Tuesday, 14 January 2020

Top 7 Health Tips For Women

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To look and feel your best at every age, it’s important to make smart lifestyle and health choices. Here are 7 simple things that women can do every day (or with regularity) to ensure good health:
Health Tip #1: Eat a healthy diet. “You want to eat as close to a natural foods diet as you can,” says Donald Novey. That means a variety of fresh fruits and vegetables and fewer processed foods. Eat whole grains and high-fiber foods and choose leaner cuts of meat, fish, and poultry. Include low-fat dairy products in your diet as well — depending on your age, you need between 800 and 1,500 milligrams of calcium daily to help avoid osteoporosis, Dr. Novey says. Avoid foods and beverages that are high in calories, sugar, salt, and fat.
Healthy eating will help you maintain a proper weight for your height, which is important because being overweight can lead to a number of illnesses. Looking for a healthy snack? Try some raw vegetables, such as celery, carrots, broccoli, cucumbers, or zucchini with dip made from low-fat yogurt.
If you’re not getting enough vitamins and nutrients in your diet, you might want to take a multivitamin and a calcium supplement to make sure you’re maintaining good health.

Health Tip #2: Exercise. Heart disease is the leading cause of death among women in America, but plenty of exercise can help keep your heart healthy. You want to exercise at least 30 minutes a day, five days a week, if not every day. Aerobic exercises (walking, swimming, jogging, bicycling, dancing) are good for women’s health in general and especially for your heart, says Sabrena Merrill, MS, of Lawrence, Kan., a certified personal trainer and group fitness instructor and a spokeswoman for the American Council on Exercise.

 Health Tip #3: Manage stress. No matter what stage of life — daughter, mother, grandmother — a woman often wears many hats and deals with a lot of pressure and stress. “Take a few minutes every day just to relax and get your perspective back again,” Novey says. “It doesn’t take long, and mental health is important to your physical well-being.” You also can manage stress with exercise, relaxation techniques, or meditation.
Health Tip #4: Sun safely. Excessive exposure to the sun’s harmful rays can cause skin cancer, which can be deadly. To protect against skin cancer, wear sunscreen with a sun protection factor (SPF) of at least 15 if you are going to be outdoors for more than a few minutes. Even if you wear sunscreen faithfully, you should check regularly for signs of skin cancer. Warning signs include any changes in the size, shape, color, or feel of birthmarks, moles, or freckles, or new, enlarging, pigmented, or red skin areas. If you spot any changes or you find you have sores that are not healing, consult your doctor.
Health Tip #5: Go Green. Drink green tea three times a day. It's packed with heart-boosting and cancer-stopping polyphenols that black tea doesn't offer. (These beneficial chemicals are lost when it's fermented.) Green tea also delivers a boost of alertness, but from a smaller dose of caffeine than black tea. Green tea can even fight dandruff, although only if you pour it directly onto your scalp. (It's probably a good idea to let it cool down first.

Health Tips #6: Maintain a healthy weight (Lose the Belly Fat).Maintain a healthy weight plays a major role to your general well-being. Maintaining a healthy weight protects you from health challenges like Diabetes,High Blood Pressure,Stroke,Fatty Liver Disease,Kidney Disease among others. There are so many way to lose belly fats today with no stress.

 Click Here To Read Our Article on How To Lose Weight Without DIETING


Health Tip #7: Have as Much Sex as Possible. If a 50-something years old woman could have sex 700 times a year, the exercise and stress reduction would make her look and feel years younger. I wouldn't recommend quitting your day job in order to hit that number—but what's the harm in trying? The next time you don’t feel particularly in the mood, remind yourself that not having sex is literally killing you. Having sex comes with a lot of health benefits such as Lowering Heart Diseases,Improves Women Bladder Control,Lowers Your Blood Pressure,Boost Immune System among others. Consider these health benefits and add regular sex to your daily routine.


 

 

10 Ways To Lose Weight Without DIETING

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  • Eat Breakfast Every Day. One habit that's common to many people who have lost weight and kept it off is eating breakfast every day. "Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day, says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food Pyramids. "Studies show people who eat breakfast have lower BMIs than breakfast-skippers and perform better, whether at school or in the boardroom." Try a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.
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  • Close the Kitchen at Night. Establish a time when you will stop eating so you won't give in to the late-night munchies or mindless snacking while watching television. "Have a cup of tea, suck on a piece of hard candy or enjoy a small bowl of light ice cream or frozen yogurt if you want something sweet after dinner, but then brush your teeth so you will be less likely to eat or drink anything else," suggests Elaine Magee, MPH, RD, WebMD's "Recipe Doctor" and the author of Comfort Food Makeovers.
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  • Choose Liquid Calories Wisely. Sweetened drinks pile on the calories, but don't reduce hunger like solid foods do. Satisfy your thirst with water, sparkling water with citrus, skim or low-fat milk, or small portions of 100% fruit juice. Try a glass of nutritious and low-calorie vegetable juice to hold you over if you get hungry between meals. Be careful of alcohol calories, which add up quickly. If you tend to drink a glass or two of wine or a cocktail on most days, limiting alcohol to the weekends can be a huge calorie saver.
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  • Eat More Produce. Eating lots of low-calorie, high-volume fruits and vegetables crowds out other foods that are higher in fat and calories. Move the meat off the center of your plate and pile on the vegetables. Or try starting lunch or dinner with a vegetable salad or bowl of broth-based soup, suggests Barbara Rolls, PhD, author of The Volumetrics Eating Plan. The U.S. government's 2005 Dietary Guidelines suggest that adults get 7-13 cups of produce daily. Ward says that's not really so difficult: "Stock your kitchen with plenty of fruits and vegetables and at every meal and snack, include a few servings," she says. "Your diet will be enriched with vitamins, minerals, phytonutrients, fiber, and if you fill up on super-nutritious produce, you won't be reaching for the cookie jar." 
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  • Go for the Grain. By substituting whole grains for refined grains like white bread, cakes, cookies, and pretzels, you add much-needed fiber and will fill up faster so you're more likely to eat a reasonable portion. Choose whole-wheat breads and pastas, brown rice, bran flakes, popcorn, and whole-rye crackers. 
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  • Control Your Environments. Another simple strategy to help cut calories is to control your environment -- everything from stocking your kitchen with lots of healthy options to choosing the right restaurants. That means avoiding the temptation by staying away from all-you-can-eat restaurants. And when it comes to parties, "eat a healthy snack before so you won't be starving, and be selective when you fill your plate at the buffet," suggests Ward. Before going back for more food, wait at least 15 minutes and have a big glass of water.
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  • Trim Portions. If you did nothing else but reduce your portions by 10%-20%, you would lose weight. Most of the portions served both in restaurants and at home are bigger than you need. Pull out the measuring cups to get a handle on your usual portion sizes, and work on paring them down. Get instant portion control by using small bowls, plates, and cups, says Brian Wansink, PhD, author of Mindless Eating. You won't feel deprived because the food will look plentiful on dainty dishware.
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  • Add More Steps. Get yourself a pedometer and gradually add more steps until you reach 10,000 per day. Throughout the day, do whatever you can to be more active -- pace while you talk on the phone, take the dog out for an extra walk, and march in place during television commercials. Having a pedometer serves as a constant motivator and reminder.
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  • Have Protein at Every Meal and Snack. Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full longer so you're less likely to overeat. Try low-fat yogurt, small portion of nuts, peanut butter, eggs, beans, or lean meats. Experts also recommend eating small, frequent meals and snacks (every 3-4 hours), to keep your blood sugar levels steady and to avoid overindulging.
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  • Switch to Lighter Alternatives. Whenever you can, use the low-fat versions of salad dressings, mayonnaise, dairy products, and other products. "You can trim calories effortlessly if you use low-fat and lighter products, and if the product is mixed in with other ingredients, no one will ever notice," says Magee. More smart substitutions: Use salsa or hummus as a dip; spread sandwiches with mustard instead of mayo; eat plain roasted sweet potatoes instead of loaded white potatoes; use skim milk instead of cream in your coffee; hold the cheese on sandwiches; and use a little vinaigrette on your salad instead of piling on the creamy dressing.
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Saturday, 11 January 2020

Top 15 Beauty Tips Every Woman Must Know

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Here are the top 15 skin care tips for women who want to stay healthy and look prettier. These will ensure that you have healthy skin as you growth.

1. Follow the CTM routine:

This is important! The cleansing, toning and moisturizing routine is something most of us end up ignoring all through our younger days. When you hit your 30s, it is even more important that you follow it to the T. The CTM routine will help to clear your skin of any accumulated dirt and grime. It will also keep your skin looking fresh and healthy.

2.Look For Key Ingredients That Benefit Skin:

Whether you prefer natural or commercial cosmetics for skin care, look for key ingredients that help your skin look youthful and radiant. Anti-oxidants, vitamin C, glycolic and hyaluronic acids help prevent premature ageing and severe dryness. As a result, it keeps your skin fresh and bright.

3. Eat Well:

Include lots of fruits and veggies in your diet. Fresh fruits and vegetable salads will help your body to get rid of toxins. This will help reveal healthy skin.

4. Supplements:

Take Vitamin C and Vitamin E supplements to ensure that your skin is strong and maintains its elasticity. These vitamins produce collagen which helps maintain the skin elasticity for a longer time.

5. Indulge in face masks:

You don’t need to buy expensive face masks off the shelves or head to the spa. A great way to indulge in some naturally beneficial skin treatment is to use ingredients from your kitchen.
  • Apply some yogurt on your face and neck
  • Let it sit for 15 minutes and then wash off with lukewarm water.
  • For some variation, add a bit of honey to it.
6. Facials:Facials are a great way to keep your skin looking young and radiant. Even if your schedule is hectic, make the time to go to a spa for a facial at least once a month. It will do wonders for your skin and you will feel the dramatic change in your skin texture.

7. Exercise:

Walk for 30 minutes or just hit the gym. Indulging in regular exercise will not only cleanse your skin but will also nourish your blood cells. This further helps to flush out the waste products from your skin. Exercising regularly helps reduce stress, prevents acne and will keep you healthy overall. Being healthy and fit = beautiful skin naturally.

8. Exfoliate:

You will need to exfoliate your skin at least thrice a week to reveal brighter skin and get rid of dead skin cells. Make a simple scrub by mixing fine granules of sugar with lemon juice and honey.

9. Water:

To keep your skin hydrated from within, drink plenty of water every day. Experts recommend drinking at least 8-10 glasses of water every day. It is essential not just for a healthy body but beautiful skin as well. It also helps in eliminating the toxins from your body.

10. Be Healthy:

For those who cannot give it up, reduce your smoking and intake of alcohol. These are known to pump in toxins in your body causing your skin to look unhealthy. Cut down on the same and your skin will surely benefit.

11. Night Cream:

Use a night cream that will take of your skin as you sleep. Night creams are known to hydrate the skin and help reduce patchy skin.

12. Eye Cream:

30’s is the time when fine lines and wrinkles start to appear. Use a good quality night cream that not only helps reduce these fine lines but will also keep those dark circles away. Invest in a good eye cream to take care of those fine lines that first appear around the eyes.

13.Body Lotion:

Your face is not the only area that needs care. To get beautiful skin all over, make sure that you apply body lotion all over your body twice a day. Concentrate on areas that are prone to dryness such as your elbows, knees, heels, etc.

14. Hydrating Your Skin:

It is a skin care routine that everyone should practice. Keep your skin hydrated with a great moisturizer that is richer than the ones that you used while you were in your 20s. Using a serum with your moisturizer can also help in providing hydration to your skin. It helps in removing fine lines, dark circles, open pores, etc.

15. Sunscreen Is Important:

Sunscreen is essential at any age. Never go out without it. Sunscreen that contains an SPF of 30 or more is ideal for women above 30. If you use a foundation, choose one that contains SPF. It will protect you against the harmful sun rays. These natural beauty tips for women over 30 are great to follow and beneficial. Try them out and tell us which ones you are already following!



10 Health Tips For Women

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To look and feel your best at every age, it’s important to make smart lifestyle and health choices. Here are six simple things that women can do every day (or with regularity) to ensure good health:
Health Tip #1: Eat a healthy diet. “You want to eat as close to a natural foods diet as you can,” says Donald Novey, MD, an integrative medicine physician with the Advocate Medical Group in Park Ridge, Ill. That means a variety of fresh fruits and vegetables and fewer processed foods. Eat whole grains and high-fiber foods and choose leaner cuts of meat, fish, and poultry. Include low-fat dairy products in your diet as well — depending on your age, you need between 800 and 1,500 milligrams of calcium daily to help avoid osteoporosis, Dr. Novey says. Avoid foods and beverages that are high in calories, sugar, salt, and fat.
Healthy eating will help you maintain a proper weight for your height, which is important because being overweight can lead to a number of illnesses. Looking for a healthy snack? Try some raw vegetables, such as celery, carrots, broccoli, cucumbers, or zucchini with dip made from low-fat yogurt.
If you’re not getting enough vitamins and nutrients in your diet, you might want to take a multivitamin and a calcium supplement to make sure you’re maintaining good health.


Health Tip #2: Exercise. Heart disease is the leading cause of death among women in America, but plenty of exercise can help keep your heart healthy. You want to exercise at least 30 minutes a day, five days a week, if not every day. Aerobic exercises (walking, swimming, jogging, bicycling, dancing) are good for women’s health in general and especially for your heart, says Sabrena Merrill, MS, of Lawrence, Kan., a certified personal trainer and group fitness instructor and a spokeswoman for the American Council on Exercise.
Health Tip #3: Avoid risky habits. Stay away from cigarettes and people who smoke. Don’t use drugs. If you drink alcohol, do so in moderation. Most women’s health studies show that women can safely consume one drink a day. A drink is considered to be about 12 to 14 grams of alcohol, which is equal to 12 ounces of beer (4.5 percent alcohol); 5 ounces of wine (12.9 percent alcohol); or 1.5 ounces of spirits (hard liquor such as gin or whiskey, 80-proof).
Health Tip #4: Manage stress. No matter what stage of her life — daughter, mother, grandmother — a woman often wears many hats and deals with a lot of pressure and stress. “Take a few minutes every day just to relax and get your perspective back again,” Novey says. “It doesn’t take long, and mental health is important to your physical well-being.” You also can manage stress with exercise, relaxation techniques, or meditation.


Health Tips #5: Lose the Belly. Grab a tape measure and put it around your body at the level of your belly button. That number should be less than half your height. So for my 6'1" frame, I need to keep my waist under 36.5". Just think—you’ll be avoiding heart attacks and diabetes as well as looking hot in your bikini. That’s a win win win.
 
Health Tip #6: Sun safely. Excessive exposure to the sun’s harmful rays can cause skin cancer, which can be deadly. To protect against skin cancer, wear sunscreen with a sun protection factor (SPF) of at least 15 if you are going to be outdoors for more than a few minutes. Even if you wear sunscreen faithfully, you should check regularly for signs of skin cancer. Warning signs include any changes in the size, shape, color, or feel of birthmarks, moles, or freckles, or new, enlarging, pigmented, or red skin areas. If you spot any changes or you find you have sores that are not healing, consult your doctor.


Health Tip #7: Check for breast cancer. The American Cancer Society no longer recommends monthly breast self-exams for women. However, it still suggests them as “an option” for women, starting in their 20s. You should be on the lookout for any changes in your breasts and report any concerns to your doctor. All women 40 and older should get a yearly mammogram as a mammogram is the most effective way of detecting cancer in its earliest stages, when it is most treatable.
A woman’s health needs change as she ages, but the basics of women’s health remain the same. If you follow these six simple healthy living tips, you will improve your quality of life for years to come.


Health Tip #8: Go Green. I drink green tea three times a day. It's packed with heart-boosting and cancer-stopping polyphenols that black tea doesn't offer. (These beneficial chemicals are lost when it's fermented.) Green tea also delivers a boost of alertness, but from a smaller dose of caffeine than black tea. Green tea can even fight dandruff, although only if you pour it directly onto your scalp. (It's probably a good idea to let it cool down first.)


Health Tip #9: Take a Deep Belly Breath. Do this anywhere, anytime. Push out your bellows and suck air through your nose until your lungs are full. They'll fill with nitric oxide, a chemical found in the back of your nose that opens up blood vessels. The dose of oxygen will make you feel happier and more alert.



Health Tip #10: Have as Much Sex as Possible. If a 50-something woman could have sex 700 times a year, the exercise and stress reduction would make her look and feel years younger. I wouldn't recommend quitting your day job in order to hit that number—but what's the harm in trying? The next time you don’t feel particularly in the mood, remind yourself that not having sex is literally killing you. It works for me.


 


Thursday, 9 January 2020

10 Ways To Protect Your Prostate As A Man

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Besides lung cancer, prostate cancer is the most common cancer in men and, as a man ages, his risk for prostate cancer increases. In fact, about 6 out of 10 men over the age of 65 will develop prostate cancer in their lifetime -- most of which will survive. While there is currently no proven measure for prostate cancer prevention, the American Cancer Society suggests there are steps you can take to potentially lower your risk and increase your chances of catching the disease in it’s earliest, most treatable stages.

1. Eat less red meat.

Men who frequently eat well-cooked red meat have a greater risk of developing prostate cancer. Studies show that it is not necessarily the red meat that causes prostate cancer, but how it is cooked. Red meat, like hamburger and steaks, are typically cooked on grills. After red meat is cooked, especially well-done, it contains carcinogens.

2. Eat less dairy products.

Studies show that men who consume more dairy products are more likely to develop prostate cancer. When consuming dairy products, choose low fat or fat free products.

3. Eat more vegetables.

Consuming more fruits and vegetables may lower your risk for prostate cancer. The vitamins and nutrients found in fruits and vegetables may lower your risk for prostate cancer and improve your health. Fruits and vegetables also make you fuller, leaving you with less room for fatty foods.

4. Eat more fish.

Fish rich in omega-3 acids may also reduce the risk of developing prostate cancer. Types of fish to start including in your diet are salmon, tuna and herring. If fish is not for you, flaxseed and walnuts are also high in omega-3 acids.

5. Control your weight.

It is important to control your weight for a variety of health reasons. However, if you are overweight or obese, your chances for developing prostate cancer may increase. Men with a BMI over 25 are considered overweight. Men who are obese have a BMI of 30 or above.

6. Daily exercise.

Studies show that men who incorporate exercise into their daily routine have a lower risk of prostate cancer. When men partake in vigorous activity, the risk of prostate cancer, especially advanced prostate cancer, may decrease.

7. Quit or Don't Start Smoking.

There is no related cause between smoking and prostate cancer. However, treatments for the disease may be less effective due to smoking. Smoking may also make the side effects of treatment worse. In general, not smoking is extremely beneficial for your overall health. If you do smoke, quit. If you don’t smoke, don’t start.

8. Know Your Personal Prostate Cancer Risk.

There is a correlation with prostate cancer and family history. Men with a brother or father with prostate cancer may have more risk for developing prostate cancer themselves. It is important to know your family history of prostate cancer.

9. Identify the Symptoms of Prostate Cancer.

Protecting your prostate means understanding the symptoms for prostate cancer or other problems of the prostate gland, such as enlargement. Unfortunately, there are no early warning signs for prostate cancer. You may experience some symptoms after the disease is more advanced. These symptoms include:
  • Slow or weak urinary stream.
  • Urinating more frequently, especially at night.
  • Blood in the urine.
  • Interrupted flow of urine.
  • Difficulty getting an erection.
  • Blood in semen.
  • Discomfort in the pelvic area.

10. Talk to your doctor about prostate cancer screenings.

There are a couple different types of screenings for prostates. A PSA (prostate-specific antigen) test is a blood test. If your PSA level is higher than the level found in healthy men, your chance of prostate cancer increases.
Another type of test is a digital rectal exam (DRE). During this exam, your health care provider will insert a gloved finger into the rectum. The health care provider will feel for any bumps or hard areas on the prostate. This test is uncomfortable, but it is not usually painful.
Talk to your health care provider about the advantages and disadvantages of prostate cancer screenings.
Cancer is serious, including prostate cancer. Fortunately, most men diagnosed with prostate cancer are able to treat and beat the disease. Contact your health care provider for a prostate cancer screening.


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Article Source : UnityPoint Health

Wednesday, 8 January 2020

9 Health Tips For Men

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Let’s face it, men are often hesitant to talk about their health concerns or visit the doctor. That needs to change. According to the Centers for Disease Control and Prevention, men die at higher rates than women from heart disease, cancer, diabetes, influenza/pneumonia, kidney disease, accidents, and suicides. Early detection and treatment can improve your odds of surviving illnesses.
Many of the major health risks that men face can be prevented with a healthy lifestyle, and a healthy lifestyle can start with one small choice. Make your first one today! Here are nine tips to get you started:

Move. Men need at least 150 minutes of moderate aerobic activity, or 75 minutes of vigorous aerobic activity, each week. Moderate activities include brisk walking and mowing the lawn. You should still be able to have a conversation while doing these activities, but not quite hold an extended musical note of your favorite song. Vigorous activities include running, swimming laps, singles tennis, bicycling at least 10 mph, or jumping rope. Add strength and resistance training exercises (body weight or gravity alone is fine) at least twice a week, and include all major muscle groups, doing one set of 10 repetitions per exercise. 

Say no to tobacco. Quitting smoking improves your health and lowers your risk of heart disease, cancer, lung disease, and other smoking-related illness. Avoid secondhand smoke. Don’t vape, chew tobacco, or use other tobacco products. They all increase your risk of cancer. 

Control stress. Stress is part of life. Focus on taking care of yourself. Talk to friends and loved ones. Let them know how you're feeling and how they can help. Don’t use drugs or alcohol in an attempt to deal with your stress. They create more problems than they solve.

Eat better. Reduce your consumption of processed and packaged foods. Stick to shopping for what’s on the outside aisles of the grocery store. Pick one dietary indiscretion – something you don't need to eat -- and cut back. Eat more fruits, vegetables, and nuts. Instead of beef, try fish, chicken, turkey, or pork. 

Drink water. Increase your water intake when you are more physically active in hot or cold climates, running a fever, or have diarrhea or are vomiting. If your urine is clear, you're appropriately hydrated. Carry a reusable water bottle throughout the day and sip from it regularly. Refill it when empty. When eating out, substitute water with a wedge of lemon or lime for a sugar-sweetened beverage. 



Get plenty of sleep. Sleep hygiene is crucial. Go to bed and get up around the same time every day. Sleep in a cool, quiet, dark place. Don’t watch TV or use your phone in bed. Aim for seven or eight hours of sleep per night. 

Prevention first. Cancer screening tests can spot disease early, when it's easier to treat. And immunizations can prevent many illnesses from impacting you at all. If you have any concerns, visit your doctor before they become major issues. 

Nurture positive relationships. Be present with your loved ones. Stop staring at electronic screens and live in the moment with those around you. Help others. Be kind. Smile and laugh more. Complain less.

Use mindfulness. Consider activities that allow for self-reflection. Mindfulness apps can help start you on this process. Meditation, yoga, and other “centering” activities can further expand your mind. At the end of your day, reflect about something you learned and how you can use that to improve your tomorrow.

20 Great Sex Tips For Men

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Let’s face it: No matter how proficient you think you are, every now and then, you could use a little boost to improve your sex life and satisfy your partner. Try these simple, achievable sex tips with your lover tonight.

1. Talk about sex. As time passes in a relationship, it’s easy to get into a rut and just go through the motions, rather than express what you really want (and need) in bed. Sex therapist Williams Lucena, FMD, says it’s time to break this cycle with some frank talk. “Ask each other, ‘What do I need in bed from you?’” he suggests. “Get back to the communication you used to have.”

2. Eat healthy. This doesn’t sound like a sex tip, but treating your body right with good nutrition helps the whole body, including your libido, says Debbie Mandel, a stress management expert and author of Addicted to Stress. “Eat healthy foods to reduce cholesterol and keep your cardiovascular system humming,” she adds. “This will ensure that circulation is at peak performance for the ‘southern hemisphere.’”

3. Do your household chores. Want to put your wife in the mood for better sex? “Help around the house,” says Mandel. “The best foreplay happens outside the bedroom. By helping with chores and errands, you make them feel valued.”

4. Exercise. Few things will get you ready to satisfy women quite like getting in regular exercise each day, says Matthew N. Simmons, MD, PhD, of the Glickman Urological and Kidney Institute in Cleveland. “Even as little as 15 minutes of exercise daily will improve self-esteem, self-image, and libido,” he says. “Exercise makes the physical aspects of sex more enjoyable. Furthermore, making exercise a habit promotes cardiovascular health, which is necessary for normal erectile function.”

5. But don’t overdo it. Too much exercise can have the opposite effect, says Pete McCall, MS, an exercise physiologist with the American Council on Exercise. “Being in an overtraining state produces general feelings of fatigue and low energy and can disrupt sleep patterns and change mood,” he says. “This is hardly a good combination for wooing a romantic partner.”



6. In fact, work out together. If exercise is good, then exercising with your lover is an even better sex tip, says Mandel. “Working out together ensures that both libidos and endorphins will be up,” she says. “Since you’re both already sweating, take it to the next level. Stretching together is also a good idea.”


7. Abstain a bit. Abstinence as a sex tip? Believe it or not, it’s a surefire way to improve sex and make your next encounter with your lover even more exciting. “Practice abstinence for a couple of days, a weekend, or a week,” says Mandel. “Abstinence does make the heart grow fonder and makes you lust after forbidden fruit.”
8. Plan for sex. It may not sound that romantic, but Dr. Simmons says it’s a great way to improve your sex life and satisfy women. Construct a plan for having sex, he suggests: “Setting aside time or arranging opportunities for sex is very important, especially for busy couples or those with children. Don’t let the frequency of sex dwindle due to fatigue or the inability to find the ‘right time.’”

9. Make use of technology. Want to keep her in the mood for sex later that night while you’re stuck at the office? Use your cell phone or e-mail. “Send her sexy messages throughout the day,” advises Mandel.

10. Compliment her body. Want a foolproof way to drive her wild and ensure better sex? “Find a particular feature, and tell her that she is the best in this class,” says Mandel.



11. Focus on relaxation. Men like to get excited for better sex, but women are more likely to get in the mood through relaxation. “Wash her hair in the shower or massage her scalp to relax her,” says Debbie Mandel, a stress management expert and author of Addicted to Stress. “A woman needs to be relaxed before she is ready to receive.”

12. Foreplay. Regardless of how you get revved up for better sex, Matthew N. Simmons, MD, PhD, of the Glickman Urological and Kidney Institute in Cleveland, suggests not skimping on the foreplay — no matter how long you have been together as a couple. “Foreplay contributes greatly to stronger orgasms and improved sex,” he says. “Gearing up your autonomic nervous system will increase sensitivity, excitement, and strength of orgasm. Your patience and attentiveness will pay dividends.”

13. Think like a woman. Natalie Bencivenga, co-founder, editor, and writer of twodaymag.com, advises thinking like a woman. “To think like a woman in bed, you don’t have to be one,” she says. “Give attention to some of her most neglected areas, like her neck, her feet, her inner thighs. Tease her mercilessly. Make her want it. You will be surprised what a build-up will bring!”

14. Let her take the lead. Men so often take the lead in bed. Sometimes, the key to better sex is letting her be in charge. “Don’t be afraid to let your mate lead,” says Joyce Morley, EdD, a licensed counselor in Decatur, Ga. “Allow your mate to initiate sexual pleasure on occasions, as well as taking the top position.”

15. Don’t overlook lubricant. According to Bencivenga, there’s no shame in using lubricant to satisfy women. “Many guys think that since women get wet, if we aren’t wet, then we aren’t into it,” she says. “That’s not true. Sometimes, whether it’s stress, certain times of the month, or fatigue, women can have a hard time getting physically aroused even when they are mentally in the game. Lubricant in the bedside drawer is your new best friend.”


16. Switch things up. If you’re experiencing a case of the “same-old, same-old,” working on adding a little variety is the key to better sex, says Simmons. “Spice things up by planning and discussing variations on your usual sexual habits,” he explains. “Lingerie, toys, new positions, and other creative additions can enhance intimacy and orgasm.”

17. Change the location. Another way to add variety and improve sex life, suggests Mandel, is to try someplace new. “Do it in different places to experience a different energy,” she says. “Take it outdoors if you are overwhelmed with technology and want to get back your natural rhythm.”

18. Make love instead. Does it feel lately like it’s just sex? “Try making love,” advises Dr. Morley. “You make love with that special someone, but you have sex with anybody.”

 19. Use touch even without sex. Even when you’re not having sex, you can still improve your sex life by using touch in an intimate, but not sexual, way. “Touching is important, but doesn’t always mean sex,” says Morley. “It is important to be intimate with your mate by touching her with love and affection on a daily basis. Kiss daily, and don’t be afraid to allow her to reciprocate.”

20. Practice self-care. “Take good care of your penis,” says Dr. Simmons. “Penile injury is usually sustained when your partner is on top or when the penis buckles from missed penetration. If things are getting out of hand, ask your partner to ease up. If you suspect a penile fracture due to a perceived ‘pop’ followed by bruising, see a urologist immediately.”









Article Source : EveryDay Health