What You Eat Affects How You Sleep 1/10 If you could choose foods that may help you get the best sleep possible, would you? And if you knew which foods may affect your restful slumber, would you avoid them? Now’s your chance to learn just that for a good night’s sleep. Though the science is not solid, being mindful of what you eat and drink before bed may help. Indulge Your Carb Craving (a Little Bit) 2/10 Carbohydrate-rich foods may help. So a few good late-night snacks might include a bowl of cereal and milk, nuts and crackers, or bread and cheese. Have a Snack Before Bedtime 3/10 If you have insomnia, a little food in your stomach may help you sleep. Drinking some milk may help, too. But keep the snack little. A heavy meal will tax your digestive system, making you uncomfortable and unable to get your ZZZs. Limit High-Fat Foods 4/10 Research shows that people who often eat these foods gain weight and their sleep cycles tend to get disrupted. Why? A heavy meal activates digestion, which can lead to nighttime trips to the bathroom. 5/10 Beware of Hidden Caffeine 5/10 It’s no surprise that an evening cup of coffee might disrupt your sleep. But don’t forget about less obvious caffeine sources, like chocolate, cola, and tea. Even decaf coffee has a trace of it — but not enough to be a problem. For better sleep, cut all caffeine from your diet 4 to 6 hours before bedtime. Medications May Contain Caffeine 6/10 Over-the-counter and prescription drugs that may have caffeine in them include pain relievers, weight loss pills, diuretics, and cold medicines. These and other medications may have as much or even more caffeine than a cup of coffee. Check the label of nonprescription drugs or the prescription drug information sheet to see if your medicine interferes with sleep or can cause insomnia. Skip the Nightcap 7/10 Alcohol may help you fall asleep faster, but you might not sleep well, waking up often, tossing and turning, and even having headaches, night sweats and nightmares. It can help to down a glass of water for each alcoholic drink, to dilute the alcohol’s effects. But for a good night’s sleep, it’s better to avoid alcohol 4 to 6 hours before bedtime. Beware of Heavy, Spicy Foods 8/10 Lying down with a full belly can make you uncomfortable, since the digestive system slows down when you sleep. It can also lead to heartburn, as can spicy cuisine. If you indulge in a heavy meal, finish it at least 4 hours before bedtime. Cut the Fluids by 8 P.M. 9/10 Staying hydrated throughout the day is great for your body, but cut it off before bed. You don’t want to have to keep getting up to go to the bathroom after you turn in. Don’t Smoke to Relax 10/10 Even if it’s one of your favorite ways to unwind, smoking isn’t a good idea — night or day. Nicotine is a stimulant, with effects similar to caffeine. Avoid smoking before bedtime or if you wake up in the middle of the night. Keep trying to quit — it’s hard, but it’s worth it.
Ways Your Penis Changes as You Age
Your Penis Isn’t What It Used to Be 1/10 Age leaves its mark on every part of your body, including your penis. Starting in your 40s, your testicles produce less testosterone, the hormone that helped your penis grow during puberty and fuels your sex drive. The decline in testosterone, along with other things related to aging, can change the size, shape, and function of this all-important organ. It Turns Gray 2/10 Well your pubic hair does, anyway. Just like the hair on your head, pigment cells inside each pubic hair follicle produce a chemical called melanin that gives your hair its color — blond, brown, or black. As you age, pigment cells die, melanin production slows, and your pubic hair turns gray or white. Whether the hair down there goes gray at age 35 or 65 depends a lot on the genes you inherited from your parents. It Shrinks 3/10 The dreaded shrinkage! A downsized penis may be due to age-related conditions, like high blood pressure or clogged blood vessels (arteriosclerosis), that reduce blood flow to it. The drop in blood flow, along with lower testosterone levels, can make this organ smaller. Putting on some pounds creates the illusion of lost length. Folds of belly fat partially hide the penis, making it look smaller than it really is. It Curves 4/10 Whenever you injure your penis — whether from rough sex, sports, or an accident — scar tissue forms. By your 50s or 60s, you can have enough scar tissue buildup to make your penis bend or curve during an erection. The condition is called Peyronie’s disease. It’s often painful, and it can make sex uncomfortable. Treatments ranging from shots to surgery can lessen the curve and make sex more comfortable again. The Testicles Shrink 5/10 For the same reason your penis shrinks with age — reduced testosterone — your testicles also get smaller. Injury, less blood flow, and anabolic steroid (synthetic testosterone) use can also be responsible for the size reduction. A smaller testicle can sometimes be a symptom of testicular cancer, too. If you have other symptoms, such as swelling, a lump, or a feeling of heaviness in a testicle, check in with your doctor. The Scrotum Sags 6/10 Your skin naturally becomes less elastic as you get older. Just as the skin of your face and neck wrinkles and sags, so can the skin that covers your testicles. If the sight of a low-hanging scrotum bothers you too much to wear a bathing suit or causes pain when it rubs against your thigh, you can have scrotal rejuvenation surgery to give your sac a lift. It’s Less Sensitive 7/10 Your penis naturally loses sensation as you age. So it may take more time, and more stimulation, for you to get aroused and reach orgasm. If the problem interferes with your sex life, don’t rub harder — you could irritate the sensitive skin covering this organ. Instead, talk to your doctor about possible treatments. It Loses Its Spring 8/10 The slightest breeze might have produced an erection when you were young. Now that you’re older, low hormone levels, less blood circulation, and nerve damage can make getting it up harder to accomplish. Erectile dysfunction becomes more of a problem the older you get. By age 70, about 70% of men will have trouble getting an erection. Fortunately, doctors have a number of drugs, devices, and surgical solutions to this problem. It Changes Color 9/10 Fatty deposits can build up inside the walls of your blood vessels as you get older and limit the amount of blood that flows through them. Blood is what can give the tip of a penis a pink color. As blood flow slows, the penis head turns a lighter shade. Rarely, a change in penis color is a sign of cancer. If you also have other symptoms, like a bump or sore on your penis, see a doctor. It Goes Bald 10/10 Pubic hair thickness varies from person to person and based on how much grooming you do. The hair around your penis, like the hair on your head, thins with age. Because it’s less visible than the hair on your scalp, you may not feel the need to do anything about it. But a hair transplant is always an option if you are sensitive about baldness down there.
Ways Your Vagina Changes as You Age
Your Vagina Is Going Through Some Things 1/10 Just like the rest of your body, your vagina ages. Once you get close to menopause, its parts don’t look or function the same they did when you were younger. Dryness, drooping, and a lack of lubrication are all issues at this stage of life. These changes are natural, though their effects on your bathroom habits and sex life may not be welcome. It’s Pretty Dry 2/10 The hormone estrogen keeps the tissues of your vagina healthily plump and moist. When estrogen levels drop around the time of menopause, those sensitive tissues are left high and dry. Dryness is one of the more distressing symptoms of menopause. It can make sex uncomfortable or even painful. Use a water-based lubricant to reduce friction. And have sex regularly to keep up the moisture you still have. There’s Less Hair Down There 3/10 Your hair goes through natural cycles where it grows for a period of time and then falls out. As your hair gets older, its growth cycle shortens. At the same time, a drop in estrogen makes testosterone your body’s dominant hormone. Testosterone fuels hair loss. When more hair falls out than your body can replace, you’ll start to see areas of thinning. It happens on your scalp, and it happens down there, too. Your Labia Is Looser 4/10 Skin tone gets worse because of the age-related loss of elastin and collagen — proteins that once kept it taught. That’s true for the skin on your face as well as your labia — the folds on either side of your vagina. Sagging is less obvious when it’s inside your pants, but if it bothers you, there are surgical procedures to plump and firm up your labia. There’s Drooping 5/10 The muscles of your pelvic floor act like a sling that supports your uterus, bladder, rectum, and the top of your vagina. Childbirth and menopause weaken these muscles, which can make the organs in your pelvis droop. This is called prolapse. Sometimes an organ falls all the way into the vagina and creates a bulge. Devices and medical procedures can give your pelvic organs a lift and treat prolapse. You’re Going Gray 6/10 You might expect the hair on your head to go gray as the years pass, but finding your first gray hair down there can come as a big shock. Your pubic hair turns gray for the same reason that the hair on your head does. As you age, the pigment cells inside each hair follicle die and stop producing the chemical melanin that gives your hair (on top and down below) its color. As melanin production slows, your pubic hair turns gray or white. You Have Shrinkage 7/10 The loss of estrogen around the time of menopause makes the once-stretchy tissues of your vagina thinner and less elastic. This is definitely a case of “use it or lose it.” If you don’t have sex often enough, your vagina can get shorter and narrower. So when you do have sex, it will hurt. Maintaining a healthy sex life (with a partner or a vibrator) will keep your vagina loose and limber. Sex Makes You Sore 8/10 You’ll feel the loss of estrogen when you try to make love. Dryness plus thinning of tissues in the vagina add up to painful penetration. Over time, the delicate tissues can tear and bleed. Don’t let fear of pain keep you from a healthy sex life. When you avoid sex, it can make the problem worse. Use a water-based lubricant. If that doesn’t help, ask your doctor about estrogen therapy or other treatments. Your Vulva Isn’t the Same 9/10 You may not be well-acquainted with your vulva — the opening and outer lips of your vagina. But if you’ve held a mirror down there recently, you may have noticed some changes. For one thing, it’s probably paler than it used to be. The lighter color is due to reduced blood flow from lower estrogen levels. The inner lips have shrunk for the same reason, and they may be drier than they were before. You Get More UTIs 10/10 Sudden urges to use the bathroom or pain when you pee could be signs of a urinary tract infection (UTI). Your vagina is home to lots of bacteria — some good, some bad. The loss of estrogen around menopause changes the climate down there, leaving more bad bacteria than good. That’s why women have more UTIs as they age. Vaginal estrogen therapy can increase helpful bacteria and reduce the number of infections you get.
THE AMAZING BENEFITS OF SLEEP
Sleep is often underestimated in our fast-paced, busy lives, but its significance for our overall health cannot be overstated. In fact, getting quality sleep is just as essential as maintaining a balanced diet and staying physically active. Let’s delve into some of the remarkable benefits of sleep for your health: Enhanced Cognitive Function: Adequate sleep is crucial for optimal brain function. It helps with memory consolidation, problem-solving abilities, and creativity. When you wake up after a good night’s sleep, you’re more likely to be alert and mentally sharp.Improved Mood and Emotional Well-Being: Lack of sleep is closely linked to mood disorders such as depression and anxiety. Getting enough rest allows your brain to regulate emotions effectively, leading to a more stable and positive outlook on life. Physical Health: Sleep plays a pivotal role in maintaining physical health. It helps regulate hormones that control appetite, making it easier to manage weight. Moreover, it supports the immune system, reducing the risk of infections and chronic diseases. Heart Health: Quality sleep is associated with a lower risk of heart disease. During sleep, your heart rate and blood pressure naturally decrease, reducing the strain on your cardiovascular system. Consistent sleep patterns also help maintain a healthy balance of blood sugar and cholesterol levels. Enhanced Physical Performance: Athletes and fitness enthusiasts understand the importance of sleep for recovery and performance. During deep sleep, the body repairs muscles, tissues, and bone, contributing to improved physical performance and faster recovery from workouts. Stress Reduction: A good night’s sleep helps your body and mind cope with stress more effectively. It regulates the stress hormone cortisol, making you more resilient to daily challenges. Enhanced Immunity: Sleep is like a natural immune booster. While you sleep, your body produces cytokines, proteins crucial for immune health. These help fend off infections and keep your immune system robust. Longevity: Research has shown that consistent, quality sleep is associated with a longer life expectancy. It reduces the risk of premature aging and age-related diseases. Improved Skin Health: Beauty sleep is not a myth. During deep sleep, your body releases growth hormones, which aid in the repair and regeneration of skin cells. This can lead to a healthier complexion and a more youthful appearance. Better Decision-Making: Sleep-deprived individuals often struggle with decision-making and impulse control. When you’re well-rested, you’re better equipped to make sound choices and resist temptations. Incorporating good sleep hygiene practices into your daily routine, such as maintaining a consistent sleep schedule, creating a comfortable sleep environment, and limiting caffeine and screen time before bedtime, can significantly improve your sleep quality. Prioritizing sleep as an essential component of your overall health can lead to a happier, healthier, and more productive life. So, tonight, give yourself the gift of a restful night’s sleep – your body and mind will thank you for it
THINGS YOU SHOULD AND SHOULD NOT DO AFTER SEX
After sex, there are several things you should and shouldn’t do: Things you should do: Things you shouldn’t do: Remember that these guidelines can vary depending on individual preferences and relationship dynamics, so open communication and mutual respect are essential in any sexual relationship.
SIGNS YOU ARE IN PERIMENOPAUSE
Perimenopause is the transitional phase leading up to menopause when a person’s body undergoes hormonal changes. Here are some signs that you may be in perimenopause: It’s important to note that perimenopause can begin in the late 30s or early 40s and last for several years before menopause, which is when menstruation ceases for at least 12 consecutive months. If you suspect you’re in perimenopause or experiencing concerning symptoms, it’s advisable to consult a healthcare provider. They can help confirm the diagnosis and discuss potential treatment options to manage symptoms and promote overall well-being during this transitional phase.