They say that 40 is the new 30, and for good reason. In today’s age and time, a 40-year-old man is well-settled with his career, financially stable and primed to enjoy his life to the fullest. With the means to travel and indulge in all his desires, this stage of life can be incredibly fulfilling. However, this vibrant phase of life can come at the cost of a declining libido after hitting the big four-oh.

This natural shift in sexual health is a common experience for men worldwide and India. A study conducted in Mumbai reported that 31.4% of men above the age of 50 experienced erection stiffness while 28.7% of men reported poor quality of erection for intercourse (1). Research also suggests that men can have a 40 per cent risk of developing a form of erectile dysfunction in their 40s (2). However, here’s the good news: maintaining a satisfying sex life and intimacy in your later life is entirely possible by understanding the changes the body is going through and making thoughtful adjustments to accommodate them.

In this blog, we’ll explore the challenges and solutions for maintaining sexual health and intimacy after your 40s while also providing actionable advice to help men continue living a fulfilling sexual life.

How does your sexual health change after 40?

Humans are never too old to enjoy a happy and healthy sex life. However, some marked changes in a man’s body can affect their bodily functions. It’s common to experience a drop in sexual desire or libido. This can be physiological, psychological, or even a combination of these reasons.

Declining Testosterone levels

One of the most significant physiological changes affecting men’s sexual health is the gradual decline in testosterone levels. Testosterone is the primary male sex hormone that is responsible for muscle mass, the pitch of your voice and most importantly your sex drive.

On an average testosterone levels drop about 1% every year after the age of 30. This means that for men over the age of 40, experiencing a full erection can take a longer amount of time. They might also feel that their erection is not as firm as it used to be leading to reduced sexual desire and performance issues. Symptoms of declining testosterone levels include loss of muscle mass, facial and body hair, fatigue and depression. In such scenarios, it is advisable to consult a doctor who can determine your testosterone levels with a simple blood test and suggest the recommended line of treatment.

Medical Conditions

The downside of growing older includes battling medical conditions. Diseases such as diabetes, obesity, arthritis and heart disease can have a major impact on sexual health and can create a negative effect on sexual performance and libido. Conditions such as diabetes result in limited blood flow or nerve damage which can make it harder for men to keep an erection.

Medications that are used to treat age-related issues such as high blood pressure, heart failure, depression etc, can also affect your sex drive. Blood pressure medications are also known as water pills. These medications can decrease blood flow to the penis and hence make it harder for men to experience an erection. Medications such as digoxin that are used to treat heart failure have been reported to adversely affect sexual behaviour in men although the mechanism behind it is poorly understood (3).

Mental Health

In today’s fast-paced world, stress is a common factor that can significantly impact sexual health. Work pressures, financial concerns, and family responsibilities often peak during a man’s 40s, contributing to increased stress levels. Chronic stress can lead to elevated cortisol levels, which negatively affects testosterone production and can diminish libido. Additionally, stress can cause mental distractions and fatigue, making it challenging to maintain intimacy

Emotional Well-being

Mental health issues such as depression and anxiety are also prevalent in middle age and can profoundly affect your sexual health. Depression can reduce sexual desire and lead to erectile dysfunction (ED). Anxiety, particularly performance anxiety, can create a vicious cycle where the fear of sexual inadequacy leads to further sexual difficulties.

Lifestyle Habits

Generally, good physical health can equate to a healthy sexual life and sexual desire.
Several men who experience a decline in sexual power or stamina can experience a change in their libidos by inculcating simple changes in their lifestyle habits. Exercising regularly, eating a balanced diet, and avoiding unhealthy habits such as drinking excessive alcohol and smoking can have a hugely positive impact on your sexual well-being.

Maintaining a strong man’s Sexual Health after 40

So you have hit the big 40s and noticed some changes in your sexual desires. Don’t fret, all is not lost. Modern times have researched effective methods that can help you maintain an active and healthy sex life, no matter what your age is. Here are some actionable advice to help you stay on top of your bedroom game.

1. Quitting an unhealthy lifestyle
Smoking and substance abuse can cause your libido to drop drastically and decrease your sex stamina. Chronic drinking can ultimately decrease testosterone production and lead to erectile dysfunction, making it even harder to get or maintain an erection. You can be surprised how quitting smoking can improve blood circulation and eliminate symptoms of ED just within 2-12 weeks (4). If you have concerns about medications affecting your sexual health, discuss them with your healthcare provider.

2. Consuming foods and supplements that increase libido
If you are someone who would prefer natural alternatives to boost your sex drive then we recommend adding food and supplements containing Fenugreek, L-arginine and Ginkgo.
Fenugreek is a natural herb containing compounds called furostanolic saponins that have been reported to improve sexual function and increase testosterone levels in middle-aged and older men (5).
Ginkgo is a traditional Chinese herb that raises blood levels of nitric oxide that in turn promotes blood flow. Moreover, it possesses anti-inflammatory and free radical scavenging effects which combined with its blood flow enhancing effects can promote testosterone levels in the body (6).
L-arginine is an amino acid that works similarly to Ginkgo and can be naturally found in poultry, dairy and synthetically in L-arginine tablets. Specifically, L-arginine can promote the levels of luteinizing hormone in the body which is used by the testes to produce testosterone (7).

3. Managing stress levels
Practising yoga, meditation or stretching can help you manage your stress levels, improving overall health and sexual well-being. Regular physical activity such as walking and lifting weights can increase your endorphin levels which is a hormone that can increase sexual pleasure and improve overall mood.

4. Communicating with your partner
Last but not least, an open communication system with your partner about your sexual desires and concerns can go a long way in easing things within the bedroom. Introducing variety in the bedroom can reignite passion and interest while making sex pleasurable for both partners.

Common Myths and Misconceptions

Myth: You can not do anything about a declining sex drive with increasing age

Fact: As we age, our body goes through natural changes. However, modern medicine and science have revealed several ways to combat these changes that can help you lead an active sex life. This can include over-the-counter medications, lifestyle changes and supplements.

Myth: Sex isn’t important when you get older

Fact: Sexual health is important no matter what age you are. Good sexual health can overall improve your quality of life in later life (8). With age your experience of sex can change, however, it can still bring fulfilment and joy.

Myth: Older adults don’t have to worry about sexually transmitted diseases.

Fact: Age has no role in protecting you from sexually transmitted diseases. It is essential to use protection at any age while indulging in sexual intercourse.

The Way Forward

A dwindling sex life does not need to be an inevitable part of life for men in their 40s. There is no single definition for a normal sex drive and can differ for individuals. If you feel that your libido is decreasing then the good news is that you can take actionable steps to restore it. This can vary from seeking professional medical help to taking the right supplements and sex power tablets to boost your sex drive.