British people are having less sex than ever. According to the National Survey of Sexual Attitudes And Lifestyle, we’re on a consistently downward trend when it comes to how often we get it on.
We’re not the only ones, if it’s any consolation, but part of a global trend. Even the famously frisky French are no longer as amorous as they once were, with the French Institute Of Public Opinion revealing the number of adults who’d had sex in the past 12 months was at its lowest level for 50 years.
What’s the answer? Little blue pills, adult toys, banning the smartphone from the bedroom?
All of these perhaps — but also diet. Yes, food can play a significant part in lifting our libido out of the doldrums —and we’re not talking oysters and dark chocolate. Or not just oysters and dark chocolate. Here leading nutritionist Clarissa Berry suggests some devilishly good dishes to get things fizzing in the bedroom again…
Food can play a significant part in lifting our libido out of the doldrums
It all begins in the gut
Our sexual desire is driven by our hormones and our gut plays a key role when it comes to their potency and effectiveness. So the healthier our guts, the more efficient our hormone production will be — and the better our sex lives as a result.
An unhealthy gut, on the other hand, is more likely to lead to serious passion killers such as bloating and, yep, wind.
The two main hormones governing sexual desire are oestrogen and testosterone. Though we think of them as male and female hormones respectively, the truth is both play a critical role in sexual function for both sexes.
Our gut bacteria — what’s called the gut microbiome — is key when it comes to regulating oestrogen, while an imbalanced gut microbiome can cause inflammation that interferes with the production of testosterone.
Here are six of the most effective things we can do to improve eating habits, support digestion and nourish our gut to encourage healthy hormone balance.
1. Eat mindfully: Slowing down helps to turn off our stress response so that we ensure we’re eating in a calm state, which is crucial for good digestion. Remove distractions, savour each mouthful and chew your food properly.
2. Include prebiotic foods: These contain various forms of fibre that nourish the good bacteria living in our gut. Good sources of prebiotics include apples, green (underripe) bananas, asparagus, 비닉스필름구매 artichokes, oats, berries, beans and green vegetables.
3. Include probiotic foods: These are foods that contain live bacteria or other beneficial microorganisms that contribute to a healthy gut microbiome. Examples of probiotic foods include natural yoghurt, kefir, sauerkraut, unpasteurised miso and kombucha.
4. Vary your diet: One of the best ways to support your gut health is to eat as diverse a range of foods as you can, as this improves the range of nutrients your body can access. Try eating a new vegetable every week — even a different variety of the same vegetable — and have fun experimenting with new ingredients.
5. Include at least 30 plants a week: This is another great way to improve diet diversity. Remember that nuts, seeds, grains, herbs and spices count as well.
6. Drink water: But not with meals. Cold drinks with meals quench your digestive fire and can lead to bloating and impaired digestion. If you need to drink something with food, try a gut-friendly herbal tea such as ginger or fennel — but remember to stay hydrated between meals with plenty of fresh water.
Say yes, yes, yes to orgasm boosters
It Sounds blunt, but for arousal, and to experience explosive orgasms, we need to maximise blood flow to the sex organs.
Garlic contains a compound called allicin that is released when it’s crushed or chopped and improves blood flow by relaxing blood vessels and boosting circulation. (Just keep the mints handy for when things get steamy!)
Our sexual desire is driven by our hormones and our gut plays a key role when it comes to their potency and effectiveness
Pistachio nuts may also improve blood flow because of their rich arginine content, which may also increase testosterone levels.
This savoury granola can be sprinkled on top of soups and salads, or enjoyed as a snack on its own, and is full of ingredients to give your sex drive a kick-start:
100 g rolled oats
60 g pistachio nuts
40 g pumpkin seeds
20 g flax seeds
1-2 tsp chilli flakes
Large pinch of sea salt
2 tbsp olive oil
1 tbsp maple syrup
1 egg white, beaten
Preheat oven to 180c/160c fan. Mix all ingredients together and stir well to coat evenly. Spread the mixture on to a lined baking sheet and bake for 15-20 minutes, stirring half way through, until starting to brown. Cool completely, then store in an airtight container.
Magic mojo-boosting mushrooms
Cordyceps is a kind of mushroom used for centuries in traditional Chinese medicine for the purpose of boosting energy levels and libido.
It has been known to increase the production of testosterone in men and help with arousal and impotence.
Better still, more recent studies have shown that it can enhance sexual desire and function in women, too.
Dirtea’s Cordyceps Extract Powder (£33.99 dirteaworld.com) contains a high concentration of cordycepin, the main active ingredient.
Mix it with hot water and drink as a tea, 비닉스 지속시간 or add a teaspoon to your morning smoothie.
Smash through the menopause
Oestrogen levels drop with menopause and perimenopause, which can dry up libido in quite literal ways. Phyto-oestrogens found naturally in plant foods can mimic the effects of the hormone we make naturally.
Foods rich in them include tofu, flax seed and legumes, so a candlelit vegetarian meal could help spark that passion. Or sprinkle flax seeds on your morning yoghurt. Essential omega-3 fats can act as natural lubricants, too. Oily fish are the best source for these, with the most potent being those in the SMASH acronym — salmon, mackerel, anchovies, sardines and herring.
Aim for two to three portions of oily fish per week, or take a high-quality omega-3 supplement. Bare Biology (barebiology.com) offers a daily supplement that’s the equivalent of a whole tin of sardines (£31.95).
Get frisky with your pheromones
Like all animals, humans secrete chemicals through our skin, saliva and breath. Although it has never been scientifically proven, many believe that these pheromones or ‘love chemicals’ help to make us more desirable to our mate. In her book A Natural History Of The Senses, naturalist Diane Ackerman described the scent of truffles as being like ‘the muskiness of a rumpled bed after an afternoon of love in the tropics’.
Watermelon is rich in L-citrulline, an amino acid which helps to relax and expand blood vessels, improving blood flow in the body and to the sex organs
Known as a powerful aphrodisiac, the whiff of truffles is highly arousing to both sexes (though it won’t alter your body scent). Try adding truffle oil to a risotto or pasta dish. And if your long-term partner is no longer floating your boat, it wouldn’t harm to feed him some celery or celery juice.
Raw celery boosts the production of androsterone, an odourless hormone released through male perspiration which some say is irresistible to the ladies.
Sit down to unwind with a tipple (…but don’t overdo it!)
A glass of our favourite drink can act as an aphrodisiac when consumed in moderation. Alcohol relaxes us, lets us to loosen up and shakes off inhibitions. Red wine has been shown to boost testosterone levels in females, which can improve sexual arousal, meaning a glass of shiraz may well put you in the mood for sex.
Not a wine drinker? You could mix yourself a fruity watermelon daiquiri and tap into one of the foods often referred to as ‘nature’s Viagra’.
Watermelon is rich in L-citrulline, an amino acid which helps to relax and expand blood vessels, improving blood flow in the body and to the sex organs. Some research even suggests it can help with erectile dysfunction.
Recipe for two: Chop and de-seed 400 g watermelon. Add to blender with 100 ml of white rum. Squeeze in juice of one lime, add half a tablespoon of agave nectar and ice. Blend until smooth.
Remember: Just the one drink! Too much alcohol will reduce physiological arousal, sexual performance and inhibit orgasms… definitely not what we’re aiming for.
Alternatively, you could try the new TikTok sensation — non-alcoholic ‘GABA spirits’ that have a similar effect to alcohol, such as Sentia (sentiaspirits.com).
Our sexual desire is driven by our hormones and our gut plays a key role when it comes to their potency and effectiveness
GABA (gamma-aminobutyric acid) is an inhibitory neurotransmitter in the brain that produces a calming feeling, and molecules in alcohol bind to GABA receptors to promote that relaxed feeling.
The makers of GABA spirits use herbs that can tap into our brains in the same way, making us feel good, and even a little tipsy, but without the downsides of alcohol.
The sexiest supplements
Health food stores and pharmacies are packed with supplements that may well give us a little more oomph in the bedroom.
Here are eight of the best libido boosters.
Tribulus terrestris: Derived from a small leafy plant widely used in Chinese medicine, tribulus is thought to improve sex drive. One study showed that taking 280 mg daily for three months boosted sexual function in pre and post-menopausal women. Fushiwellbeing.com sells 60 capsules (take 1-2 per day) for £13.
Maca Root: Native to Peru, the maca plant has traditionally been used to enhance fertility, sexual desire and energy. There is some evidence that it can also aid erectile dysfunction. Add a teaspoon of powder to your daily smoothie or yoghurt (£8, naturya.com).
Fenugreek: Used as a multipurpose medicine in many cultures, fenugreek has long been thought to have libido-boosting properties. Take one to two capsules per day (£15.95 for 100 capsules solgar.co.uk).
Panax Ginseng: Studies have found that ginseng can help with the symptoms of erectile dysfunction, while a 2020 study of menopausal women found that it improved their sexual function. Fushi (fushiwellbeing.com) sells one month’s supply for £30.
Tongkat Ali: Commonly used as an anti-ageing supplement, this traditional herb from South-East Asia is also thought to help with energy, mood, libido and hormone imbalance. Momentous sells a one-month supply for £21.59 (healf.com).
Horny Goat Weed: Legend has it that this species of herb got its name after a goat herder noticed his flock became sexually stimulated after eating it. It is thought it could have the same effect on humans, too! It has also been shown to benefit erectile dysfunction (one-month supply £12.90, healerlabs.co.uk).
Sex dust: Forget sugar, if you want to ignite the spark in the bedroom try stirring in a tablespoon of Moon Juice Sex Dust into your tea or coffee (£31.49, healf.com). A blend of various alleged hormone-balancers, including shatavari root extract, schisandra berry powder and maca root extract, it claims to fire up the libido.
Ginkgo biloba: This is known to improve circulation, is rich in antioxidants and can reduce inflammation. It may also reduce anxiety, which could be helpful in the bedroom. One study suggested an increase in desire, excitement and ability to orgasm, with the effects stronger in women. Take one to two capsules per day (£17, viridian-nutrition.com). Not advised for those on blood-thinning medications.
Moon Juice Sex Dust contains a blend of various alleged hormone-balancers and claims to fire up the libido
But ditch these on date night
While there are many foods that can help boost our sex drives, there are some that will definitely put the dampener on a night of passion. So avoid:
Coffee: A stimulant that raises levels of cortisol (the stress hormone), coffee can make it more difficult to relax.
Fizzy and diet drinks: Carbonated drinks can lead to bloating and excess wind, while diet drinks are likely to contain the sweetener aspartame, which can impede production of serotonin, the ‘happy hormone’.
Cruciferous vegetables: Although nutritious and great for promoting hormone balance, Brussels sprouts, cauliflower and broccoli feed gas-producing bacteria in the gut, so avoid on date night! The same goes for too many beans and lentils.
Mint: Fresh breath before bedtime is a good idea, but too much mint can lower testosterone levels.
Tonic water: Quinine in tonic water is thought to lower testosterone, too. Swap your G&T for a small glass of rioja.
clarissaberryhealth.com
Sexy salad
This salad is not only healthy and delicious, it is also packed full of ingredients thought to have powerful passion-boosting qualities, making it a brilliant get-you-in-the-mood food.
Beetroot and honey are rich in boron, a mineral that supports hormone balance. Garlic will boost your blood flow, while avocado is an energy food and bitter leafy greens support digestion.
Serves two:
2 large handfuls of mixed leafy greens (such as watercress and rocket)
2 small, cooked beetroot (roast them yourself for added richness, or buy pre-cooked)
½ avocado
50 g soft goat’s cheese (or vegan cheese of choice)
For the Dressing:
1 clove of garlic
1 tsp honey
1 tsp Dijon mustard
1 tbsp champagne vinegar (or white wine vinegar)
3 tbsp extra virgin olive oil
Arrange your salad leaves in a large bowl. Slice the beetroot and avocado into bite-sized chunks and lay them on top, then crumble over the goat’s cheese. Top with a generous handful of savoury sprinkle. To make the dressing, crush the garlic clove, then add all ingredients to a jar. Shake well to combine.
Enjoy the ritual of preparing food together so that you will be more relaxed and in the moment. Eat it away from the TV and electronic devices, savouring every mouthful — and each other — and allowing your dopamine (pleasure hormone) to build.
Sow your wild oats at breakfast time!
Research at the San Francisco Institute for Advanced Study of Human Sexuality found that men who ate oats daily improved their libido after just eight weeks.
But they’re not just good for the man in your life — Dr Chris Meletis, of the National College of Naturopathic Medicine in the U.S. and author of Better Sex Naturally, makes a case for oats as a powerful aphrodisiac for both sexes.
Oats come from the Avena sativa plant, which is thought to be a natural testosterone enhancer, potentially improving arousal in both men and women.
Whip up a batch of overnight oats — making sure to follow a blood sugar-balanced recipe to optimise your hormone function — and start your day with a spring in your step.
65 g porridge oats
40 g chia seeds
280 g Greek or dairy-free yogurt
1 grated apple or pear
2 tsp cinnamon
1 tsp honey
½ tsp vanilla extract
175 ml milk of choice
To serve:
Small handful of nuts
Small handful fresh fruit
Combine all ingredients and stir well. Add more liquid if needed to loosen.
Leave in fridge overnight. Serve topped with fruit and nuts of choice — or try goji berries, which are traditionally used in Asian countries as a sexual tonic.