help you rebuild your intimate and emotional life by providing a safe and neutral space to address relationship challenges. During sessions, partners explore various topics, such as recurring conflicts, communication issues, unmet expectations, or more sensitive matters like sexual dysfunction. Therapy helps identify the root causes of tensions and develop concrete strategies to strengthen the emotional and physical bond.

The duration of therapy depends on the couple’s specific needs, but it can range from several weeks to several months. Each session allows progress at your own pace, with the goal of restoring lasting harmony and mutual understanding. With the support of a therapist, it is possible to overcome obstacles and reconnect with a fulfilling relationship.

Lifestyle changes to boost libido

Balanced diet

Adopting a diet rich in fruits, vegetables, and lean proteins while limiting alcohol consumption promotes healthy blood circulation, which is essential for sexual function. Vitamins, minerals, and certain amino acids play a key role in maintaining this balance:

  • Vitamin E: Found in nuts, seeds, and vegetable oils, it improves blood circulation and acts as an antioxidant, thus supporting sexual health.
  • Vitamin C: Found in citrus fruits, strawberries, and peppers, it boosts circulation and supports the production of nitric oxide, which relaxes blood vessels.
  • Zinc: Essential for sexual desire and proper hormonal function, it is found in seafood, lean meats, and legumes.
  • Magnesium: Found in spinach, nuts, and avocados, it promotes muscle relaxation and blood circulation.
  • Omega-3: Fatty fish like salmon and flaxseeds improve circulation and cardiovascular health, which are beneficial for libido.
  • L-arginine: An amino acid found in watermelon that supports nitric oxide production, improving blood circulation and sexual function.

Limiting or avoiding alcohol consumption is also essential, as alcohol can impair circulation and disrupt sexual function in the long term.

Physical exercise

Regular exercise boosts blood flow and releases endorphins, which can enhance energy levels and libido function, thereby increasing sexual desire. On the other hand, a sedentary lifestyle and weight gain can sometimes negatively impact female libido. For instance, significant weight gain may lead to hormonal imbalances, lower self-esteem, or circulation issues, all of which can reduce sexual desire. By incorporating regular physical activity, it’s possible to improve overall health, well-being, and libido function.

Meditation reduces stress and helps with low libido

Stress management

Techniques like meditation, which involves focusing on your breath and calming your mind, or yoga, a practice that combines physical postures and breathing exercises, help reduce stress by promoting relaxation and improving mental and physical well-being. However, it’s important to remember that these practices are part of a broader self-care approach, essential for maintaining balance in our often hectic lives. Taking time to care for yourself isn’t a luxury but a necessity to recharge, prevent burnout, and build resilience against daily challenges. Whether it’s setting aside a few minutes a day for meditation, practicing yoga regularly, or simply allowing yourself moments to relax and enjoy what brings you joy, investing in your well-being is an act of self-love and a cornerstone for a calmer, more fulfilling life.

Quality sleep

Lack of sleep can significantly impact your health, including reducing libido and causing chronic fatigue. Sleep disorders disrupt essential hormonal secretions tied to sexual desire in women. This hormonal imbalance can also lead to mood disorders, such as stress or anxiety, further increasing the risk of sexual dysfunction. Maintaining a regular sleep schedule is therefore crucial to preserving hormonal balance and ensuring a fulfilling sexual life.

Natural remedies and dietary supplements

Aphrodisiac plants and herbs

Some natural plants and herbs are known to help address issues of female libido. Here’s a list:

  • Goron Tula: Nicknamed the “miracle fruit,” Goron Tula (Azanza garckeana) is valued for its aphrodisiac properties on women’s libido and its benefits for fertility.
  • Sweet Toothpick (Carpolobia Lutea): Nicknamed the “herb of desire,” this plant acts on the brain’s neurotransmitters to stimulate libido and enhance pleasure. It’s ideal for boosting female sexual energy.
  • Cloves: These spices are known to improve blood circulation and influence sex hormones like testosterone, which is also present in women, potentially increasing sensitivity and stimulating desire.
  • Cinnamon: Cinnamon helps regulate blood sugar levels and promotes circulation, thereby contributing to improved sexual well-being.
  • Maca: A Peruvian root renowned for naturally boosting energy, hormonal balance, and libido.
  • Ginger: This natural stimulant enhances blood circulation and can boost sexual vitality.
  • Mustard seeds: Used since ancient times, they are known to stimulate the hormonal system and enhance sexual arousal.
Certain plants and herbs help combat low libido in women.

These ingredients are natural solutions for restoring or maintaining a fulfilling libido.

Dietary supplements

Herbal supplements made with maca, damiana, or ginseng can boost overall energy and enhance sexual desire. These aphrodisiac plants can easily be incorporated into your diet or taken in capsule or powder form.

  • Damiana: A plant known for its stimulating properties, it acts on the nervous system and can enhance sexual desire in women.
  • Ginseng: A natural tonic, it improves blood circulation and boosts energy, enhancing female libido.
  • Tribulus terrestris: Used to balance hormones, it enhances desire and sexual performance in women.
  • Muira puama: Nicknamed “potency wood,” this plant is renowned for enhancing sexual function and boosting arousal in women.

Relaxation and wellness techniques

Yoga and meditation

Yoga and meditation are powerful practices for improving the connection between the body and mind. They help reduce stress, promote relaxation, and enhance self-awareness, all essential elements for a fulfilling sex life. By practicing yoga regularly, women can better understand their bodies and improve blood circulation, which can boost libido.

Postures such as the Butterfly Pose (Baddha Konasana), Cobra Pose (Bhujangasana), and Goddess Pose (Utkata Konasana) are particularly beneficial. They improve flexibility, strengthen pelvic muscles, and increase vital energy. When combined with conscious breathing exercises, they help reduce anxiety and release tension that leads to low sexual desire.

Massages and aromatherapy

Massages are another effective method for reducing tension and promoting a state of total relaxation. When performed with essential oils, massages can also stimulate the senses and enhance intimacy within a couple. For instance, ylang-ylang essential oil is known for its aphrodisiac and relaxing properties. Other oils like lavender, sandalwood, or jasmine can also help create a soothing atmosphere and foster emotional connection.

Regular massages, especially on the shoulders, back, or lower abdomen, promote muscle relaxation and release endorphins, which can help improve mood and boost libido. These moments of self-care or shared care also encourage enhanced communication and increased intimacy between partners.

The University of Chicago reveals that 67% of women who feel good about their bodies avoid a decrease in libido.

The importance of self-esteem and body image

A lack of self-confidence or a negative body image can inhibit female desire. A study conducted by the University of Chicago revealed that 67% of women with a positive body image report a more satisfying sex life, compared to only 42% of women with a negative body image. Furthermore, according to a survey published in the Journal of Sexual Medicine, improving one’s perception of their own body can increase sexual desire by 30%. Dedicate time to activities that make you feel good about your body, such as exercise, which also boosts endorphins, or choose a wardrobe that highlights your best features. Psychological well-being is essential for desire, and taking care of yourself can truly make all the difference.

When to consult a healthcare professional

Signs indicating the need for a consultation

  • Persistent loss of libido for 6 months or more
  • Pain during sexual activity
  • Sexual problems causing strain in the relationship
  • Feelings of distress or anxiety related to sexuality
  • Hormonal changes affecting sexuality (e.g., menopause)
  • Impact of chronic illness or medical treatment on sexual life
  • Difficult communication or frequent conflicts about sexuality in the relationship

Types of professionals to consult

  • General practitioner: The first point of contact, they assess your overall situation, rule out potential medical causes, and guide you to appropriate specialists.
  • Sexologist: A specialist in sexual disorders, they help identify and address psychological, emotional, or relational causes of decreased libido.
  • Gynecologist: An expert in female reproductive health, they can diagnose hormonal or physiological causes and recommend appropriate treatments.
  • Specialised therapist: A psychologist or psychotherapist trained in intimate matters, they provide support on emotional, relational, and psychological aspects related to desire.

Rediscover a fulfilling sex life

Decreased libido in women, though common, can be overcome with a holistic approach. By identifying and addressing possible causes such as hormonal imbalances or fatigue, and tackling psychological factors like stress or anxiety, it is possible to regain desire and pleasure. Natural solutions, such as adopting a balanced diet, practicing meditation or yoga, and using plants like goron tula, ginseng, or maca, can also play a key role. Additionally, therapies such as couples therapy or relaxation sessions can help enhance communication, reduce tension, and improve the quality of sexual relationships.

By combining these natural approaches with medical and emotional support, you can lay the foundation for a more fulfilling sex life. Remember, open dialogue with your partner and guidance from a healthcare professional are essential steps. Take the initiative today to achieve a more harmonious and satisfying life!

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