Lifestyle Changes To Boost Low Sex Drive
Lifestyle Changes to Boost Low Sex Drive in Men
How Can Lifestyle Changes Improve Low Sex Drive in Men?
Regular exercise, a nutrient-rich diet, improved sleep, and reduced alcohol and stress can naturally raise testosterone and enhance libido in men.
Sex drive is a multifaceted issue influenced by various aspects of health and well-being.
In this article, we examine the various components of nutrition and supplementation that can influence hormone production and overall health, aiming to enhance your diminished libido.
Best Foods to Boost Libido and Testosterone
These foods are known to enhance sex drive and elevate testosterone levels. They are rich in vitamins and minerals essential for hormone production, including testosterone.
Eggs
Eggs are good because they have a lot of vitamin D, zinc, and choline, which all help your body make testosterone. They also have cholesterol, which is needed to produce hormones like testosterone.
Milk
Milk is excellent for boosting your sex drive because it contains a significant amount of vitamin D, which helps regulate testosterone levels and promote overall health.
Beef
Beef can be a healthy choice in moderation. It has iron, zinc, and cholesterol, which help make testosterone and increase sex drive.
But overeating red meat, mainly processed, might not suit you and could be linked to health issues.
Oysters And Shellfish
Oysters and other shellfish might make you feel more interested in sex because they have a lot of zinc. Zinc is essential for producing hormones and can help increase your sex drive.
While some studies in animals suggest that oysters can boost libido, there's no clear evidence that this effect is observed in humans.
Tuna
Eating tuna, whether from a can or fresh, is a great way to get a lot of vitamin D. Just one serving can give you all the vitamin D you need for the day!
Cruciferous Vegetables
Veggies like cabbage, kale, and spinach are good for you because they have something called DIM and natural substances that lower estrogen levels.
Oestrogen is another hormone; your body can make more testosterone when its levels decrease.
This can help increase your sex drive.
Saffron
Saffron, derived from the Crocus sativus flower, is a prized herb/spice known for its potential to enhance libido, especially in individuals taking antidepressants.
Research involving 38 women experiencing fluoxetine-induced sexual dysfunction revealed a notable improvement in sex drive after consuming 30mg of saffron daily.
How Alcohol and Caffeine Impact Libido
Avoiding certain substances can boost your low sex drive by ensuring you have normal hormone levels and healthy organs.
Alcohol
When people drink too much alcohol, it can hurt their kidneys and liver, which are essential for making hormones and getting rid of estrogen (a hormone). If a man has too much estrogen, his body might make less testosterone, which is a hormone that helps with sex drive and sperm production.
Alcohol can also make your body make more estrogen and stop it from breaking down properly in the liver. This can make men less interested in sex and also affect how the pituitary gland, a tiny organ in your brain, makes certain hormones that help produce testosterone and sperm.
Caffeine
On the other hand, too much caffeine can stress your endocrine system, which controls your hormones. It can cause your body to produce more cortisol, a stress hormone, and can overwork your adrenal glands. Caffeine can also mess with your sleep, making it harder to get good rest, and if you don't sleep well, it can further lower your testosterone levels and sex drive.
Top Lifestyle Changes That May Boost Sex Drive
|
Lifestyle Factor |
Impact on Libido |
Recommendation |
|---|---|---|
|
Sleep Quality |
Low sleep reduces testosterone and libido |
Aim for 7–9 hours per night |
|
Alcohol Intake |
Increases estrogen and suppresses testosterone |
Limit to 1–2 drinks per day |
|
Body Fat Percentage |
Excess fat converts testosterone to estrogen |
Incorporate fat-burning exercise and diet |
|
Nutrient Intake |
Low levels of zinc, vitamin D, or arginine reduce libido |
Eat whole foods or consider supplements |
|
Exercise |
Boosts testosterone and reduces stress |
Combine strength training with moderate cardio |
Supplements That May Improve Low Sex Drive
Natural Vitamins From Dietary Supplements
Saffron:
As previously discussed, saffron is a food supplement that has demonstrated efficacy in increasing sex drive in both men and women.
L-Citrulline And L-Arginine:
L-citrulline and L-arginine are natural nitric oxide boosters found in the human body. A study involving 24 men indicated that L-citrulline improved erectile dysfunction in 50% of participants, potentially leading to enhancements in sex drive.
Vitamin D:
Vitamin D plays a crucial role in hormone production, including testosterone, and aids in recovery and rest. Moreover, a comprehensive meta-analysis of studies has shown that it can improve mood.
Optimising these areas is essential to maximising the potential for boosting your sex drive.
FAQs: Boosting Low Sex Drive Naturally
What foods increase sex drive and testosterone?
Eggs, oysters, tuna, spinach, and cruciferous vegetables can support hormone balance and boost libido.
Can alcohol lower testosterone?
Yes. Excessive alcohol increases estrogen and inhibits testosterone production, reducing sex drive.
What supplements are best for low sex drive?
Vitamin D, L-citrulline, L-arginine, and saffron have shown potential to improve libido in both men and women.
How does sleep affect libido?
Poor sleep lowers testosterone levels and increases cortisol, both of which can reduce sexual desire.
Can I boost libido without medication?
Yes. Lifestyle changes, including nutrition, exercise, sleep, stress reduction, and hormone testing, can be highly effective.
Final Thoughts on Boosting Libido Naturally
In conclusion, addressing low sex drive may be achievable through simple lifestyle adjustments.
Incorporating regular exercise, maintaining a nutritious diet, and supplementing with appropriate nutrients could significantly impact libido.
If, despite these lifestyle changes, you continue to experience concerns regarding your sex drive, undergoing a simple blood test can provide insights into potential hormonal imbalances, allowing for further targeted intervention.
If you're looking for help with low testosterone or any related concerns, feel free to reach out to Androgenix.
We're here to support you and provide the assistance you need.
