Women have strong arousal to a wide range of sexual stimuli, and libido and satisfaction can increase through changing things up in the bedroom.

5 Ways to Enhance Sexual Vitality for Women

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While fluctuations in your level of sexual desire are normal, a prolonged dip of low libido can be frustrating and unsatisfying. The good news is that sexual vitality can generally be improved by changing lifestyle habits and your approach in the bedroom. In this article, we outline 5 ways you can enhance your sexual vitality and increase your sexual satisfaction.

  1. Improve your diet and supplement with vitamins

The right intake of vitamins and nutrients in your diet may improve your libido and enhance your sexual vitality. Correct dietary intake keeps your energy levels high and your body functioning well.

Research has shown that traditional Mediterranean foods (fruits, vegetables, whole grains, seafood and healthy fats from nuts and olive oil) has been successful at improving sexual function in women with diabetes and metabolic syndrome. [9][10] One of these studies found that the whole of female sexuality may find benefit from dietary improvement.

Where your diet is lacking, you can also supplement your intake with important vitamins and minerals. Vitamins A, B and E, as well as zinc, can all be important in maintaining sexuality vitality. You can also consider horny goat weed, a herb used in traditional Chinese medicine said to increase libido, as well as ginseng which treats fatigue and boosts energy levels.

  1. Talk to your partner and vary the routine

In general, women have strong arousal to a wide range of sexual stimuli, and libido and satisfaction can increase through changing things up in the bedroom. [4] [5]

Studies confirm that desire in long-term relationships can diminish for women where sexual experiences become repetitive. [6] If you and your partner have had the same sexual routine for a long-time, and your libido has dropped, consider whether it is time for a change.

Think about what you enjoy in your sex life, and be open with your partner about your desires. Couples who take the time to talk one-on-one are more likely to experience sexual satisfaction on an on-going basis than those who don’t. [9] You can use a checklist, like the Yes, No, Maybe chart to work out what opportunities you and your partner may be willing to try together.

  1. Start exercising

Exercise is a great way to increase your libido and enhance your sexual well-being. It helps to increase the blood flow around your body, and also releases endorphins which can relieve stress and pain. [2] [3] Improving blood flow can help you address underlying causes of low libido, while endorphins and stress relief can lift your mood and help with arousal. [1]

Both short burst high intensity and long-term sustained exercise have been shown to help, with short bursts increasing libido and long-term exercise enhancing sexual satisfaction. [1]

  1. Try Mindfulness

Studies have shown that mindfulness therapy and bringing awareness to various erogenous zones can significantly improve sexual desire and other indices of sexual response. [7] [8] Mindfulness sessions are effective at decreasing stress, and uncovering underlying causes of low libido and poor sexual satisfaction.

  1. If the problem persists, see a professional

If you are experiencing poor libido or low levels of sexual satisfaction, this can also indicate an ongoing medical problem. It is important to check in with your health professional or local doctor if you notice a prolonged change in your sexual desire patterns or unexpected pain during sex. Professional advice may also help you identify underlying problems in your sexual functioning that you can then take action to resolve.

References

[1] Stanton et. al, The Effects of Exercise on Sexual Function in Women,  Sex Med Rev. 2018 Oct;6(4), https://www.ncbi.nlm.nih.gov/pubmed/29606554

[2] Medical News Today, Endorphins: Effects and how to increase levels, accessed December 2018, https://www.medicalnewstoday.com/articles/320839.php

[3] Women’s Health, The Crazy Impact Exercise Can Have On Your Sex Life, accessed December 2018, https://www.womenshealthmag.com/fitness/a19977719/exercise-sex-drive/

[4] Meredith L Chivers, et. al, A sex difference in the specificity of sexual arousal, accessed December 2018, https://journals.sagepub.com/doi/abs/10.1111/j.0956-7976.2004.00750.x

[5] NBC News, Unravelling the mystery of female desire, accessed December 2018, http://www.nbcnews.com/id/32374911/ns/health-sexual_health/t/unraveling-mystery-female-desire/#.XBohylwzYuU

[6] Sarah H Murray & Robin R Milhausen, Sexual Desire and Relationship Duration in Young Men and Women,  Journal of Sex & Marital Therapy, 38:1, https://www.tandfonline.com/doi/abs/10.1080/0092623X.2011.569637?journalCode=usmt20#.V03gGhUrLow

[7] Rachel Nuwer, the enduring enigma of female sexual desire, accessed December 2018 http://www.bbc.com/future/story/20160630-the-enduring-enigma-of-female-desire

[8] Lori A Brotto & Rosemary Basson, Group mindfulness-based therapy significantly improves sexual desire in women, Behaviour Research and Therapy

Volume 57, June 2014, https://www.sciencedirect.com/science/article/abs/pii/S0005796714000497

[9] Giugliano F et. al, Adherence to Mediterranean diet and sexual function in women with type 2 diabetes,  J Sex Med. 2010 May;7(5), https://www.ncbi.nlm.nih.gov/pubmed/20214715
[10] Esposito K et. al, Mediterranean diet improves sexual function in women with the metabolic syndrome, J Impot Res. 2007 Sep-Oct;19(5),  https://www.ncbi.nlm.nih.gov/pubmed/17673936