Want to spice things up in the bedroom? Here’s five easy steps to boost your libido and have better sex
YOU might not want to admit it, but sometimes we all have a little problem staying intimate in the bedroom.
It might be that you are too tired or stressed about work, or you don't have enough energy even if you do want to get down and dirty.
And it is easy to fall into the habit of not having regular sex, especially if you have been with your partner for a while and things aren't as hot and heavy as they used to be.
In fact, recent research suggests that women are more likely to lose interest in their sex drive if they move in with their fellas.
A study of 10,000 Brits aged 16 to 74 showed 39 per cent of women living with partners had little interest in love-making.
But when things start to fizzle out a little in the bedroom it doesn't have to spell the end for your sex life, according to nutritionist Marilyn Glenville.
Marilyn, who wrote The Natural Health bible for Women, said: "Sex is a natural part of a loving relationship with your partner.
"There is plenty of research to suggest that as well as being pleasurable it has a number of health benefits, including encouraging the release of 'feel-good' hormones, improving posture, improving relaxation and fitness levels, and even reducing the risk of heart disease."
If you seem to have lost your libido, or maybe you just want to spice things up between the sheets, here's a few tips to follow.
1. Get enough rest
If you weren't already striving to get enough sleep every night, perhaps this will help.
Feeling tired kills your sex drive.
Marilyn said: "It’s all very well knowing that you should be enjoying regular, satisfying sex – but what if you’re too stressed and too tired?
"When you are tired your sex drive is usually the first thing to go.
"Make sure you’re getting enough good quality sleep to boost energy levels and help get you in the mood.
"Stick to a regular bedtime where possible and make sure you keep fresh air circulating in your bedroom as the brain’s sleep centre works better with oxygen.
"Stress is one of the greatest psychological causes of low libido, so take some time out of your busy day, every day, to relax and unwind."
2. Exercise
Yes, sex is a form of exercise.
After all, it does burn calories.
But increasing your blood flow overall can improve your sex life - and help you finish with a mind-blowing orgasm.
"Improving blood flow to the sexual organs can improve poor libido," according to Shona Wilkinson, a nutritionist at SuperfoodUK.com
"Poor circulation and blood flow can lead to stagnant energy within the body.
"Good blood flow to your sexual organs is vital for arousal, sexual stimulation and pleasure.
"The more blood flow, the more intense the orgasm.
"One way to increase blood flow is by getting out and moving more.
"Try to add at least 20 minutes of heartbeat raising exercise to your routine each day, such as a brisk walk, a session on a mini trampoline or a visit to the gym."
3. Eat a healthy diet
A balanced, healthy diet is key to improving energy levels.
And with better energy levels comes better sex.
Nutritionist Cassandra Barns said: "No matter how many skills you may have now acquired in the bedroom, if your energy levels are too low you are most likely not going to feel like having sex.
"Making love requires energy; during half an hour of sex men use 120 calories and women 90, which may explain why sometimes we just don’t have the energy.
"In order to have a good sex life, you may want to optimise your energy levels.
"One of the best ways you can achieve this is by eating a balanced diet.
"Having enough energy for great sex - what a great reason to eat the best food you can, in the right balance and at the right time."
4. Keep up the romance
If you've been with your partner for a while, it's easy to forget to do the simple romantic things you did together when you first started dating.
But taking them out for dinner or a romantic date can do wonders in the bedroom.
"If you feel you haven’t got time for romance, make time," said Marilyn.
"Give it a higher priority in your life.
"However busy or stressful your life gets, try to make sure that you have some 'couple time' where you can unwind together and talk about your day.
"And plan regular meals out, cinema trips or weekend breaks so that the two of you get some special time together away from the hustle and bustle of your daily life."
5. Take supplements
Some herbs and supplements are a natural aphrodisiac.
"Certain nutrients and herbs can be extremely helpful if your sex drives needs a boost," said Marilyn.
"Zinc is essential for hormone balance and sex drive, hence the old wives’ tale of using oysters, which contain high amounts of zinc, as an aphrodisiac.
"The amino acid l-arginine [found in meats like turkey and chicken] is important for good blood circulation in those areas, which are important for a healthy sex life.
"Vitamin B3 helps to reduce tiredness and fatigue, which is important if you feel too tired to have sex.
"Other herbs such as damiana and ginger can be beneficial as well as maca, which is a Peruvian herb used by women for energy, for endurance and hormone balance."
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