This has two benefits.
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Let’s start with sleep
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Researchers looked at stopping the use of your smartphone just 30 minutes before falling asleep. The results? After only four weeks sleep latency was reduced (the amount of time it takes to fall asleep), the amount of time you were actually asleep increased, your sleep quality improved (meaning you were able to achieve those coveted deep sleep waves). They found a reduction in your pre-sleep arousal (or an improvement in your relaxation), and as an added bonus, the NEXT day participants had improved mood (this is definitely me) and working memory. Is there a downside to this? I can’t think of one.
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How blue light affects your body
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Your body needs to produce melatonin (a hormone that helps regulate your circadian rhythm) to let you know it’s time to sleep. This is done through your eyes exposure, or lack thereof to light. It has been shown that light lowers the production of melatonin and that blue light (from smartphones) is extra powerful at doing this, making it even harder for you to fall asleep.
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And now for the effect on your relationship
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This is the easy one, I bet you can guess it. You get that extra little bit of quality time together. You can nurture your connection, check in at the end of a long day, and snag a snuggle increasing your oxytocin secretion (creating those feelings of love).
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If you are struggling with your sleep, I can help! There are many ways (other than just this) to help you fall asleep and stay asleep through the night. You can wake up feeling refreshed, let me get you there.
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DOI: 10.1371/journal.pone.0228756
Tag: female sexual health
Add Sex to your Wellness Routine
Let’s say that again. And now let’s think about it.
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What does optimization mean?
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It’s realizing your best life. It’s ensuring you are experiencing pleasure more times than you’re missing out. It’s learning how to make your body work for you. It’s improving your relationship with your body, yourself and your overall health. It’s realizing there are many ways to experience pleasure, it’s making love not porn.
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When we usually seek help
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When something is WRONG. Not when something is not quite right. If we can live with it, we leave it. It doesn’t have to be this way. You know your body better than anybody else. You know when it’s off. So why not address it? It doesn’t have to be a major problem for it to be a MAJOR problem for you.
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What might be wrong?
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Multiple things. Your libido is low. You’re in a love-hate relationship with your body. You experience pain with sex (vulvodynia). You’ve never achieved an orgasm (anorgasmia). You have vaginal dryness. Your period causes you pain and discomfort every month so miss that week. That pesky UTI keeps coming back (or that yeast infection). Your body is not working for YOU period.
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I work with women to help put a pin on what is missing; what is not quite right and then we work together to develop a plan to fix it. Life’s to short to not fully experience pleasure, am I right?
Don’t Forget to Look at your Partner
The cliché about staring into a lover’s eyes? It’s backed by science.
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What the science says
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Eye contact is a cornerstone of non-verbal communication between individuals. (The others are tone, pitch, speed of speech and body language) Did you know that? Eye contact is a key element that connects people when they’re communicating, and it shows their level of intimacy with each other. This is why you feel uncomfortable holding a prolonged gaze with a stranger but are okay to do it with someone you trust.
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Eye contact in your relationship
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Eye contact tells us if our SO is listening and responding to us; it lets us know when we have their full attention, it allows us to see their emotions including when they’re concerned, happy, having fun and feeling love.
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It IMPROVES your communication
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When we look at why a lot of relationships end, it can come down to a breakdown in communication. In the age of screens, it’s becoming harder and harder to get that full attention we crave. When you’re trying to relate something important and their full attention isn’t given in the form of eye contact, people reported having their feelings hurt. If what they are trying to convey isn’t given the attention they feel it deserves, they can withdraw a little bit from that relationship.
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What to do about it?
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The good news here is that making time to give your partner your undivided attention in the way of eye contact can actually work to repair your relationship. It tells them I’m paying attention to you, I see you, you are what I am focusing on. It lets them know you’re interested in what they have to say. It’s that simple.
Yeast Infection Causes Explained
NO ONE LIKES THESE. I will attest to this.
A yeast infection or vaginal candidiasis is a yeast overgrowth in the vaginal canal. It can be itchy, uncomfortable and produce significant amounts of clumpy white discharge.
What is recurrent defined as?
More than four yeast infections in a one-year period.
What can you do?
Traditionally anti-fungal are used to treat yeast infections. This can be dosed either orally or vaginally, but due to the recurrent nature of the infection, the initial treatment is usually followed by at least 6 months of maintenance therapy. Aside from being on antibiotics for an extended period of time, these treatments are not guaranteed to work if the root cause of the yeast infection is not being addressed.
What a Naturopath will do
Your naturopath will take a deep look into WHY you are continually getting yeast infections and what is happening in your body specifically that is allowing this yeast overgrowth which is part of your normal vaginal culture (it should be there, just not in this quantity). You will be assessed on:
- Your vaginal flora & vaginal pH
- Your medication use
- Overall immune system health (this is VERY important to determine why your body isn’t fighting this)
- Your hormone levels (high levels of estrogen have been linked to yeast infections)
- Blood sugar regulation (the primary food source for these guys)
- Your gut microbiome
- And many other factors
From this, a comprehensive plan will be made just for YOU and your needs. The aim is to stop you from getting a yeast infection in the future, avoiding those antibiotics and helping you understand what to do if one pops back up.
The Less-Talked About Benefits of Cardio
Does Cardio Makes for Better Sex? Yes, yes it does.
When studying women who participate in cardiovascular exercise including cycling, running, swimming and a combination of the three, researchers found that the women who had a regular moderate intensity exercise routine reported a lower level of female sexual dysfunction, orgasm dissatisfaction and trouble becoming aroused.
How does this work?
Exercise affects your body on a physical, emotional and psychological level. Basically, exercise improves your blood flow, strengthens your muscles, makes you feel good, it releases endorphins and decreases stress. These factors work together to have an overall increase on your libido.
Your thoughts on your body
People who regularly exercise tend to feel more comfortable and confident in their body. This translates to more self-confidence, better body image and a more fulfilling sex life. These women tend to be better at appreciating what their body is capable of and communicating what their body needs to feel good.
If you’re in a rut, how about trying some cardio to boost your libido up!
How Sex Can Lead to a UTI
If you are an adult woman, there’s a 50-60% chance you have had or will get a UTI (Urinary Tract Infection) in your lifetime. If you’re sexually active, that increases your chances, it being the major risk factor for younger women. That’s one out of every two of us.
The question is why does this happen?
Let’s look at the science, the female urethra is much shorter than its male counterpart making it a. lot more susceptible to bacteria entering and colonizing where it shouldn’t. The majority of UTI’s are caused by the E. coli bacteria that are naturally present in the digestive tract.
During sexual activity, bacteria from your partner’s genitals, anus, fingers or sex toys can get pushed into your urethra allowing the bacteria to make a home and causing you discomfort.
What do I do about it?
Good news is that you can greatly reduce the risk. Steps to take to avoid getting a UTI are peeing directly after sexual activity to flush out your urinary tract, always wiping front to back to avoid pushing the bad bacteria into your urethra, cleaning your sex toys after each use, having your partner wash their hands before engaging in your fun and sleeping in breathable clothes (if you wear any at all) to maintain air circulation and avoid a moist area.
If you are experiencing recurrent UTI’s it’s a good idea to seek treatment from a Naturopathic Doctor to find the underlying cause of your problem. I would be happy to help!
DOI: 10.1177/1756287219832172
You Should Masturbate
Masturbation is normal and healthy. ?
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Masturbation leads to having an orgasm which is quite important. It has numerous health benefits on your body. Let’s start with its ability to improve your immune system, decrease your stress levels, improve your relationship with your body and provide pain relief.
Should every woman be doing it?
YES. Masturbation is not for men only. It is for everyone. Forget the shame associated with it and embrace it. You will thank yourself later.
How orgasms make your immune system stronger
Orgasms increase your levels of IgA. IgA is an immunoglobin that is your body’s first line of defense against infection. It stops bacteria and viruses from sticking to your mucosal surfaces which are mostly found in your respiratory, gastrointestinal and urogenital tracts. This is big if you don’t want to get sick especially with cold and flu season around the corner. A study done in college age adults found that having an orgasm 1-2 per week increased their IgA levels by 30 percent.
The stress-orgasm connection
You know that feeling you get when you are on edge and everything is bothering you? You don’t want to be touched, your anxious and everything is overwhelming? This is when you need to masturbate. Trust me. This is your remedy to relax. Your body releases a mass dose of oxytocin right as you climax. This is your natural anti-stress antidote. As your oxytocin levels increase, your cortisol (stress hormone) and blood pressure fall, helping you bliss out.
DOI: 10.2466/pr0.94.3.839-844
Incontinence and the Pelvic Floor
FALSE
A weak pelvic floor is when the muscles in your pelvic floor are unable to contract enough to hold up your pelvic organs or control your bladder and bowels the way you would want to. An overactive pelvic floor is when your muscles are so tight, they are unable to relax and contract normally and cannot contract further when you are trying to hold in your urine. Picture a spring that is tightly coiled; there is no more space for it to compress no matter how hard you try. This is how a hypertonic pelvic floor leads to incontinence. For a muscle to be functional, it must be able to both contract and relax, just like any other muscle in your body.
What Am I Looking For?
Signs that you may have an overactive pelvic floor include: pelvic pain, painful sex, urinary incontinence, urinary frequency, incomplete emptying of your bladder, hesitancy or delayed start of stream, constipation or straining.
How Does This Happen?
There’s not one cause, several activities can lead to a tight pelvic floor. It could be due to excessive exercise, holding in your stomach, holding your bladder when you’re out, high stress levels that cause overall tension, IBS, vulvodynia and endometriosis among others.
Will Kegals Help?
Kegals work to strengthen the pelvic floor. In this case the pelvic floor is already so tense that it will not help and may even worsen the pelvic dysfunction that you are experiencing.
If you think you might have might have an issue with your pelvic floor, book an appointment with me to find out.
The Importance of Fun in your Relationship
Hopefully.
Play is all about exploring and expanding your mind, being spontaneous, trying out new ideas, thoughts, and behaviours. Play allows our minds to be free, allows us to be lighthearted and includes all the things we find enjoyable, funny or entertaining.
Play in your relationship.
When we allow ourselves to be playful with one another, it can say a lot about our relationship. It shows the level of intimacy we’re comfortable with, can help us moderate a fight, allows us to test out the weird things were not quite sure about, let’s us be creative, gives us another form of communication and most importantly can help to build intimacy in your relationship as play requires a certain level of vulnerability and trust with your partner.
So playfulness can improve my relationship?
YES. A study done on romantic partnerships found that there was a significant positive association between the amount of play and relationship closeness in romantic relationships. Playfulness facilitates relationship satisfaction BECAUSE it brings out positive emotions within the relationship. When we are having fun, we are generally happier, when we choose to have fun with our partner, this strengthens and deepens your bond.
This is a PSA, don’t forget to play, flirt and have fun with your significant other!
DOI: org/10.1111/1475-6811.00019
The Importance of your Routine PAP
What is it?
A PAP test is a screening procedure that tests for cervical cancer in women. It involves the collection of cells from the women’s cervix using a swab that can then be tested. Early detection of abnormal cells, is key to preventing the development of cervical cancer.
When do I get one?
If you’re a sexually active female, you should get your first PAP by the age of 21 and every 3 years after that. Sexual activity includes penetration by a finger, a penis or receiving oral sex. If you haven’t started being sexually active at this time, you can wait until you are to begin your regular screenings.
Women can discontinue screening at age 70 if their 3 previous results were negative.
What do my results mean?
Before cervical cancer develops, the cells of the cervix become abnormal. This change is referred to as dysplasia of the cervix. This is a pre-cancerous condition and does not mean you will develop cancer, in fact most women at this stage do not. If abnormal cells are found, you are referred to a specialist for further investigation and monitoring. This can be done by a colposcopist, gyne-oncologist or a gynecologist.
Ref: Ontario Cervical Screening Guidelines
A New Way to Sleep
The answer is YES!
Okay. This is a big one because it is not done nearly as often as it should be. Let’s take a step around all the reasons we don’t do this and focus on all the health benefits it brings to you.
It DRAMATICALLY improves your sleep.
Achieving the coveted eight hours of uninterrupted sleep is elusive for so many people. We all know when we don’t sleep/ sleep well we are more easily stressed, anxious and prone to being set off by the smallest thing. This is because a lack of sleep disrupts your normal cortisol curve (this is your stress response hormone) and good quality deep sleep can help bring this back to normal regardless of what is happening in your day to day life.
How does going to bed nude help with this?
Well to start, it’s better for your body temperature. Your body temperature actually plays a role in your circadian rhythm (your body’s natural sleep-wake cycle). As the day winds down, so does your body temperature signaling to your body it’s time to get ready to sleep. By not wearing your pjs, you are able to help your body maintain this optimal temperature which in turn helps you fall asleep faster. Next, your body temperature has an impact on your ability to achieve and cycle through REM sleep (where you dream). People deprived of REM sleep report being more anxious, depressed and less able to perform tasks. By keeping your body at its optimal temperature, you get to achieve optimal sleep. This helps you wake up feeling more refreshed and ready to take on the day.
If your sleep is off, why not try sleeping naked? You don’t know what you are missing out on.
The Need to Knows of Vaginismus
Have you heard of VAGINISMUS? This is a pain that you do not have to live with.
This is the umbrella term for the involuntary contraction of the pelvic floor when something tries to enter your vagina. This could be a tampon or a penis or anything in between. The pain experienced by those suffering from this also has a range from slight discomfort or tightness to a stabbing sensation that you can’t get through. This can lead women to avoid sexual intercourse out of fear, pain or failure of previous attempts.
What causes it?
The limbic system in our brains is responsible for perceiving our sensory information (touch) and controlling reactive bodily functions. In the case of vaginismus, the involuntary tightening of the pelvic floor muscles is due to an overreaction of the limbic system. This in turn can cause hypertonic (tight) pelvic floor muscles that are unable to relax to allow an object inside or hypersensitive nerve endings that become too stimulated upon touch.
As a Naturopath and a Pelvic Floor Therapist, I take a full body approach, assessing your pelvic floor muscles for dysfunction as well as looking for internal sources of inflammation and working with you on your emotional reaction to touch to get you back to enjoying your sex life or using a tampon, whichever is your goal!