Enhancing Libido & Pleasure: The Power of Nutrition and Lifestyle

What gives you pleasure? If it takes a while to come up with an answer, it could be that you’ve lived in survival mode for too long and even believe that “life is meant to be hard.” Or, you may have a hormonal/ neurobiological imbalance, so keep reading.An ability to feel/ experience pleasure doesn’t just refer to the bedroom. It’s a state of being that  requires presence and connection to the sensations in the body. Pleasure requires training and is an antidote to stress. The more pleasure you experience in your everyday life, the higher the chances of experiencing more pleasure in the bedroom too.

Dopamine is the neurotransmitter associated with achievements and rewards, and affects pleasure, motivation and drive. Dopamine has been shown to  affect a woman’s capacity for pleasure as nearly all pleasurable experiences involve the release of dopamine.If you lack motivation, cannot finish tasks, have a sluggish metabolism or are constantly craving carbs and sugar, you may have low levels of dopamine.Dopamine is associated with wakefulness and alertness. One way to increase dopamine is to set up small tasks daily and complete them.On the other hand, serotonin promotes calmness and sleep, improves mood and makes us feel happy. When it comes to pleasure and libido, a moderate serotonin level is the goal as too high levels have been shown to decrease sex drive, while too low levels have been linked to depression.Dopamine is made mainly from two amino acids: tyrosine and phenylalanine while serotonin needs the amino acid tryptophan. All three amino acids can be found in protein rich foods as well as fatty acids, including: beef, turkey, chicken, duck, sardines, salmon and walnuts, as well as raw dark chocolate.Omega-3 fatty acids in fish oil in particular have been shown to increase dopamine levels.Serotonin is produced mostly in the digestive system so maintaining good digestion and feeding gut bacteria is crucial to maintaining optimal levels of serotonin so make sure you include probiotics such as kefir, gherkins, or sauerkraut everyday.Processed foods, such as carbs, sugar and coffee have been shown to lower dopamine levels. Eliminate them as much as possible.

 

Although a male hormone, testosterone is produced in small amounts in women too and is crucial to a woman’s sexual function. It improves the ability to build muscle mass, which in turn boosts vitality and energy levels.HOW: 

Bioavailability of testosterone is influenced by the level of the sex hormone-binding globuline (SHBG), a protein found in the liver.In women who experience low libido, SHBG levels have been shown to be high, binding to testosterone and decreasing it.Its important to achieve optimal levels of SHBG as too low levels are associated with PCOS and too high with decreased vitality and sex drive. Hormonal birth control, as well as high sugar, carbs and coffee intake, can increase SHBG levels.Eat more balanced meals including a combination of protein (meat, lentils, eggs), fats (olive oil, avocado) and complex carbohydrates (sweet potatoes, parsnips). Zinc and magnesium can also help to keep SHBG at optimal levels.

 

Pleasure requires us to be present and tuned into the bodily sensations. The more time we spend in our head analysing, planning, and thinking, the more disconnected we become from our bodies and hence the less capacity we have to feel pleasure.When you connect with the sensations in the body, you can take pleasure in anything you do.Connecting with the sensations in the body can only happen in the present moment. Being in the now, you can take pleasure in anything you do!Let’s do an exercise right now: whatever position you’re in, switch your focus to the sensations in your body, your feet touching the ground, your back touching the seat behind you; notice your hand and feel the energy pulsating inside. Aim to keep your body relaxed  By relaxing the body, you release emotions, and break the cycle of exhausting or obsessive over-thinking. 

 

Create a habit of having at least 3 pleasurable experiences each day. The more you open the floodgates to joy, the more pleasure you can cultivate within. Start by paying attention to what brings you joy; ask yourself: “What would bring me pleasure right now?” Then tune in and ALLOW the answer to come to you.If you’re not used to it, it may feel weird to begin with but trust the process and let your heart speak to you.You may love a bath, a walk in nature, music or a book — no answer is wrong. Just allow yourself to feel it.