Category: Health Benefits

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What You Should Do if a Condom Breaks

— Turn to emergency birth control and STI tests

Nothing ruins the post-sex glow like realizing the condom broke. Now what?

“You’re probably anxious about what to do next. It’s natural to jump to worst-case scenarios,” says sexual health specialist Henry Ng, MD, MPH. “But don’t let your fears get the best of you. Take a breath.”

Don’t panic but do get prompt medical care. Dr. Ng explains what to do next and what to expect.

What to do if a condom breaks

If the condom broke while you were having sex, you may be worried about:

“Seek care right away,” Dr. Ng advises. “If you have a primary care provider, that’s a good place to start.” When you contact your healthcare provider, say you have an urgent concern. You may be able to get a same-day appointment.

If you don’t have a primary care provider, your options for quick care include:

  • Community clinics and health centers.
  • Express care or urgent care clinics.
  • Reproductive and sexual health clinics, such as Planned Parenthood.

“Go where you think you’ll feel most comfortable talking openly about sex and your needs,” encourages Dr. Ng. “When you call for an appointment, check that the clinic provides emergency contraception and STI testing, depending on your concerns.”

Dr. Ng also advises against going to the emergency room unless you have a true medical emergency. Trips to the ER can be very costly, and it’s better not to tie up emergency services unless you need them.

How to prevent pregnancy after unprotected sex

If you’re worried about potential unwanted pregnancy, get emergency contraception as soon as possible after unprotected sex. Dr. Ng explains your options.

Plan B One-Step (levonorgestrel)

Known as a “morning-after pill,” Plan B One-Step® and its generics (My Choice®, My Way®, Preventeza®, Take Action®) are available over the counter. It’s best to take it within 72 hours (three days) of unprotected sex, but you can take it up to five days after.

“The longer you wait, the less effective Plan B is for preventing pregnancy,” says Dr. Ng. “So, it’s really important to get it within that three-day window.”

Plan B One-Step and the generic versions contain levonorgestrel, a synthetic hormone used in some birth control pills. But the dose is different than regular birth control pills. You take Plan B One-Step in one dose.

ella® (ulipristal acetate)

Another morning-after pill option is ella®, but it’s only available with a prescription. It’s a single-dose pill, and you can take it up to five days after unprotected sex. But like Plan B, ella is most effective if you take it within the first 72 hours.

Can you take multiple birth control pills after unprotected sex?

“We typically don’t recommend taking multiple birth control pills for emergency contraception,” says Dr. Ng. “The pills you have on hand may not be the right type of drug or the right dose to prevent pregnancy.”

He says the most effective options are Plan B One-Step (or its generics) and ella, which are approved by the U.S. Food and Drug Administration (FDA) for emergency birth control.

What to do about potential STIs when the condom breaks

Potential STI exposure can be scary to think about. And even if your partner doesn’t show symptoms of an STI, they could still have one.

If possible, ask your partner about their STI status. If they currently have an STI, you know you need to get tested. If you’re unsure if your partner exposed you to an STI, you may still want to get tested.

STIs to be aware of

STIs are widespread and on the rise in the U.S. According to the Centers for Disease Control and Prevention (CDC), about 1 in 5 people have an STI. Some people have an STI but don’t have any symptoms.

Bacterial STIs

Dr. Ng says the most common STIs are gonorrhea and chlamydia, both bacterial infections. Syphilis is also a bacterial STI. If you’ve been exposed, the bacteria will show up on a test right away. Tests are typically done by taking a pee (urine) sample or swabbing your genital area.

“When you get tested, talk to your provider about how you express yourself sexually — the type of sexual activity you engage in,” Dr. Ng says. “A urine test and genital swab may miss a gonorrhea or chlamydia infection if you engaged in oral sex, for example.” Be sure to ask for an oral or rectal swab if you had oral or anal sex.

Antibiotics can treat gonorrhea and chlamydia. Dr. Ng urges that you seek out treatment quickly for these conditions, so you can avoid complications like pelvic inflammatory disease (PID), urethritis or infertility.

Viral STIs

STIs that are viruses include:

These viral STIs won’t show up on a blood test right away. It takes time for your body to make antibodies to the virus, which are the signs (markers) that show up on a test. But it’s still important to get tested, especially if you think you were exposed. Your care provider will guide you on the testing windows for viral STIs.

If you know you were exposed to HIV, get medical care right away. Preventive treatments, called post-exposure prophylaxis (PEP), can protect you, but you must begin taking PEP within 72 hours of exposure to HIV.

“Also consider talking to your care provider about going on pre-exposure prophylaxis for HIV,” suggests Dr. Ng. This medication, often called PrEP, is for people who don’t have HIV but are at risk of getting the virus. You take it every day, and it can lower your risk of sexually transmitted HIV by up to 99%.

Condoms are still great protection

There’s no such thing as perfect protection during sex. Even though condoms can fail, it happens rarely, and they’re still your best defense against STIs. Condoms (and there are many different types) are effective birth control when used consistently and correctly.

If your main concern is preventing pregnancy, many birth control options work even better than condoms. Just remember, other birth control methods don’t protect you from STIs, but condoms do.

Complete Article ↪HERE↩!

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Does Sex Make You Live Longer?

— Sex is not only one of the most important ways you can connect with your partner and experience deep pleasure, but it also comes with plenty of health benefits like a boosted immune system, lower stress levels, and a reduced risk of cardiovascular disease. This article will explore whether increased longevity is another of the many benefits sex can bring.

By Natasha Weiss

  • Sex is an important part of life for most people and it has many potential health benefits.
  • The health benefits of sex include improved brain health, improved immune function, and lower rates of stress and cardiovascular disease.
  • Sex also helps to improve romantic relationships which contributes to overall well-being and longevity.

Sex and longevity

With so much attention on lifestyle hacks to increase longevity, it’s no wonder researchers have turned to investigating sex as a way of living longer with greater vitality. Let’s take a look at some of the most well studied ways that sex can help us live longer.

Improved brain health

So much of longevity and enjoyment of life, especially as you age, has to do with the brain. Specifically how well it’s working. Staying mentally sharp helps people have more control over their lives and feel more like themselves even as they get older. Sex may help with that.

Researchers conducted a longitudinal study on the connection between sexual activity and cognition in people aged 50-89. They found a significant connection between the two, specifically in tasks like recall and number sequencing.

Having sex can help improve your brain health at any age, especially when it comes to memory and communication. Frequent sex can help increase neuron growth in the part of the brain responsible for emotions and memory – the hippocampus. Keeping your wits about you as you age can help improve your quality of life and help you feel better all around.

Lowers stress levels

Do you know what isn’t good for your cognitive health? Stress. High-stress levels can contribute to cognitive decline in aging adults. Chronic stress can increase your risk of mental and physical health problems like high blood pressure, sleep problems, and depression. Luckily having sex can also help combat that.

Sexual activity helps to reduce the levels of stress hormones like adrenaline and cortisol. It can also stimulate the production of endorphins, which naturally elevate your mood. Any sort of sexual activity, but especially ones that lead to orgasms helps release oxytocin, aka the love hormone, promoting bonding and helping to relieve stress.

It’s not just the hormonal aspect of sex that can help decrease stress levels. Sex is also a decent form of exercise. Regular weekly exercise can increase your lifespan. While sex isn’t a replacement for other forms of exercise, it is a great addition.

Reduces the risk of cardiovascular disease

Cardiovascular disease is the number one cause of death globally. Hypertension (high blood pressure), rapid heart rate, heart attacks, and other cardiovascular events are all different types of cardiovascular disease.

Stress and heart health are also very closely linked. Heart disease affects so many people personally and is not something to make light of, but the science is there – sex can help lower the risk of cardiovascular disease.

One study found having regular sex was linked to men experiencing cardiovascular events later in life than those that didn’t have regular sex. The same study also showed that good sexual quality seemed to protect women from cardiovascular disease later in life. Much like with stress, the physical activity component of having sex may promote cardiovascular fitness, improving overall heart health.

Enhanced immune system

Your immune system is the key to your health. Especially when it comes to infectious diseases.

Yet another example of exercise and longevity. Getting regular physical activity helps to improve immune function. Again, sex contributes to your overall amount of physical activity, but is not a substitute for exercise in general.

It’s not just because of exercise. Researchers found that people who had regular sex — once or twice a week — had significantly higher levels of immunoglobulin A (IgA) in their saliva. IgA is an antibody that helps your immune system prevent illnesses like colds.

The immune-boosting effects of regular sex also have an effect on those exposed to the COVID-19 virus. Researchers found that people who had sex more than three times a month were better able to combat pathogens and had lower rates of COVID-19 infections.

Relationships and longevity

Humans are social creatures. They depend on each other for resources, community, and even for positive health outcomes. Sex is one of the most important parts of many people’s relationships, which can help improve overall well-being and increase your lifespan.

It may seem obvious, but science is here to back it up — there is a strong correlation between sexual activity in older adults and greater life enjoyment. It’s fair to say that it probably extends to adults of any age.

Feelings of loneliness can increase the risk of clinical dementia in older age. That’s just one example of the ways that sex and relationships can improve health outcomes. Numerous studies have examined the ways that satisfying relationships are correlated with fewer health problems and a longer lifespan.

How to improve your sex life and live longer

The biggest thing in maximizing the health benefits of sex is figuring out a pattern that works for you. Sex doesn’t just mean penetration. It can also include oral sex, using sex toys, clitoral stimulation, anal sex, or anything else that feels like sex for you. While many of these perks have to do with having sex with a partner, masturbation also offers many health benefits.

We also want to acknowledge that for many people, sex is a form of stress, disconnection, pain, or simply not something that they’re interested in. This can be true for people who experience pain during sex from certain reproductive health disorders like endometriosis or vulvodynia, have experienced certain types of trauma, or are on the asexual spectrum.

If this is you, know that you can have a long, healthy life without sex (or regular sex) and that there are many steps you can take to help enjoy sex again — if you want to. This includes things like increasing intimacy and communication with your partner outside the bedroom and/or going to a sex therapist.

FAQ

How much sex do you have to have for the antiaging effects?

There are many variables when it comes to sex and aging. Some studies saw benefits in people who had sex more than three times a month, while others suggested once or twice a week. Also, this shouldn’t be a numbers game. Ideally, you should have as much sex as makes sense for you and your partner (if you have one).

How long can you be sexually active?

There is no cap on how late in life you can have sex. Obviously, there are health or physical disabilities that can affect your sex life, but people can have enjoyable sex well into old age. It’s important that no matter how old you are, you still practice safer sex by using barrier methods like condoms.

Can sex help you look younger?

Sex doesn’t just help prolong your lifespan, it may also help keep you looking young. One study found that people who had regular sex (three to five times a week) appeared seven to twelve years younger than they actually were. The hormonal effects of having sex like increased oxytocin and lower cortisol levels can also help you look younger.

Complete Article ↪HERE↩!

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Your Guide To Buying Condoms Because Prioritizing Your Sexual Health Is A Flex

By Frances Dean

Taking care of your sexual health pleasure is actually a huge flex, but society doesn’t make it easy to feel empowered while buying birth control. Condoms — the easiest kind of birth control to obtain and the kind with the least amount of side effects — are marketed almost exclusively to cisgender men, in everything from packaging design to description. “The products and shopping journey remains geared towards men and there is still a stigma attached to a woman buying and having her own condoms,” Cécile Gasnault, brand director at SmileMakers, explained to Cosmopolitan UK.

The market continues to grow and change, and in recent years there’s been an influx of startups and brands marketing condoms to women and femme people. However, it’s still far from the norm. So, until femme-forward condoms become ubiquitous and the patriarchy ceases to exist, you’ll likely have to make do with a pharmacy full of male-forward brands. To make the process easier, we break down everything you need to know about buying condoms so that you can be in complete control of your sexual health.

Know your options

When talking about condoms, people usually mean two different things. They are either talking about female condoms or male condoms. Female condoms are much less popular, due in part to the fact that they’ve only been around since the 1990s. A female condom is basically the opposite of a male condom. A female condom goes inside the vagina, and a male condom fits around the outside of the penis or phallic-shaped toys. Another key difference is the levels of effectiveness. Male condoms are roughly 82% effective at preventing pregnancy if used ideally, while studies have shown female condoms to be closer to 79% effective.

Condoms of both varieties, unlike many other forms of birth control, are a good option because they are highly effective and available without a prescription. Most importantly, out of all types of birth control, condoms (both male and female) are the best at preventing STDs. “Condoms act as a barrier which doesn’t allow mixing of bodily fluids and decreases exposure of one partner’s fluids from another,” Dr. Randy S. Gelow told Banner Health. “Remember, between 50% to 80% of STIs have ZERO symptoms, so even if a partner states they have no symptoms or don’t show any symptoms, this doesn’t mean that they don’t have an STI.” Some scientists even think that female condoms might be slightly more effective than their male counterparts. Translation: unless you and your partner have just been tested, use a condom.

Protect yourself

Woman with condom in pocket

There are about a million different brands of condoms out there, and it can feel a little overwhelming when you’re facing an entire aisle of them at the pharmacy. If you opt for external condoms (i.e. male condoms), experts recommend checking the ingredients of the brands before spending your money. A small percentage of people are allergic to latex. If you fall into this category, opt for lambskin or a different material. Even if you don’t have a latex allergy, some ingredients in condoms can be toxic no matter your gender, so it’s best to opt for something natural if you can.

“Chemicals, dyes, additives, sugar alcohols, preservatives, local anesthetics, spermicides, and other potentially carcinogenic ingredients are often included in standard condoms,” Sherry Ross, MD, OB-GYN, a women’s health expert, and author told Healthline. “Standard brands are not usually concerned about whether their ingredients are organic or natural.” As our bodies absorb everything we put in them, using condoms with carcinogenic ingredients can be dangerous. Don’t be nervous to try something non-name brand for the sake of safer ingredients. Organic options are just as effective as traditional brands and can be safer for you and your partner.

While condom manufacturers are unfortunately not required to list all the ingredients in their products, there are a few to look out for. Avoid condoms with nitrosamine (a known carcinogen), as well as glycerin and condoms with added spermicides — two ingredients that studies suggest do damage the vagina.

Your pleasure is paramount

The sheer variety of birth control methods can feel overwhelming, but sex isn’t supposed to feel like a chore; It’s supposed to be fun! When it comes to hitting the condom aisle, sex therapists recommend looking for two things: ribbed and lubricated. The texture of ribbed condoms (or the less common “dotted”) can provide some of the sensations that using a condom may take out of penetration. “A textured condom can stimulate the nerves that are present in the vagina better than a nontextured condom does, which may enhance pleasure,” Goody Howard, a sex educator, explained to Healthline.

Besides texture, a lubricated condom can be the difference between a great and a very uncomfortable sexual encounter. Lubrication — something the body tends to create itself — is a sign of arousal and a helpful aid for sex. However, a regular latex condom can sometimes feel too dry. To combat this, opt for a brand that factors lubrication into their product. “Any kind of condom with lubrication is always great, just because we can always use a little extra help. Why not?” said Jenni Skylar, a certified sex therapist, when speaking to Women’s Health.

A lubed condom (or adding lube when using a regular condom) makes sex feel better and safer. “If you use a condom-friendly lube (i.e., water-based lube),” Angie Rowntree, founder of a sex-positive and ethical porn site, told Mind Body Green. “It can help prevent breakage and make condom use feel more pleasurable.”

Complete Article ↪HERE↩!

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‘When people can talk about sex, they flourish’

— The rise of sexual wellness

Advice on sex is available on myriad apps, sex toys are for sale on the high street, and the science of sexual fufilment is blossoming. Will this focus on sexual wellbeing have the desired effect?

By

Tina was 52 when her long-term relationship ended. She had experienced low libido throughout her perimenopause years, and her relationship had become “pretty much sexless by the end”, so reigniting her sex life felt like a daunting prospect.

But rather than closing the book on her sexuality, Tina turned to a sexual wellness app called Dipsea, and began listening to erotic stories, as well as learning about different self-pleasure and communication techniques.

“I’ve never hugely enjoyed visual pornography and this sounded like something different and worth trying out,” she says. “The app enabled me to explore my sexual wants and fantasies as well as use some of the wellness-focused content, which helped me to feel more confident when dating and navigating having sex again.”

She’s not alone. As attitudes to sex have liberalised, and people increasingly strive for greater physical, mental and social wellbeing, a growing industry in sexual wellness has sprung up. Whereas sex toys only used to be available from sex shops or porn magazines, they can now be bought from high street chemists. Subscription-based apps and websites are offering erotic content alongside relaxation exercises and relationship advice from trained sex counsellors. Sex is no longer taboo, but an integral part of our general wellbeing. But while investors in this industry may have hit the financial G-spot, what does it mean for the rest of us?

Precisely who conceived the term “sexual wellness” is hazy, but the actor Gwyneth Paltrow is credited with catapulting it into the mainstream. In 2015, her lifestyle website Goop.com recommended that women steam-clean their vaginas for extra energy and to rebalance female hormones. Since then, Goop has sparked debates about the pros and cons of jade vaginal eggs, an “aphrodisiac warming potion” called Sex Dust – not to mention the infamous “This Smells Like My Vagina” candle.

Gwyneth Paltrow’s Goop has been credited with initiating the sexual wellness trend – but claims made about the benefits of some of the expensive products it sells lack evidence.

“With the launch of things like Goop, there’s been a much broader, holistic sort of view on what sexual wellness means, and how it can benefit you to be a happier, more confident and satisfied human being,” says Mei-lin Rawlinson, chief of staff at OMGYes, an educational website about female pleasure.

Around the same time Paltrow was preaching the benefits of vaginal purification, OMGYes’s founders were setting out on a mission to use science to help crack a similar nut. Sparked by conversations between friends about how women like to be touched, they realised there was a dearth of academic research on the subject, and little vocabulary for the specific things women find pleasurable.

They partnered with sex researchers to conduct in-depth interviews with more than 3,000 women from across the US, using these insights to develop a trove of educational videos, infographics and how-to’s, designed to educate fee-paying members on how to access greater sexual pleasure.

“Sex is such a core part of life for many people, but it is also a really vulnerable, charged area of life, with lots of taboo. We think that if people can talk about it, learn more about it, learn more about themselves, they can flourish so much more,” Rawlinson says.

In the coronavirus lockdowns, sales of adult toys increased by 25%. Superdrug’s website promotes sex toys with the line: ‘Masturbation is self-celebration’.

Launched in 2015, OMGYes was one of the first sexual wellness platforms, and it now has more than a million users. Research conducted by the platform, in collaboration with Devon Hensel, a professor of sociology and paediatrics at Indiana University, suggests that the benefits of membership aren’t just physical.

They gave 870 women access to the website, and asked them to complete pre- and post-questionnaires to assess their sex-based knowledge and communication skills.

The research, published in the Journal of Sex Research, found that after a month, women reported they had developed a wider repertoire of ways to talk about what they liked sexually and that they felt more positive and confident about understanding what felt good. “These are skills not only important for sex, but also in the context of women’s everyday lives,” Hensel says. Indeed, some of the women also reported an increase in overall agency – such as voicing their thoughts or ideas at work – as a result of this training.

It’s not only educational platforms that are growing in popularity. The global sexual wellness devices market – industry speak for sex toys – was estimated to be worth $19bn in 2021.

With everybody stuck at home due to Covid restrictions, this market experienced a boost. During the first two weeks of UK lockdown alone, orders for adult toys reportedly increased by 25%. But while sales of other consumer categories, such as cycling products, that experienced a “Covid boost” have since fallen back, the sexual wellness market continues to experience accelerated growth.

“I think that’s a good data point to suggest that it is earlier in its life stage. There is more to go for in terms of the number of people who buy these products, and the number of products any one person uses,” says Jacqueline Windsor, UK retail leader for PwC.

She recently co-authored a report on the sexual wellness devices market, and believes several factors may be at play. Interest in general wellness has increased over the past decade, and sexual health and wellbeing are increasingly viewed as central to this. Attitudes to sex are also liberalising, and there has been a shift in sex-toy design away from explicit brands, and towards more discreet and ergonomic models primarily targeting women and couples.

“Commercially, it’s big business, but I think it makes a big statement when we see sex toys and pleasure products on high-street shelves like those in Boots and Selfridges,” says Kate Moyle, a psychosexual therapist and host of the Sexual Wellness Sessions podcast. “It makes the statement that sexual wellbeing should be there, and shouldn’t be taboo or hidden away, and this can have a huge forward impact on how we think and talk about sex, helping us to break away from its links to shame.”

Pleasure isn’t the only benefit: doctors are increasingly recommending vibrator use as a way of treating and preventing conditions such as vaginal dryness and atrophy. Some of these new generation products could go a step further and enhance scientific research into sexual health and orgasm.

Ergonomically designed, the Lioness vibrator is a modern iteration of the classic “rabbit” toy. What really sets it apart though, is the incorporation of sensors to measure pelvic floor movements, such as the rhythmic contractions that accompany orgasm. Paired with an app, this allows users – and (with users’ consent) sex researchers – to better understand how sexual function is affected by factors such as caffeine, alcohol, childbirth, menopause, or medical conditions such as concussion.

“I always tell people that knowledge is pleasure,” says Anna Lee, co-founder and head of engineering at Lioness. “It’s an empowering tool to be curious about your body, and to learn about things that might be changing our pleasure or sexual wellness.”

But the plugging of sexual wellness could also have some pitfalls. Lee worries about the potential for misinformation in the marketing of certain products, and their promotion by social media influencers. For instance, in 2018, Goop was forced to pay $145,000 in civil penalties for making the unsubstantiated claim that jade love eggs were used by women in ancient China to increase sexual energy and pleasure.

“Jade is a porous material that you should never insert [into] your body, and there’s no evidence to indicate that this technique was ever used in ancient China,” Lee says. “We have to be so mindful of how we create this information that so many people are desperately seeking – because they will grab on to anything, it is such a hard topic to talk about.”

Also, whereas novelty and exploration can be a turn-on for some people, for others, it can have the opposite effect. “Some people are much more comfortable with what’s familiar,” says Emily Nagoski, a sex educator and the author of Come As You Are.

Another risk is that the focus on sexual wellness mounts pressure on people to do things they don’t want to do. “Everywhere you look, whether it’s on social media, telly, movies, the emphasis seems to be on the importance of sex – everyone’s having great sex, and if you’re not having great sex there’s a problem,” says Ammanda Major, head of clinical practice at Relate and a trained relationship counsellor and sex therapist.

“Sex toys historically, and some of the new apps, are kind of promoting the idea that you should be having amazing sex. You should be having an orgasm. But having worked with clients for 25-30 years, what they are often asking for is they just need [the sex] to be good enough.”

What these clients are really seeking, Major explains, is intimacy: the emotional closeness and trust that ideally accompanies sex. “A lot of these apps and products focus on the physical stuff, as opposed to what sexual intimacy means for individuals. I think we sometimes put a lot of pressure on people to be sexual, when actually sex isn’t that important to them.”

In other cases, couples genuinely want to have more sex, but struggle to find the time and motivation to achieve this. Here, technology could help. In early 2022, Mark (not his real name) and his partner began using an app called Intimacy to track their sex life – logging both the number of encounters and their orgasm count. “We had reservations, but set ourselves a target of having sex 104 times in the year – or twice a week,” Mark says. “Rather than putting pressure on ourselves, and recognising it won’t be for everyone, we revelled in the experience – we are obviously both target-oriented.

“We rapidly found ourselves ahead of our target, and reset it to 2.5 times a week, or 130 times in the year – and we ended on 134. We had a good sex life before, but this gave us the motivation to be more intimate.”

Complete Article ↪HERE↩!

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Bedroom Athletics

— A Guide to Sexercise Fitness

Sexercise is a workout that combines sex with intense exercise. It’s a great way to burn energy, tone muscles, and get your heart pumping. Not only does it feel good – it can reduce stress and boost your mood, too!

By Zia Sherrell, MPH

Amazing sex and a top-notch workout? We’re talking about sexercise of course! This amazing fusion of erotic fun and fitness is a great way to burn calories, tone muscles, and have lots and lots of orgasms.

Keep reading for expert tips on how to make the most of your next sexercise sesh solo or with a partner!

What is sexercise?

Now, if you’re thinking that sexercise is just a fancy way of saying “having sex” you’re not entirely wrong. But it’s more than that. Sexercise is all about using your sexy time to get fit and toned. Think of it as a workout that’s way more fun than hitting the gym.

Sexercise means going above and beyond the physical effort you’d put into standard sex. Folding yourself into a pretzel, getting down Downward-Facing Dog style, or doing some standing poses provide a much more intense workout than missionary.

When you’re sexercising, you’re not just getting your heart rate up and burning calories (although you’re definitely doing that). You’re also using muscles you might not normally use during a traditional workout. And let’s be real — you’re probably having a lot more fun than you would be on the elliptical or in a Zumba class!

Benefits of sexercise for health

Sexercise is awesome for physical, mental, and emotional health. For starters, it’s a great workout, and regular physical activity has been linked to a plethora of health benefits. Yep, engaging in partnered sexual activity is associated with increased immunity and improved heart health, including lower blood pressure and a reduced risk of heart disease.

In terms of mental and emotional health, sexual exercise can release endorphins, which are natural feel-good chemicals that boost your mood and reduce anxiety. Sexual activity — especially the big O — also triggers oxytocin release, which promotes bonding and eases stress. A 2021 study found that anxiety and depression scores were significantly lower in peeps who were sexually active during the coronavirus lockdown. Plus, the benefits may persist for some time after your sexy workout.

Sex can also boost your self-esteem and self-image, which has a positive ripple effect on your overall well-being. So if you need an excuse to get busy between the sheets, now you have one backed by science!

Benefits of fitness for sexual performance

Being fit isn’t just good for your physical health — it can also help you last longer in the bedroom (or wherever else you get frisky). Regular exercise increases cardiovascular endurance and muscle strength, so you can go the distance without getting tired too quickly and maintain certain positions without turning into a sweaty mess. Flexibility also comes in handy here!

Overall fitness also has other benefits for sexual performance:

  • Reduces ED: Anyone with a penis understands the frustration of a sad trombone from time to time. But regular exercise — especially when it gets the heart pumping — may reduce erectile dysfunction. A 2017 study found that moderate to high-intensity aerobic exercise worked best.
  • Eases side effects of antidepressants: Some antidepressants can play havoc with your sexual desire. However, a 2013 study found that exercising directly before sex boosted arousal and overall sexual function in females taking antidepressants.
  • Reduces the risk of chronic health issues: Regular exercise reduces the risk of developing chronic illnesses like diabetes, cancer, and heart disease. These conditions can lead to reduced sexual function, like ED and other issues.

Best exercise for sexual performance

The best exercise for sex performance depends on your aim. For instance, if you want to improve your endurance to go longer in bed, you should focus on doing cardio and HIIT workouts. On the other hand, if flexibility is more important, yoga and stretching are great options. Here are some exercises to try.

Cardio

Running, brisk walking, biking, swimming, and of course, High-Intensity Interval Training (HIIT) are all great cardio exercises that improve blood flow and circulation to every part of your bod. When your below-the-belt bits have better blood flow, you’ll feel it in the strength of your orgasms.

Remember that when it’s super hot and sweaty, you’ll benefit from a little calorie-burning boost. Just remember to hydrate.

Cardio also improves overall fitness, endurance, and stamina, all important factors for sexual performance and pleasure. Plus, cardio boosts mood and reduces stress and anxiety, which can crush your sexual desire.

Yoga

Yoga is an ancient practice that combines physical poses, breathing exercises, and relaxation. The stretching you do in yoga helps you become more flexible and agile — essential for sexual activity — and improves blood flow to your entire body. It also promotes relaxation, mindfulness, and self-love — all great for sex. Not to mention fully-clothed positions like Frog Pose, Crow Pose, and other challenging asanas can translate easily into naked fun.

Strength training

Weight lifting, squats, and lunges can help you build muscle strength to lift, thrust, and rock your way to maximum pleasure. Plus, strength training can boost testosterone levels, the hormone driving sexual desire and performance in peeps of all genders.

Strength training also helps tone your body and boosts your confidence in your appearance, making it easier to let go and get lost in the moment without worrying about what you look like.

Pelvic floor exercises

Pelvic floor muscles support the bladder, uterus, rectum, and other organs in the pelvic region. They also play an important role in sexual function. So performing pelvic floor exercises (aka Kegels) can enhance sexual pleasure and lead to better sex.

Strong pelvic floor muscles can lead to more intense and longer-lasting orgasms. Contracting these muscles during sex increases blood flow to the genital area, leading to heightened sexual pleasure. The muscles are also involved in sexual stamina. If you have a penis, strengthening these muscles can help you maintain an erection or control ejaculation, leading to longer-lasting sexual experiences.

Try performing Kegels to work those pelvic floor muscles: You’ll need to locate the muscles when you pee by stopping and starting your flow for a few seconds. Once you understand where they are, you can tense and release them several times daily, tensing them for longer as you get stronger and more used to this intimate workout.

Best sexercise sex positions

Your sexy workout needs sexplosive positions to burn calories! So get any ideas about slow missionary or casual spooning out of your head. Nope! You need spicy positions that get your heart rate pumping and your muscles quivering, like these:

    • Lifting positions. The penetrating partner standing with the other’s legs wrapped around them or a standing 69 are physically demanding positions that require strength, endurance, and, of course, balance!
    • Intense positions. When you’re going at it hammer and tongs, the speed and intensity of the sexercise elevates your heart rate.When you put your back into it, any sexual positions count as sexercise, but some particularly good ones are cowgirl and reverse cowgirl, doggy, and the wheelbarrow.
    • Flex and stretch positions. Popping your legs over a partner’s shoulders, popping into the bridge position as someone rides you, or otherwise folding yourself into a pretzel increases the challenge! Just remember, though, it isn’t a competition, and no one wins by putting their back out!

    Sexercise is a fun way to spice up your bedroom routine with the added perks of health benefits. Not only does it boost heart health, improve fitness, and tone muscles, but it also eases stress and improves mood.

    So next time you wanna get your sweat on, forget speed walking, jogging, Pilates, or HIIT workouts. Instead, grab a consenting partner (or two!) and get down to a good ol’ fashioned romp between the sheets!

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Exercise Can Help Men Last Longer During Sex

— A new research review concludes that running, yoga, and pelvic floor workouts can all help solve the problem of premature ejaculation.

One study found that running 30 minutes five times a week was as effective as medication for men who experience premature ejaculation.

By Becky Upham

Exercise could be as effective as pharmaceutical treatments in treating premature ejaculation, according to a new study published in the journal Trends in Urology and Men’s Health.

The review looked at 54 studies and nearly 3,500 participants to examine the effectiveness of nondrug interventions for premature ejaculation.

“We know premature ejaculation is a common complaint among men worldwide. The lack of a clear definition of what is or isn’t premature ejaculation has repercussions in terms of treatment, and there are relatively few effective drugs available,” said senior author Lee Smith, PhD, professor of public health at Anglia Ruskin University in Cambridge, England, in a press release.

The findings of this review suggest that physical exercise, including running and pelvic floor workouts, can help treat premature ejaculation, said Dr. Smith.

How Common Is Premature Ejaculation?

Because there hasn’t been a single definition of premature ejaculation, estimates on how many men experience it vary widely, according to the U.K. researchers. Depending on the study, prevalence ranges from 30 percent to 83 percent of men, they wrote. 

Mayo Clinic defines premature ejaculation as a man ejaculating sooner than he wants to while having sex. If it happens only rarely, it isn’t cause for concern.

A man might be diagnosed with premature ejaculation in the following scenarios:

  • Always or nearly always ejaculates within 1 to 3 minutes of penetration
  • Is never or rarely able to delay ejaculation during sex
  • Feels distressed and frustrated about timing of ejaculation and tends to avoid sexual intimacy as a result

Regular Exercise Can Help Men Delay Ejaculation

The authors found that regular physical activity as an intervention had promising results in many of the studies they analyzed in their research review.

For example, a study with 105 participants found that running for 30 minutes five times a week helped extend latency time (time until ejaculation occurs) as much as taking dapoxetine, a selective serotonin reuptake inhibitor (SSRI) drug approved for use in premature ejaculation outside the United States.

Two other studies linked yoga with statistically significant improvements in delaying ejaculation.

Pelvic Floor Exercises May Also Help

Exercising pelvic floor muscles was also shown to have some benefits. Men who practiced pelvic floor exercises increased latency time from a median of 1 minute to 3 minutes.

Pelvic floor muscles play a role in ejaculation, and men who can strengthen and improve pelvic muscle control may be able to delay ejaculation by relaxing their perineal muscles, according to the Sexual Medicine Society of North America (SMSNA).

Also called Kegel exercises, pelvic floor workouts can help strengthen these muscles, according to Mayo Clinic.

Medication for Premature Ejaculation Is Limited

The U.S. Food and Drug Administration (FDA) has not approved any drugs specifically for premature ejaculation, though physicians may prescribe some medications off-label.

Topical numbing agents can reduce sensation and help delay ejaculation. There are also oral medications that may help delay orgasm, including antidepressants, pain relievers, and drugs used for erectile dysfunction, according to the American Urological Association.

“Given that drugs often have side effects, it appears that after all, the best medicine for avoiding premature ejaculation may well lie in exercise, and this possibility requires larger studies and further investigation,” said Smith.

Treating Erectile Dysfunction May Help Treat Premature Ejaculation

Some of the studies included in the review found benefits when the men with premature ejaculation were also treated for concurrent erectile dysfunction (ED), notes Raevti Bole, MD, a urologist at Cleveland Clinic, who was not involved in the research.

“I would agree that treating ED (if present) is a very important initial treatment,” she says.

It’s Important to Consider Multiple Treatment Options

Systematic reviews can be useful in that they are able to consolidate the results of many studies, says Dr. Bole.

But even a well-executed systematic review is only as good as the studies that are included, she points out. Because many of the studies the review included didn’t use the same definition of premature ejaculation, there may be different types of patients with varying degrees of premature ejaculation, says Bole.

“The studies included also had small numbers of patients, which makes it difficult to tell whether the result was due to the treatment or chance,” she adds.

Nevertheless, the review shows that it’s important to consider multiple options when treating premature ejaculation. “A lot of factors affect premature ejaculation, including hormones, stress, anxiety, prior sexual episodes, and [overall] erectile function,” she says.

Because every patient is a little different, there is no one-size-fits-all treatment. “Medication, exercise, counseling, sex therapy, yoga, pelvic floor rehabilitation, treating underlying medical conditions — all of these things play a role,” she says.

Concerned About Premature Ejaculation? Talk With Your Physician

It’s also important for patients to understand that many men may be concerned about premature ejaculation, and there’s no shame in talking about it with their doctor, says Bole.

“Many times, patients will talk to us and realize that they’re very much within normal range for ejaculatory latency. They just didn’t know what ‘normal’ was,” says Bole. “But if we do diagnose an issue, we can work together to come up with a solution.”

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Walk Your Way to Better Erections

— Taking a stroll for as little as 30 minutes a day can improve sexual health.

By Lauren Dodd

Seeking to improve your sex life as the new year kicks into gear? This one isn’t all that difficult. Resolve to walk your way to better erections.

Men who experience erectile dysfunction (ED), the consistent inability to get or maintain an erection satisfactory for sexual intercourse, may benefit from incorporating more heart-pumping physical activity—as little as a 30-minute walk—into their 2023 routine.

More than 30 million men in the United States experience ED, which can lead to higher rates of depression and anxiety. ED is generally seen as a growing public health concern. But a portion of ED sufferers may be able to improve their condition by simply adding extra steps to their daily life.

Medical conditions such as cardiovascular disease, the leading cause of death in men, produce changes to the penis’s blood flow and are common causes of ED, as blood flow is necessary to achieve and sustain an erection. Without the need of a doctor or a prescription, better sexual health may literally be around the corner for men who resolve to lace up their sneakers and head outdoors.

Better erections could be just a few steps away

Walking, one of the most popular forms of exercise in the world, is also one of the cheapest. No gym membership required.

Increasing your daily steps can be as easy as parking farther away from entrances or opting to take the stairs rather than the elevator. As little as 40 minutes of moderate to vigorous exercise four days a week—a grand total of 160 minutes—sustained over the course of six months can improve ED caused by physical inactivity, obesity, hypertension, metabolic syndrome and/or cardiovascular disease, according to a 2018 systematic review that looked at a decade of erectile dysfunction research.

Moderate exercise can be achieved by walking briskly at a pace of 4 mph or bicycling at a pace of 10 to 12 mph, according to Harvard research. Another Harvard study found walking 30 minutes a day was linked with a 41 percent decline in risk for ED.

Considering the leading causes of ED are atherosclerosis (hardening of the arteries) and diabetes, additional physical activity may improve more than just erectile function.

People who took 12,000 steps a day had a 65 percent lower risk of dying over the course of 10 years compared with those who took 4,000 steps a day, one 2020 study found.

“Higher step counts were also associated with lower rates of death from heart disease and cancer,” the study stated.

Quitting smoking or vaping and reducing alcohol consumption in the new year may also lead to better performance in the bedroom. Heavy smokers, even younger ones, are twice as likely to develop ED than their nonsmoking peers.

Heavy drinking doesn’t help, either. One study found men’s “episodic erectile failure” occurred at “significantly higher” rates in those consuming more than three standard units of alcohol a day. (One standard unit is any drink that contains 14 grams of alcohol, according to the National Institute on Alcohol Abuse and Alcoholism.)

Maintaining a healthy weight is essential

The risk of developing ED and losing sexual function increases along with a man’s waistline, according to Harvard research. A man with a 42-inch waist is 50 percent more likely to have ED than one with a 32-inch waist.

Regular physical activity such as walking can aid vascular health. It helps arteries by boosting nitric oxide production, thereby increasing blood flow to the penis and making it easier to get an erection.

One of the first suggestions Susan MacDonald M.D., a urology specialist at Penn State Health in Hershey, Pennsylvania, offers her male patients is to lose a little weight.

“There is an obesity epidemic in America, so odds are most of your readers have five to 10 pounds to lose,” MacDonald said. “If they were to start walking, that would help.”

Quitting smoking is another one of her top recommendations for men experiencing ED.

“If we’re making New Year’s resolutions here, stopping smoking is a huge one,” MacDonald explained. “I think if you’re smoking, you’re paying double, because you’re paying for the cigarettes and you’re paying for [medication] to fix the erectile dysfunction it’s causing.”

Symptoms of erectile dysfunction should be taken seriously because a man’s penile dysfunction may be the first red flag of other illnesses and disorders, she said.

“In most cases, it’s the disease process leading to the ED,” MacDonald said. “In cardiovascular disease, we see the ED before we see the heart attack.”

Walking can curb more than erectile dysfunction

Walking has been proved to lower blood pressure, ease joint pain, curb sweet-tooth cravings and improve sleep. It can also help ward off breast cancer, heart disease, stroke, and early onset Alzheimer’s disease and dementia.

During peak flu and cold seasons, walking is another way to boost your immune system to fend off germs. It can increase bone health and bone density in osteoporosis patients and improve a person’s balance.

In addition to physical benefits, walking can offer mental health perks, such as improving feelings of sadness, anxiety, anger and depression.

But as with anything, the trick to picking up a new exercise habit is to do so safely.

Anyone taking to the streets should map out a path in advance, use sidewalks when possible, choose a well-lit area, be aware of major changes in the weather, stay hydrated and wear bright, reflective clothing. If sidewalks are unavailable, public school tracks and indoor shopping malls can be additional areas to squeeze in a little extra physical activity.

Be sure to consult a primary doctor before making changes to your diet and exercise routine.

If lifestyle and diet changes improve your overall health but erectile dysfunction persists, even intermittently, a wearable device free of the negative side effects of medication may help restore sexual function. Eddie® is an FDA-registered Class II medical device designed to treat erectile dysfunction and improve male sexual performance. Its specific shape optimizes blood flow as it puts pressure on the veins of the penis but not the arteries.

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Staying Healthy While Staying Open

— The Polyamory Dilemma

By Jenna Fletcher

Angie Ebba, 42, of Portland, OR, has two local girlfriends, one long-distance partner, and a platonic life partner.

Ebba is polyamorous, having multiple intimate romantic relationships at the same time. Her partners know about each other and have consented to the arrangement, she says.

Polyamory is becoming more common in the United States. In 2021, one in nine Americans said they’d been in polyamorous relationships, and one in six said they wanted to try it, according to a study by researchers at the Kinsey Institute.

While a high level of transparency is required to make polyamory work, those who practice it don’t always feel comfortable sharing their relationship status with health care professionals. The fear of disclosure is not unfounded. Of the those in the Kinsey study who said they weren’t and had never been interested in polyamory, fewer than 15% said they respect people who engage in the practice.

“I hear all the time from patients who have sexual questions and issues but are uncomfortable talking to their doctors or even other therapists,” says Ian Kerner, PhD, a psychotherapist and sex therapist in New York City. “As polyamorous systems are still on the outskirts of the mainstream, some doctors may have implicit biases or explicit judgments, especially if they are lacking in experience.”

Roadblocks to Care

People who practice polyamory face unique health issues. These include a potentially higher risk of sexually transmitted infections (STIs) from having multiple sexual partners, and anxiety or depression stemming from managing multiple relationships.

“It is of particular importance in OB/GYN given the risk of STI transmission, and its consequences such as infertility, vaginal discharge, and systemic illness,” says Cheruba Prabakar, MD, the CEO of Lamorinda Gynecology and Surgery in Lafayette, CA. “Disclosing information will allow the provider to think about the patient more holistically.”

Ebba does not tell her doctors about her personal life. She knows other people in these relationships who have felt judged in clinical encounters, and she avoids disclosure unless absolutely necessary.

“Primarily, I don’t let my providers know because I’ve already in the past faced discrimination and awkwardness for being queer; I don’t want that for being poly as well,” she says. “If I can avoid it, I will.

A study from 2019 of 20 people in consensual non-monogamous relationships – which can include polyamory – found most of them reported challenges in addressing their health care needs related to lack of provider knowledge, not enough preventive screenings, and stigmas that impacted their health and trust in the medical system.

“Polyamorous people often have trouble seeking out health care because they fear being judged by their doctor or other clinicians who don’t understand or respect their lifestyle choices,” says Akos Antwi, a psychiatric mental health nurse practitioner and co-owner of Revive Therapeutic Services in Rhode Island and Massachusetts. “They may also be reluctant to share information about their relationships with providers who aren’t familiar with the complexities of polyamory.” Sharon Flicker, PhD, a clinical psychologist and assistant professor of psychology at California State University-Sacramento, says she understands why people are worried about discussing the topic of multiple relationships with their health provider.

“Health care providers’ interactions with patients are often shaped by their mono-normative assumptions, that monogamy is ideal and deviations from that ideal is pathological,” she says. “Non-disclosure presents a barrier to sensitive care that meets the individualized needs of the patient.”

Flicker says health care professionals can seek training to reduce their biases, and to better understand and address the unique needs of people involved in consensually non-monogamous relationships. In addition, offering to answer any questions that a doctor might have after disclosure can open the door to dialogue, according to Prabakar.

“They may be simply embarrassed to ask, as many may not be familiar with” polyamory, Prabakar says.People in polyamorous relationships also can look for affirming language on the websites of health providers, which may mention welcoming patients of all sexual orientations or gender identities. A first appointment can serve as an interview to find out what kind of terms a provider uses when referring to non-monogamy.

Safely Navigating Sexy Time With Multiple Partners

Prabakar says sexual health and safety is at the forefront for her patients in polyamorous relationships because they are engaging with multiple partners.

She recommends anyone who has multiple partners use condoms and dental dams for the prevention of STIs, like herpes and gonorrhea, in addition to receiving regular screening tests for the diseases.

Tikva Wolf, from Asheville, NC, says she’s been in polyamorous relationships for 20 years. She says she has strict boundaries for engaging in new romantic relationships to protect her sexual health: She has sex only with people who know their current STI status, are clear communicators, and use protection.

“If the conversation feels awkward, or they don’t seem to know what they’ve been tested for, I don’t engage in sex with them,” she says. “I don’t start romantic partnerships with people unless they’re on the same page about relationships, and I don’t have casual sex.” Wolf says her actions toward transparency mirror the greater community of people who engage in polyamorous relationships.

Monogamy is the default setting, so there’s a tendency to be more transparent about specific preferences upfront in any relationship that doesn’t quite fit into that standard box,” she says.

Some research backs up Wolf’s hypothesis. A 2015 study in The Journal of Sexual Medicine found that polyamorous people reported more lifetime sexual partners than people in monogamous relationships, but were more likely to report using condoms and be tested for STIs. About one-quarter of monogamous partners reported having sex outside of their primary relationship but not informing their primary partner.

Kerner explains that each partner in a polyamorous relationship may have different ideas about sexual activity; some partners may be interested in casual sex, while others are interested in maintaining steady primary and secondary relationships.

“These systems are always different, and without clear boundaries, honesty, and communication – for example around the use of protection – the potential to contract an STI within the system increases,” and the potential for the polyamorous relationship to not work increases, he says.

Taking Care of Mental Health

Not only does a polyamorous lifestyle require talking about sexual health and romantic boundaries, it demands an openness with feelings as they come up.

“Couples in a polyamorous relationship don’t fully anticipate the emotional response they might have to their partner being with another person,” says David Helfand, PsyD, a therapist in St. Johnsbury, VT, who has worked with many polyamorous couples.

People may have feelings of insecurity or jealousy, which can lead to anxiety in navigating the complexity of multiple relationships.

“The first time your spouse goes on a date with another person, or you hear them in the bedroom with someone else, it can create an intense emotion that you might not know how to process or have been prepared for,” Helfand says.

Seeing a therapist can help with processing emotions raised by dating multiple people. Ebba says she sees a therapist regularly, in part for help setting boundaries on how much time to spend with different partners. “Poly relationships can be great because you have more support people in your life,” she says. “But you’re also giving more of your time and energy away too.”

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The Most Effective Erectile Dysfunction Treatments for Older Adults

By James Roland

Erectile dysfunction (ED) is very common. Although it can affect men of all ages, it occurs more often in older adults and those with certain medical conditions, like diabetes.

Older research estimates that about 70 percent of men ages 70 and older report being “sometimes able” or “never able” to achieve an erection adequate for satisfactory intercourse, compared with just 30 percent of older men who report being “usually able” or “always or almost always able.”

Though it isn’t inevitable for everyone, ED is considered a normal part of aging as its risk factors include conditions common among older adults, such as:

  • cardiovascular disease
  • diabetes
  • reduced levels of testosterone
  • use of medications that treat conditions including:
    • high blood pressure
    • chronic pain
    • prostate disorders
    • depression
  • long-term, heavy substance use, including alcohol and tobacco
  • psychological conditions, including stress, anxiety, and depression
  • overweight or obesity

Sometimes treating an underlying condition can cure or reverse ED. However, most ED treatments are designed for temporary symptom relief, so an erection can be achieved that’s satisfactory for both the person with ED and their partner.

Best ED treatment for 70s and over

A variety of ED treatments are currently available. Researchers continue to develop new medications and other therapies.
For older adults, treating ED may require a two-prong approach:

  1. treat underlying conditions that contribute to ED, such as cardiovascular disease and diabetes
  2. address ED symptoms with oral medications or other alternatives

Medications

The most commonly used ED medications among older adults are from a class of drugs called phosphodiesterase-5 (PDE5) inhibitors.

PDE5 inhibitors block the activity of an enzyme in the walls of blood vessels. As a result, blood vessels are able to relax. In the penis this means more blood can fill the blood vessels, producing an erection.

The main PDE5 inhibitors available with a prescription are:

  • sildenafil (Viagra)
  • tadalafil (Cialis)
  • vardenafil (Levitra)
  • avanafil (Stendra)

Except for avanafil, all of those medications are available in both brand-name and generic versions. (As of 2020, avanafil is still only sold as the brand-name drug Stendra.)

More ED medications are in the testing and approval process. In the United States, PDE5 inhibitors require a prescription. None are available over the counter.

Side effects from these medications are usually temporary and minor. More serious reactions such as priapism (a painful, prolonged erection) may occur in some cases.

Typical side effects include:

  • headache
  • flushing
  • congestion
  • stomach and back pain

ResearchTrusted Source indicates that PDE5 inhibitors are appropriate for most older adults.

Each medication works a little differently. For example, vardenafil usually works faster than the other medications, while tadalafil’s effects last longer.

Tadalafil is often a good choice for older adults who also have an enlarged prostate because it can be prescribed for daily dosing.

Sildenafil should be taken on an empty stomach and may require dose adjustments to get it right.

Talk with your doctor to find the right ED medication for you and your lifestyle.

Who shouldn’t take these meds

People who have certain health conditions, including heart disease, shouldn’t take these medications.

People who take certain medications to manage another health condition shouldn’t take PDE5 inhibitors either. This includes nitrates and alpha-blockers.

Older men are more likely to have heart disease or take nitrates for blood pressure.

Your doctor will take into consideration your overall health and lifestyle when prescribing an ED medication.

Injections

For older adults who find that PDE5 inhibitors don’t produce the results they want or who don’t like their side effects, self-administered penile injections may be a preferred option.

The three most widely used medications for penile injection therapy include:

  • papaverine
  • phentolamine
  • prostaglandin E1 (PGE1) or alprostadil (Caverject, Edex, MUSE)

To use these, you inject the medication into the penis with a syringe before intercourse. While this approach often results in some minor, temporary pain, research shows that about 90 percentTrusted Source of men who used alprostadil were satisfied with the results.

These medications are often used in combination with other treatments and require dosing adjustments. Your first injection should be done in your doctor’s office so they can make sure you do it correctly and safely.

Who shouldn’t use these

Older adults who feel they or their partner can’t carefully administer an injection should consider other options, whether due to lack of dexterity or other reasons.

Taking blood thinner medications is another reason to avoid injectables.

Inflatable prosthesis

If oral or injected medications can’t be used or don’t provide desired results, another ED treatment is an inflatable prosthesis surgically implanted in the penis.

In a 2012 studyTrusted Source of men ages 71 to 86, researchers found that an inflatable penile prosthesis was well tolerated and largely effective in treating ED.

Because it’s a surgical procedure, it carries the slight risks of infection or other complications. It’s important to go over all the risks and benefits of this treatment approach with your doctor. Together you can decide whether your overall health makes you a good candidate for the procedure.

It’s also important to note that an implant is permanent. It would only be removed under certain circumstances, such as infection or malfunction.

Once you have a penile implant, it permanently alters the penile anatomy. This means other treatments can’t be used after it’s placed.

Lifestyle changes

While not a specific treatment, making some changes in your day to day can make a noticeable difference in erectile function. Some helpful strategies include:

  • quitting smoking
  • limiting or avoiding alcohol or substance use
  • maintaining a moderate weight
  • exercising more often than not
  • following a healthy diet that supports cardiovascular health, such as the Mediterranean diet

Why these treatments?

PDE5 inhibitors are widely used among older adults because they’re generally safe, effective, and convenient.
Because ED medications are taken on an “as needed” basis, there isn’t the same concern about missing a dose that there may be with potentially lifesaving drugs, such as high blood pressure medications or blood thinners.

Older adults who find the side effects of PDE5 inhibitors too uncomfortable may prefer injections. Those who are used to self-administering medications, such as people who give themselves insulin shots to treat diabetes, may be more comfortable with penile injections.

Penile implants avoid the concerns about side effects altogether. And since the body’s response to medications can change over time, an implanted prosthesis also means not having to worry about changing medications or dosages.

How effective is it?

ED treatments vary in how long each one is effective, as well as side effects. Regardless of which kind of treatment you choose, there are some important facts to keep in mind:

  • ED medications typically take 30 to 60 minutes to become effective. Medications such as sildenafil usually wear off in about 4 hours or so, while tadalafil’s effects can linger for nearly 36 hours. Your general health and other factors will affect these time estimates.
  • If you don’t get the results you want from one PDE5 inhibitor, a different one may be a better match.
  • ED medications don’t cause erections. Sexual stimulation is still required to become aroused.
  • As you get older, you may require more stimulation to become aroused than you did when you were younger.
  • An erection triggered by a penile injection may occur within 15 minutes, though sexual stimulation may still be required for the medication to work.
  • Recovery from inflatable penile prosthesis surgery can take 4 to 6 weeks. This means no sexual activity or great physical exertion should take place during that time. Once you’re free to engage in intercourse, the prosthesis takes only minutes to be inflated.
  • Lifestyle changes, such as strategies that boost cardiovascular health and weight management, have also been proven to be effectiveTrusted Source.

Is it safe?

ED medications can be taken safely with most other medications, though they shouldn’t be used if you take nitrates or alpha-blockers.

The combination of PDE5 inhibitors and these medications could causeTrusted Source a dangerous drop in blood pressure.

People with heart disease or kidney disease should discuss the use of PDE5 inhibitors with their doctor. They may prescribe a lower dose, which may or may not help you achieve the results you want.

Injections pose different risks than oral medications as it may be possible to hit a blood vessel or nerve with the syringe. Also, scarring is possible. It’s best to make the injections in different places each time to reduce scarring.

Implant surgery is generally safe, and the technology is constantly improving. It’s important to find a surgeon who has ample experience with this procedure.

When to see a doctor

You can often chalk up occasional episodes of ED to stress, fatigue, relationship conflicts, or other temporary conditions. They don’t necessarily indicate a problem that needs medical attention.

But frequent problems with ED can point to the need for medical attention, especially if the ED is affecting relationships, self-esteem, and quality of life. Talk with your doctor or a urologist if this is the case for you.

Having that conversation is also important because ED can sometimes be an early symptom of diabetes or cardiovascular disease. Your doctor may want to order blood tests and other screenings to check for these underlying conditions.

The bottom line

ED at any age can be a troubling condition. Among older adults, it may be more expected, but it’s nevertheless still a concern.

ED medications and other treatments have a track record of effectively and safely treating ED symptoms in older adults.

Proper treatment starts with a frank conversation with your doctor. Don’t be embarrassed to have this conversation. Rest assured your doctor has the same talk with many other people, year in and year out.

It’s also important to talk openly and honestly with your partner. ED is simply a health condition. It should be approached thoughtfully in a straightforward manner, in the same way you would address any other condition, like arthritis or high blood pressure.

Counseling may also be helpful for both you and your partner while you seek the right medical care for this common concern.

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Sexual aftercare tips and why it is important

Sexual aftercare is the time people spend caring for each other after having sex. This can involve things such as cuddling, talking, or massage. Sexual aftercare can be important for individuals of any gender.

By Anna Smith

Sex is an intimate activity that causes a person to feel various emotions. After sex, some people may wish to spend time caring for each other. This can help strengthen bonds and help individuals feel safe and secure.

Some people may find they enjoy or require sexual aftercare following sex.

Read on to learn more about sexual aftercare, why it is important, and how individuals can benefit from it.

Sexual aftercare is the act of caring for a person’s partner or partners after they have sex. It can be a way for individuals to strengthen the bond between them and their sexual partners.

An older study from 2014 found that affectionate behavior after sex had associations with higher sexual and relationship satisfaction.

Sexual aftercare can include activities such as:

  • cuddling
  • shared intimacy
  • talking about what a person liked and what they did not enjoy during sex
  • massaging each other
  • bathing together
  • sensual touching

Sexual aftercare may be important after people engage in BDSM, which stands for bondage and discipline, domination and submission, sadism, and masochism.

The following are sexual aftercare tips.

Cuddling

An investigation from 2019 noted that married people who cuddled more frequently reported increased levels of relationship satisfaction.

With this in mind, cuddling after sex may help a person feel closer to their partner or partners. It may also help them feel safe and relaxed.

Additionally, BDSM may involve humiliating and degrading acts. Therefore, cuddling after BDSM activities may help remind a person that they are loved and cared for.

Communicating

Research from 2018 looked into the number of males who felt postcoital dysphoria (PCD). PCD is when a person feels tearful, sad, or irritable after sex.

The researchers found that 41% of males surveyed had experienced PCD at some point in their lives and that 3–4% of people experienced PCD on a regular basis.

People can engage in sexual aftercare to discuss how they are feeling after sex. A study from 2016 found that individuals experience increased emotion and intimacy following sex. This can lead to bonding behaviors, such as discussing feelings and emotions with each other.

Treating any injuries

Certain BDSM activities can result in a person becoming injured, which may be intentional or unintentional.

If a person receives a wound during sex, a partner may help treat them. This may help someone feel like someone is looking after them.

Bathing or showering together

Spending time washing together, or washing each other, can be an intimate experience. A person may enjoy being naked with their partner or partners in a nonsexual scenario.

Hygiene after sex is also important — washing the penis after sex can help prevent infections. The advocacy group Planned Parenthood suggests that uncircumcised males should clean underneath their foreskin every day and after sex.

Unwinding

After sex, people may wish to spend time doing nonsexual activities with their partner or partners. This might involve:

  • napping
  • watching a film or TV show
  • having a snack or beverage
  • playing a computer game together

Spending nonsexual time together may help build a stronger relationship.

BDSM is a group of consensual sexual practices and interests. BDSM comprisesTrusted Source physical, physiological, and sexual elements.

Power play is at the core of BDSM activities. This can mean that one person is dominant while another is submissive. Someone may also switch between being dominant and submissive.

BDSM can involve certain activities during, before, or after sex, while certain BDSM activities may not involve any sex acts at all.

BDSM activities can include:

  • being tied up, or tying someone up, during sex
  • being whipped, tickled, spanked, or performing these actions
  • humiliation
  • punishment
  • degrading acts, such as licking their partner’s shoe
  • ordering another person to do certain acts
  • sensory deprivation, such as blindfolding

People use BDSM for sexual fulfillment and fantasy. However, certain elements of BDSM can involve pain or humiliation. A person may feel a sense of shame or sadness after they engage in BDSM activities.

A study from 2016Trusted Source noted that people who engaged in BDSM may experience stigma-related shame and guilt. This could lead to feelings of loneliness or feeling like a burden.

By engaging in sexual aftercare, a person can reassure and comfort their partner if they have any negative feelings after sex. They can also receive treatment for any wounds or cuts resulting from BDSM activities.

Following any kind of sexual activity, a person may feel frustrated or detached from their partner. Sexual aftercare aims to ensure that everyone involved feels secure and acknowledged.

Sharing nonsexual intimate time together may help a person reconnect with a partner. It may be beneficial to use this time to talk about things they might not typically discuss.

Additionally, doing activities together after sex may reassure a person that they are not just a sexual object. It is important for everyone in a relationship to feel valued and respected.

Sexual aftercare is when a person cares for their partner or partners following sex. It can help strengthen relationships through communication and nonsexual activities.

People who engage in BDSM activities may find sexual aftercare important to their relationship. Although consensual, BDSM can involve painful or humiliating activities. Therefore a person may find it comforting to cuddle or discuss things with their partner or partners after these types of sexual activities.

Sexual aftercare can be important after any kind of sex, as some people can feel upset or frustrated after sexual acts. It can also serve as a suitable outlet for discussing certain feelings.

There are various kinds of sexual aftercare that individuals may benefit from. A person can speak with their partner or partners about the right kind of sexual aftercare for them.

Complete Article ↪HERE↩!

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Vitamin D Is Your New Best Friend For Sex & Hormonal Health

By Whitney Crouch, RDN, CLT

Studies show that 93% of Americans are not getting enough vitamin D from the foods they eat. This is concerning because vitamin D is critical for bone health, cardiovascular function, mental well-being, healthy blood sugar levels, gut health, and more.* 

Another area vitamin D supports is hormonal health; this essential nutrient is vital to healthy fertility outcomes, menstruation, menopause, and even sexual satisfaction.*

How vitamin D promotes hormonal balance.

Hormones help modulate powerhouse processes such as mood, growth and development, healthy stress responses, thyroid function and metabolism, and reproduction.

Fertility & pregnancy

According to a 2021 Frontiers in Endocrinology scientific review, low vitamin D status is associated with suboptimal outcomes for both mother and baby during pregnancy and certain female hormonal issues that can affect fertility.

That said, even healthy women with no known hormonal health concerns may find it more difficult to conceive if they have lower vitamin D levels. In a 2019 Human Reproduction study, researchers found a direct relationship between vitamin D status and the likelihood of conception in women trying to conceive.

Women with optimal levels of vitamin D [i.e., 25(OH)D levels above 50 ng/mL] were 3.4 times more likely to conceive within the six-month study than women clinically deficient in vitamin D [i.e., 25(OH)D levels below 20 ng/mL].

Considering a large chunk of the population is vitamin D deficient or insufficient (29% and 41% of U.S. adults, respectively), couples planning to conceive any time soon would be wise to look into their vitamin D levels first.

And yes, I said couples—men are 50% of the conception equation, and their vitamin D status matters too. In a 2020 review from the World Journal of Men’s Health, vitamin D was found to improve sperm motility (which is a big deal for male fertility outcomes).*

Sexual function & pleasure

While optimal vitamin D levels are desirable for a positive pregnancy outcome, you also want to make sure that your journey to baby (or just to the bedroom) is pleasurable and satisfying—and this essential vitamin can help.

Healthy vitamin D status has been linked to enhanced erectile function, orgasmic function, and sexual desire in men, and improved sexual desire, orgasms, and sexual satisfaction in women.

In terms of reproductive hormone levels, vitamin D supplementation has been found to improve testosterone levels in men and result in healthier levels of estrogen and progesterone in menstruating women.*

According to a 2017 multiethnic study published by Maturitas, healthy vitamin D status supports healthy levels of sex-hormone-binding globulin (SHBG)—a protein that carries estrogen, progesterone, and testosterone to the tissues in need—in both men and women.

From hormone balance to healthy orgasms, it’s clear vitamin D promotes a number of critical sexual functions.

Menopause

No longer menstruating? You’re not out of the woods because your vitamin D levels still matter. In a 2019 systematic review, vitamin D was shown to support vaginal pH balance and moisture (i.e., combat dryness) during menopause—and these are key factors for urogenital tract health, as well as sexual pleasure.*

What’s more, the whole-body health implications of this fat-soluble micronutrient are directly pertinent to the menopausal and postmenopausal life stages. In a 2019 Menopause study, researchers found an association between optimal vitamin D levels and healthy blood lipid levels, blood pressure, and blood sugar levels in Chinese postmenopausal women. Evidence suggests that taking a vitamin D supplement can help promote bone integrity, muscle health, and even longevity outcomes for women in this life stage.*

Are your vitamin D levels healthy?

If you’re not sure what your vitamin D status looks like, ask your health care provider to test your levels to make sure you’re in the optimal range. (Hint: Most people aren’t!)

Here’s a breakdown of the 25(OH)D blood test ranges:

  • <20 ng/ml is classified as clinically vitamin D deficient
  • 21-29 ng/ml is classified as clinically vitamin D insufficient; it’s also considered the clinical “warning zone” 
  • 30-49 ng/ml is considered sufficient by many lab testing standards
  • >50 ng/ml is the median level at which most association studies show various health benefits—including immune function, balanced mood, and more

Although 25(OH)D serum levels below 50 ng/mL (but higher than 30 ng/mL) are considered “healthy,” leading health experts agree that we need our vitamin D status above 50 ng/mL to provide the vitamin D our bodies need to optimally carry out physiological actions—including critical hormone functions.

How to achieve healthy vitamin D status with supplementation.

We know we can do better for our health by reaching serum vitamin D levels of at least 50 ng/mL, but the golden question remains—how? Here’s what I recommend:

  1. Determine your current 25(OH)D levels with a blood test.
  2. If your levels are suboptimal (i.e., below 50 ng/ml), take a quality daily supplement with 5,000 IU of vitamin D3 (not D2) for three months before retesting (note: the duration it takes to achieve optimal status can vary based on baseline vitamin D level, season, and other factors).
  3. Take your vitamin D supplement with food that has healthy fat in it to aid in absorption of the fat-soluble vitamin (or even easier, take a supplement with the high-quality fat built in!).
  4. Enjoy the sun (safely!).

mbg’s vitamin D3 potency+ ticks all the boxes, making it an easy choice for achieving (and maintaining) healthy vitamin D status.*

The takeaway.

Vitamin D plays a role in many of our hormonal processes, and achieving healthy levels has been shown to have wide-reaching benefits—from hormone balance to sexual function and satisfaction.*

Suboptimal hormone levels are the result of other health concerns. Eliminating variables like vitamin D deficiency and insufficiency can help you find the true root cause of any health challenges you may be experiencing.

mbg’s vitamin D3 potency+ is a quality, high-potency source (i.e., 5,000 IU) of algal, organic vitamin D3 combined with health-supporting fats (i.e., an organic trio of avocado, olive, and flaxseed oils) in one daily gelcap. (And health experts adore it!) 

Complete Article ↪HERE↩!

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Can mushrooms help enhance your sex life?

— We explore the latest libido-boosting trend

Here’s whether you should get funghi (sorry) in the bedroom…

By Lauren Clark

Mushrooms and sex don’t seem like obvious bedfellows – but the pair are the latest libido-boosting trend to make some noise. Last month, sexual wellness company Runi launched a sex serum, the ‘Play Primer’, which is infused with adaptogenic cordyceps and shiitake mushrooms along with CBD. What’s more, mushrooms’ pleasure-enhancing benefits are now being discussed on TikTok, and Harrods is selling a natural ‘blue pill’ for women that’s packed with extracts of the humble vegetable for a cool £1,100.

But what does the research say about whether mushrooms are really an aphrodisiac – in the same way that chocolate and oysters are purported to be? And should you be slurping them up in soup or as a plant-based burger filling like there’s no tomorrow? After all, they’re a well-known source of B vitamins, selenium, zinc, and copper as well as being rich in fibre and protein. Although, it’s worth noting that the ‘funghi’ effect on sexual wellness centres less on the food itself and more on the ingredient’s saucy compounds taken in supplement form.

Just to clarify that we’re not talking psychedelic ‘magic’ mushrooms – which create a hallucinogenic effect when consumed – but medicinal mushrooms. ‘This latter term refers to a group of mushrooms that are known to have powerful therapeutic properties,’ says Clarissa Berry, nutritionist for DIRTEA. ‘The most widely used include lion’s mane, cordyceps, reishi, chaga and turkey tail and many of these have been used in traditional Chinese and Ayurvedic medicine for thousands of years.’

How do they work? ‘Research is now beginning to explore the mechanisms, but we understand that medicinal mushrooms act as adaptogens, which means that they help bring the body into a state of harmony and balance,’ explains Berry. ‘They increase resilience to stress and each have a host of other health benefits, including the ability to regulate mood, improve sleep, sharpen focus, increase energy levels and boost immunity.’ Now, onto the even sexier stuff…

Which mushroom boosts sex drive?

While you may be under the very reasonable impression that mushroom types extend at most to ‘portobello’ and ‘white button’, that’s not quite the case when it comes to medicinal mushrooms. If you’re focused on sexual pleasure, then there’s one in particular that you need to know: cordyceps.

‘This mushroom has been used for thousands of years by Tibetans, Nepalese, Chinese and many other cultures as a potent natural aphrodisiac,’ explains Dr Naomi Newman-Beinart, a nutritionist and specialist in health psychology, who works with Link Nutrition. ‘Tibetan farmers first noticed the effects of cordyceps on libido when their yaks, while grazing on the fungus in the Himalayan mountains, began to display notable signs of increased energy, vitality and virility. They tried boiling it as a tea for themselves and never looked back.’

Exactly how does it help libido?

‘There is a growing body of evidence that shows cordyceps supplementation improves sex drive in women,’ says Berry. ‘For example, one study in China demonstrated an 86% increase in female libido.’ Other studies show similar and significant improvements in sexual desire and function. Research has found it to increase testosterone, while a review concluded that it could enhance libido and sexual performance.

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However, the research is still ongoing, so the exact mechanisms by which it can help aren’t yet clear. ‘It is thought that cordyceps supports the adrenal and reproductive organs, improving cellular energy production and oxygenation for holistic as well as libido-enhancing benefits,’ explains Dr Newman-Beinart. ‘These include improved stamina, physical and mental performance and clarity, energy levels, oxygenation and lung capacity and even stress management.’

However, because the research is still in the works, Giulia Guerrini, lead pharmacist at Medino, urges caution. ‘At the moment, there is no evidence that cordyceps can help with sexual dysfunction and fertility,’ she points out. ‘Some research on rats have shown that specific active compounds in the mushroom can impact testosterone and estradiol production. But so far the studies are too small and inconsistent for us to say anything about its ability to treat specific conditions.’ Although, this is not to say that a link between mushrooms and boosted sex drive won’t eventually be scientifically established.

What is the best way to harness its benefits?

This is entirely up to you. Most medicinal mushrooms are now available as a powder which can be mixed into drinks like hot water. The best quality use a ‘dual extraction’ process that ensures the beneficial active compound is protected, and are finely pulverised to ensure they are as bio-available as possible to the body.

‘Taking mushrooms internally is by far the most effective way to get the best out of them,’ explains Dr Newman-Beinart. While cordyceps – unlike various pharmaceutical alternatives – has no known side effects, obviously you should steer clear if you’re allergic to mushrooms.

As for cordyceps-infused arousal serum? It claims to work by being absorbed via your genital area directly into your bloodstream. ‘However, ingesting a pure cordyceps extract – under the tongue via the salivary glands – or in another form, such as an adaptogenic coffee, will ensure the active compounds reach your system and work their magic,’ notes Zain Peer, co-founder of London Nootropics.

Already taking medications? Guerrini advises checking with your GP or another medical professional before starting to supplement with cordyceps. And, if it’s not quite right for you, then here’s how yoga can help improve your sex life.

Complete Article ↪HERE↩!

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Researchers suggest doctors should start prescribing vibrators to women

by Bob Yirka

A team of researchers led by Alexandra Dubinskaya, of Cedar-Sinai Medical Center has found that the medical benefits of women using vibrators are strong enough to warrant doctors prescribing their use to female patients on a regular basis. In their paper published in The Journal of Urology, the group describes their metastudy of research into the health impacts of vibrator use by women and why they believe the time may have come for them to be considered medical therapy devices.

Prior research has suggested that frequent masturbation by women can have positive health impacts, both physical and mental. In this new effort, the researchers noted that little work has been done on the use of vibrators as a masturbation aid and whether they have positive health impacts. They reviewed research databases for studies that involved use of vibrators for medical benefits and found 558 papers, which they whittled down to 21.

In their analysis, the researchers found evidence of a host of benefits of regular vibrator use, noting that it improved the health of the pelvic floor, reduced vulvar pain and led to improvements in overall sexual health. They also found instances of regular vibrator use leading to improvements in incontinence along with muscle strength.

The researchers note that use of a vibrator during masturbation reduces the time it takes for a woman to achieve an orgasm, and also helps with achieving multiple orgasms. Other prior research associates experiencing regular orgasms with stress reduction and an improvement in overall sexual . They suggest that adding a vibrator to masturbatory experiences leads to better outcomes.

The researchers conclude that vibrators can and should be considered not just sex toys, but therapeutic devices. And that, they point out, suggests that it is time that female pelvic medicine and reconstructive surgery specialists, and perhaps doctors in general, begin prescribing vibrators to their . The team will be presenting their findings at this year’s Annual Scientific Meeting of the American Urological Association.

Complete Article ↪HERE↩!

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How to boost your sexual wellness

Sex is more than about intercourse – it’s the relationship you have with yourself

By Bibi Lynch

If you’re lucky, every day will feel like National Sex Day.

But on our official calendar, that special occasion falls today, on June 9.

To celebrate the moment, we chatted with Annabelle Knight – sex and relationships guru and the body language expert for ITV’s Ready To Mindgle – about orgasms, solo pleasure, and how we can prioritise our sexual wellness.

Here’s what she had to say.

Explain the day, if you will…

National Sex Day is putting pleasure at the forefront of the conversation.

It takes all the sharp, pointy edges off sex – the things that feel awkward, such as the orgasm gap [the disparity between straight men and women in terms of, yes, orgasming] or performance anxiety – and provides a warm hug of satisfaction.

The vibe is pleasure-centric coupled with information, education and entertainment.

Talking about sex can still be taboo so when familiar faces with a lot of followers open up the conversation on social media, it feels acceptable, familiar and safe.

That is when people learn how important things such as consent are.

National Sex Day is about you and your sexuality – your relationship with yourself, pleasure and your own body. Empowering!

What is sexual wellness?

It’s about feeling happy, healthy and contented with your sex life – a blend of your physical and mental state, your social wellbeing and your connection with your sexuality.

So what can make you feel sexually unwell?

A lack of communication. When we talk about sex, what comes to a lot of people’s minds is sex that involves more than one person and also about gaining pleasure from that person.

But sexual wellness and wellbeing is really about the relationship you have with yourself – it’s about being honest with yourself. So I’m not necessarily saying ‘the words you say to your partner’, I’m saying ‘the messages you internalise within yourself’.

illustration of couple cuddling in bed
Communication is everything

What happens if the messages are negative?

You’re getting in your own way. Sex, orgasm and pleasure are really important to our emotional and physical wellbeing.

Lots of studies show that regular orgasm, or regular sexual connection, promotes better immune response. You get fewer coughs and colds.

An apple a day keeps the doctor away? Well, so does an orgasm. And that’s free.

Are we going to get ill if we don’t have sex?

No. Talking about ‘is not having sex bad for you?’ just brings in shame and feelings of ‘I don’t go to the gym, I don’t eat well and now I’m not having sex! Just another thing I’m bad at’.

But sex is great for you and it’s helpful to redefine what sex is. You could think of it as being this big beach umbrella covering a giant expanse of beach – and every grain of sand is a different type of sexual encounter you can have.

Sex is anything you want it to be. And if we redefine the word sex to mean ‘the giving and receiving of sexual, sensual pleasure’, it changes the conversation.

Masturbation is sex. A heavy make-out session is sex. Mutual masturbation is sex. Even just reading erotic fiction is sex. Anything you derive sensual pleasure from, or have a sexual response to, is a form of sex. It is way more than intercourse.

Let’s talk about solo pleasure…

Solo pleasure is a 100% safe space – you can’t catch an STI or get pregnant, no one can judge you, you can’t have a bad experience and want the person to leave immediately… it is entirely about you.

That can be masturbation manually but I’m a great believer in sex toys. If I’m making a cake, I’m not whisking it by hand, I’m using my KitchenAid. That’s what you have to take into the bedroom with you. Not literally.

There are so many sex toys – absolutely something for everyone. And one of the great things about sex toys is the shopping for them.

Shopping for lingerie, sex toys and lube helps build what is called ‘positive anticipation’ – the feeling of excitement for your sexuality and sensuality. That is brilliant for confidence boosting and making you feel sexually well.

illustration of woman in a bubble bath
Have a solo sesh

And what is the recipe for good partnered pleasure?

Communication, exploration and experimentation is the triangle of pleasure for partnered experiences. I advocate being a trisexual – just trying things!

Lube gets a bad rap…

Yes! Lube shouldn’t be an accessory, it should be a necessity. A lot of people still believe lube is a ‘fix’ – to help with vaginal dryness, for example.

If we think of it like that, we are telling ourselves we are broken in some way. That isn’t the case at all.

Sometimes the mind is willing and the body is not. If you know you’ve got a bit of lube in your bedroom drawer, it takes away pressure to perform and you reduce the stress-induced hormones that get in your way, sexually.

I see different stages of life as different sexual challenges to overcome. You can either be dragged down by them or realise finding solutions to any problems can be pleasurable in itself.

Lube, sex toys, sex aids… they give the best chance of achieving the greatest pleasure. There is no age limit, no expiration date, on a good sex life.

What’s your aim for National Sex Day?

Great sex for everyone, full stop. That people are happy and contented in the sex they are having with themselves, their partner, their many partners… and not just on National Sex Day, every day!

It would mean I’d be out of a job but it would also mean I’d done my job fantastically well.

Complete Article ↪HERE↩!

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What is sexual health?

— A conversation with a sex educator on sexual well-being, pleasure and porn

By Alia E. Dastagir

When someone says “sexual health,” what comes to mind? Perhaps you think about the absence of disease or ways to prevent unplanned pregnancy. Maybe you think of sexual dysfunction. But sex educators say sexual health encompasses all aspects of physical and mental well-being related to sexuality, and during September’s Sexual Health Awareness Month, sexual health is emphasized as a human right.

USA TODAY spoke with sex educator and “Come As You Are” author Emily Nagoski on the importance of , and the necessity for every person to have access to sex-related information, medical support and pleasure.

Question: What is sexual health?

Answer: Governmental, non-profit and professional organizations all have extensive, detailed definitions of sexual health. As a sex educator who works primarily with adults, I define sexual health not just as the absence of disease or distress, but as every individual having access to the resources they need to attend to every domain of their sexual and reproductive well-being, including physical, mental, emotional and spiritual.

The theme of this year’s Sexual Health Awareness Month is “Let’s Talk Pleasure.” How is our experience of sexual pleasure challenged by our culture?

Educators like me talk generally about the exclusion of a variety of people from being included in our sense of who “deserves” pleasure, but I want to talk about the impact of that on our brains. Pleasure is processed in the brain by just a handful of “hedonic hotspots,” and stress—including identity stress—can disrupt those hotspots’ ability to respond to sensations that, in a different context, it would.

Students of neuroscience have all heard that “neurons that fire together, wire together.” Well, many of us have had our brains trained not to be able to notice pleasure. People of color, people with disabilities, LGBTQ people and others have been raised in a culture that told them their bodies do not belong and they do not deserve pleasure, and their brains reflect that.

But I think it’s not a coincidence that pleasure-based activism now is led by precisely the people who were taught they don’t deserve pleasure: Adrienne Maree Brown and Ericka Hart, to name just two.

What are some areas of sexual health that don’t get enough attention, and why are they important?

Two fundamental areas are race and disability. The bleak reality is that sex education in America originated in the eugenics movement. Even “comprehensive” formal sex education is still grounded in ableist white supremacy. That shows up in our cultural discourse and even in sex research which overwhelmingly problematizes Black people’s sexuality, rather than treating it as a normal, healthy part of their lives. That’s beginning to change, though I worry sometimes that racial justice in sex ed will get overlooked as reproductive rights and basic evidence-based sex education are eroded more and more.

And people with different physical, cognitive, and social abilities deserve sex education that supports their diverse needs. Sex ed needs to be accessible, of course, but the larger culture has to change, too. I have had women with tell me their doctors had never, not once, talked to them about how their disability might affect their sexuality, and certainly didn’t offer resources for expanding their access to pleasure.

Which groups face the most challenges in caring for their sexual health and why?

I dream of a world where a Black, kinky, queer, nonbinary transfemme immigrant, who is unhoused and undocumented, has access to all the resources they need to attend to every domain of their sexual and reproductive well-being. Fully. Freely. Across their whole lifespan. And any objections anyone has to that, any judgments anyone has about my imaginary person, those are the obstacles we have to overcome in order for everyone to be able to care for their sexual health.

Are there universal truisms around sexual health, or is sexual health defined by individuals?

As much as I might wish there were universal truisms—each person’s body belongs to them and they get to choose how and whether they are touched, the gender binary is a trap that stops us from truly understanding ourselves and others, stigma is worse for our health than STIs, no one gets to impose their values on anyone else, people are allowed to be who they are—it really is for the best that each person has their own definition of sexual .

Are you concerned about the attacks on comprehensive sex education?

I am deeply worried about the continuing attacks on real sex education all over the country. We need comprehensive, evidence-based sex education because it normalizes the reality of human sexuality. I particularly advocate for values-based sex ed that offers an opportunity for to think about what matters to them, instead of explaining to them what’s supposed to matter to them.

The worst part to me is that the evidence of the efficacy of sex education in reducing harm has been there for decades. It is not that we do not know what works, it’s that we lack the political will to give young people the education they deserve. But we can change that. Organizations like EducateUS: SIECUS In Action are working to change sex education policies across the country.

What is sex positivity?

People have different definitions, but here’s mine: Sex positivity is the radical, all-inclusive belief that each person’s body belongs to that person, and they get to choose what they do with it and how they feel about it.

Internet porn is a much-debated topic. I’ve heard people call it inherently sexist, say it has led to the exploitation of performers, that it’s psychologically damaging to children. I’ve read defenses about the ways in which porn can be healthy, feminist and autonomous. What is your position on internet porn?

Porn can be all those things. And it can also be a fun addition to individual or partnered sex, or a way to introduce a new idea to your partner, or even a way to learn about yourself. For adults.

Apart from the potential for harm to performers you mentioned, especially women and trans performers in mainstream porn, the worst consequence of the instant availability of endless porn online has made it a replacement for actual .

By the early 2010s, college students were asking me questions about their bodies and how sex worked, based on what they had learned from porn. They thought they were broken because their bodies didn’t do what bodies in porn did. Learning about sex from porn is like learning to drive by watching NASCAR. Those are professionals on a closed course with a pit crew.

My advice about Internet porn is that if you decide you’d like to watch it, you should pay for it, just like you’d pay for a magazine. And just as you might buy coffee based on its alignment with your values—the eco-friendly option, the fair trade option, etc.—buy porn that is ethically produced, gives performers true choice about what they do and don’t do,

If you could only emphasize one message about sexual health, what would it be?

The question I’m asked most often is some variation of “Am I normal?” To me, “normal” sex is any sexual contact where everyone involved is glad to be there and free to leave whenever they choose, with no unwanted consequences, and no one experiences unwanted pain. Beyond that, your body and mind are yours to explore or not, based on your curiosity and your values.

Complete Article ↪HERE↩!