You’re probably here wondering why your libido feels “on/off.” While it’s normal to experience this feeling in life, many factors can get in the way and make having a low libido more challenging. This guide explores gentle, proven ways to help you rediscover and boost your sexual desire on your own terms. Learn how to increase libido in women, from diet choices to stress-management tips.

Reasons Why You Have Low Libido

Anyone can be affected, but there are many reasons why it could happen. There are many reasons as to why some women experience low sex drive:

• Present health condition: Conditions like chronic kidney disease, chronic pain, diabetes, cancer, high blood pressure, headaches and heart disease can be a reason why you have a lower desire for sex.
  
• Mental health issues: Depression, anxiety, feelings of hopelessness, anxiety and even trauma that involves past sexual experiences — like assault or abuse — can contribute to a decreased want in having sex.
   
• Life stress: Not all the time does life go smoothly. Perhaps you’re dealing with tighter deadlines at work, a major life transition or a financial situation. These stressful moments can sap your energy, leaving you feeling too tired for sex.
  
• Medications: Some medications, like antidepressants, chemotherapy drugs and blood pressure medications, can lower your sex drive.
  
• Physical activity: Sometimes, too much or too little physical activity can affect your desire to have sex.
  
• Menopause: According to Mindy Goldman, M.D., menopause can cause problems associated with arousal, orgasm, pleasure and desire.

How to Increase Libido in Women?

Rekindling your spark will take time. You can start with the following solutions.

1. Prioritize Stress Management

Treat rest like a doctor’s appointment — add it to your schedule, especially during hectic weeks. A 10-15-minute “do-nothing” time slot in your calendar to decompress can help. Breathwork is also a powerful way to release stress and boost your focus. Engage in a tactile hobby that requires focus, such as painting, knitting or gardening, to help quiet a racing mind. A relaxing pre-bedtime ritual that doesn’t involve screens can also help, especially if you work a desk job.

2. Focus on Nutrient-Dense Foods

While oysters are a well-known aphrodisiac that may help improve sexual pleasure and libido, they’re not the only option out there. Incorporate foods rich in healthy fats, such as nuts, avocados and olive oil, as they are required for producing sex hormones. 

Boost iron levels with lean red meat and leafy greens to fight fatigue that often accompanies low libido. Lastly, don’t forget to occasionally indulge in foods that bring you pleasure. Dark chocolates and even your favorite fruit juice can help improve your mood.

3. Reexamine Your Hormonal Health

Sugars and unhealthy fats can contribute to hormonal imbalance, which may impact your libido. Quit junk food, fast food and processed food if you want to boost your sex drive and your overall endocrine health. Moreover, aim to get quality sleep per night, as it’s essential for your body’s hormonal regulation and repair cycles. If you’re having sleep troubles, try listening to a guided meditation or sipping a cup of chamomile tea.

4. Stay Active

Move your body daily. Go to the gym, head outside or try home workouts. With plenty of online resources, you can easily follow a workout routine on YouTube or learn how to use gym equipment from a TikTok influencer. 

Exercise can help stimulate hormones and boost your mood, making it easier to get into the mood. Aside from these factors, exercise is a good way to boost body image. When you feel more confident, you may also be more likely to say yes to sex.

5. Explore Solo Play

Take time for self-exploration without any end goal or pressure. Learn what feels good for your body — feel your pleasure points and see what doesn’t work for you. Focus on full-body touching, and you’ll be surprised to see that erogenous zones can exist everywhere, not just in genital areas. Try different ways to masturbate, such as clitoral and vaginal. To spice things up, pick out a sex toy you fancy and try it out. 

6. Try Something New In and Out of the Bedroom

Sometimes, all you need to do is spice up your time with your significant other. Plan a date night that involves trying a new skill together, like a pottery class or cooking class, to build connection and intimacy. Break your routine by taking a spontaneous road trip somewhere or exploring a new neighborhood to create shared novel experiences. 

Change the scenery by making a comfortable pallet on the living room floor or booking a hotel room for a night. Changes like these can help you ease your mind and get you into the mood more easily. You and your partner can also read erotica or a romantic novel aloud to each other to stimulate your imagination and build anticipation.

7. Check Your Medicine Cabinet

Make a list of all medications and supplements you currently take. Read the informational pamphlets that come with your prescription to see if low libido is a potential side effect. If this feels too much work for you, you can always ask your physician to discuss your concerns. There may be times when taking multiple medications simultaneously can contribute to mental fatigue. When you’re feeling sluggish, it may decrease your desire to have sex.

8. Talk to a Professional

If you’ve tried the aforementioned tips and still feel unexcited about sex, it may be time to visit a gynecologist or your primary care physician, who can later on refer you to a specialist. Start by bringing up your concerns to rule out any underlying physiological issues. 

Then, consider talking to a certified sex therapist or a couples counselor who can provide you with a safe space to talk about your sex life. These professionals can help spot patterns or concerns you might otherwise miss.

Regain Your Sexual Desire

Now that you know how to increase libido in women, it’s time to try a few of the mentioned tips. Remember that boosting your libido is a personal journey, not a problem to be fixed. Be kind and patient with yourself as you reconnect with your body, needs and pleasure.