Women's sexual health and well-being are important components of overall health, but they are often overlooked due to societal taboos and a lack of comprehensive resources. Understanding women's sexual health requires a holistic approach that takes into account physical, emotional, mental and social aspects. This article provides an in-depth review of causes of decreased sexual desire, natural supplements that can help improve libido, and lifestyle changes that strengthen sexual health.
Women's sexuality and well-being develop through different phases of life, and aging brings about hormonal changes that can affect mood, energy and sexual desire. Symptoms such as hot flushes, night sweats, insomnia and reduced muscle tone are common. Perhaps most disturbing for many women is a marked drop in libido, which is often due to reduced production of sex hormones such as testosterone and oestrogen. Where previously there were natural patterns of attraction and pleasure, a feeling of emptiness and lack of vitality can arise.
Causes of reduced sexual desire
Reduced sexual desire is often referred to as hypoactive sexual desire disorder (HSDD). This is the most common form of sexual dysfunction among women of all ages. HSDD is not only psychological, but often the result of a complex interaction between biological, hormonal, psychological and social factors.
Physical causes can include:
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Hormonal imbalances, such as reduced estrogen and testosterone.
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Chronic diseases such as diabetes, cardiovascular diseases.
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Thyroid problems or side effects from medications.
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Vaginal dryness and pain during intercourse.
Psychological and social factors may include:
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Stress and anxiety.
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Depression and low self-esteem.
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Relationship problems or lack of communication.
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Society's expectations and norms around female sexuality.
Natural supplements that can improve libido
Research shows that several natural supplements can help improve female libido and sexual satisfaction. These supplements include a variety of plants, amino acids and minerals that have been shown to support hormone balance, improve blood circulation and increase energy.
Maca root
Maca root, grown in the Andes, is known to increase physical endurance and hormonal balance. It is rich in vitamins and micronutrients that help the body metabolize food and increase energy levels. Studies have shown that maca can improve sexual desire, especially in women experiencing menopause.
Fenugreek
Fenugreek contains saponins that support hormone balance. Daily doses of 600 mg have been shown to increase free testosterone by 24% and estradiol by 66%, resulting in improved sexual desire and satisfaction.
L-arginine
This amino acid promotes the production of nitric oxide, which dilates blood vessels and improves blood circulation to the genitals. This increases sensitivity and pleasure during sexual activity. L-arginine can be used in doses of 3-6 grams daily to provide significant benefits.
The saffron
Saffron is known for its aphrodisiac properties and positive effect on mood. A six-week study showed a 62% improvement in the Female Sexual Functioning Index (FSFI), including desire, arousal and satisfaction. Saffron supports serotonin levels in the brain, which contributes to a better mood and increased sexual interest.
Tribulus Terrestris
Tribulus terrestris, known as puncture plant, has been shown to be effective in increasing desire, arousal and vaginal moisture. Studies show an increased chance of orgasm and increased sexual pleasure with regular use.
Ginkgo Biloba and Panax Ginseng
Ginkgo improves blood circulation and helps the body produce nitric oxide, which relaxes smooth muscle in the genitals. Panax ginseng has anti-inflammatory properties and helps reduce stress hormones, which indirectly improves libido.
Ashwagandha
Ashwagandha is an adaptogenic herb known to reduce stress and support the body's natural hormone production. Studies have shown that ashwagandha can improve sexual desire by reducing cortisol levels and increasing energy.
Damiana
Damiana is a plant with traditional use as an aphrodisiac. It is known to improve blood circulation and increase sexual desire. Research suggests that damiana can support mood and libido in women.
Shatavari
This herb, often used in Ayurvedic medicine, is known to support female reproductive health. Shatavari contributes to hormonal balance and can improve vaginal moisture and sexual satisfaction.
Technological aids and lifestyle changes
In addition to dietary supplements, technological solutions and lifestyle changes can provide significant benefits:
EC chairs for pelvic floor training
EM chairs use electromagnetic stimulation to strengthen the pelvic floor muscles, which are essential for improving vaginal moisture, sexual pleasure and reducing incontinence.
Red light therapy
Red light therapy uses light waves to stimulate cell renewal and improve blood circulation. This can reduce vaginal dryness and increase sexual response.
Diet and lifestyle
In order to achieve the best possible sexual health, a balanced diet and a healthy lifestyle are essential. Foods rich in omega-3 fatty acids, such as fatty fish and walnuts, can improve hormone balance. Antioxidants such as vitamins C and E improve blood circulation, while zinc and magnesium strengthen muscle relaxation and hormone production.
Regular physical activity, especially yoga and pilates, strengthens the pelvic floor muscles, improves body image and reduces stress. Quality sleep and stress management through mindfulness and meditation can also have a major positive effect on sexual health.
Professional guidance
Women experiencing challenges with libido should consult a healthcare professional to identify possible medical causes. Conversations with sex therapists or couple therapists can contribute to better communication and increased sexual satisfaction in relationships.
Conclusion
A holistic approach to sexual health involves taking physical, mental and social aspects into account. Natural supplements, technological aids, a balanced diet and lifestyle measures combined with professional guidance can help to strengthen women's sexuality and well-being throughout all phases of life.
Women's sexual health is an important part of their overall well-being. By focusing on both physical and emotional aspects, as well as using modern aids and natural supplements, women can achieve a deeper and more fulfilling connection with themselves and their partners.
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