In many studies on menopause, the essential role that nutrition plays in women's overall health, and particularly in libido levels during this stage, stands out.
As I explained in a previous article on this topic titled How to Deal with Changes in Libido during Menopause?, it is known that around half of women notice a decrease in their sexual desire during perimenopause and menopause. Their relationship with their partner is also affected by both physical and psychological and emotional causes. And why does nutrition become so important here? Because good nutrition addresses these three types of causes at the same time.
There is a lot of information about foods that you should NOT consume 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 would be good to avoid, but… what foods can – and should – you consume to continue enjoying a satisfying and fulfilling sex life? Here are the top five, which, in addition to being delicious, work wonders:
Avocado: avocados are considered a natural aphrodisiac because they are very 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 stronger, blood flow increases to all the right places, such as the genitals. This could help women feel more pleasure and "get motivated."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. Additionally, 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 can help increase libido, including phenylethylamine (PEA) (now better known as the "love neurotransmitter"), which is a chemical that can help enhance feelings of pleasure and happiness. It also contains theobromine and increases serotonin, which can relieve stress and anxiety. Dark chocolate also contains flavonoids, which are antioxidants that can help improve blood flow and overall sexual function.Therefore, eating a piece of dark chocolate (with at least 70% cocoa) can 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 increase 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 the catechins found in green tea can help improve blood flow and circulation, which can 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 may help increase energy levels. Additionally, green tea contains the amino acid L-theanine, which may help reduce stress and anxiety, two emotional, psychological, and physical factors that negatively impact libido.
Pumpkin seeds: pumpkin seeds are rich in a variety of nutrients, including zinc, magnesium, and phytoestrogens, which are believed 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 is easy to incorporate them into your diet by adding them to salads or as a snack.
It is quite likely 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 all the years ahead of you. As always, it is important to talk to your doctor before making significant changes to your diet or lifestyle, especially if you have any pre-existing health issues. Finally, we suggest our Knockout Passion Combo: four products that work together to enhance your sexual desire at this stage of life.