What can improve your sex life

Physical activity strengthens the cardiovascular system, and therefore sexual health. These conclusions were made based on observations of 3,906 men aged 41–45 years and 2,264 women aged 31–35 from different countries. All of them were actively involved in running, swimming, cycling or triathlon.

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It turned out that men who exercised a little more than an hour daily were about 22% less likely to experience erection problems than their peers who exercised less than 2 hours a week.

Women also found a direct connection between cardio and sexual desire. Improving vascular tone and accelerating blood flow helps you warm up faster in bed, and as a result, orgasm brings more pleasure.

If you don’t have much time to exercise, try to spend at least 150 minutes a week of moderate physical activity. This will not only help support your heart and blood vessels, but will also reduce stress levels.

2. Calmness

Psychologists insist that our main erogenous zone is still the brain, and stress destroys libido in the bud. This means that before sex, the mind must be cleared of extraneous thoughts and tuned to the desired wave as much as possible. This can be done using simple meditation techniques .

3. Study yourself

Masturbation improves self-esteem, relieves stress and improves sleep. With its help, you get to know your body: what you like, where, with what intensity and at what pace. And yes, solo sex won’t hurt, even if you do it every day .

4. Healthy eating

A healthy diet is vital for the heart and blood vessels. It helps maintain optimal weight, which means it affects our sense of self and physical capabilities. The recommendations are no different from the usual ones. Limit added sugar, fatty foods and salt. Choose vegetables, unprocessed grains, whole flours, lean meats, plant-based sources of protein, unsaturated fats such as olive oil, nuts and seeds.

By the way, about nuts. Spanish physiologists studied for 14 weeks a group of 40 healthy men 18–35 years old who included 60 g of nuts (a mixture of walnuts, hazelnuts and almonds) daily in their regular diet. Then they compared the results with the testimony of peers who did not use them. It turned out that the guys from the first group had a noticeable increase in sexual desire , and the orgasm became brighter.

True, researchers have not been able to explain exactly what the power of nuts is. The results of blood tests did not show any significant changes in its composition. But if you love nuts, then nothing stops you from trying.

5. Kegel exercises

Kegel exercises strengthen the pelvic floor muscles. In the future, this will help keep organs in place and reduce the likelihood of urinary and fecal incontinence. And in the present, training greatly improves the quality of sexual life. In men, they help achieve an erection and prolong sexual intercourse. And in women, they strengthen the vaginal muscles, improve blood circulation, which also produces more lubrication, and allows them to achieve orgasm more often.

6. Get enough sleep

Quality sleep improves your well-being and psychological state. Therefore, enthusiasm in bed grows and partners remain satisfied with each other.

Scientists from the University of Chicago found that with 5 hours of sleep a day, testosterone levels in men are reduced by 10-15% compared to peers who sleep 8 hours. This is because the lion’s share of the hormone is produced in the deep sleep phase.

Similar studies were conducted among women. One study found that just one extra hour of sleep resulted in a 14% increase in sexual activity.

7. Touching outside of sex

Hugs, kisses, stroking, hand in hand – all this activates the release of hormones in the brain no worse than sex. This is one way to strengthen affection in a couple (and improve the quality of intimate life!).

8. Conversations

If people have nothing to talk about, then even passionate intimacy will not work in the long term. The best sex usually happens with the person you love. Try to achieve spiritual unity and build strong, trusting relationships, and you will reap the benefits in the form of a rich and interesting intimate life.

9. Emotional intelligence

The better it is developed, the more pleasure sex brings. At least when it comes to women.

Research conducted at King’s College London has shown that girls with high emotional intelligence are more likely to have orgasms. Moreover, both during masturbation and during normal sexual intercourse. It’s all about the ability to use your imagination, be aware of your feelings, and also clearly communicate your desires to your partner.

10. Novelty

Departure from your usual routine causes the brain to produce dopamine. Thanks to this substance, sex becomes brighter and orgasms happen more often. That’s why even veteran couples go on their honeymoon while on vacation. If there is no opportunity to go on a romantic trip, try role-playing games, intimacy in unexpected places, new positions .

11. Romance

Most people scoff at the cinematic cliché of a trail of petals on the way to the bedroom, but the fact remains: it works. You don’t have to follow the script, try some small details:

• dinner for two ;
• candles;
• soft romantic music;
• long kisses;
• foam bath;
• massage;
• strawberries and cream.

12. Prelude

Before penetration you need to warm up . Even if sometimes you are in the mood for quick sex , in general, foreplay improves blood flow in the genitals, increases the amount of lubrication, and therefore makes the sensation more pleasant. Try to start with 10 minutes, and in the future go up to 30 or longer.

13. Aids

Cosmetics, accessories, toys – choose to suit your taste. If a harness with a strap-on is more likely to scare a beginner, then lubricant will definitely make sex better for any couple. Just don’t confuse your expectations with your partner’s real opinion. Sometimes we agree to very unexpected proposals from our loved ones, you just need to ask.

14. Lack of a script in your head

You cannot control the process as a director. You may have some general ideas, but in the end everything will be as it should be. In order not to worry about the discrepancy with the ideal picture, it is better not to get hung up on it and let go of expectations .

15. Taking care of each other

You need to be not only a gentle lover, but also an attentive partner. Do not what you would like for yourself, but what your lover would want from you, because your desires may differ. Don’t drag your partner to have fun when he’s tired at work or school. Meet in the evening, cook dinner, share household chores.