I got caught in the rain at lunch time today and my umbrella was about as much use as a wet tissue. Why is it that rain in Bermuda always seems to fall sideways? No wonder we are always running out of water. I should have waited under an awning like all the other patient people, but I had a feeling I would have been there for some time. Weeks, possibly. When will the weather take a turn for the better? Really, this serves me right for sending pictures of our sun-drenched weekends back to friends in the UK. Still I guess this is what February is for – battening down the hatches and cozying up.

If there was ever a weekend for staying inside and cuddling on the sofa with your loved one, then this is it. Valentine's Day – Hallmark's favourite day of the year – is upon us and if you're a cynic, think twice before you pop everyone's heart-shaped balloons. If, like me, you have a mid- to late-November birthday, it's possible that Valentine's Day is responsible for your very existence. And even if Valentine's Day is now commercialised to the point of absurdity, there's no doubt that it does get most people in the mood. Unfortunately, for those who aren't in the mood, that can amount to an awful lot of pressure. If your libido has taken a beating recently, and you've been wondering how to get out of the amorous Valentine's Day advances from your partner, don't despair. You can obviously ply them with so much wine they pass out of the sofa, or chew a clove of garlic, but I do have some more constructive suggestions.

In the name of research, I uncovered some very dubious fruit and vegetable libido-related information and I now have a very colourful Internet history. I also found a huge amount of entertaining rubbish, with one study saying that men were most aroused by the smell of pumpkin pie or buttered popcorn and that women were most aroused by the smell of licorice candy. Hmmm. I don't know about all the other women out there, but I am most aroused by the smell of the dishwasher being loaded and the laundry being done. Sad, but true!

I also came across a lot of websites that claimed eating celery causes men to give off pheromones that attract women. This is based on the false notion that celery contains a chemical called androsterone. In fact, celery actually contains androstenone, which has a different structure to androsterone and is otherwise unrelated. Androsterone is frequently cited as being able to influence human behaviour, but there is actually little data to support this. However if you are male and have just realised you've been tucking into celery sticks in vain, don't despair, celery is exceptionally good for your heart!

Anyway, moving away from the rubbish and towards fact, see below for some tips on spicing up your love life this Valentine's Day. Obviously, unhealthy relationships can negatively influence your sex life, but assuming all is good in the emotional department, try out the following to give you a boost.

1. Rule out underlying medical issues

Hormonal imbalances such as the menopause – hot flashes, night sweats, dryness, memory loss, sleeping problems, irregular periods are just a few symptoms – can seriously interfere with libido. Likewise, an underactive thyroid [symptoms include very cold hands and feet, high cholesterol, muscle and joint aches, headaches, constipation, low sex drive, rough dry skin, dry hair, poor concentration/memory, hypertension, numbness in arms/legs, depression, hearing loss] can also be the trigger. If low libido is a long-term problem for you, make sure you see your doctor as your first port of call.

2. Exercise

Exercise actually helps to boost libido, though don't go crazy as serious athletic training can cause hormonal changes that kill desire…that's not an excuse to get back on the sofa! Swimming in cold water apparently boosts libido by triggering the release of more noradrenaline in the body – so switch up your commute and swim to work. (Don't worry, I'm kidding.)

3. Avoid empty calories

Sometimes fatigue is unavoidable. If you're a new parent, working several jobs – or simply giving 150 percent to one – then you'll be exhausted. But whilst it's tempting to reach for convenience foods, these are only going to make you feel worse in the long term. Refined sugar – candy, sodas, cookies, cakes, salt, caffeine and artificial sweeteners – all ultimately deplete your body of nutrients rather than adding them. Every time you eat or drink, have a think about whether what you're having is actually going to benefit your body (over and above satisfying your hunger). If you can't see the goodness in it, don't eat it! Opt for wholegrains, fruit, vegetables, beans, quality protein (i.e. chicken breast rather than nuggets) and good fats such avocado, unroasted nuts/seeds and fish. Drink plenty of water and diluted fruit juices instead of punch or soda.

4. Reduce saturated fat

Ok, this is very simple. Not only will eating food high in saturated fat (especially fried food, junk and red meat) cause you to feel sluggish, but guys, lots of saturated fat can ultimately lead to impotence. In the same way that the arteries of the heart get clogged, so can the blood supply to your …ahem, manhood.

5. Turn on the lights

Apparently, bright lights improve libido, although this is most likely the conclusion of either a man – or a woman with a perfect body. The theory is, that the dark brings on melatonin, the calming hormone, and bright lights in contrast boost libido. This is apparently why ski instructors have such a legendary reputation with exposure to such a lot of bright light during the day. It's also why a lot of couples chose "lights on" so, experiment and see if it works for you!

6. Have a little chocolate

Not a lot – it can be high in saturated fat – but chocolate does cause feel-good endorphins to be released into the body. It also contains tryptophan that helps to quell anxiety, so possibly a good tip to combine with the "bright lights" theory? Just go for a smaller amount of darker, quality chocolate, rather than too much of the junk. Strawberries dipped in dark chocolate are unbeatable in my view.

7. Follow preventive healthcare

Whilst medications are obviously life-saving and it's critical to follow the advice of your doctor, prevention is always, always preferable. Medications can often decrease sex drive, cause dryness in women or impotence in men, so it's time to get proactive about your health. Don't just think that if you do develop a medical condition, that medication will rectify everything, it's just not that simple and everyone is different.

8. Eat more nuts and seeds!

Unroasted, unsalted nuts and seeds are rich in vitamin E, zinc and good fats, all important for healthy hormones. Fish and avocados are a great source of good fats too, so try incorporating them into your diet. Nuts and seeds make a great healthy snack, especially when combined with fresh fruit.

9. Eat plenty of food rich in zinc and B vitamins

A healthy libido relies on a healthy supply of testosterone – even for the ladies. The B vitamins (bananas, avocado, green leafy vegetables, beans/lentils, poultry, fish) and zinc (oysters, pine nuts, pumpkin seeds, brown rice, egg yolk and turkey) are essential for testosterone production, so stock up!

10. Spice it up!

And finally, you can spice things up – literally. Nutmeg and clove apparently stimulate the parasympathetic nervous system so will help you relax, ginger stimulates circulation and gets blood flowing to essential areas and saffron – the world's most expensive spice – contains picrocrocin, which makes sexual organs more sensitive.

The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION is a fully qualified Nutritional Therapist trained by the Institute for Optimum Nutrition in the U.K. Please note that she is not a Registered Dietitian. Contact her at nourishbda@gmail.com