1. Hormones
When thinking about hormones and sex drive, testosterone often comes to mind. Indeed, testosterone is linked to sexual functioning and desire across genders, and when your testosterone is high, your libido may be higher too. Lots of lifestyle factors and bodily processes are associated with increases in testosterone, such as regular exercise, ovulation, or hitting puberty, among many others.
While testosterone is linked to libido, naturopathic doctor and sexologist Jordin Wiggins, N.D., says it’s more nuanced than that. Both estrogen and progesterone also affect libido. “Estrogen is more clearly linked with physiological arousal (blood flow to the genitals, vaginal lubrication),” certified relationship and sex therapist Indigo Stray Conger, LMFT, CST, tells mbg.
Beyond that, Wiggins says it’s also important to look at the hormones that contribute to pleasure, connection, and arousal, like dopamine and oxytocin. These hormones tend to be flaring when we’re at the height of romance, which is why libido can sometimes seem higher at the start of a new relationship.
2. Diet
Certain foods, sometimes labeled aphrodisiacs, are believed to increase libido in some people. According to osteopathic OB/GYN Anna Cabeca, D.O., both chocolate and cheese contain a substance called phenylethylamine (PEA). The substance is a “natural amphetamine manufactured by the brain in response to the feeling of love,” she says. “And PEA is believed to be responsible for that hormonal rush during sex.”
Research is still inconclusive as to how effective aphrodisiacs really are for increasing libido, but some common aphrodisiacs like oysters, avocados, and omega-3 fats do contain vitamins and minerals that support overall health, including hormone health and therefore sexual health.
3. Alcohol
In general, many people find that alcohol can make them feel more horny. That said, the relationship between alcohol and sex drive is complicated. A 1995 review published in the journal Recent Developments in Alcoholism says, “Alcohol consumption increases subjective sexual desire, arousal, and pleasure for many women, although it lowers physiological arousal.”
This may be because alcohol increases testosterone in people with vaginas but then decreases genital responsiveness, making it more difficult to orgasm. The physiological effects aside, the lowered inhibitions sometimes produced by alcohol can also simply make people more open to sex than they ordinarily would be when sober.
4. Frequent masturbation
Masturbating frequently can both directly and indirectly increase libido. “When we ignore our body’s drive and arousal cues for too long through distraction, stress, or lack of a partner, those cues begin to go dormant,” Stray Conger explains. So, the more someone engages in sexual activity of any kind, including masturbation, the easier it is to become physiologically aroused.
More directly, Wiggins says, “It can also increase the release of hormones, like dopamine and testosterone.” And while masturbating is often a solo sport, it can also help to increase pleasure with a partner. “Individuals who masturbate often know what they like and how to communicate it to their partner so, therefore, report greater satisfaction in relationships and better intimacy and sexual communication,” Wiggins says.
5.Pregnancy
There are a couple of factors that could increase sexual arousal during pregnancy. “All that estrogen in women’s bodies can improve their sex drive,” functional medicine doctor and OB/GYN Wendie Trubow, M.D., says. “Additionally, there’s a lot more blood flow going to the genital areas, which increases and improves sensation.” According to her, all of these feelings are “totally normal and good!”
Unless a doctor or OB/GYN advises against sex and orgasms while pregnant, it’s perfectly safe to engage. If sex becomes uncomfortable further into your pregnancy, you may need to try a different position. For heterosexual couples, Trubow recommends having the woman lie on her side with the male partner behind her. For two female partners, the pregnant person will probably still be more comfortable on her side, Trubow says, but her partner doesn’t have to be behind.
