Get your groove back: 5 habits to naturally boost libido

Feeling a little “off your game”? Don’t worry, we’ve got you!

As you age, stiff backs, aching knees, tiredness and forgetfulness are often expected. But what about the less-talked-about changes?

One of the most surprising (and frustrating) can be a drop in your sex drive. Yep, it’s a natural part of ageing,¹ but it can often lead to frustration, reduced intimacy and a dip in confidence – all of which can impact your relationships and your own sense of health and wellbeing.

The good news? This doesn’t have to be your new normal. There are plenty of natural ways to reignite your spark—and we’re here to show you how!

A natural approach

Taking a natural, consistent approach to your health is always the smartest move—especially when it comes to supporting your gut and hormonal health. Stronger treatments can help in the short term, but they often fail to address the root of the problem.

Eating a healthy and balanced diet, making lifestyle changes, and practising good habits support your body’s natural ability to heal and stay balanced. The result? Fewer side effects and longer-lasting benefits.

Stress management

Prolonged or chronic stress can increase cortisol, the stress hormone. This increase in cortisol can disrupt the balance of key sex hormones, including testosterone and oestrogen.²

Daily stress reduction techniques such as meditation, breathing exercises, or regular walks in nature can all help lower cortisol levels. Meditation and regular exercise also encourage the release of endorphins, your body’s natural mood enhancers.³

Managing your stress levels will help promote a calmer mind, balanced hormones and a libido that’s ready to perform!

Diet and exercise for hormonal support

Balanced hormones are key to a healthy sex drive. Foods rich in zinc, such as pumpkin seeds, quinoa and lean meats, support testosterone production in men.⁴ Phytoestrogens found in foods like flaxseeds, soy, and chickpeas can help balance oestrogen levels in women.⁵

Regular physical activity—especially strength training and HIIT—stimulates hormone production, improves blood flow, and supports overall sexual health. An active lifestyle isn’t just good for your body—it’s good for your libido too!

Look after your gut

Your gut microbiome plays a surprisingly crucial role in hormone regulation and overall wellbeing. A healthy microbiome supports the production of neurotransmitters, such as dopamine and serotonin. These play an essential role in mood and sexual health.

An imbalance in gut bacteria can lead to inflammation and hormonal disruptions that suppress libido. Boost your probiotic intake – foods like kefir, yoghurt, and kimchi contain beneficial bacteria which will help maintain a healthy gut. Prebiotic foods, such as garlic, onions and asparagus, or our Complete Prebiotic, feed the beneficial bacteria to support their growth and activity. Together, they create the perfect environment for your gut bacteria to thrive—and help keep your hormones in check.

Sleep and hydration

Sleep is non-negotiable for hormone balance. You should aim for 7-9 hours of sleep per night and establish a calming bedtime routine to ensure a good night’s rest. Sleep deprivation can increase cortisol and throw other hormones out of balance, negatively impacting libido.⁶

Stay well hydrated; water supports blood flow and hormone transport. Drink an adequate amount of water daily to support your overall wellbeing, as well as a healthy sexual response.

Herbal supplements

Certain herbal supplements can also be helpful. Adaptogens, such as Ashwagandha, help the body adapt to stress and support healthy testosterone levels.⁷

Shatavari helps support hormonal balance – it can reduce the effects of excess oestrogen, while also providing gentle oestrogenic support when levels are low.

Avoiding unhealthy habits

Taking care of your body through natural approaches will help boost and maintain a healthy sex drive, balance hormones, and improve circulation. But, be mindful of unhealthy habits that may undermine the positive changes you’re making.

Substances like cigarettes and alcohol can decrease your libido. Smoking constricts blood vessels, reducing blood flow and making it harder to achieve and maintain arousal.⁸ Excessive alcohol can interfere with hormone production, lower testosterone levels, and impair nerve function.⁹ These are essential for a healthy sex drive.

By following these healthy habits, you will optimise your energy and naturally balance your hormones. And when your hormones work in harmony, your libido remains strong, steady and reliable, helping you feel confident and connected!

Want to know more about hormones? Check out Hormones – your secret weapon to happiness?

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8am to 8pm.

Get your groove back: 5 habits to naturally boost libido

A natural approach

Stress management

Diet and exercise for hormonal support

Look after your gut

Sleep and hydration

Herbal supplements

Avoiding unhealthy habits

References

Questions? Talk to a Nutritional Therapist on live chat!

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