What is libido?
For Sigmund Freud, father of psychoanalysis, "the libido represents the force by which the instinct is represented in the mind".
In general terms, libido refers to the sexual impulse or desire that we experience as human beings. This impulse is a complex phenomenon that can vary considerably from person to person and over time, since it is not only influenced by physical factors, but also by biological, psychological, and social factors, such as mood, state of health, lifestyle habits, stress, and the couple's relationship.
Low libido is the most common female sexual dysfunction, but, unfortunately, this aspect of health is often not analyzed during medical care, and thus it becomes isolating that female sexual well-being is complex but very important as part of a comprehensive approach to women's health. That is why we want to share information with you that will surely help you enjoy this aspect of your life much more.
What can affect libido?
There are various factors that can influence sexual desire:
- Hormones: Hormonal changes, such as those that occur during menstruation, pregnancy, or menopause.
- Physical and mental health: Chronic non-communicable diseases such as diabetes, cardiovascular diseases (causing conditions like insufficient vaginal engorgement and clitoral erectile syndromes), obesity, and cancer can reduce libido. Likewise, other individual psychological factors that can have an effect are personality, low self-esteem, history, religious beliefs, depression, fatigue, fears, and frustration.
- Medications: Some drugs, especially antidepressants and antihypertensives, can have side effects that diminish sexual desire.
- Stress and anxiety: Emotional, work, or family pressure can diminish sexual desire.
- Quantity and quality of sleep: Less than 6 hours of sleep has been shown to result in lower duration and quality of erections in men and a high difficulty in reaching orgasm in women.
- Interpersonal relationships: The quality of the relationship with the partner and emotional communication play a crucial role.
- Habits and lifestyle: Nutrition and lifestyle are involved much more than we think. High consumption of ultra-processed foods, sedentary behavior, or the deficiency or insufficiency of key nutrients are related to a significant decrease in libido.
From the table to intimacy
Key nutrients:
- Vitamin D: Do not forget to consume fatty fish such as salmon, tuna, and mackerel, dairy products fortified with vitamin D3, and controlled sun exposure. Scientific evidence shows that low levels of vitamin D are linked to sexual dysfunction in premenopausal women, given that this vitamin has effects on steroid hormone synthesis and vascular function.
- Zinc (Zn+): Lean meats, nuts, and legumes.
- Vitamin E: Nuts and sunflower seeds.
- Omega 3: Chia seeds, flaxseeds, and fatty fish.
- Magnesium (Mg+): Pumpkin and chia seeds.
Diet can affect general health in ways that impact the same physiological systems involved in the sexual response.
As an example, reduced or restricted blood flow as a result of diabetes mellitus could lead to decreased blood flow to the genitals; or altered endocrine function (hormonal function) related to diet can affect hormone-dependent genital tissue and its response.
So, to increase blood flow, foods that improve vasodilation or prevent arterial plaques are recommended, such as:
- Beets
- Spinach
- Semi-dark chocolate (meaning one with a high cocoa content, >75%) or one at 85% for better effects.
- Pomegranate
In addition to the effects of food on cardiovascular health, physical activity and sports play a very important role. Much research has shown that attraction in a relationship tends to be associated with a reduction in physical activity. When comparing exercise levels, several studies found that a higher percentage of people with a partner were in the low physical activity group. Therefore, exercise and healthy nutritional practices can be determined by the partner, so looking for activities that both enjoy, such as going for a walk, participating in a race, dancing, going to the gym together, or cooking a recipe at home, added to visiting restaurants with healthier gastronomic options, are a way to take care of sexual health as a couple.
How to improve libido if it is diminished?
If you are experiencing a decrease in libido, here are some strategies that can help:
- Open communication: Talking to your partner about desires and concerns can improve emotional and sexual connection.
- Stress reduction: Managing your stress is key to many aspects of health, including sexual health. Relaxation techniques such as meditation, yoga, or practicing your favorite hobbies can help decrease stress and increase desire.
- Regular exercise: Physical activity not only improves overall health, but also releases endorphins that can boost mood and libido. Exercise also increases genital arousal in healthy women, as it has been linked to increased sympathetic nervous system (SNS) activity. In different studies, women who reported greater sexual dysfunction had greater increases in genital arousal after exercise.
- Healthy diet: Consuming a diet rich in fruits, vegetables, lean proteins, and healthy fats can have a positive effect on sexual health.
Don't miss our next article, where we will talk to you about other scientifically proven strategies regarding libido from phytotherapy, brought about by the use of medicinal herbs.
Nutritionist-dietitian Maria Fernanda Chavarro.