Categorías
APTITUD MONADA RECETAS

How To Increase Your Libido, According To Experts





If the last thing you want to do RN is turn on some Marvin Gaye and get it on, or “getting in the mood” looks more like getting enough energy to clean the house than getting sexually aroused, you’re not alone. According to a 2013 study, up to 43 percent of women experience low libido. If your sexual desire has gone MIA, don’t panic. While it is fairly common, it’s not something you should have to live with and there are lots of tricks, tips, and changes to improve it.

First of all, there’s no ideal level of sex drive for everyone. If you feel like you’re not as interested in sex as you should be, it’s probably worth taking action (because pleasure is not a welcomed bonus; it’s a human right). With the start of 2021 and a global pandemic still going on (yes, that alone was enough to kill your libido, but more on that below), I asked sex experts for all their best tips on improving libido and achieving a healthy, abundant sex life. Read on for 10 tips to increase your sex drive by 2022:

 

1. Eat the right foods 

You’ve probably heard about aphrodisiacs (there’s a reason we eat chocolate on Valentine’s Day), but how much does the food you eat really affect sex drive? “Foods like basil, bananas, figs, avocados, and garlic contain specific vitamins and minerals that increase blood flow to the genitals, which can naturally boost libido levels,” said Dainis Graveris, a Certified Sex Educator and Relationship Expert at SexualAlpha.

And as for that heart-shaped box of chocolates? According to Graveris, chocolate releases serotonin and other chemicals that increase libido. One study even found that chocolate promotes the release of phenylethylamine and serotonin in the body, which can have an aphrodisiac and mood-lifting effect. *Immediately orders dark chocolate in bulk.* Graveris also suggested that eating an overall healthy diet (meaning lots of clean protein and plant-based fiber) can promote heart health and good circulation, which can thereby increase libido levels. Bottom line: it can’t hurt to experiment with how you feel after eating foods thought to have aphrodisiac effects, but an overall nutritious diet helps keep your libido healthy.

 

View this post on Instagram

A post shared by Lunya (@lunya)

 

2. Try kegel exercises

So you probably have a workout routine for your glutes and biceps, but if you have a vagina, it deserves a workout routine too. The vagina is made of highly elastic tissue, supported by a series of muscles in the pelvic floor. Strengthening this area not only can improve your genital health but can improve your sex life. “Women may benefit from doing kegels regularly to improve pelvic muscle strength and regain libido,” said Dr. Alexandra Bausic M.D., a board-certified gynecologist and part of the team at Let’s Talk Sex.

To try a kegel exercise, squeeze your pelvic muscles for five seconds, followed by five seconds of relaxation. With daily practice, you can hold for up 10-15 seconds (depending on what feels good for you) and experiment with what you like and are comfortable with. Dr. Bausic also recommended trying kegel balls and eggs that can improve strength and provide sexual enhancement just by wearing them. Bottom line: your vagina needs some extra TLC (even outside of the bedroom).

 

3. Get to know yourself better

In 2021, women are sexually freer than ever, but even if we feel like it’s OK to do what we want, we’re not always sure what we want. Not enough girls are encouraged to explore their sexuality, and not enough women are asked about their desires. Improving a dull sex drive is often as simple as learning what would turn you on. “Too many people don’t know what arouses them,” said Marla Renee Stewart, MA, sexologist, author, and educator for Lovers. “When you figure out what you like, you can make sure that you engage with things that arouse you. That also means that you won’t be wasting your time on things or people who don’t make you excited.” Start getting to know yourself by making a list of your turn-ons and explore fantasies. Most importantly, get to know your body on your own, so you’ll know what you like with or without a partner. 

 

4. Manage stress levels

Unfortunately, that overbooked calendar or loaded to-do list could be major buzzkills in your sex life. Even that important meeting next week or, IDK, a global pandemic could be decreasing the amount you want to get it on. “The fewer things you have to worry about, the more your mind will be available to tap into your arousal and desires,” Stewart said. “Do your best to be aware of what makes you the most stressed out and problem-solve from there. You can’t eliminate everything, but the less stress you have to deal with, the better.”

While it feels like stress is unavoidable in this day and age, Graveris suggested meditation or taking online classes like yoga or Tai Chi to relax the mind, as well as making time for hobbies that are fun for you. Getting those 7-9 hours of quality sleep can simultaneously ease stress and improve your sex drive. While knowing that stress affects your sex drive can make you more stressed, the key takeaway is to give yourself grace if your sex drive isn’t high during stressful times (like a pandemic) and prioritize stress relief as much as possible. 

 

View this post on Instagram

A post shared by Nicole Zajac (@nicolezaajac)

 

5. Identify and treat any pain

While many factors happen in the mind, sex isn’t all mental. Sometimes, women experience libido issues because of pain or discomfort in the pelvic region (and pain during sex is all too common to not be talked about or addressed). “I see many women that come to me reporting libido issues,” said Heather Jeffcoat, DPT, a pelvic floor physical therapist, author, and owner of Femina Physical Therapy in Los Angeles. “One of the most common reasons is pain or discomfort in the pelvic region, which could be due to endometriosis, vaginismus, vulvodynia, clitorodynia, or several other diagnoses that result in chronic pelvic pain or painful intercourse. Low back or hip pain could also impact the desire to engage in intimacy. Pain inhibits pleasure in most people.” 

If you experience any kind of pain or discomfort during sex (which as many as 75 percent of women do), talk to your doctor about possible causes and a treatment plan and never stay quiet about what you’re feeling. If you consistently experience pain (or are worried about feeling pain again from a one-time experience), of course you’re not going to be in the mood. Sex should be pleasurable, period. You don’t need to (and shouldn’t) put up with any pain or discomfort. “If you don’t address the pain and dysfunction that is present, you won’t be in the mindset to experience pleasure,” Jeffcoat said.

 

6. Focus on overall health 

Sex is not just something you do in relationships (thank God); it’s a key piece of your body’s health and overall wellness. A healthy libido can be a sign of a healthy body, and taking care of your health will help your sex drive stay healthy as well. “Exercising and generally taking care of your body increases your stamina, improves your body image, and lifts your mood, ultimately improving your libido,” said Rachel Sommer, PhD, a clinical sexologist, and co-founder of My Sex Toy Guide.

Steward agreed, explaining that general healthy habits (even if they seem unrelated) can help with your sex life. “I highly suggest daily habits that will make you feel good about yourself,” Steward said. “Meditation, hydration, exercise, sunlight, and daily learning are just a few things that help people to have more productive lives and feel good about themselves.” Keeping up with habits that make you feel good leads to more confidence in yourself, and, as Stewart said, the more confidence you have in yourself, “the more access you have to your own pleasure.”

 

View this post on Instagram

A post shared by Bethany | OOTD Blogger (@twentysomethingplus)

 

7. If you’re in a relationship, work on intimacy outside of the bedroom

While sex is totally separate from love, if you’re feeling a lackluster sex drive with your significant other, making some changes outside of the bedroom could boost intimacy in the bedroom. “Talk about your problems to prevent resentment build-up and feel in a better mood for sex,” Graveris said. “If there are issues in the relationship or within yourself that you need to work out, don’t hesitate to talk to a professional therapist.”

Emotional intimacy is directly related to physical intimacy, so make sure you feel connected, safe, and happy in your relationship. After all, you need a partner who you trust and makes you feel heard if you’re going to try new things and explore your sexuality together. Prioritize quality time like regular date nights, practice open communication, and make an effort to reignite the spark if you’re in an LTR. If you’re still having trouble getting in the mood with your partner, consider seeking out a relationship or sex therapist. 

 

8. Prioritize self-care

If you haven’t gotten the point already with all this self-care talk, caring for yourself is crucial for every part of wellness, including your libido. “The psychological factor is very important: women have to be in balance with their sleep, needs, and thoughts to have a healthy sex drive,” said Dr. Bausic. “Take time to rest, have a nighttime routine, take a bath, light some candles, or do yoga and meditate–anything that relaxes you and gets you in the mood.” Think of your sex drive like an iPhone (is that the weirdest sex analogy ever?): it needs to recharge to avoid shutting off. If your sex drive feels non-existent, you might not be doing enough to recharge yourself. Prioritize the indulgent practices that connect your mind with your body and stimulates the senses; you’ll feel heightened awareness that can translate into a heightened libido.

 

View this post on Instagram

A post shared by Eberjey (@eberjey)

 

9. Try something new

No surprise here: routine is a great thing when it comes to your calendar or how you spend your mornings, but not when it comes to your sex life. Excitement and spontaneity are key pieces of sexuality, which means some creativity and effort are required to keep your sex drive strong. Now, don’t panic: this doesn’t mean you have to upgrade your trusty vibrator for some new toy or forego scheduled sex to be more spontaneous if you don’t want to (anyone in an LTR knows what I’m talking about). The fix could be as easy as small, simple changes to make sex feel new again.

“One of the best ways to improve your libido is to try something new,” said Diana Wiley, PhD, a licensed marriage & family therapist and board-certified sex therapist. “Introducing novelty into the bedroom can help spice things up.” Yes, this could mean getting wild and checking off every item on our sex bucket list, or it could mean getting it on when you get home from work instead of at bedtime or moving your vibrator from the bedside table to a warm, relaxing bath. “Everyone’s different, so if there’s something that could get you excited, why not try it?” Sommer said.

 

10. Talk to your doctor

Improving sex drive is always a popular topic, and we typically focus on how mental tweaks or aphrodisiac foods can make a huge difference. But since sex drive is a key factor of general health and wellness, a low sex drive can be a sign that something’s going on in the body instead of a matter of mindset. “Don’t hesitate to seek your doctor’s help, especially if you’ve tried all measures to increase your libido and nothing works,” Graveris said. Everything from medications to medical conditions to hormonal changes can affect libido, so don’t hesitate to talk to your doctor about your sex drive (oh, and if your doctor doesn’t prioritize your sex drive or take concerns seriously, it’s time to find a new doctor). Most importantly, you deserve pleasure and a healthy sex drive is your right. No matter the root cause, if you’re not satisfied with your sex drive and can’t figure out why, seek out someone who can.

 

Categorías
APTITUD MONADA RECETAS

The Skincare Product That Is Always Worth the Splurge

The Everygirl’s product selections are curated by the editorial team. If you buy something through our links, we may earn an affiliate commission, at no cost to you. We only recommend products we genuinely love.





A few years ago, when I realized that being an adult was more than drinks with friends after work and shopping trips, I started to put myself on a monthly budget. It covered all of the basics: rent, food, and an emergency fund, but I quickly realized that I needed to add in a section for skincare. It is fluid, and some months I will spend more than I budgeted for—the biannual Sephora Sale is basically my Super Bowl and all bets are off—but it helps me make sure that I am investing in products wisely. 

My general rule is that if it is a product that I will most likely end up washing down the sink, like a cleanser, I don’t want to spend too much on it. Contrarily, the product I’m always willing to splurge on is a serum. The biggest reason I put my money into serums lies in the fact that serums tend to stay on the skin the longest. As they are formulated to deliver a high concentration of active ingredients directly into your skin, I can justify spending a little bit more on a product that will efficiently treat everything from dehydration to hyperpigmentation. These are some of my favorite serums that are worth the cost:





Kiehl’s

Hydro-Plumping Re-Texturizing Serum Concentrate

This serum is, hands down, my cold-weather secret weapon. It is a lightweight gel that is formulated with plant-based glycerin and shiso leaf extract to help hydrate, plump, and smooth the skin. The results are almost immediate, and I especially love how healthy my skin looks whenever I use it, even after being outside on a cold, windy day.

Shop it now





Sunday Riley

C.E.O Glow Vitamin C + Turmeric Face Oil

Typically, oils are used as a last step, but this Sunday Riley one was actually designed to be applied under a moisturizer. Vitamin C is one of those ingredients that almost all of us need for healthy, glowing skin, but finding a formulation that is stable and is the right strength for your skin can be a bit of a challenge. I generally recommend the Sunday Riley oil for first-time Vitamin C users, as it is gentle enough to not cause irritation, absorbs instantly, and leaves the skin hydrated.

Shop it now





Faded

Brightening & Clearing Gel

I fully blame TikTok for introducing me to this serum. Like a lot of people, I have been trying to figure out how to get rid of maskne, and this serum has been one of the few products that helps reduce the appearance of the scars. Formulated with niacinamide and exfoliating acids, this serum is still gentle enough to be used daily without compromising on its efficacy—two things that I love in a product.

Shop it now





Dr. Jart+

Cicapair Tiger Grass Serum

Sometimes, I go a little overboard with the acids and end up damaging my skin barrier. When that happens, I go back to basics and reach for this serum as it is one of the few products that does not make my face feel like I lit it on fire. It is packed with tiger grass, herbs, and plant extracts, as well as Centella Rx to help soothe and repair sensitive skin, which is just what I need when my skin is not at its best.

Shop it now

 

Shop our editors’ other favorite serums:





Maelove

Glow Maker Serum

Our top skincare find of 2020, this vitamin C offers results without a huge price tag. Read our Beauty Content Manager’s full review.

Shop it now





Hyper Skin

Hyper Clear Brightening Clearing Vitamin C Serum

Our Director of Diversity and Inclusion, Ojus, swears by this vitamin C serum for finally helping her fade dark spots left from acne.

Shop it now





Sunday Riley

Good Genes All-In-One Lactic Acid Treatment

Loved by various members of our staff, Sunday Riley’s Good Genes is the perfect all-in-one treatment that’s exfoliating without being too drying.

Shop it now





Cerave

Hydrating Hyaluronic Acid Face Serum

For a hydrating hyaluronic acid treatment that doesn’t totally break the bank, our Fashion Content Manager says this has helped her skin stay moisturized, even through the dry winter.

Shop it now





Paula’s Choice

Clinical Niacinamide 20% Treatment

Niacinamide is the do-it-all ingredient for reducing the appearance of pores, hydrating, desensitizing, reducing redness, and lightening up dark spots. This 20 percent concentrated formula is easy to use and effective, even after only a short time.

Shop it now





Glow Recipe

Plum Plump™ Hyaluronic Acid Serum

This new-ish launch has quickly made its way into our Beauty Content Manager’s routine after receiving a sample from Sephora. If you want plump, luscious skin that doesn’t even need highlighter, try this.

Shop it now