In many studies on menopause, attention is drawn to the essential role that diet plays in a woman's overall health, and in particular, in libido levels during this stage.
As I explained in a previous article on this topic titled How to deal with libido changes during menopause?, It is known that around half of women notice that their sexual desire decreases during perimenopause and menopause. Their relationship is also affected by physical, psychological and emotional causes. And why does nutrition become so important here? Because a good diet addresses these three types of causes at the same time.
There is a lot of information about foods that you should NOT eat because they worsen the general symptoms of perimenopause and menopause: excessive salt, sugar, coffee, spicy foods, alcohol, ultra-processed products, excessive red meat, etc.
We already know which foods it would be good to avoid, but… which foods can – and should – you eat to continue enjoying a satisfying and fulfilling sex life? Here are the five best, which besides being delicious, work miracles:
Avocado: Avocados are considered a natural aphrodisiac because they are so rich in phytonutrients. They are also high in unsaturated fats and low in saturated fats, making them good for the heart and arteries. As the heart beats harder, it increases blood flow to all the right places, such as the genitals. This could make it easier for women to feel more pleasure and “get motivated.” Also consider that thyroid problems are common among menopausal women and this can reduce sexual desire, but the potassium in avocado helps regulate this important gland. Therefore, avocado is an excellent food to help awaken libido during menopause. Plus, you can eat avocado in salads, in sauces, in sandwiches, and even on its own.
Dark chocolate: Dark chocolate contains a variety of compounds that may help boost libido, including phenylethylamine (PEA) (now better known as the “love neurotransmitter”), which is a chemical that may help increase feelings of pleasure and happiness. It also contains theobromine and increases serotonin, which may relieve stress and anxiety. Dark chocolate also contains flavonoids, which are antioxidants that may help improve blood flow and overall sexual function. That’s why eating a piece of dark chocolate (with at least 70% cocoa) may help improve sexual function and desire in women during menopause.
Fish: Fish is an excellent source of omega-3 fatty acids, which are essential for overall health and well-being. Omega-3 fatty acids can help reduce inflammation, improve circulation, and support brain function, all of which can help boost libido during menopause. Additionally, fish is a great source of protein, which can help support muscle growth and repair.
Green tea: It is believed that catechins found in green tea may help improve blood flow and circulation, which may have a positive effect on sexual function. For example, a 2012 study published in the Journal of Sexual Medicine found that postmenopausal women who consumed green tea extract for four weeks experienced improvements in sexual desire, lubrication, and satisfaction compared to a placebo group.It also contains caffeine, which can help boost energy levels. Additionally, green tea contains the amino acid L-theanine, which can help reduce stress and anxiety – two emotional, psychological and physical factors that have a negative impact on libido.
Pumpkin seeds: Pumpkin seeds are rich in a variety of nutrients, including zinc, magnesium, and phytoestrogens, which are thought to have beneficial effects on sexual function. Zinc, in particular, is an essential mineral that plays a key role in the production of testosterone, which is an important hormone for sexual desire and arousal in both men and women. Magnesium can help reduce stress and increase relaxation, two requirements for a more satisfying sexual encounter. It's easy to incorporate them into your diet by adding them to salads or as a snack.
Chances are good that if you eat more of these five libido-boosting foods, and eat less of the “forbidden” foods, you can enjoy a fulfilling sex life for years to come. As always, it’s important to talk to your doctor before making any major changes to your diet or lifestyle, especially if you have any pre-existing health conditions. Finally, we suggest our Knockout Passion Combo: four products that work together to increase your sexual desire at this stage of life.