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  • 5 Habits That Are Ruining Your Sexual Health (And How to Break Them)

    5 Habits That Are Ruining Your Sexual Health (And How to Break Them)

    Sexual health is an important aspect of overall health and wellbeing, but many people engage in habits that can have a negative impact on their sexual health. These habits can range from physical behaviors to lifestyle choices and can lead to sexual dysfunction, low libido, and even sexual pain.

    In this article, we will discuss five habits that may be ruining your sexual health and provide tips on how to break them.

    1. Smoking

    Smoking is a habit that can have a negative impact on many areas of your health, including your sex life. Smoking can reduce blood flow to the genitals, making it difficult to achieve and maintain an erection. It can also affect the quality of your sperm and decrease your fertility.

    What to do?

    If you’re a smoker, quitting smoking is one of the best things you can do for your sexual health. It may be difficult to quit, but there are many resources available to help you, such as nicotine replacement therapy, counseling, and support groups.

    2. Lack of Exercise

    5 ieradumi, kas bojā tavu intīmo dzīvi (un kā no tiem atbrīvoties)

    Exercise is important for maintaining overall health, but it can also have a positive impact on your intimate life. Regular exercise can improve blood flow, boost your libido, and increase your stamina.

    What to do?

    If you’re not getting enough exercise, try to incorporate more physical activity into your daily routine. This can be as simple as taking a daily walk, biking to work, or joining a fitness class.

    3. Poor Diet

    5 ieradumi, kas bojā tavu intīmo dzīvi (un kā no tiem atbrīvoties)

    A poor diet can have a negative impact on many areas of your health, including your sex life. Eating a diet high in processed foods, sugar, and unhealthy fats can contribute to inflammation and reduce blood flow, leading to sexual dysfunction.

    What to do?

    To improve your sexual health, focus on eating a diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats. This will provide your body with the nutrients it needs to function properly and improve blood flow.

    4. Not Getting Enough Sleep

    Sleep is important for many aspects of your health, including your sexual health. Lack of sleep can lead to fatigue, decreased libido, and erectile dysfunction.

    What to do?

    To improve your sexual health, try to get at least seven hours of sleep each night. If you’re having trouble sleeping, try practicing good sleep hygiene, such as avoiding screens before bed, creating a relaxing sleep environment, and sticking to a consistent sleep schedule.

    5. Stress

    5 ieradumi, kas bojā tavu intīmo dzīvi (un kā no tiem atbrīvoties)

    Stress can have a negative impact on many areas of your health. Stress can lead to anxiety, depression, and decreased libido.

    What to do?

    To reduce stress and improve your sexual health, try practicing stress-reducing techniques such as meditation, deep breathing, or yoga. Additionally, consider talking to a therapist or counselor to help manage stress and improve your overall mental health.

    In conclusion, there are many habits that can have a negative impact on your sexual health, but there are also many ways to break these habits and improve your sexual health. By quitting smoking, exercising regularly, eating a healthy diet, getting enough sleep, and managing stress, you can improve your sexual health and overall quality of life.

    Oral sex: what do men want?
  • Do Kegel exercises really help?

    Do Kegel exercises really help?

    At the beginning, brief and concise – yes, Kegel’s exercises are very useful and even desirable; they are very easy to do (as long as you know how); childbirth is the most common cause of weakening of the pelvic floor muscles.

    Kegel exercises are also known as pelvic floor exercises, and they were introduced around 1940 by the gynecologist Dr. Kegel. He developed these exercises as a method of treating urinary incontinence after childbirth.

    Your pelvic floor muscles are a pretty amazing collection of muscle layers. It, together with the pelvic bones (hip and lower spine), ligaments, and nerves, performs a very important function – they act like a hammock at the bottom of the pelvis, which not only protects the organs but also works synchronously with the bladder, rectum, and vagina, making sure that the contents of the stomach and bladder are removed only when we are ready for it.

    These are the pelvic floor muscles of women

    You may not want a baby right now (or you never want to!), And it doesn’t even matter what gender you are – pelvic floor muscle exercises are a good investment for both the present and the future. There is little research on whether Kegel’s exercises make sex more enjoyable or make it easier to reach orgasm, regardless of what you may have read online or heard from friends. However, one fact is clear: strong pelvic floor muscles help you enjoy sex better after childbirth and can also help men with erection problems.

    https://images.everydayhealth.com/images/urinary-conditions/incontinence/kegel-exercises-for-urinary-incontinence-722x406.jpg?sfvrsn=a798d7c6_0

    Performing Kegel exercises is very simple as soon as you understand how to do them. Since there are several pelvic floor muscles, it is necessary to understand where they are all located and to exercise them all.

    1. While sitting on the toilet to patch up, try to stop the urine stream halfway for a few seconds, then release. If you succeed, some of the pelvic floor muscles have already been found.
    2. Then try to squeeze the muscles around the anus.
    3. When doing pelvic floor exercises, lift and compress all these muscles at the same time. Hold them tense for eight to ten seconds, then rest for the same length of time.
    4. Repeat this eight to ten times and do it three times a day. This is a pretty good daily workout.

    The positive thing about Kegel’s exercises is that you can do them almost anywhere. Sitting in lectures, on the bus or train, watching TV, or reading a book.

    All people have pelvic muscles (not just women), but childbirth is a common cause of pelvic floor muscle weakening. Aging and pelvic floor surgery can also weaken these muscles. This can cause incontinence as well as organ slipping.

    Studies show that performing Kegel exercises in early pregnancy can reduce urinary incontinence later in pregnancy and after childbirth.

    If you experience urinary incontinence or are concerned about pelvic floor muscle weakness for any other reason, you may need the help of a physiotherapist for more personalized advice.