Despite what many people think, there is no such thing as a normal libido. Various lifestyle changes can help to curb physical responses to arousal.
Eating a healthy diet, avoiding excessive alcohol and drugs, reducing stress levels and getting enough sleep can all reduce arousal. You can also try channelling your horniness into something creative and spiritual.
There are specific meditation practices that focus on sex. These are called “sexual meditation,” “erotic meditation” or “orgasmic meditation.” They are generally practiced for a short period of time daily to help increase sexual pleasure. These practices help to eliminate distracting thoughts and recognize desire and arousal as they occur in the body, leading to greater sexual satisfaction.
The central theme of these practices is mindfulness, which is focused awareness of your feelings and bodily sensations. Meditation and mindfulness are generally known to increase libido in women, reduce stress and anxiety, promote better sleep and ease pain related to muscles and joints.
But sexy benefits aren’t the only reason to meditate: meditation has been linked to improved empathy(opens in new tab), as well as decreased symptoms of PTSD and depression(opens in new tab). Additionally, women who take a mindfulness course developed faster reaction times when rating sexual slides than controls.
Some researchers believe that the reason for this increased sensitivity is because of the practice’s ability to decrease the levels of cortisol, which inhibits libido. The calming and focusing effects of meditation also allow you to reflect on your life, helping you identify things that are keeping you from feeling good about yourself, such as insecurities or fears. As a result, you develop more confidence and a more positive attitude toward sexuality.
Cardiovascular exercise improves blood flow, including to the areas that experience sexual pleasure. It also helps boost strength and endurance so you can enjoy enhanced sex drive for longer stretches of time. This type of exercise is especially beneficial for women, because it releases a cocktail of feel-good hormones called endorphins and oxytocin, which help lower stress levels and increase feelings of well-being.
The same is true for men, as the increase in testosterone that occurs after exercise can also boost feelings of desire. However, it’s important to note that the effects of this are temporary and tend to subside within an hour after exercise.
Studies show that exercising just before sex may have the biggest impact on libido. This is because the sympathetic nervous system (responsible for the “fight or flight” response) is activated by moderate exercise and can help increase genital arousal.
Another great way to keep your libido at peak performance is by doing Kegels. This simple exercise involves tightening the pubococcygeus muscles, which are located in the front of the pelvis. To find these muscles, simply try stopping your urine flow mid-stream. Once you’ve found them, practice tightening and releasing them 10-15 times each day.
If you’re struggling with low sex drive, it’s best to talk to your healthcare provider before making changes to your exercise routine. They’ll be able to run some underlying tests to see what’s going on, and can offer up advice about any medications you’re taking that may be having a negative effect on your libido.
A healthy diet plays a huge role in both male and female libido. A diet that is rich in aphrodisiac foods can improve libido and boost sexual drive. Some examples of aphrodisiac foods include pomegranates, watermelon, fish, and chocolate. Fish contains omega-3 fatty acids which increase dopamine and promote heart health and blood flow. Pomegranates contain vitamin B5 which reduces stress and can increase libido. Chocolate contains serotonin and ‘phenethylamine’ which are natural aphrodisiac chemicals that stimulate the brain and boost sexual desire. It is important to avoid canned foods as they are high in sodium which can cause acidity, a condition that decreases libido.
There are also some foods that may lower estrogen levels in women which can decrease libido. Some of these include alcohol, sugary drinks, fast food, milk products, soy products, and foods that are high in trans fats or hydrogenated oils. Eating a diet of lean protein and unsaturated fats may help to prevent these negative effects. Some examples of lean proteins include skinless white meat poultry, low-fat cottage cheese, egg whites, and beans. Unsaturated fats can be found in avocados, olives, nuts, chia seeds, and flax seeds.
If you’re finding that your feelings of horniness are overwhelming and distracting, try to get more sleep. It’s important for your physical health, and studies have shown that people who are well rested tend to be less arousal than those who aren’t. Try to find a routine that gets you enough sleep each night and stick with it.
Getting more sleep may also help you think more clearly and decrease the urge to seek sexual satisfaction. Another thing you can do is take a few minutes to clear your mind each day by practicing meditation. While it’s a spiritual practice that originated in Buddhism, you don’t have to be Buddhist to meditate; it’s simply about sitting quietly and emptying your thoughts.
Finally, you can reduce your libido by staying away from things that make you feel horny, such as pornography or romantic films. It’s also worth trying cognitive-behavioural therapy to learn how to better control your thoughts and feelings that can trigger arousal.
If you have trouble controlling your horniness, talk to your doctor. There are some medications, including antidepressants and some anti-anxiety drugs, that can lower your libido. It is also possible that you could benefit from consuming certain herbal supplements that have been known to act as anaphrodisiacs, such as soy, hops, and licorice. However, you should never attempt self-medication or other treatments on your own, as this can lead to dangerous consequences.