LIBIDO - Better Nutrition

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LIBIDO
by
DEB SOHOLT, RN
Copyright © 2010 by Deb Soholt, RN, and Active Interest Media, Inc.
All rights reserved. No part of this booklet may be reproduced, stored in an electronic
retrieval system, or transcribed in any form or by any means, electronic or mechanical,
including photocopying and recording, without the prior written permission of the
publisher, except for the inclusion of quotations in a review.
Published by:
Active Interest Media, Inc.
300 N. Continental Blvd., Suite 650
El Segundo, CA 90245
This booklet is part of the Better Nutrition Healthy Living Guide series. For more information,
visit www.betternutrition.com. Better Nutrition magazine is available at fine natural health
stores throughout the United States. Design by Aline Design: Bellingham, Wash.
The information in this booklet is for educational purposes only and is not recommended
as a means of diagnosing or treating an illness. All health matters should be supervised by
a qualified healthcare professional. The publisher and the author(s) are not responsible for
individuals who choose to self-diagnose and/or self-treat.
LIBIDO
CONTENTS
Introduction: Fading Desire.................................................... 5
Chapter One: What’s up Down There?............................ 7
Chapter Two: The Hormone Connection........................ 13
Chapter Three: Natural Libido Lifters.............................. 17
Chapter Four: Reclaim Your Lost Love Life................ 22
Glossary........................................................................................... 29
Selected References.................................................................... 31
Pleasure is the object,
duty, and the goal of all
rational creatures.
–Voltaire
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L I B I D O
Introduction
Fading Desire
W
hen former top model and actress Cristina Ferrare confessed to
Oprah Winfrey that she suffered from a lack of sexual desire,
millions of women felt like the two superstars were speaking directly to them. That’s not surprising since a survey conducted by
researchers at the University of Chicago found that more than one-third
of women between the ages of 18 and 59 suffer from a low libido, defined
as the absence of sexual fantasies or the desire for sex. And, unlike our
male counterparts, 37 percent of us don’t even think about sex more
than a few times per month. Who has the time, or the energy for that
matter? Between work, kids, partners, back-to-back social commitments,
and money concerns, thoughts about sex and feelings of desire often get
put on the back burner. What’s more, data from the National Health and
Social Life Survey found that sexual problems affect 43 percent of women
in the United States compared to just 31 percent of men.
Where is The Love?
Apart from our busy, often stressful lives, there are a multitude of reasons our love life seems lackluster. The hormone levels of women in their
childbearing years fluctuate over the course of a month, and these changes
can dramatically affect their feelings of desire. An increase in your desire
for sex occurs just before you ovulate thanks to a testosterone surge and
lasts for several days afterwards—which is also, coincidently, the only
time of the month conception is possible. When you’re done ovulating,
this boost in libido dies down again.
The hormones that control libido also change as a result of pregnancy,
breastfeeding, and aging. In fact, the balance of your sex hormones—estrogen, progesterone, and testosterone—changes during perimenopause and
menopause, and that can have a definite impact on your libido. Stress,
emotional issues, weight changes, or medications can also send desire
out the window. If your libido drops for several days and then returns to
normal, it is probably just a temporary change in hormones or stress. But
if you have been suffering from a low libido for several weeks or longer,
there may be another underlying cause.
Of course, desire—or the lack thereof—may not be the only problem.
According to a University of Chicago survey, 24 percent of American
women have trouble achieving an orgasm. And more than 14 percent
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5
experience pain during intercourse—which is a surefire way to kill any
desire you might have started with. After all, who wants to make love
when it hurts?
Suddenly Seeking Sexy
Unfortunately, when it comes to healthy sexuality, one size doesn’t fit
all. A woman’s sexual response is a complex interplay of emotional intimacy, sexual stimuli, and satisfaction with her relationship. Hormones,
medical conditions, stress, fatigue, psychological issues, or physical
problems can affect lack of desire. Until recently, a lack of sexual desire
wasn’t something that most women talked about, but all that is changing.
Women are now more aware of their bodies and their needs, and they
are being more proactive in seeking out ways to stay healthy physically,
mentally, and sexually.
As frustrating as a lagging libido can be, there haven’t historically been
many ways to reignite the fire—at least not for women. Unfortunately
Viagra and other types of quick-fix remedies designed for men don’t work
for women. Recently, however, several topical aids and natural supplements designed just for women have begun showing up in the marketplace. And these, combined with the information in this booklet, might
just be what we need to help us rediscover how pleasurable a fulfilling
love life can be.
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L I B I D O
Chapter One
What’s Up
Down There?
S
o what is a low sex drive, exactly? In medical terms, you have hypoactive sexual desire disorder (HSDD) if you have a persistent or
recurrent lack of interest in sex that causes you personal distress.
But you don’t have to meet this medical definition to seek help. If you
aren’t as interested in sex as you’d like to be or if your low libido interferes
with your personal relationships, it’s time for action!
The Anatomy of Desire
It’s quite possible that the first time you saw what the female reproductive tract looked like was when you were in junior high or middle school.
And then all you learned was how and why menstruation occurred. If
you have ever been pregnant, you probably got your next anatomy lesson then. Balancing the latest mother-to-be book on your growing belly,
you learned how your body changes throughout pregnancy and what to
expect during delivery. The last step in your education occurs during perimenopause. As baby boomers age, they are inundated by an avalanche of
books and articles eager to advise them on how to handle “the change.”
But, throughout all of this education, very few people talk about desire.
For most women, sexual longing begins in the brain. And, while that’s
also true of men, there are some well-documented differences in what
triggers arousal. The part of the brain responsible for emotional control—
the amygdala—shows significantly higher levels of activation in men
viewing sexual stimuli than in women viewing the same images, according to a study led by Emory University psychologists. In the study, 14 male
and 14 female participants viewed several types of sexual images. When
brain activity was compared using functional magnetic resonance imaging (fMRI), significantly higher levels of amygdala activity was found in
the brains of the men compared to the women. According to psychotherapist Esther Perel, author of Mating in Captivity, “[For women] it is more
about the anticipation, how you get there; it is the longing that is the fuel
for desire.” Men, on the other hand, don’t need to use nearly as much
imagination since sex is more straightforward for them.
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7
Unlike a man, a woman experiences a gradual buildup of sexual excitement through foreplay and other stimulation before intercourse. As a
woman becomes sexually aroused, fluid is produced inside the vagina
that provides lubrication. Blood flow to the genitals also increases, causing the labia—the “lips” on the sides of the vaginal opening—to swell.
The clitoris also swells and becomes highly sensitive. At the same time,
heart rate, blood pressure, and breathing increase. She may also become
flushed as her blood vessels dilate.
As blood flow reaches its limit, the lower third of the vagina becomes
engorged and firm. The woman’s breasts may increase in size by up to
25 percent and blood flow to the area around the nipple (the areola)
increases, making the nipples look less erect. As she gets closer to orgasm,
her clitoris pulls back against the pubic bone and seems to disappear. A
woman needs continuous stimulation in this phase to build up enough
sexual excitement for orgasm. Orgasm is characterized by rapid waves of
intense, pleasurable contractions of the genital muscles.
Cause and Effect
While desire can ebb and flow throughout a woman’s life, there are a
number of underlying reasons for a decrease in sexual interest. Low sex
drive can stem from illness, physical conditions, psychological issues
like stress or anxiety, or even lifestyle choices like drugs or alcohol.
Some of the most common reasons interest in sex can become stalled
include the following.
Alcohol: A glass of wine may make you feel amorous by temporarily boosting your testosterone levels, but too much alcohol can dull the
senses and spoil your sex drive. Recreational drug use also extinguishes
the flames of desire.
Illness: While the common cold might put you out of commission
for a few days, chronic illness can trigger long-term libido problems. The
most obvious health problems are recurring yeast infections, sexually
transmitted disease, breast cancer, and diseases that directly affect your
genitalia. But surprisingly, a number of nonsexual diseases can also affect
the desire for sex, including arthritis, cancer, chronic obstructive pulmonary disease (COPD), diabetes, high blood pressure, heart disease, kidney
disease, and psoriasis. Infertility also can contribute to low sex drive, even
after infertility treatments are over.
Hysterectomy: For some women, having a hysterectomy is the best
thing that every happened to their sex life. But for others, the removal
of the uterus—and possibly the ovaries—can have a real impact on
desire and sexual satisfaction. The sudden loss of your ovaries creates a
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L I B I D O
When you are on the pill,
your hormonal balance
changes, and consequently,
so can your desire for sex.
hormone imbalance that throws a woman into menopause instantly. As
both estrogen and testosterone levels plummet, a woman can find that
her sex drive diminishes, too.
Medications: Many prescription medications are notorious libido
killers. Fortunately, the condition is often reversed when the drug is discontinued. Check with your doctor if your sex life has lost its sizzle and
you are taking any of the following drugs:
• Antidepressants
• Acid blockers
• Antihistamines and pain medications
• Anti-seizure drugs
• Blood pressure medications
• Statin cholesterol-lowering drugs
Oddly enough, there is another type of prescription drug that can
zap desire: birth control pills. Studies have linked oral contraceptives to
decreased levels of the androgens (see glossary) that drive desire. Birth
control pills also alter a woman’s natural estrogen fluctuations. When you
are on the pill, your hormonal balance changes, and consequently, so can
your desire for sex.
Weight: Obesity is quickly becoming an epidemic in America—
and it’s having a huge impact on our health. Along with an increased
chance of developing diabetes, heart disease, and other serious conditions, women battling obesity have less energy and suffer from depression and low self-esteem. A report from Duke University Medical Center found that obese Americans are 25 times more likely than those
of normal weight to report problems with their sex lives. Fortunately,
even small successes in weight loss can reignite desire and contribute
to a healthier sex life. L I B I D O
9
Pain During Sex: Nothing can pull the plug on desire faster
than pain or the expectation of pain during sex. As a woman’s ovaries
stop producing estrogen and testosterone during menopause, natural
lubrication diminishes and the resulting dryness can make intercourse
uncomfortable. Lack of estrogen can also make the walls of the vagina
thinner (a condition called atrophy), which can cause soreness both
during and after sex. It may also cause a small amount of bleeding
from irritated vaginal tissue.
In a survey of more than 1,000 women aged 35 and older, 60 percent
reported vaginal changes including dryness, pain, discomfort, or “tightness” during sex in their midlife years. Because of these changes, many
women would rather avoid intercourse. Yet as strange as it sounds, the
more often you have sex, the less likely you are to develop vaginal atrophy.
This is because sex increases blood flow to the genital area and helps to
keep the tissues healthy. It has been said, “use it or lose it” when it comes
to a healthy sexual response, but contemplating more sex can be hard to
do when it’s painful. For women experiencing pain during sex, a more
realistic response might be, “If I could, I would!”
For many women,
being emotionally close
to their partner is
an essential prelude to
sexual intimacy.
Younger women can also experience vaginal pain. The most common
cause is a bacterial or yeast infection. Fibroids, ovarian cysts, and ectopic
pregnancy can also cause intense pain. Endometriosis is a very common
disorder that can trigger deep pelvic pain during intercourse. Of more
concern, some women suffer from vulvodynia, a distressing and longlasting condition that makes the vulva so sensitive, just touching it can
make a woman jump with pain.
It is important for women experiencing sexual health problems to have
a thorough physical evaluation with a healthcare provider. This is especially true when pain or bleeding is present. Unfortunately talking to your
doctor may not be as easy as it sounds. An AARP survey found that only
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L I B I D O
14 percent of women aged 45 and older have sought professional help
from their physician for sexual health issues, and 71 percent believed their
health provider would dismiss their concerns.
Some women are too embarrassed or frightened to discuss intimate
issues with their doctor. However, when it comes to healthy sexuality,
you truly have to be your own advocate. If you don’t feel comfortable with your physician, you may want to find one who more closely
matches your needs.
Psychological Issues: Sex drive doesn’t always boil down to
physiology; psychological factors can play a part, too. Stress from
your job, household chores, kids, and other responsibilities can affect
the hormones that support sexual desire. Anxiety over finances and
personal relationships can also drive desire out the door. Fatigue is
another culprit. When you are burning the candle at both ends, sleep
often takes priority over sex.
Another common cause of a waning libido is depression. Depression can lead to apathy about intimacy. It can also rob you of the
energy needed for a rewarding love life. And, as I’ve mentioned, many
antidepressant drugs can suppress desire. Women who are depressed
also tend to have body image issues along with lack of energy and interest. If a woman feels uncomfortable with the way her body looks when
she is with her partner, she may feel anxious or self-conscious in intimate situations.
Relationship Issues: For many women, being emotionally close
to their partner is an essential prelude to sexual intimacy. Not surprisingly, a decreased interest in sex is often a result of ongoing relationship issues, such as:
• Lack of connection with your partner
• Unresolved conflicts or fights
• Poor communication of sexual needs and preferences
• Infidelity or breach of trust
Talking with a therapist or counselor skilled in addressing relationship
and sexual concerns can help with low sex drive. You can also try these
do-it-yourself relationship tips:
• Communicate with each other. Couples who learn to
communicate in an open, honest way usually maintain a stronger
emotional connection, which can lead to better sex. Talking about
your likes and dislikes in the bedroom can also set the stage for
greater sexual intimacy.
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11
• Set aside time for intimacy. Scheduling sex into your calendar may
seem unnatural, but making intimacy a priority can help put your
sex drive back on track. Planning can help to build excitement and
expectation for what is to come—anticipation that’s just not there
when you have your first thought about sex as you climb into bed
at night.
•Add a little spice to your sex life. Try a different position,
a different time of day, or a different location for sex. If you and your
partner are open to experimentation, find a way to share fantasies
with each other, which can help rekindle your sexual sizzle.
Sexual Abuse: Anyone who has been abused or molested as a child,
been victimized by rape, or in any way traumatized by sexual activity can
find it difficult to become interested in sex. According to the National
Women’s Health Resource Center (NWHRC), women who have experienced violation are very guarded when it comes to intimacy. Instead of
associating sex with pleasure, they end up reliving the experience and may
go to great lengths to avoid sex. If you have suffered past sexual abuse of
any kind, it is important to seek support and work with behavioral health
professionals trained to help you work through traumatic issues.
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L I B I D O
Chapter Two
The Hormone
Connection
W
hile a great many things can rob you of sex drive, a primary
culprit is hormonal imbalance. Intuitively women have figured this out, but most don’t truly understand their hormones and what role they actually play in health, reproduction, and
desire. Understanding your hormones can be very complex, but here is
a simplified explanation:
•The ovaries produce large amounts of the female sex hormones
estrogen and progesterone.
•They also produce half of the testosterone the body needs.
Each of these hormones has a specific role to play in sexual desire. Estrogen helps you feel heightened sensitivity during sexual intercourse. Progesterone keeps your libido up. Testosterone, a male sex hormone, boosts
sexual desire and lubricates the vagina. When levels of these hormones
drop, so does your overall desire for and response to sex.
The Estrogen Equation
Estrogens are responsible for development of the female sex organs,
breasts, and pubic hair. They are primarily produced by the ovaries and
regulate the menstrual cycle. While most women think of estrogen as a
singular hormone, the term actually encompasses three distinct forms:
Estrone, estradiol, and estriol.
• Estrone is produced in quantities of 100 to 200 mcg per day when
a woman isn’t pregnant. During pregnancy, however, estrone
production decreases significantly. After menopause, estrone is still
produced by the adrenal gland, mostly in body fat and muscle cells.
• Estradiol is the most prominent—and the most potent—type of
estrogen. During menopause, estradiol concentrations fall to low
levels. This can contribute to hot flashes and night sweats. This
estradiol drop also increases the risk of heart disease and bone loss. It
can have a negative impact on your libido. A large study by researchers
at the University of Melbourne, Australia, found that a woman’s
interest in sex and sexual responsiveness was more closely related to
the drop in estradiol levels rather than any change in testosterone.
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13
• Estriol is the weakest type of estrogen and is created by the
placenta during pregnancy. Because the fetus participates in estriol
formation, estriol is an important indicator of a fetus’s well-being.
Non-pregnant woman and menopausal women typically have low
levels of this hormone.
Estrogen Overload
Nature perfectly calibrates the amount of estrogen the body needs during specific phases of life. Unfortunately, the estrogen our bodies make
isn’t the only estrogen we are exposed to. Many women are surprised to
learn that environmental estrogens, known as xenoestrogens, saturate
daily life. And, most of the time, you don’t even know it. But, if you are
having trouble losing weight, struggling with metabolic syndrome, or are
disinterested in sex, these hormones may already be affecting your health.
A growing number of studies show that surprisingly low levels of these
estrogen imposters can be enough to trigger health changes, including
irregular menstrual cycles, abnormal ovulation, endometriosis, increased
risk of miscarriage, and birth defects. Some studies also link environmental estrogens to an increased risk of breast and ovarian cancer. Here are
some unexpected places where xenoestrogens commonly lurk:
Food: The food you eat can be a significant source of environmental
estrogens. For instance, most beef producers give their livestock estrogen
and growth hormones so they will grow faster and gain the maximum
amount of weight before they go to slaughter. Dairy cows are also given
hormones so they will produce more milk. But even if livestock weren’t
deliberately pumped full of hormones, meat and milk would still contain xenoestrogens because soy and corn—two crops often used as animal
feed—are heavily sprayed with pesticides, herbicides, and fertilizers, all of
which contain estrogenic chemicals.
The fruits and vegetables we eat may not be any safer. According to
the Agency for Toxic Substances and Disease Registry, polycyclic aromatic
hydrocarbons (PAHs) are used to make many of the pesticides sprayed
on food crops. PAHs are known xenoestrogens and they easily bind to
estrogen receptor sites on our cells. This can increase the risk of hormone
dependant cancers like breast and ovarian cancer, and contribute to overall hormone imbalance.
Plastics: While plastic can be useful and convenient, it can also
have a detrimental impact on your health. Studies conclusively show
that one compound in plastic, bisphenol A (BPA), imitates estrogen.
Because BPA makes plastics soft and flexible, it’s used in plastic water
bottles, the coating that lines canned food, and some toys. It’s so
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L I B I D O
pervasive that a government study found BPA exposure in 95 percent of
the study participants.
More recently another plastic, polyethylene terephthalate (PET), was
found to leach an unknown estrogenic substance into water bottles.
The German scientists conducting the study tested 20 brands of mineral
water and found that 60 percent of them tested positive, with estrogenic
levels twice as high as water in glass bottles. But these harmful chemicals
don’t just come from plastic water bottles. These estrogenic chemicals
can leach out of plastic food containers and plastic wrap right into the
foods we eat.
Personal care products: If you use shampoo, moisturizer,
deodorant, or makeup, it’s likely you are exposing yourself to estrogenic
chemicals on a daily basis. One family of estrogen impersonators called
nonylphenols is created during the breakdown of certain chemicals found
in many personal care products. Nonylphenols can affect fertility and
reproductive development. Long-term exposure also encourages the proliferation of breast tissue, ultimately leading to a higher risk of developing
breast cancer.
Parabens are another type of xenoestrogen that may be lurking in your
bathroom. Studies show that these preservatives have estrogenic potencies comparable to BPA. Avoid any products that contain methyl-, ethyl-,
propyl- or butyl-parabens.
Phthalates are yet another class of estrogen mimickers. Found in perfume, nail polish, deodorants, hair gels, and body lotions, phthalates
are suspected of causing damage to the kidneys, liver, and reproductive
organs when used over long periods. Check the ingredient label and avoid
any product that contains dibutylphthalate or diethylphthalate.
Water: While bottled water can be a primary source of BPA, the water
you get from your tap can contain other estrogenic chemicals. Products
that go down the drain (including personal care products and pharmaceutical drugs), pesticide run-off, and hormone-disrupting chemical byproducts released into rivers and lakes all result in xenoestrogens finding
their way into our waterways. To avoid these liquid estrogens, opt for filtered water when you hydrate.
Progesterone
Progesterone is a steroid hormone needed to prepare the uterus for the
implantation of a fertilized egg. It’s essential to maintain pregnancy and
to promote development of the mammary glands. Progesterone also balances estrogen levels throughout the body and is involved in sexual desire.
L I B I D O
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During our reproductive years, the body has the amazing capability
of converting excess progesterone to other hormones, including estrogen and testosterone, on an as-needed basis. But progesterone production naturally decreases during perimenopause—the years leading up to
menopause. This can also result in estrogen dominance, which effectively
causes low libido in women.
Testosterone
While testosterone is mainly considered a hormone for men, it also
serves important purposes for women. In terms of libido, testosterone
heightens sexual response and orgasms. Testosterone levels decline as we
get older, especially after menopause.
Some doctors recommend treating a low sex drive with supplemental
testosterone given via a transdermal patch or spray. But even though it
may sound logical, this tactic hasn’t been conclusively proven to work.
One recent double-blind, placebo-controlled trial of 261 premenopausal
women with a reduced libido found that those using a transdermal testosterone spray for 16 weeks reported more sexual satisfaction. But the
results were highly subjective and even the researchers conducting the
study noted that a placebo effect was quite strong in the women who
reported an improvement.
Side effects of testosterone replacement therapy may include oily skin,
acne, increased facial and body hair, deepening of the voice, growth of the
clitoris, depression, and increased anger or aggression. Supplemental testosterone is often combined with estrogen for postmenopausal women.
Synthetic estrogen replacement therapy—with or without testosterone—
has been clearly shown to increase the risk of developing or dying from
breast and lung cancer, heart attacks, blood clots, and stroke. However,
thoughtful use of bioidentical hormones can be very helpful in regaining
hormonal balance.
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L I B I D O
Chapter Three
Natural Libido
Lifters
Y
ou deserve a pleasurable and fulfilling sex life—and so does your
partner. Nature can provide safe, effective ways to boost your
libido and help you rediscover the pleasurable sex you thought
was just a memory.
Helpful Herbs
Herbs have been used to enhance desire and sexual satisfaction for
centuries. While most modern research has focused on their ability to
boost libido in men, scientists are beginning to realize the importance
of increasing desire in women, too. The following herbs have been used
throughout history by women around the world to increase sexual desire.
Now, scientists are discovering that these botanical compounds work on a
number of levels to increase a woman’s libido and her ability to enjoy sex.
Damiana: The leaves of this small South American shrub bind to
progesterone receptors and encourage the renewal of sexual function.
Traditionally, damiana is also used to treat nervousness, exhaustion,
and depression.
Scientists from the University of Hawaii’s School of Medicine studied
77 women over the age of 21 who wanted to improve their sexual function. Thirty-four of these women took a proprietary nutritional supplement once a day that contained damiana in addition to ginseng and
ginkgo biloba—all of which work together to improve blood flow to the
sexual organs. The other 43 women received a placebo. After four weeks,
more than 73 percent of the women who took the supplement reported
an overall improvement in their sex lives, compared with just 37.2 percent
of those in the placebo group. Improvements were experienced in several
areas including sexual desire, reduction of vaginal dryness, frequency of
sexual intercourse and orgasm, and increased clitoral sensation.
Ginkgo biloba: Ginkgo is best known for its effect on memory and
cognitive function, but it can also play a role in the bedroom. The terpene
lactones found in ginkgo—especially ginkgolides and bilobalide—increase
L I B I D O
17
circulation throughout the body, including the genitals. And better blood
flow automatically enhances sensation. These two terpenes are also associated with increasing circulation to the brain and may exert a protective
action on nerve cells. This not only improves mood, it also helps to reduce
the number one libido killer—stress.
According to a clinical trial conducted at the University of Texas at Austin, ginkgo also boosts nitric oxide production and relaxes smooth muscle
tissue. These actions are important to a woman’s sexual response. During
the trial, the researchers found that gingko enhanced arousal and the ability to experience an orgasm—especially when combined with sex therapy.
In another trial of 63 women with antidepressant-related sexual dysfunction, scientists at the University of California, San Francisco, found that
84 percent of the participants experienced an improvement in desire,
excitement, and orgasm.
Mucuna pruriens: With a long tradition as an aphrodisiac, the beans
from this climbing shrub have one of the most fascinating chemical profiles
in the plant world. Among the alkaloids in this Ayurvedic herb, mucuna
pruriens contains serotonin, a natural brain chemical that improves mood
and relaxes muscle tissue. Mucuna is also a wonderful source of the amino
acid levodopa, more commonly called l-dopa. The brain converts l-dopa
into dopamine, a hormone-like substance that is an important neurotransmitter in both the central and peripheral nervous systems. Not only does
this neurotransmitter help stimulate the nerve impulses in the genital area,
but more dopamine also means increased sexual desire.
Panax ginseng: Also known as Korean ginseng, panax ginseng has
a long history of use in Traditional Chinese Medicine as a sex stimulant—
and with good reason. A recent study shows that the ginsenosides in panax
ginseng dilate the blood vessels in the genital area and relax the smooth
muscles in the vagina, both of which enhance arousal. Ginseng also helps
amplify sexual desire by increasing energy levels, reducing fatigue, easing
sleep disturbances, and lessening depression. This can be a boon for new
mothers as well as peri- and post-menopausal women.
Enhancing Lubrication
As discussed, vaginal dryness is a common complaint among perimenopausal and menopausal women. But surprisingly, women can experience
a loss of natural lubrication at other times as well. As a result of transitioning hormones after pregnancy, new moms—especially if they are
nursing—can experience vaginal dryness. Women suffering from breast
cancer can also find that they don’t produce the lubrication needed for
enjoyable intercourse. The result for all of these women can be a burning
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5 Ways to Ease Vaginal Dryness
Let’s face it, vaginal dryness is no fun. But adopting these simple
lifestyle habits can reignite your spark.
1Stay hydrated. Drinking at least 64 ounces
of water a day will help
keep your tissues moist,
including those below
the waist.
2Lubricate—a lot! Many
women achieve instant
relief simply by using
a natural water-based
lubricant. Look for a
product that does not
contain parabens or
mineral oil. And if you
are using condoms, make sure your lubricant is latex-friendly.
3Avoid personal hygiene sprays and bubble baths. The
chemicals in these products can be irritating to delicate tissues
that line the vagina and may even cause an allergic reaction.
For quick and convenient freshening, look for herbal wipes
designed specifically for the genital area. Check the label to
make sure the wipes are not formulated with irritating chemicals like parabens, phthalates, harsh detergents, synthetic colors, or artificial fragrances.
4Skip douching. Douches can disrupt the vagina’s normal pH
balance, leading to inflammation and dryness. They may also
increase your risk of a yeast infection. If you feel you need a
more thorough cleaning, try using an all-natural vaginal wash
that contains soothing herbs like aloe vera, calendula, chamomile, and ginseng.
5Eat healthy amounts of the “good” fats, especially the
omega-3 fats found in fish and walnuts. Your body needs
a little fat with every meal to produce adequate levels of
key sex hormones. Eating a daily serving of flaxseed oil or
soy, which have estrogen-like effects, may also help with vaginal dryness.
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19
Chamomile and calendula are
soothing herbs when applied as a
topical cream.
sensation and sharp pain during sex. Enhancing lubrication and strengthening vaginal tissue can significantly reduce the discomfort of vaginal dryness and can even increase sensation and sensitivity during foreplay and
intercourse. Look for these ingredients in your lubricant:
Aloe Vera: The gel from this African succulent is a hydrating, softening, and healing emollient—which makes it a perfect addition to a lubricant. Numerous studies show that the key compounds in aloe are polysaccharides, which promote healthy tissue via their anti-inflammatory,
antimicrobial, and immune-stimulating actions. Aloe’s effects may also
be enhanced by its high concentration of amino acids, as well as vitamin
E, vitamin C, zinc, and essential fatty acids.
Calendula: This natural anti-inflammatory, antiseptic, and antioxidant herb is derived from marigolds. Historically used to reduce inflammation and help heal wounds, test tube studies have found that calendula
also has antiviral activity. A skincare staple because of its healing properties, calendula also supports healthy vaginal tissue.
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L I B I D O
Chamomile: Applied topically, this soothing herb calms irritated tissue.
This is helpful for any woman experiencing vaginal dryness and sensitivity.
Rich in antioxidants called flavonoids that support healthy tissues, chamomile also quells inflammation and relaxes the smooth muscle in the vagina.
Glycerin: Not only does this natural byproduct of soapmaking lubricate
the vagina, it also produces “slip” for enhanced sensation during intercourse.
Unlike petroleum-based lubricants, glycerin is water-soluble, so it leaves no
residue on vaginal tissue. Glycerin also has emollient properties and attracts
moisture from the atmosphere, which increases lubrication even more.
Honey: This naturally sweet syrup is a humectant that attracts water to
keep the vaginal tissue hydrated. But that is just the beginning of honey’s
benefits. It also contains a wealth of vitamins and minerals, including
niacin, riboflavin, pantothenic acid, copper, magnesium, potassium, and
zinc that work together to promote healthy vaginal tissue. Honey also
offers a variety of flavonoids and phenolic acids, which act like potent
antioxidants, scavenging and eliminating harmful free radicals.
Vitamin E: Also known as tocopheryl, vitamin E has long been used
topically for healing. Rich in antioxidants, vitamin E protects cellular
proteins and lipids, which help keep vaginal tissue supple. Applying a
daily dose of a vitamin E–fortified lubricant can also help vaginal tissue
hold moisture.
When shopping for a lubricant, make sure it doesn’t contain any parabens, petroleum derivatives, or mineral oil. These ingredients tend to
cling to vaginal tissue and are not easily eliminated by the body.
Tempting Topicals
Plain lubricants are a wonderful aid for vaginal dryness, but if you find
that it takes longer than usual to become aroused or to reach orgasm,
warming lubricants and tingling response creams may help you enjoy
new heights of pleasure. Essential oils such as menthol from mint, rosemary, and cinnamon can increase local blood flow, and they have warming and stimulating effects when formulated into creams and applied to
the genital tissues.
Niacin is another natural compound used to enhance the sexual experience. This B vitamin has a reputation for causing flushing. While that
may not be pleasurable under normal circumstances, it can boost both
arousal and orgasm during sex. Here’s how it works: The ability to reach
orgasm is directly related to adequate amounts of histamine in the bloodstream. Niacin triggers histamine release, which causes not only flushing,
but heightened sensation as well.
L I B I D O
21
Chapter Four
Reclaim Your
Lost Love Life
G
ood sex depends on good health. And that means it is important
to adopt a healthful diet and exercise program. It also means you
should pay attention to your body, especially the vaginal area.
The Diet of Desire
While there’s no proven link between what you eat and how sexy you
feel, a diet filled with junk food, unhealthy fats, and empty calories may
contribute to health problems, reduce overall well-being, and potentially
interfere with good sex. So what should you eat? According to Italy’s sexual medicine society, Siams, adopting a Mediterranean diet can benefit a
woman’s sexuality.
Traditional Mediterranean meals are based on plenty of fruits, vegetables, and beans. There is also an abundance of whole grains, as well as
nuts, olive oil, fatty fish, poultry, yogurt, and moderate amounts of red
wine. Not only will eating this type of diet help your sex life, it will also
support a healthy heart and reduce the risk of diabetes, Alzheimer’s disease, and possibly even some types of cancer.
It’s also smart to choose unprocessed and organic foods whenever possible. Organic fruits and vegetables are free of pesticide residue and contain higher levels of critical vitamins and minerals. A review of 41 studies
comparing the nutritional value of organically grown and conventionally grown produce found that, on average, organic fruits and vegetables
offer 27 percent more vitamin C, 21 percent more iron, 29 percent more
magnesium and 13 percent more phosphorus than their conventional
counterparts.
If organics aren’t an option, try to build your diet around whole—not
processed—foods. A diet based on real fruits and vegetables, whole grains,
nuts, seeds, beans, fatty fish like salmon, and lean meats provides your
body with more nutrients than you’ll get from refined or processed foods.
This will better support good health, including good sexual health. Just
be sure to thoroughly wash your fruits and vegetables before eating to
remove any contaminants.
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L I B I D O
SEXercise
According to the American Council on Exercise (ACE), being physically active can give your libido a natural boost. “Men and women who
exercise regularly are going to have increased levels of desire,” says Cedric Bryant, PhD, ACE’s chief exercise physiologist. “They’re going to have
enhanced confidence, enhanced ability to achieve orgasm, and greater
sexual satisfaction.”
Working out boosts stamina, reduces stress levels, and enhances the production of endorphins—the chemicals in the brain that promote a sense
of well-being. Adopting a regular exercise program also improves both selfimage and self-confidence, which can be extremely important when it comes
to feeling sexy. In one University of Texas study, physically active women
who watched an erotic film had 169 percent greater blood flow to the vagina
compared to more sedentary women who watched the same film.
For best results, mix it up with both aerobic exercise (also known as
cardio) and strength training. Cardio boosts circulation and strengthens
your immune system. Walking, jogging, biking, kickboxing, soccer, tennis,
dancing, and swimming are all enjoyable ways to get your heart rate up.
Aim to get at least 30 minutes of cardio five or more days per week.
Strength training is based on exercises that require your muscles to
exert a force against some form of resistance, such as free weights—and
it’s the fastest way to tone your body while boosting muscle strength
and endurance. That, by itself, can make you feel downright sexy! But
resistance training also improves coordination, balance, and bone and
ligament strength.
One myth I want to dispel right now is that lifting weights builds
bulk. It’s almost impossible for a woman to build large muscles
because we have such high estrogen and low testosterone levels. Simply
Aphrodisiacs—Fact or Fiction?
Since the dawn of time, people have been looking for the perfect love potion. Named for Aphrodite, the Greek goddess of sexual
love and beauty, aphrodisiacs include any food, drink, plant, animal,
or scent that increases sexual desire and performance. But, while
a romantic dinner of oysters and chocolate might put you in the
mood, aphrodisiacs are based more on cultural myths than fact.
Instead of rushing out to get the latest love tonic, harness the power
of suggestion these foods, drinks, and herbs evoke. You just might
find that your brain is the most powerful aphrodisiac of all!
L I B I D O
23
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L I B I D O
incorporating two strength-training sessions into your routine each
week is enough to give you beautifully toned results. Weight-lifting
classes and boot camps are a great way to get started. Or hire a trainer
for really spectacular results!
Not only will working out tone the muscles you can see, it will have
a direct impact on your heart muscle. In fact, your whole cardiovascular
system will improve. Researchers from the Centers for Disease Control
and Prevention have discovered that exercise helps reduce inflammation
inside the blood vessels. Of the nearly 14,000 adults participating in the
study, those who exercised the most had the lowest blood concentrations
of C-reactive protein (CRP). CRP is a compound used to measure inflammation in the body.
Maintaining healthy arteries ensures healthy blood flow throughout
your body—including your pelvic region. Not only will better blood flow
improve sensation, it will help preserve healthy vaginal tissue. Exercise
also increases your flexibility—an advantage if you and your partner are
the adventurous type.
V-Hab
Boosting your overall health is a great way to improve your sex life.
But to really tackle arousal and orgasm problems, it’s important to focus
on your genital area—especially if you suffer from vaginal dryness and
pain. Before menopause, your vagina may feel tighter after a long period
of abstinence because the muscles and tissues have not been exercised
and stretched for a while. This is a common problem post pregnancy.
After menopause, however, declining estrogen levels and hormone imbalance can cause the vagina to become thinner and smaller, especially if you
don’t have sex on a regular basis.
In either case, a woman may need to do some “prep work” before sex
to reduce discomfort—something I call vaginal rehabilitation, or, as I’ve
coined the term, “v-hab.” It’s a three-prong do-it-yourself approach that
exercises and conditions the vagina. If you do them regularly, you’ll be
pleasantly surprised at just how good sex can be!
Kegel exercises: Kegel exercises can strengthen the muscles located
throughout the pelvic floor. Developed by Dr. Arnold Kegel in 1948 as a
way to treat women experiencing urinary incontinence following childbirth, these exercises are now one of the primary methods used to improve
pelvic muscle tone, increase sensation, and significantly enhance sexual
gratification. Kegel exercises can be performed anywhere, at any time—
while you are sitting at your desk at work, watching TV, or even standing
in line at the grocery store.
L I B I D O
25
1.Identify the pelvic floor muscles. This can be done in several ways.
One way is to sit on the toilet and begin urinating. Then, stop the
flow of urine by contracting the pelvic floor muscles. Another way
is to insert a finger into the vagina and tighten the pelvic floor
muscles, as if holding back the flow of urine. While contracted, the
muscles can be identified by touch.
2.Once you’ve found your pelvic floor muscles, contract them for
10 seconds. Then relax the muscles for 10 seconds. Repeat eight to
12 times. Do this several times a day.
Vaginal dilation: As I mentioned earlier, there are many possible
explanations for pain during sex including vaginal dryness, muscle spasms
surrounding the vagina (vaginismus), and vulvodynia (nonspecific). Pain
with deep penetration may be caused by ovarian cysts, a tipped uterus,
endometriosis, and fibroids. Whatever the cause, gently stretching the
vagina with your fingers or a vibrator can help the vaginal muscles relax.
If this makes you feel a bit uncomfortable, you aren’t alone. Women
often find it difficult to talk about or even think about using their fingers or a vibrator to rehabilitate their vagina. Remember that v-hab is a
self-help strategy that improves the mechanics of your body. When your
vagina atrophies, the opening can become smaller and achieving penetration can be problematic. But, v-hab provides “exercise” that helps prevent
and even reverse the signs of atrophy. And like exercise, you’ll need some
equipment. But instead of weights and fit balls, you’ll use either your fingers or a vibrator.
There are many different types of vibrators. Some are made of hard plastic and have stronger vibrations than those made of jelly rubber or softer
materials. Electric vibrators are more powerful than the battery-powered
variety. Vibrators also come in different shapes, sizes, and even colors. If
you will be using it for vaginal dilation, choose a vibrator that is safe for
penetration. These are smooth, have no rough edges, and won’t absorb
bodily fluids. You can discreetly shop for vibrators online at a number of
reputable adult web sites.
Before you begin, make sure you have plenty of time and enough
privacy. Try using the vibrator on various parts of your body, and then
slowly move to the more sensitive areas. Before inserting the vibrator
into your vagina, liberally apply a water-based lubricant to the upper
third of the vibrator, as well as to the inside of your vagina and the outside of the vulva.
Slowly insert the tip of the vibrator into the vagina. Take your time
and use a circular motion at the vaginal opening. Gradually push the
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L I B I D O
device further into your vagina. It may help to gently move the vibrator
in an out, moving it a little further in each time. Continue moving the
vibrator in and out for several minutes. You will feel the vaginal opening and interior muscles gradually relax. To be truly effective, consider
doing this two to three times per week. Over time, you will discover that
penetration becomes much more comfortable as the vaginal muscles
become toned.
Self-stimulation: Kegels and v-hab are great strategies for priming
your vagina for pain-free, pleasurable sex. But if arousal or the failure to
reach orgasm is the issue, masturbation can help you become more sensitive and help you learn about your body’s sexual responses. It is a healthy
and sexually liberating part of any woman’s sex life.
While Kegels and vaginal dilation benefit the physiological aspects of
healthy sexuality, self-stimulation can help ease some of the discomfort
and lack of interest by stimulating the brain. This not only helps to get
you in the mood, but it can also produce physical changes in the vagina.
According to Cathy Naughton, MD, director of the Metropolitan Urological Specialists’ Center for Sexual Health in St. Louis, self-stimulation of
the clitoris, urethra, and vagina activates various neural pathways responsible for clitoral swelling, vaginal congestion, lengthening of the vagina,
and lubrication.
For many women, tapping into the sensory region of the brain can also
help with arousal. Light some candles and put on some soft music. Some
women find that taking a long, luxurious bath makes them feel more
sensual. Others discover that reading romantic literature or watching an
erotic movie can trigger mood-inducing fantasies. The idea is to create a
calm and relaxed space where you can feel comfortable exploring your
own sensual side.
If problems such as vaginal dryness or a lack of interest are interfering
with a healthy sex life, you may want to try self-stimulation. But be sure
to address any feelings of guilt you may have about masturbating. And
since female masturbation can be used to compensate for a lack of sexual
satisfaction, avoid using self-stimulation to mask any problems you may
be having with either your sex life or with your partner.
Final Thoughts
All women, regardless of their age, deserve a good sex life. Gone are
the days when women were thought of as asexual beings who simply
weren’t interested in such things. And forget about the myth that postmenopausal are simply “dried up!”
L I B I D O
27
Healthy sexuality is a delicate balance of emotional and physical
issues. Loving sex strengthens your intimate relationships and makes you
feel good about yourself. It can also add years to your life. Take time to
enjoy your own sexuality. Engage your partner in your personal sexual
revolution. Introduce something new into your sex life. Pull yourself out
of your sexual rut. Experiment. Have fun. If you find that you are tired
and stressed, try having sex at new times, perhaps in the morning when
you are both well rested. Accept that your body and your circumstances
change over time. You may need to work with new realities but, with
a little intentionality, it is fully possible to have a satisfying sexual life.
Make good sex a priority, because you really are worth it.
You have the power to create a better sex life for yourself. Start by adopting the tips and healthy habits I’ve outlined in this booklet. May you stay
happy and sexually active for many years to come!
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L I B I D O
Glossary
Androgen: The general term for any male sex hormone, such as testosterone. Androgens are also found in small quantities in women.
Cervix: The opening to the uterus. The cervix is sometimes plugged
with mucous to protect the cervix from infection; during ovulation, this
mucous becomes a thin fluid to permit the passage of sperm.
Clitoris: A small mass of erectile tissue located at the front entrance to the
vagina. The clitoral hood protects the clitoral glans or external tip of the
clitoris. During sexual excitement, the clitoris may extend and the hood
may retract to make the clitoral glans more accessible. On some women
the clitoral glans is very small; other women may have large clitori that the
hood does not completely cover.
Dyspareunia: Difficult or painful intercourse.
Endometriosis: A condition in which uterine tissue growths occur in various areas throughout the pelvic cavity. This can cause painful intercourse.
Estrogen: A primary female sex hormone. Estrogen is produced in the
ovaries and is responsible for female secondary sex characteristics.
Hormones: Chemicals produced by an organ or part of the body and carried in the bloodstream to another part of the body to affect its function.
Different hormones have different effects on the body.
Hysterectomy: A surgical procedure to remove the uterus.
Labia Majora: The outer lips of the vulva, pads of fatty tissue that wrap
around the vulva from the mons veneris to the perineum. These labia
are usually covered with pubic hair and contain numerous sweat and
oil glands.
Labia Minora: The inner lips of the vulva—tissue within the labia majora
that fold and protect the vagina, urethra, and clitoris. Both the inner and
outer labia are quite sensitive to touch and pressure.
Menopause: The time when ovulation in women stops and she no longer has menstrual periods. The average age of menopause onset is 51.
Mons Veneris: The mons veneris is the pad of fatty tissue that covers the
pubic bone below the abdomen but above the labia. The mons protects
the pubic bone from the impact of sexual intercourse.
Orgasm: The grand finale of sexual excitement consisting of a series of
pleasurable contractions of the genital muscles. This is often accompanied
by a sudden release of endorphins, which provide a feeling of euphoria.
L I B I D O
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Ovary: One of two small oval bodies located on either side of the uterus.
The ovaries are where estrogen and progesterone are produced. The ovaries are also where eggs are developed and released during ovulation.
Progesterone: A steroid hormone produced by the ovaries and adrenal
glands. Progesterone, along with estrogen, prepares the uterus for a possible pregnancy each month and supports the fertilized egg if conception
occurs. Progesterone also helps prepare the breasts for milk production
and breastfeeding.
Testosterone: The male sex hormone responsible for the development
of sperm and male sex characteristics. Small quantities are also produced
in the adrenal glands of women.
Vagina: The muscular canal extending from the cervix to the outside
of the body. It is usually six to seven inches in length, and its walls
are lined with mucus membrane. The vagina also includes numerous
glands that make vaginal secretions, including the lubricant that is
secreted during arousal.
Vaginismus: A painful spasmodic contraction of the vagina which often
makes intercourse impossible.
Vulva: The external parts of the female genitalia.
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Selected References
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Basson R. Female sexual response: the role of drugs in the management of sexual dysfunction. Obstetrics & Gynecology. 98:350-353, 2001.
Bergner D. What Do Women Want? The New York Times. 25 Jan 2009.
Berman JR. Physiology of female sexual function and dysfunction. International Journal of
Impotence Research. 17 Suppl 1:S44-51, 2005.
Beretta G. Antioxidant and radical scavenging activity of honey in endothelial cell cultures
(EA.hy926). Planta Medica. 73:1182-1189, 2007.
Binks M. Duke study reports sex, self esteem diminish for morbidly obese. CDS Review.
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Chlebowski RT. Oestrogen plus progestin and lung cancer in postmenopausal women
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Clayton A. The impact of physical illness on sexual dysfunction. Advances in Psychosomatic
Medicine. 29:70-88, 2008.
Cohen AJ. Ginkgo biloba for antidepressant-induced sexual dysfunction. Journal of Sex &
Marital Therapy. 24:139-143, 1998.
Davis S. Safety and Efficacy of a Testosterone Metered-Dose Transdermal Spray for Treating
Decreased Sexual Satisfaction in Premenopausal Women. Annals of Internal Medicine. 148:
569-577, 2008.
Dennerstein L Hormones, mood, sexuality and the menopausal transition. Fertility and
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Meston CM. Short- and long-term effects of Ginkgo biloba extract on sexual dysfunction in
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For more information about natural wellness products for women, visit:
www.emerita.com
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Check out another Better Nutrition
healthy living guide today!
This booklet is a part of the Better Nutrition Healthy Living Guide
series. For more information about other topics in this series,
visit your local independent health food store or visit us online.
betternutrition.com
magazine presents
LIBIDO
Reclaim Your Lost Love Life
S
tudies indicate that more than one-third of women between
the ages of 18 and 59 suffer from low libido. The National
Health and Social Life Survey found that 43 percent of
women have a sexual problem. In this educational booklet, women
will find practical, effective relief from low libido. Readers will learn
what role hormones play and find other enlightening information to
show them how to reclaim their lost libidos. Registered nurse and
women’s health expert, Deb Soholt, helps women understand and
overcome issues associated with this delicate and important topic.
About the Author of this Booklet
Deb Soholt, RN, MS is a registered nurse with more than
25 years of clinical and business leadership experience.
She is the Director of Women’s Health in a large health
system in the midwest, and has led the development
of next-generation, primary care clinics for women in
hormonal transition. She is on the Board of Directors and
is Education Chair for the national non-profit organization,
Women in Balance (www.womeninbalance.org) which is
dedicated to empowering women to take charge of their
hormone health. Additionally, Deb is co-host of a health
information radio show, now in podcast.
Number 30
betternutrition.com