Your sex drive is a direct correlation to your health. So how does sex, or more importantly, your sex drive, relate to your overall health? In so many ways! If you are experiencing low libido (low sex drive), dryness, painful sex, etc. it could be a sign of a hormone imbalance or even a STI! What causes low libido, is it reversible, and does our diet play a role? Read below to find out.
BONUS! You will also learn the top 10 health benefits of having an orgasm!
What is the cause of low libido?
When it comes to your hormones, when one is out of whack, it usually affects the rest of them. The cause of a hormonal imbalance is usually a combination of things like stress, diet, environmental toxins, medicines, birth control, circadian rhythm being off and dehydration. Although many hormones play a role in sex drive a couple in particular are the main drivers - estrogen & testosterone! Your body naturally produces both of these and just like other hormones, they need to be in balance.
I thought testosterone was only for men?
Nope! Testosterone is necessary for women and is important for our health. In addition to our sex drive, it builds bones, supports your brain health, increases energy, helps with weight loss and keeps the blues away! And it only takes a little bit for us ladies to feel its effects.
So having low testosterone can cause decreased sex drive?
In can -- in addition to that you can also suffer from the following.
Chronic fatigue
Difficulty concentrating or brain fog
Mood swings
Dry or thinning hair
Weight gain (even though you are working out)
Weak muscles
Joint pain
Depression
What if my testosterone levels are fine but I'm still experiencing low libido?
It may also mean you have inflammation that may be stemming from an infection (STI) and creating a hormone imbalance. Or it could be you are experiencing HPA dysregulation (chronic stress or adrenal fatigue) and that your adrenal glands may be in need of support. There are many reasons for low sex drive in women so it is important to talk to your doctor about it and get some bloodwork and testing done. In some cases your doctor will push back and say that it's normal -- trust me, it's not. If that's the case, it's time to find a new doctor!
I heard that our hormones fluctuate depending on our time of the month -- does that mean our sex drive does as well?
Absolutely. Depending on what phase you are in your cycle, certain hormones in your body will drop and peak. You can also have 4 different types of orgasms depending on what phase of the cycle you are in. Here is a breakdown of what happens. *Please note that this is based on a 28-day cycle so your days will vary based on your individual cycle and if you are on birth control your body does not go through these phases.
Phase 1: Menstrual phase (Days 1-7)
During this phase: Your hormones drop significantly. lutenizing hormone (LH), progesterone, estrogen, and testosterone are at their lowest levels. Folical stimulating homone (FSH) begins to rise, preparing the body for another cycle. Low pH levels in your vagina at this time can make those prone to infections more susceptible so watch out for UTI's during this time. What this means for your sex life: It's normal for you interest in sex to be lower due to your hormones dropping. For some however, sex can feel good in this phase because your uterus expands just before your bleed and can enhance sensation! Many women also find that sex (orgasms in particular) helps ease menstrual cramps.
Phase 2: Follicular phase (Days 7-14)
During this phase: Your FSH levels increase to help eggs mature in the ovary. Sex hormones like estrogen, testosterone, and progesterone begin to rise but are still low during this phase. What this means for your sex life: Your vagina may be drier during this phase, so using a natural lubricant is a great choice. Focus more time on arousal to help get your mind and body in the mood. This is also a great time to try new things (positions) in the bedroom!
Phase 3: Ovulation phase (Days 14-20)
During this phase: The rise in FSH and LH stimulates the follicle to release an egg. Estrogen increases to thicken the uterine lining and most importantly your progesterone levels begins to surge. Your sex hormones are high, you have lots of natural lubrication, so you are likley in the mood! What this means for your sex life: You have lots of natural lubrication and you are in the mood! Orgasms tend to come easier when you are ovulating.
Phase 4: Luteal Phase (Days 20-28)
During this phase: Your hormones are high during the first half of this phase and then start to decrease just before your period.
What this means for your sex life: During the first half of this phase your estrogen, progesterone, and testosterone are high which means so is your libido. When your hormones start to decrease so will your sex drive which means you might be interested in more slow/sensual sex.
I've heard that there are specific foods that can get you in the mood. Is that true?
In addition aphrodisiac foods, there are foods you can regularly eat to support a healthy sex drive. Foods that are high in zinc. Zinc can help you achieve higher testosterone levels, which we now know have been associated with a higher sex drive. MALES! Zinc is also important for healthy sperm production. Foods that are high in bioflavonoids, which supports circulation. Foods high in B vitamins are essential to creating balanced sex hormone. Protein helps balance blood sugar levels, which improves insulin levels and testosterone. Increasing your fiber intake will also allow for hormonal balance (ideally 30 - 50g/day). Below are some great food recommendations.
Grass-fed meat
Dark Chocolate (70% or more cacao)
Pumpkin seeds
Garlic
Oysters
Pineapple
Celery
Ginger
Spinach
Eggs
Strawberries
Avocado
Bitter foods
In addition to foods are their other things that could help?
Good question! There are a few supplements/adaptogens great for hormone health. Note that these will not work immediately, the take up to 3 months to see the effects. In addition, there are certain lifestyle adjustments you can make as well!
Maca - improves hormones overall by acting on the adrenal glands and supporting healthy estrogen and testosterone levels. It supports your ovaries and can improve sperm motility.
Ashwagnda - orgasms, arousal, lubrication, and sexual satisfaction all increase when using this herb.
Ginseng - help manage your stress response and increase your sex drive
Vitex - helps women with sex hormone dysfunction and imbalance
Vitamin D - increases estrogen and testosterone levels
What activities can we integrate into our schedules to support a healthy sex drive?
Get your body moving and your mind relaxed. Here are some great lifestyle tips to help improve libido.
Hula hooping
Belly dancing
Yoga
Meditation
Focus on your Sacral Chakra (located in lower abdomen) where you store stress and trauma
Increase the activities that you enjoy doing - whatever they may be!
Create a night time routine to get adequate sleep (ideally 8 or 9 hours)
Orgasms! During an orgasm your body releases oxytocin (the love hormone) that promotes bonding with your parter or even social bonding. It also promotes blood flow to your pelvic floor organs helping nutrients and hormones get where they need which can often become stagnant from sitting all day.
Are there other health benefits to having orgasms?
SO MANY! Let's talk about the top 10 benefits.
Reduce stress/anxiety: oxytocin counteracts negative effects of cortisol and helps decrease stress and anxiety
Increase circulation: specifically to the pelvic floor organs (see above)
Improve an autoimmune disease: orgasms balance out two aspects of the immune system TH1 + TH2. It reduces autoimmune symptoms that are caused by having too much TH1.
Improve fertility: when you shift your immune systems from a TH1 to TH2 state it's more favorable for conception by increasing your basil body temperature.
Steady menstrual cycles: orgasms create more consistent cycle and makes them longer. Irregular cycles that are usually shorter means you may have low progesterone and high estrogen. Orgasms can balance these hormones.
Relieve migraines + PMS symptoms: oxytocin is calming, promotes relaxation and reduces pain
Improve skin health: orgasms release anti-inflammatory chemicals and pro-aging hormones that protect your skin from environment toxics hormones.
Increase better sleep: in addition to oxytocin orgasms also release vasopressin which accompanies the release of melatonin which is the sleep hormone.
Help you live longer: DHEA is an anti-aging hormone that is increased during orgasms, brain health, skin, and immune function. Frequent orgasms have been said to reduce your mortality rate by 50%.
Combat depression: DHEA also acts as a natural anti-depressant improving you mood
Oxytocin has also been said to sharpen your intuition!
As mentioned above, low libido is often tied to other underlying health issues and may not be the reason you are experiencing vaginal dryness or painful sex, so it's extremely important to talk to a health practitioner about what is going on. As always, I am here to help so please feel free to reach out at hayley@awholisticlife.co or sign up for a free nutrition assessment.
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