Easy Ways to Increase Your Libido

Get your sexy back.By Dana Hudepohl

When desire dips, there is no magic pill to -- poof! -- instantly restore it. The good news is, you don't need one. There are little things you can do each day to light your own fire. "Don't wait for libido to explode like some magical volcano in your body," says Susan Kellogg Spadt PhD, director of sexual medicine at the Pelvic and Sexual Health Institute in Philadelphia says. "You have to foster and nurture it." Here's how.

Related: 10 Health Perks of Getting Naked

Work out to get turned on.
Research shows that women who exercise feel better about their bodies and have more energy for sex. Physical activity releases hormones, such as endorphins and dopamine, that are believed to affect sex drive. Best of all, working up a sweat increases sexual sensations almost immediately, according to Cindy Meston, PhD, director of the Sexual Psychophysiology Laboratory at the University of Texas in Austin has found. "It's the best cure for sluggish sexual arousal that we have," she says. Doing just 20 minutes of cardio at 75 percent of your maximum effort -- when you can speak only in choppy sentences -- increases sexual excitement by a remarkable 150 percent. "Exercise gets the body revved up," Meston explains. "So then, when you're in a sexual situation later, blood is sent to the genitals more quickly and intensely." The payoff? Better arousal and stronger orgasms.

The best sexercises are those that increase blood flow to the thighs, buttocks, hamstrings, and pelvis, such as yoga, jogging, cycling, squats, and lunges. Schedule at least 20 minutes a few times a week and then get busy with your partner.

Related: Your Better-Sex Workout

Buy orgasmic.
Add sexuality superfoods to your shopping list. Those rich in antioxidants, fatty acids, zinc, and the amino acid asparagine can help boost both mood and libido, says Jennifer Berman, MD, a urologist and sexual-health expert in Los Angeles.. Her top picks: asparagus, avocados, blueberries, salmon, and omega-3-enriched eggs.

Overall, opt for a steady menu of heart- and brain-healthy foods, which feed your desire by preventing plaque buildup in the arteries and boosting mood, an important precursor to arousal. In fact, research has shown that the Mediterranean diet, which is full of fresh fruits and vegetables, olive oil, whole grains, and fish, is ideal for sexual health. A recent study found that diabetic women who stuck closest to the Mediterranean diet were less likely to experience sexual dysfunction than those who didn't. "As soon as women start to eat healthfully, they feel better about themselves and more sexually confident," Kellogg Spadt says.

Bare your bod.
A lot of women are so busy dwelling on their perceived flaws during sex that they sabotage their own pleasure. The cure: Doing a daily ritual to reduce anxiety about being seen nude, Meston says. Instead of grabbing for your robe post-shower, walk around the bathroom naked and purposely look in every mirror you pass, gazing at your whole body rather than your problem areas. Soon being bare will become so second nature that you'll be able to tune out your inner critic and tune into all the feel-good sensations when you're doing the deed.

Related: The Naked Truth: How Women Really Feel About Their Bodies

Rendezvous with you.
Think of it as a sexual workout that's good for your health. Giving yourself an orgasm when your partner is not around brings blood flow to your genital area, nourishing those cells and tissues and increasing your immunity against bacteria and yeast. And because good sex and orgasms lead to more sex and orgasms, it will help get you in the mood for the real deal. A survey of more than 2,000 women found that the 53 percent who used vibrators scored higher on measures of desire, arousal, and orgasm.

Stop obsessing.
Do you really have reason to be so self-conscious about your body? Does your partner even care about the cellulite on your left thigh or the flabby inch you can pinch on your right arm? "There's a huge disconnect between what a woman thinks her partner is attracted to and what he actually is attracted to," Meston says. Is he getting an erection? Enough said.

Related: Sex Positions That Double as Exercise

Make a best-laid plan.
Too tired. Too stressed. Too full. Figure out your biggest barriers to sex and plan around them. "When my husband and I go on a date, we have all these expectations that it's going to end in a night of passion," says Jolie Stavnicky, 39, a stay-at-home mom in Bainbridge, Ohio. "But after a big steak dinner with drinks, followed by bowls of ice cream, we both end up bloated on the couch in a food coma. The next morning we joke about how we had good intentions." Sound familiar? Instead of a dinner date, schedule a sex date. The anticipation of intimacy later will help turn you on. Text your partner flirty messages throughout the day. Or plan a tryst for the morning, when the kids are still sleeping and your stomach is empty.

Related: 10 Ways to Make Sex Sexier

Put mind over mojo.
During foreplay, focus on the pleasurable sensations instead of wondering what you look like or what your partner is thinking about your body. "Stay in the moment as opposed to going off and being a spectator," Meston says. When your mind strays, silently repeat a mantra, such as "This is hot." It can boost sexual satisfaction.




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