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ACMPN Chart Course For Healthy Living, Urges Nigerians to Visit Psychotherapist, Others

by Women Times on

 

By Mene Prosper

 

 

 

The Association for Counselling, Matchmaking, and Psychotherapy of Nigeria (ACMPN) has urged Nigerians to consult the services of a psychotherapist, mental health counsellors, and therapists, among others often in a bid to embrace healthy living, stay out of loneliness and other mental health issues.

 

 

The association in commemoration of the mental health awareness week with the theme “loneliness”, held a press conference at the Lekki Central Mosque on Friday 13th of May 2022 to sensitize Nigerians on the need to be more concerned about their mental health.

 

The press conference is part of the long week of activities in which visitation to the mosque and church is also part. After the press conference, the association embarked on an awareness walk starting from the mosque in a bid to sensitize the public on mental health.

 

Some of the members present are Dr. Tolulope Oko-Igaire, ACMPN president. Tosin Olusola, ACMPN secretary, Theodora Okafor, a professional mental health counsellor, and Sarah Agbelusi, a certified child and adolescent psychotherapist, amongst others.

 

According to Oko-Igaire, the association is non-governmental and non-profit-oriented. Its members are professionals who are passionate and dedicated to helping humanity.

 

The association’s aim and the objective is to restore excellence to the mental health profession by creating a platform where professional mental health counsellors, therapists, psychotherapists and matchmakers are easily accessible all year round by those who need their services at no cost. By so doing people will function optimally to the benefit of all.

 

The benefits are available to all both in the developed and undeveloped areas in Nigeria. As a result, sensitization exercises were not only held on the island but also in some areas on the mainland such as Ikorodu and Alagbado respectively.

 

L-R:President, Association for counseling Matchmaking and physiotherapy of Nigeria (ACMPN), Tolulope Oko- Igaire; Certified child and adolescent psychotherapist, Serah Agbelusi; Secretary, ACMPN, Tosin Olusola; and Professional mental health Counselor,Theodora Okafor, during 2022 International mental health awareness week in Lagos recently

She explained that contrary tothe belief that therapy is only meant for the weak and low self-esteemed people, “It is a misconception to think that people who go for therapy are of low self-esteem or weak. Rather it is only the strong-willed that admit they have problems because it takes strength to admit one has a problem.

 

In response to the gruesome killing of the Sokoto Christian student on the ground of blasphemy recently, she said.

 

“That is why we chose Lekki central mosque for our sensitization exercise. Our association is inter-religious because we have Muslims as members. One of our Muslim members, Hajia is currently heading the conference in the mosque. I felt really bad about that.

 

It is a problem of the mind. We need cognitive reconditioning as Africans. So for that, we are doing our bit to ensure everyone is mentally aware to act optimally for the good of all.”

 

ACMPN has differentiated itself and stands out from others by operating a multi-disciplined; inter-religious and service-free organisation saddened with the task of ensuring mental sanity amongst all.

 

ACMPN is established to identify, develop and maintain professional standards of excellence in counselling, matchmaking and psychotherapy. Its work promotes best practice and the development of the profession as well as safeguards the public. It is also the link between those who are looking for services in the areas of counselling, matchmaking & psychotherapy and those who provide such professional services. In addition, it set and maintains practice and training standards, and provides a forum where members may exchange ideas, information, techniques, and methodologies.

 

Establishing itself apart from the rest is a multi-disciplined association, which specializes in holistic techniques, ACMPN’s membership also includes medical practitioners, psychologists, clinical social workers, coaches, stress consultants, NLP practitioners, clergy, educators, mental health therapists, and others in the helping, healing sector, as well as those providing matchmaking services, which is crucial for relationship health and wellbeing.

 

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LifestyleHealth

ACMPN Gears Up To Mark Mental Health Awareness Week

by Women Times on

The Association for Counseling and Psychotherapy of Nigeria (ACMPN) is set to host its annual Mental Health Awareness Week with press conference and a walk today, Friday 13th May at noon.

According to the association’s President, Dr. Tolulope Oko-Igaire, it would be celebrating the 2022  Mental Health Week with an awareness walk with the theme “Loneliness” slated to hold on Friday 13th May at noon. She added that the take-off location is the Central Mosque, Lekki Phase One, Lekki Lagos.

The week event commenced from 9th to 14th May 2022. It would induct new members to its association, and a Cocktail party would also be organised on 14th May 2022 at Civic Center by 10 am.

Other activities to commemorate the Mental Health Awareness Week include press briefings, lectures, and symposiums.

Mental Health Awareness Week is observed from the tenth to the sixteenth day of May in the United Kingdom and celebrated in the USA throughout May every year.

ACMPN is established to identify, develop and maintain professional standards of excellence in counselling, matchmaking and psychotherapy. Its work promotes best practice and the development of the profession as well as safeguards the public. It is also the link between those who are looking for services in the areas of counselling, matchmaking & psychotherapy and those who provide such professional services. In addition, it set and maintains practice and training standards, and provides a forum where members may exchange ideas, information, techniques, and methodologies.

Establishing itself apart from the rest as a multi-disciplined association, which specializes in holistic techniques, ACMPN’s membership also includes medical practitioners, psychologists, clinical social workers, coaches, stress consultants, NLP practitioners, clergy, educators, mental health therapists, and others in the helping, healing sector, as well as those providing matchmaking services, which is crucial for relationship health and wellbeing.

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LifestyleHealth

Database Brings To Light Quality Of Care For Women And Their Babies In Nigeria

by Women Times on

Quality, standardized data on the health of women and girls who are pregnant or have recently given birth, and their babies, is crucial to inform the design of interventions to help to safeguard their lives and well-being.

Strong health systems, backed by an efficient health information system – informed by quality data – helps to ensure quality, respectful, safe and dignified health care for girls and women, as advocated by WHO guidelines.

In recognition of this, WHO, HRP and Federal Ministry of Health of Nigeria established the Nigeria Maternal and Perinatal Database for Quality, Equity and Dignity (MPD-4-QED) programme  – a standardized electronic platform for the collection of routine maternal and perinatal data, including mortality audit data, in health facilities which can be used for monitoring clinical care performance and quality improvement across Nigeria.

Launched by the then Honourable Minister of Health, Professor Isaac F. Adewole on the 25th of April, 2019 in Abuja, and funded by MSD for Mothers, the Quality, Equity and Dignity programme supported the establishment of the MPD-4-QED Project in 54 tertiary health facilities nationwide.

A new research paper, published recently in eClinicalMedicine, demonstrates the incredible  scale, depth and detail of the database. The results record the quality of care for 76,563 women and their babies admitted for birth or due to complications shortly after birth to tertiary hospitals in Nigeria.  Information on the quality of care for woman and their babies was collected for all women – from those who were healthy to those who faced  complications.  While the results show that there is room for improvement, the database provides insight into potential intervention strategies that could lead to progress for helping to ensure maternal and newborn survival.

More than showing mere numbers, the database and the research also brought to light important depth and detail in its findings. One such finding was the association between the risk of death for women and their babies when they lacked a companion of their choice during childbirth, and when the labour was not monitored  with appropriate tool.

An example of excellence

Beyond the findings, the success of implementing a nationwide programme to collect quality of care data on women and their babies across tertiary facilities in Nigeria is unprecedented.

“This database is an example of excellence. In terms of how it helps to improve and standardize data collection on the specific health outcomes and women and babies across Nigeria,” says Dr Olufemi Oladapo, Head of the Maternal and Perinatal Health Unit at WHO and HRP.

Many countries across the world, lack centralized, national databases dedicated to the health of women and their babies. In addition, some do not have effective registration systems for births and deaths, and data from across countries are often unavailable and not standardized. This means it can be difficult to combine, or aggregate, data to get a national picture of the health outcomes of girls and women.

The MPD-4-QED database, addresses precisely these issues, as the paper published demonstrates.

The national coordinator of the MPD-4-QED Programme, Professor Jamilu Tukur comments that, “As the findings show, the database was able to give a more accurate picture of quality of care received by women and their babies across an entire country. With the right funding, and when implemented in a similarly effective way, it could have great potential for use in countries across the world.”

Into the future

“We know that good quality data can help to save lives and improve health and well-being, so we expect that this database will really help to improve the quality of care that girls and women receive,” Dr Oladapo concludes, “We really want to ensure the database continues to grow, and to support the work of the Quality, Equity and Dignity programme.”

Indeed, WHO and HRP are working with the Nigeria Ministry of Health to sustain the project into the future, and there are now around 200,000 women recorded in the database.

 

 

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Health

Women’s Health and Daily Routine

by Women Times on

BATHING:

Taking bath often has a health benefit to every woman. Always take a bath at least twice a day. This help to refresh body and often smells nice even without applying any body fragrance.

SHAVING:

Please always shave your pubic hairs neat, some married folks after few kids they stop taking care of themselves saying they are now married or old, there by allowing their pubic hairs. Pubic hairs attracts heat and heat causes odour so please help your self and shave .

DRESSING:

please learn to dress well and look neat and sexy. I don’t say dress indecently but at least look smart and sweet not tying wrapper like some old local lady, Some will even tie same wrapper for days without washing making the wrapper smell bad, Pls Wear nice skirts, tops, polo. Shorts, leggings if you wear trousers.

PANTS:

Yes you are married. But being married doesn’t give you the right to stop taking care of yourself. Panties are cheap, throw away the stain and old ones and wash and spread them privately. Doing this gives confidence.

FRAGRANCE:

Do you know that many married women don’t use perfumes or deodorants anymore ? for years you have never used perfume, body spray or deodorants for armpits.

Please try and get some nice perfumes, deodorants that you can afford and smell nice .

HAIR:

Women should always look after their hair, if you don’t have the Money to plait or weave often at least for it to be neat, it is advisable to go on a low cut and in fact you might even look more beautiful on a low cut.

All these mentioned above are very important to work on as women. As these things can promote longevity and happiness. Let people admires you with your appearances most especially your husbands.

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FoodHealth

A Healthy Lifestyle Starts With A Balanced Diet: Get These 5 Food Items On Your Plate

by Women Times on

It is important to choose the right nutrients for the body to ensure a healthy lifestyle.

The key to a good and long life starts with what we eat. From a handpicked range of fruits, vegetables, nuts, and non-vegetarian options, such as fish and meat, the necessary nutrients for a balanced diet come through a lot of food items. It is important to choose the right nutrients for the body and lead the way to a healthy lifestyle. Packaged foods should be avoided and more focus should be laid on fresh food. Junk foods and oily food are to be avoided as they can harm the heart. But it also gets a little confusing on what to eat and what to avoid.

We have curated a list of the 5 must-haves for a daily diet so that the body is taken care of and the cravings of the taste buds are also attended to.

5 Foods To Add For A Healthy Lifestyle

1) Nuts

Nuts are a blessing in disguise. While they are great for a daily snack, the range of nuts also adds to the nutrients in the body. From proteins to carbohydrates, and magnesium, nuts contain a range of nutrients and provide multiple health benefits. Have nuts such as walnuts or peanuts daily. For you, we have a few recipes, too, where you can use nutsWhile these cashew nut cookies, which you can enjoy with your cup of tea, are full of protein, vitamins, and minerals, the nutritious Boasts of high fibre and is a great treat for diabetics.

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Nuts are loaded with nutrients

2) Berries

Berries are a healthy source of nutrients, such as vitamin C, fibre, and manganese. Blueberries are known for their antioxidant qualities while strawberries are very nutritious.

3) Eggs

Eggs are a huge source of protein for the body. They also contain folate that helps in hair growth. Eggs contain unsaturated fats, which are good for the heart, and a range of nutrients such as Vitamin B6, B12, and Vitamin D. Additionally, they are an absolute treat to relish.

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Eggs are an excellent source of protein

4) Meat

Meat, for non-vegetarians, offers huge nutrition. It contains iron that is good for the oxygen in the body, zinc to help in the growth and development of the structure of the body, Vitamin B12 to make the nervous system healthy and Omega-3 to keep the heart stronger.

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5) Green leafy vegetables

From spinach to kale, green leafy vegetables contain a high level of antioxidants that help in keeping the body healthy. It also provides Vitamin K to the diet, which prevents osteoporosis and strengthens the bone structure. In addition, green leafy vegetables also make any food tastier.

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Green leafy vegetables especially spinach should be a part of your diet

Add these food items to your diet and watch your body go through a healthy change.

Source: NDTV foods

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Health

Age and Fertility in Women

by Women Times on
Fertility changes with age. Both males and females become fertile in their teens following puberty. For girls, the beginning of their reproductive years is marked by the onset of ovulation and menstruation.
It is commonly understood that after menopause women are no longer able to become pregnant. Generally, reproductive potential decreases as women get older, and fertility can be expected to end 5 to 10 years before menopause.
In today’s society, age-related infertility is becoming more common because, for a variety of reasons, many women wait until their 30s to begin their families. Even though women today are healthier and taking better care of themselves than ever before, improved health in later life does not offset the natural age-related decline in fertility.
It is important to understand that fertility declines as a woman ages due to the normal age-related decrease in the number of eggs that remain in her ovaries. This decline may take place much sooner than most women expect.
Ovulation and the Menstrual Cycle
During their reproductive years, women have regular monthly menstrual periods because they ovulate regularly each month. Eggs mature inside of fluid-filled spheres called “follicles.”
At the beginning of each menstrual cycle when a woman is having her period, a hormone produced in the pituitary gland, which is located in the brain, stimulates a group of follicles to grow more rapidly on both ovaries.
The pituitary hormone that stimulates the ovaries is called follicle-stimulating hormone (FSH). Normally, only one of those follicles will reach maturity and release an egg (ovulate); the remainder gradually will stop growing and degenerate.
Pregnancy results if the egg becomes fertilized and implants in the lining of the uterus (endometrium). If pregnancy does not occur, the endometrium is shed as the menstrual flow and the cycle begins again.
In their early teens, girls often have irregular ovulation resulting in irregular menstrual cycles, but by age 16 they should have established regular ovulation resulting in regular periods.
A woman’s cycles will remain regular, 26 to 35 days, until her late 30s to early 40s when she may notice that her cycles become shorter. As time passes, she will begin to skip ovulation resulting in missed periods.
Ultimately, periods become increasingly infrequent until they cease completely. When a woman has not had a menstrual period for 1 full year, she is said to be in menopause.
As women age, fertility declines due to normal, age-related changes that occur in the ovaries. Unlike men, who continue to produce sperm throughout their lives, a woman is born with all the egg-containing follicles in her ovaries that she will ever have.
At birth there are about one million follicles. By puberty that number will have dropped to about 300,000. Of the follicles remaining at puberty, only about 300 will be ovulated during the reproductive years.
The majority of follicles are not used up by ovulation, but through an ongoing gradual process of loss called atresia. Atresia is a degenerative process that occurs regardless of whether you are pregnant, have normal menstrual cycles, use birth control, or are undergoing infertility treatment. Smokers appear to experience menopause about 1 year earlier than non-smokers.
A woman’s best reproductive years are in her 20s. Fertility gradually declines in the 30s, particularly after age 35. Each month that she tries, a healthy, fertile 30-year-old woman has a 20% chance of getting pregnant.
That means that for every 100 fertile 30-year-old women trying to get pregnant in 1 cycle, 20 will be successful and the other 80 will have to try again. By age 40, a woman’s chance is less than 5% per cycle, so fewer than 5 out of every 100 women are expected to be successful each month.
Women do not remain fertile until menopause. The average age for menopause is 51, but most women become unable to have a successful pregnancy sometime in their mid-40s. These percentages are true for natural conception as well as conception using fertility treatment, including in vitro fertilization (IVF).
Although stories in the news media may lead women and their partners to believe that they will be to able use fertility treatments such as IVF to get pregnant, a woman’s age affects the success rates of infertility treatments.
The age-related loss of female fertility happens because both the quality and the quantity of eggs gradually decline.
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Health

Tips Women needs to Living a Healthy Life

by Women Times on

Living a healthy lifestyle should be our major target to living long as a woman. Although women are prone to do so many works here and there. That is why it very important to take good care ones self.

Here are some health tips to be observed almost every time most especially during this period of time.

1. Copy your kitty:  Exercising is so paramount. Learn to do stretching exercises when you wake up. It boosts circulation and digestion, and eases back pain.

2. Don’t Skip Breakfast: Studies show that eating a proper breakfast is one of the most positive things you can do if you are trying to lose weight. Breakfast skippers tend to gain weight. A balanced breakfast includes fresh fruit or fruit juice, a high-fibre breakfast cereal, low-fat milk or yoghurt, whole-wheat toast, and a boiled egg.

3. Brush up on Hygiene: Many people don’t know how to brush their teeth properly. Improper brushing can cause as much damage to the teeth and gums as not brushing at all. Lots of people don’t brush for long enough, don’t floss and don’t see a dentist regularly. Hold your toothbrush in the same way that would hold a pencil, and brush for at least two minutes.
This includes brushing the teeth, the junction of the teeth and gums, the tongue and the roof of the mouth. And you don’t need a fancy, angled toothbrush – just a sturdy, soft-bristled one that you replace each month.

4. Bone Up Daily: Get your daily calcium by popping a tab, chugging milk or eating yoghurt. It’ll keep your bones strong. Remember that your bone density declines after the age of 30. You need at least 200 milligrams daily, which you should combine with magnesium, or it simply won’t be absorbed.

5. Berries for Your Belly: Blueberries, strawberries and raspberries contain plant nutrients known as anthocyanidins, which are powerful antioxidants. Blueberries rival grapes in concentrations of resveratrol – the antioxidant compound found in red wine that has assumed near mythological proportions. Resveratrol is believed to help protect against heart disease and cancer.

6. Laugh and Cry: This really sounds funny, but research says having a good sob is reputed to be good for you. So is laughter, which has been shown to help heal bodies, as well as broken hearts. Studies in Japan indicate that laughter boosts the immune system and helps the body shake off allergic reactions.

7.Save Steamy Scenes for the Bedroom: Showering or bathing in water that’s too hot will dry out your skin and cause it to age prematurely. Warm water is much better.
Apply moisturiser while your skin is still damp – it’ll be absorbed more easily. Adding a little olive oil to your bath with help keep your skin moisturized too.

8. Deep Heat: Sun rays can burn even through thick glass, and under water. Up to 35% of UVB rays and 85% of UVA rays penetrate thick glass, while 50% of UVB rays and 75% of UVA rays penetrate a meter of water and wet cotton clothing.

Which means you’ll need sunscreen while driving your car on holiday, and water resistant block if you’re swimming.

9. Fragrant Ageing: Stay away from perfumed or flavoured suntan lotions which smell of coconut oil or orange if you want your skin to stay young. These lotions contain psoralen, which speeds up the ageing process. Rather use a fake-tan lotion. Avoid sun beds, which are as bad as the sun itself.

10. Take a Deep Sleep: Taking a deep sleep is so much important in human’s life.  Rest heals the body and has been shown to lessen the risk of heart trouble and psychological problems.

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Health

How Women’s Nutritional Needs Differs From Men’s

by Women Times on
As children, boys’ and girls’ dietary needs are largely similar. But when puberty begins, women start to develop unique nutritional requirements. And as we age and our bodies go through more physical and hormonal changes, so our nutritional needs continue to evolve, making it important that our diets evolve to meet these changing needs.
While women tend to need fewer calories than men, our requirements for certain vitamins and minerals are much higher.
Hormonal changes associated with menstruation, child-bearing, and menopause means that women have a higher risk of anemia, weakened bones, and osteoporosis, requiring a higher intake of nutrients such as iron, calcium, magnesium, vitamin D, and vitamin B9 (folate).
Why supplements aren’t enough
In the past, women have often tried to make up deficits in their diet through the use of vitamins and supplements.
However, while supplements can be a useful safeguard against occasional nutrient shortfalls, they can’t compensate for an unbalanced or unhealthy diet.
To ensure you get all the nutrients you need from the food you eat, try to aim for a diet rich in fruit, vegetables, quality protein, healthy fats, and low in processed, fried, and sugary foods.
Calcium for strong bones throughout life
Among other things, you need calcium to build healthy bones and teeth, keep them strong as you age, regulate the heart’s rhythm, and ensure your nervous system functions properly.
Calcium deficiency can lead to, or exacerbate, mood problems such as irritability, anxiety, depression, and sleep difficulties. If you don’t get enough calcium in your diet, your body will take calcium from your bones to ensure normal cell function, which can lead to weakened bones or osteoporosis.
Women are at a greater risk than men of developing osteoporosis, so it’s important to get plenty of calcium, in combination with magnesium and vitamin D, to support your bone health
The importance of exercise for bone health
In addition to diet, exercise and other lifestyle factors can also play an important role in bone health. Smoking and drinking too much alcohol can increase your chances of developing osteoporosis, while weight-bearing exercise (such as walking, dancing, yoga, or lifting weights) can lower your risk.
Strength or resistance training—using machines, free weights, elastic bands, or your own body weight—can be especially effective in helping to prevent loss of bone mass as you age.
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Health

Healthy Tips for Longevity

by Women Times on

As a woman, there are some things we can observe in our various cubicle that is good for health without contacting any physician or any doctor.

This is not called a self medication as some would say, it is just being conscious of our food intake to promote longevity.

Below are some of a Matron’s daily routines. Being a health practioners, she practices often and of course it has been helpful. Below are the tips

Eat a healthy diet
Eat a combination of different foods, including fruit, vegetables, legumes, nuts and whole grains. Adults should eat at least five portions (400g) of fruit and vegetables per day. You can improve your intake of fruits and vegetables by always including veggies in your meal; eating fresh fruit and vegetables as snacks; eating a variety of fruits and vegetables; and eating them in season. By eating healthy, you will reduce your risk of malnutrition and noncommunicable diseases (NCDs) such as diabetes, heart disease, stroke and cancer.

Consume less salt and sugar
consuming excessive amounts of sugars increases the risk of tooth decay and unhealthy weight gain. In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake. This is equivalent to 50g or about 12 teaspoons for an adult. WHO recommends consuming less than 5% of total energy intake for additional health benefits. You can reduce your sugar intake by limiting the consumption of sugary snacks, candies and sugar-sweetened beverages.

Reduce intake of harmful fats

Fats consumed should be less than 30% of your total energy intake. This will help prevent unhealthy weight gain and NCDs. There are different types of fats, but unsaturated fats are preferable over saturated fats and trans-fats. WHO recommends reducing saturated fats to less than 10% of total energy intake; reducing trans-fats to less than 1% of total energy intake; and replacing both saturated fats and trans-fats to unsaturated fats.

Avoid harmful use of alcohol
There is no safe level for drinking alcohol. Consuming alcohol can lead to health problems such as mental and behavioural disorders, including alcohol dependence, major NCDs such as liver cirrhosis, some cancers and heart diseases, as well as injuries resulting from violence and road clashes and collisions.

Be active
Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure. This includes exercise and activities undertaken while working, playing, carrying out household chores, travelling, and engaging in recreational pursuits. The amount of physical activity you need depends on your age group but adults aged 18-64 years should do at least 150 minutes of moderate-intensity physical activity throughout the week. Increase moderate-intensity physical activity to 300 minutes per week for additional health benefits.

Check your blood pressure regularly
Hypertension or high blood pressure, is called a “silent killer”. This is because many people who have hypertension may not be aware of the problem as it may not have any symptoms. If left uncontrolled, hypertension can lead to heart, brain, kidney and other diseases. Have your blood pressure checked regularly by a health worker so you know your numbers. If your blood pressure is high, get the advice of a health worker. This is vital in the prevention and control of hypertension.

Take antibiotics only as prescribed
When antibiotics lose their power, bacterial infections become harder to treat, leading to higher medical costs, prolonged hospital stays, and increased mortality. Antibiotics are losing their power because of misuse and overuse in humans and animals. Make sure you only take antibiotics if prescribed by a qualified health professional. And once prescribed, complete the treatment days as instructed. Never share antibiotics.

Talk to someone you trust if you’re feeling down
Depression is a common illness worldwide with over 260 million people affected. Depression can manifest in different ways, but it might make you feel hopeless or worthless, or you might think about negative and disturbing thoughts a lot or have an overwhelming sense of pain. If you’re going through this, remember that you are not alone. Talk to someone you trust such as a family member, friend, colleague or mental health professional about how you feel.

Drink only safe water
Drinking unsafe water can lead to water-borne diseases such as cholera, diarrhoea, hepatitis A, typhoid and polio. Globally, at least 2 billion people use a drinking water source contaminated with faeces. Check with your water concessionaire and water refilling station to ensure that the water you’re drinking is safe. In a setting where you are unsure of your water source, boil your water for at least one minute. This will destroy harmful organisms in the water. Let it cool naturally before drinking.

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HealthRelationship

Tips to Improving Sex Life

by Women Times on

How to Enjoy More Fulfilling Sex

Closeup of woman sitting on man’s lap, her face leaning towards his, amorous looks on both of their faces

Whether the problem is big or small, there are many things you can do to get your sex life back on track. Your sexual well-being goes hand in hand with your overall mental, Physically

what is sex? 

On one level, sex is just another hormone-driven bodily function designed to perpetuate the species. Of course, that narrow view underestimates the complexity of the human sexual response. In addition to the biochemical forces at work, your experiences and expectations help shape your sexuality. Your understanding of yourself as a sexual being, your thoughts about what constitutes a satisfying sexual connection, and your relationship with your partner are key factors in your ability to develop and maintain a fulfilling sex life.

Talking to your partner

Many couples find it difficult to talk about sex even under the best of circumstances. When sexual problems occur, feelings of hurt, shame, guilt, and resentment can halt conversation altogether. Because good communication is a cornerstone of a healthy relationship, establishing a dialogue is the first step not only to a better sex life, but also to a closer emotional bond. Here are some tips for tackling this sensitive subject.

Find the right time to talk.

There are two types of sexual conversations: the ones you have in the bedroom and the ones you have elsewhere. It’s perfectly appropriate to tell your partner what feels good in the middle of lovemaking, but it’s best to wait until you’re in a more neutral setting to discuss larger issues, such as mismatched sexual desire or orgasm troubles.

Avoid Criticizing

Couch suggestions in positive terms, such as, “I really love it when you touch my hair lightly that way,” rather than focusing on the negatives. Approach a sexual issue as a problem to be solved together rather than an exercise in assigning blame.

Confide in your partner about

changes in your body. If hot flashes are keeping you up at night or menopause has made your vagina dry, talk to your partner about these things. It’s much better that he know what’s really going on rather than interpret these physical changes as lack of interest.

Be honest.

You may think you’re protecting your partner’s feelings by faking an orgasm, but in reality you’re starting down a slippery slope. As challenging as it is to talk about any sexual problem, the difficulty level skyrockets once the issue is buried under years of lies, hurt, and resentment.

Don’t equate love with sexual performance
Create an atmosphere of caring and tenderness;touch and kiss often. Don’t blame yourself or your partner for your sexual difficulties. Focus instead on maintaining emotional and physical intimacy in your relationship.

For older couples:

Another potentially sensitive subject that’s worth discussing is what will happen after one partner dies. In couples who enjoy a healthy sex life, the surviving partner will likely want to seek out a new partner.

Expressing your openness to that possibility while you are both still alive will likely relieve guilt and make the process less difficult for the surviving partner later.

Here are some things you can try at home.

Educate yourself. Plenty of good self-help materials are available for every type of sexual issue.

Browse the Internet or your local bookstore, pick out a few resources that apply to you, and use them to help you and your partner become better informed about the problem. If talking directly is too difficult, you and your partner can underline passages that you particularly like and show them to each others that can enhance your sex life.

Give yourself time.

As you age, your sexual responses slow down. You and your partner can improve your chances of success by finding a quiet, comfortable, interruption-free setting for sex. Also, understand that the physical changes in your body mean that you’ll need more time to get aroused and reach orgasm.

When you think about it, spending more time having sex isn’t a bad thing; working these physical necessities into your lovemaking routine can open up doors to a new kind of sexual experience.

Use lubrication.

Often, the vaginal dryness that begins in perimenopause can be easily corrected with lubricating liquids and gels. Use these freely to avoid painful sex—a problem that can snowball into flagging libido and growing relationship tensions. When lubricants no longer work, discuss other options with your doctor.

Maintain physical affection.

Even if you’re tired, tense, or upset about the problem, engaging in kissing and cuddling is essential for maintaining an emotional and physical bond.

Practice touching.

Try different positions. Developing a repertoire of different sexual positions not only adds interest to lovemaking, but can also help overcome problems.

You must be sexually aroused to be able to locate your G-spot. To find it, try rubbing your finger in a beckoning motion along the roof of your vagina while you’re in a squatting or sitting position, or have your partner massage the upper surface of your vagina until you notice a particularly sensitive area. Some women tend to be more sensitive and can find the spot easily, but for others it’s difficult.

If you can’t easily locate it, you shouldn’t worry. During intercourse, many women feel that the G-spot can be most easily stimulated when the man enters from behind. For couples dealing with erection problems, play involving the G-spot can be a positive addition to lovemaking.

Oral stimulation of the clitoris combined with manual stimulation of the G-spot can give a woman a highly intense orgasm.

Write down your fantasies.

This exercise can help you explore possible activities you think might be a turn-on for you or your partner. Try thinking of an experience or a movie that aroused you and then share your memory with your partner. This is especially helpful for people with low desire.

Do Kegel exercises.

Both men and women can improve their sexual fitness by exercising their pelvic floor muscles. To do these exercises, tighten the muscle you would use if you were trying to stop urine in midstream. Hold the contraction for two or three seconds, then release. Repeat 10 times. Try to do five sets a day. These exercises can be done anywhere—while driving, sitting at your desk, or standing in a checkout line. At home, women may use vaginal weights to add muscle resistance. Talk to your doctor or a sex therapist about where to get these and how to use them.

Try to relax.

Do something soothing together before having sex, such as playing a game or going out for a nice dinner. Or try relaxation techniques such as deep breathing exercises or yoga.

Use a vibrator.

This device can help a woman learn about her own sexual response and allow her to show her partner what she likes.

Don’t give up.

If none of your efforts seem to work, don’t give up hope. Your doctor can often determine the cause of your sexual problem and may be able to identify effective treatments. He or she can also put you in touch with a sex therapist who can help you explore issues that may be standing in the way of a fulfilling sex life.

Maintaining good health

Your sexual well-being goes hand in hand with your overall mental, physical, and emotional health. Therefore, the same healthy habits you rely on to keep your body in shape can also shape up your sex life

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