Libido, or sexual desire, is a natural part of human sexual life. However, many factors can affect libido levels in different people. Let's take a look at some of these factors.

What influences libido?

Hormones

Hormones are one of the key things that affect libido. Testosterone, in particular, is an important hormone associated with sexual desire in both men and women. In men, low levels of testosterone can lead to decreased libido, erectile problems and a general decline in interest in sex, the opposite of women, in whom, in turn, it is elevated testosterone levels correlated with high cortisol levels that cause decreased libido ^[1]. Libido levels in women are also strongly influenced by fluctuations in the levels of oestrogen and progesterone in the body, especially during menopause ^[2]. Low levels of oestrogen can cause vaginal dryness ^[3], which makes sex more difficult and increases the risk of infection, which in turn can decrease libido. High progesterone levels, on the other hand, can cause fatigue, which can also reduce the desire for sex. Therefore, it is important to take care of hormonal balance, especially in the menopause, and pay attention to diet and lifestyle to maintain healthy hormone levels.

Stress

High levels of stress can lead to a decrease in sexual desire ^[4]. For people struggling with chronic stress, their libido can be lowered permanently, and this affects the quality of their sex life. It is worth learning to cope with stress and finding ways to reduce it. Various relaxation techniques such as yoga, meditation, breathing exercises, aromatherapy or massages can be used to help reduce stress levels and improve mood. The feeling of sexual excitement has been shown to reduce levels of the stress hormone cortisol^[5]. Orgasm also allows for better and longer sleep ^[6].

Mental health

Mental health is an important factor that affects libido ^[7]. Emotional problems such as depression, anxiety, stress or emotional disorders can lead to a decrease in sexual desire. Often, people struggling with depression, anxiety disorders or traumas lose interest in sex and experience reduced energy levels and motivation.

Therefore, if you are experiencing mental health issues, it is a good idea to consult a doctor or psychologist for appropriate support.

Fatigue

Fatigue is a common problem these days, when many people work after hours and have busy schedules. Often we feel tired after work and no longer have the energy for physical activity, including sex ^[8]. Chronic fatigue can be linked not only to a demanding lifestyle, but can also have other causes. Too little sleep or inappropriate habits, such as watching TV or using the phone before resting, can also affect the quality of sleep and energy levels during the day. Fatigue can also be the result of illness, so chronic feelings of fatigue are worth reporting to your doctor.

Life changes

Lifestyle changes can also affect our self-esteem and confidence, which can have a knock-on effect on our mood and our libido levels. 

Introducing regular exercise into our daily routine, such as jogging, swimming or yoga, can help to increase our energy levels and have a positive effect on our desire to get close ^[9]. It is also worth paying attention to diet and avoiding eating hard to digest foods, which can cause feelings of heaviness and lack of energy.

Another aspect is communication in the relationship. It is important that we talk to our partner and express our needs and expectations for our sex life. Communicating together can help us understand each other and find ways to increase our level of sexual desire.

What are the ways that can help influence libido. 

Here are some of them:

1. Exercise - regular physical activity can help increase libido, including by improving your own self-perception.
2. Diet - a proper diet can help provide the body with the necessary nutrients to help maintain sexual health.
3. Herbs and supplements - certain herbs, such as ginseng, maca or ashwagandha, and supplements, such as L-arginine, can help improve libido.
4. Relaxation - finding ways to relax and reduce stress levels can help increase energy levels and sex drive.
5. Communication - it is important to communicate with your partner about your sexual needs and listen carefully to their needs to increase intimacy and desire.

However, it is worth remembering that each person is different and what works for one person will not necessarily work for another. Therefore, it is important to listen to your body and consult your doctor or a sexual health professional if you are experiencing problems with your libido.

Bibliography:

[1] Raisanen, J. C., Chadwick, S. B., Michalak, N., & van Anders, S. M. (2018). Average Associations Between Sexual Desire, Testosterone, and Stress in Women and Men Over Time. Archives of sexual behavior, 47(6), 1613–1631. 
[2] Cappelletti, M., & Wallen, K. (2016). Increasing women's sexual desire: The comparative effectiveness of estrogens and androgens. Hormones and behavior, 78, 178–193. 
[3] Nappi, R. E., & Kokot-Kierepa, M. (2010). Women's voices in the menopause: results from an international survey on vaginal atrophy. Maturitas, 67(3), 233–238. 
[4] Hamilton, L. D., & Julian, A. M. (2014). The relationship between daily hassles and sexual function in men and women. Journal of sex & marital therapy, 40(5), 379–395. 
[5] Hamilton, L. D., Rellini, A. H., & Meston, C. M. (2008). Cortisol, sexual arousal, and affect in response to sexual stimuli. The journal of sexual medicine, 5(9), 2111–2118. 
[6]  Lastella, M., O'Mullan, C., Paterson, J. L., & Reynolds, A. C. (2019). Sex and Sleep: Perceptions of Sex as a Sleep Promoting Behavior in the General Adult Population. Frontiers in public health, 7, 33. 
[7] Phillips, R. L., Jr, & Slaughter, J. R. (2000). Depression and sexual desire. American family physician, 62(4), 782–786.
[8] Blazquez, A., Ruiz, E., Vazquez, A., de Sevilla, T. F., Garcia-Quintana, A., Garcia-Quintana, J., & Alegre, J. (2008). Sexual dysfunction as related to severity of fatigue in women with CFS. Journal of sex & marital therapy, 34(3), 240–247. 
[9] Jiannine L. M. (2018). An investigation of the relationship between physical fitness, self-concept, and sexual functioning. Journal of education and health promotion, 7, 57.