WOMEN'S SEXUAL WELLNESS

WOMEN'S SEXUAL WELLNESS

Maintaining a healthy lifestyle is very important. Apart from mental and physical wellness proper awareness about appropriate sexual health is also very crucial. Sexual health allows a woman to fully enjoy sexual activities. Sexual health is influenced by physical, psychological, interpersonal, and societal activities.

According to the results of a study conducted in 2016, on US adults it was seen that Sexual health is predominant for spending a quality life. Sexual health was seen as a crucial feature of life quality for adult women, including those with poor health. Moreover, those women in poorer health reported reduced sexual satisfaction (Nicola Finley, 2017).

Many people think that sexual activity leads to sexual arousal and then orgasm because your body desires to have sex. But for this, you must be in a satisfactory health condition mentally and physically. This counts equally for both genders but particularly for women. As women go through a lot of health issues in their lives.

Many women, particularly those who are over the age of 40 or who have been through menopause, choose not to engage in sexual activity in order to satisfy the cravings of their bodies. This is especially true of women who have already gone through menopause.

A woman might engage in sexual activity so that she can experience a stronger connection with her partner or express her feelings. Both of these goals can be accomplished through sexual engagement. The degree to which you are able to immerse yourself in the touch is still critical to all of these other considerations.
Why is sexual wellness so important for women?

The reproductive system is a sensitive and intricate part of a woman's body that plays an important role. It is essential to take precautions in order to protect it from infections and injuries, as well as to avoid potential problems, some of which may be of a chronic nature. Taking care of yourself and making decisions that are good for your health can help safeguard you and the people you care about.

Factors that are important for sexual wellness:

Many key factors contribute to a women’s sexual wellness. Among them, the chief and most common factors that are important for a healthy lifestyle are taking a wholesome and balanced diet with adequate vitamins and mineral supplements. Sleep can be another contributing factor to your well-being. You can only enjoy your moments to the fullest when you are mentally relaxed. Along with this going for some Kegel exercises can aid in fulfilling your sexual desires and will calm your muscles. Menopause is the time when you need to take extra care of yourself as the amount of estrogen is declining in your body. Masturbation on the other hand is also a common practice that can help you relieve stress and anxiety.

Let’s have a brief look at all these factors:

Proper diet:

Even though women typically require fewer calories than men do, their requirements for vitamins and minerals are significantly higher. Because of the hormonal shifts that occur during menstruation, pregnancy, and menopause, women are at a greater risk of developing anemia, osteoporosis, and brittle bones, they need to consume more nutrients like iron, calcium, magnesium, vitamin D, and vitamin B9 to reduce their risk of developing these conditions.

Adopting a Healthy and Balanced diet:

The foundation of good health is a diet that strikes a healthy balance. Whole grains, fruits, vegetables, healthy fats, low-fat or fat-free dairy products, and lean proteins are some of the items that should be included in a woman's diet, just as they should be in a man's diet.

In general, women should consume no more than 2,000 calories each day to maintain a healthy weight. At each meal, try to include foods from the five food groups’ fruits, vegetables, grains, proteins, and dairy on your plate. Snacks might help you get the fruits and whole grains you've been missing at meals. For most of us, calorie counting programs or recipes aren't required for healthy eating. A healthy diet entails limiting one's consumption of foods that are high in added sugars, trans fat, and sodium (salt) while avoiding consuming an excessive number of calories for one's body type.

Herbs and Foods that can be beneficial for Sexual Health:

• Ginkgo biloba is a popular herbal supplement. Preliminary research reveals ginkgo is an aphrodisiac. A study on ginkgo's effects on female sexual function shows that it functions as a sexual booster. (Cindy M. Meston, 2008)
• Maca may help postmenopausal women with antidepressant-induced sexual dysfunction. Maca boosts fertility and sexual desire (L-Stojanovska, 2015).
• Apples can act as a booster for female sex drive. One study indicated that apple-eating women had better sex lives.
• Honey is a good source of antioxidants. However, there is no evidence from scientific studies to claim that honey can increase libido.
• Capsaicin, the main ingredient in chili peppers, has several positive effects on health, one of which is an increased desire to engage in sexual activity.

For pregnant women:

Around 300 additional calories are required each day during pregnancy to ensure that the woman remains healthy. These calories need to come from a healthy diet that includes plenty of protein, fruits, vegetables, and whole grains. A moderate amount of sugary foods and fatty foods should be consumed.
In addition to the fluids that are present in soups and juices, make sure you are consuming sufficient fluids by drinking a number of glasses of water daily. In addition, ensure that your diet includes a variety of vegetables, fruits, dairy products, and healthy fats, in addition to a suitable amount of mineral and vitamin supplements.

Sound sleep:

A healthy amount of sleep each night is another crucial component in preserving the health of the body as a whole and warding off illness. If one does not get adequate rest, the brain will not be able to perform its functions properly. Because of this, it's possible that your capacity to concentrate, think clearly, and process memories will be significantly impaired. The average amount of sleep that an adult needs each night is probably between 7 to 9 hours.

An average sleep cycle lasts roughly 90 minutes. To feel revitalized and refreshed after a full day's work, the recommended amount of sleep is four to six full cycles. Every cycle is comprised of the following four distinct stages: There are three stages of sleep known as non-rapid eye movement sleep (NREM), and one stage known as rapid eye movement sleep (REM).

In a study conducted in 2017, on women aged 50 to 79 who were participants in the Women's Health Initiative (WHI). That focused on the relationship between sleep quality and sexual function, the researchers concluded that both shorter sleep duration and insomnia were associated with a lower level of sexual function (Kling, Juliana M. MD 2017).

Studies have found that women who don't get enough sleep have lower levels of sexual desire as well as arousal. Moreover, it was discovered that a lack of sleep did not enhance the likelihood of actually engaging in sexual activity. This may be a reflection of how sleepiness and exhaustion can interfere with sexual engagement.

Insomnia, which is one of the most common types of sleep problems, could be an indication of sexual dysfunction. One of the most widespread sleep disorders is known as insomnia. There is a correlation between not getting enough sleep or having sleep that is frequently disrupted and an increased risk of erectile dysfunction (Eric Suni 2022).

Researchers have discovered a correlation between a wide array of sleep disorders and a selection of sexual problems. The condition known as obstructive sleep apnea (OSA), which is characterized by repeated pauses in breathing that cause sleep to be disrupted, has been linked to a significantly increased risk of erectile dysfunction. OSA is characterized by recurrent pauses in breathing that cause sleep to be disrupted (David A Kalmbach 2016). Research has also shown that women who suffer from obstructive sleep apnea are more likely to experience sexual dysfunction (Marian Petersen ).

As a result, not getting enough sleep can lead to emotional and relationship troubles, all of which can have a detrimental impact on sexual health. This is in addition to the fact that not getting enough sleep can lead to mental health concerns. For example, not getting enough sleep can lead to an emotional state that exacerbates stress, inhibits connection, and makes it more difficult to have a decent sex life. This state can also make it more difficult to have healthy relationships with other people.

How to improve your sleeping habits:

• Set a comfortable temperature, use dim and warm lighting, provide a good smell, and have a supportive sex mattress.
• Use blackout curtains, a sleep mask, a white noise machine, headphones, or earplugs to block out noise and light.
• Maintaining a constant sleep schedule, even on non-workdays. Be consistent with both your bedtime and waking times.
• Keeping devices out of the bedroom before going to sleep. In other words, turn off all electronic devices at least 30 minutes before going to bed.
• Get some exercise and exposure to natural light regularly.
• It's important to develop a bedtime regimen that includes relaxing techniques.

Menopause:

The typical age of menopause in the United States is 51. However, the onset of menopausal symptoms can occur anywhere from a few months to several years before a woman's periods completely stop. To be diagnosed with menopause, your periods must have been absent for at least one year. It often happens around the age of 51.

During menopause, you stop having periods and can no longer get pregnant. This time is the perimenopause, or the time right before menopause. Your body makes much less estrogen and progesterone after menopause. After menopause, having very low levels of estrogen can be bad for your health and cause things like hot flashes. You can do things to protect your health and feel better.

Citrus fruits (oranges, limes, lemons, citrons, grapefruit, kumquats, and ugli fruit) were also said to make menopause symptoms less severe overall. Try brisk walking, jogging, riding, swimming, or water aerobics. If you've never worked out before, It is recommended to begin with ten minutes each day and progressively work up to more time and more difficult exercises. Work on one's strength. Strength training regularly can assist in the reduction of body fat, the strengthening of muscles, and the more efficient burning of calories.

How can I improve my sexual health both before and after Menopause?

You can take the following steps to improve your sexual health before and after menopause:

• Physical activity can increase your energy, enhance your mood, and improve your body image. All of these things can help pique your interest in sex.
• Cigarette smoking can restrict blood flow to the vagina and lessen estrogen's effects. This can make becoming aroused more challenging.
• Strong soaps and bubble baths may irritate the skin.
• Consult your doctor or nurse if you experience vaginal itching or irritation, as this could indicate an infection.
• Work on your pelvic floor muscles. These have the potential to improve vaginal blood flow and strengthen the orgasmic muscles.

Masturbation:

The act of touching one's genitalia or other sexually sensitive regions of the body for sexual stimulation or pleasure is known as masturbation.
This is a common behavior and the act of masturbation is a healthy and risk-free means of exploring one's own body, experiencing pleasure, and releasing pent-up sexual tension. It can happen to people of any culture, gender, or racial or ethnic heritage. One of the most beneficial forms of sexual activity is masturbation. It is possible that doing so will improve both your physical and emotional well-being.

According to the results of a study in 2015, on non-clinical women; Women who masturbated reported having more orgasms, a higher sense of self-esteem, an increase in sexual desire, and a greater sense of contentment with their marriage and sex life overall (David Farley).
Masturbation during pregnancy:

The hormonal shifts that occur during pregnancy can cause an increase in some women's desire to have sexual encounters. Masturbation is a risk-free way for women who are pregnant to release tension related to sexual activity.
By stimulating the brain to produce physical changes in the vagina, practicing masturbation techniques can help remedy some of these issues. "Masturbation, which may include stimulation of the clitoris, urethra, and vagina, activates various neural pathways responsible for clitoral swelling, vaginal congestion, lengthening of the vagina, and lubrication.  A popular way to greatly increase the pleasure of masturbation is by using sex toys, such as vibrators. Sex toys are extremely popular and add variety to masturbation along with more intense orgasms.

Kegel exercises:

Kegel exercises are basic clench-and-release movements that you can do to strengthen the pelvic floor muscles. The area between your hips that houses your reproductive organs is known as your pelvis.

By working out their pelvic floor muscles, both men and women can improve their sexual health. To do these exercises, you need to tighten the muscle you would use to stop urinating in the middle of the stream. Hold it for two or three seconds, and then let it go. 10 times in a row. Every day, try to do five sets.
You are free to practice these workouts at any location, even in your car, at your desk, or while standing in line at the grocery store. Using vaginal weights as a form of at-home exercise is one way for women to develop stronger muscles. You can also discuss how to use them with your primary care physician or with a sex therapist if you choose one.

Kegel exercises are beneficial for women because they help relax the vagina, which makes penetration much more comfortable. Kegel exercises are also beneficial because they help strengthen the pelvic floor muscles. Additionally, they may encourage vaginal lubrication, make it possible for more blood to flow into the genital areas, heighten sexual arousal, and make it simpler to achieve an orgasmic state. Exercises targeting the Kegel muscles are easy to perform. If you want even greater benefits, try using a Kegel exerciser or Ben Wa Balls, which dramatically increases the effectiveness and even pleasure when performing Kegel exercises.

Takeaways:

Taking care of your sexual health is equally important for both genders. Adopting a healthy lifestyle, which includes watching what you eat and making sure you get enough rest, as well as sleeping the recommended number of hours each night. Participating in masturbation from time to time for sexual pleasure, but not to an extreme level. Additionally, your overall health needs to take care of yourself during the pre-menopause and post-menopause phases.

Taking care of your health today will help you enjoy both the sexual and mental aspects of your life today and in the future. If a physical indication or symptom, such as vaginal dryness, is preventing you from enjoying sexual activity, talk to your doctor about the treatment options available. Vaginal dryness, which can be brought on by hormonal shifts or other circumstances, can be helped, for instance, by using a lubricant or another type of medication.

Put an end to disregarding the unimportant details and start looking out for your sexual health right away. Because every second that brings a smile to your face is time well spent living.