The Link Between Your Gut, Libido, and Sexual Health

Sexual health isn’t just about being free of disease or complications. It also includes a stark connection to both our physical and mental health, involving psychological factors, hormonal imbalances, and chronic disease, to name a few. As women, not only is sexual dysfunction more common, but it is also more complex to define, affecting us differently during the various phases and shifts of womanhood.

Gut microbiota has become a hot topic, and as we explore it more deeply, we discover that gut health is a factor in healthy sexual functioning. Impacting hormonal balance, mood, and libido, gut health deserves a space in conversations surrounding sexual well-being.

What is Gut Microbiota?

Our gut microbiota is a big deal. It’s comprised of nearly 100 trillion microorganisms located within the intestinal barrier and is involved in various tasks to sustain our overall well-being. It helps to regulate a unique interplay that certain bacteria have on immune regulation and essential metabolic processes for overall health and well-being. When our gut is in a healthy, balanced state, we refer to this as eubiosis. The opposite? Dysbiosis. In this state, we see an imbalance or disruption in gut microbiota, often related to symptoms like increased inflammation, oxidative stress, hormonal dysfunction, along with reproductive issues, such as Polycystic Ovary Syndrome (PCOS) in women and erectile dysfunction (ED) in men.

Gut Microbiota & Sexual Well-Being

Healthy gut balance is key for our sexual performance and reproductive health – helping to regulate sex hormones such as estrogen and testosterone. Studies have shown that there is a unique relationship between estrogen and gut microbiota, with estrogen having influence on gut functioning, and the gut modulating estrogen. The presence of dysbiosis can actually lead to low levels of circulating estrogen in the body and increase the risk of conditions that thrive in low estrogen environments such as CVD, obesity, and cognitive decline.

Another example includes Luteinizing Hormone (LH) and Follicle Stimulating Hormone (FSH) which both play a central role in a woman’s menstrual cycle and fertility. Studies have shown that the use of probiotics not only encourages a healthy gut ecosystem but also improves the ratio of LH and FSH. This indicates its ability to positively affect hormonal balance.

The Gut's Impact on Mood & Libido

The gut-brain axis refers to the amazing connection between the gut microbiota and our central nervous system (CNS), which controls the neurological and neurochemical processes related to desire, pleasure, mood, and sexual response. Two of the more notable hormones in this space include dopamine, which is associated with our brain’s pleasure and reward system, and serotonin which impacts our mood and is primarily produced in the gut. Dysbiosis can interrupt the balance and synthesis of both hormones, leading to:

  • Reduced libido.
  • Mood instability.
  • Disinterest in sex.
  • Impaired arousal and orgasm.

How to Optimize Gut Health for Sexual Well-Being

With the right nutrition and lifestyle habits, boosting gut functioning can be very attainable. Consider starting with these steps that can be of benefit.

  1. Implement a well-rounded, anti-inflammatory diet: A balanced diet is always a great place to start. Think of including a good mix of whole grains, veggies, fruits, legumes, and healthy fats while limiting excess sugar, sodium, and saturated fats.
  2. Include more fiber: The breakdown of fiber leads to the natural production of Short Chain Fatty Acids (SCFAs), which actually enhance gut health and decrease the risk of chronic disease. They also help to decrease inflammation and enhance vascular functioning, improving blood flow to the sex organs.
  3. Incorporate probiotic: Probiotics are known for their ability to increase the number of healthy bacteria in the gut. In particular, Lactobacillus and Bifidobacterium may help with increasing serotonin and dopamine levels, leading to better mood regulation and cognitive functioning.
  4. Move your body: Studies have shown that exercise can improve microbiota diversity, helping to maintain a balance of healthy bacteria. It may also help to lower levels of inflammation while guarding the integrity of the intestinal barrier.
  5. Reduce stress levels: When we keep our bodies in a constant state of ‘fight or flight’, cortisol – the “stress” hormone – becomes frequently released into the bloodstream. Not only does this increase the risk of inflammation and other health concerns like CVD, but it also reduces blood flow to our sex organs, ultimately impacting sexual functioning.

If you’re looking to give your sexual health a boost, do yourself a favor and listen to your gut! Take the time out to see if these changes help to nourish your body and increase the pleasure in your life.