If you are experiencing problems reaching orgasm, you are not alone. These difficulties can be longstanding or relatively new, and their root causes can be physiological, psychological – or even a combination of both. The good news is there are several strategies you can implement that can help combat this frustrating and upsetting issue.
1. Make time for Kegels
Kegel exercises are renowned for their ability to strengthen the pelvic floor muscles, and a robust pelvic floor is closely linked to improved sexual health. These exercises involve contracting and relaxing the muscles that support the bladder, uterus, and rectum, and they play a crucial role in sexual satisfaction for both men and women.
When you engage in regular Kegel exercises, blood flow to the pelvic region is enhanced. This, in turn, leads to greater sensitivity and responsiveness. For women, the pelvic floor can become weakened during pregnancy and childbirth, which can result in difficulties reaching orgasm. Kegels strengthen these muscles, resulting in more intense orgasms.
To get started with Kegels, pinpoint the pelvic muscles by using the same muscles you’d use to stop the flow of urine midstream, preferably in a seated position or while lying down. Once identified, incorporate sets of Kegel exercises into your daily routine. However, for an even more targeted and effective workout, consider using a Kegel trainer to up your Kegel game.
2. Mindfulness
Achieving better orgasms isn’t just about the heat of the moment; it’s about embracing a holistic approach to sexual health – and that includes the mind. There is a significant mental aspect to sexual satisfaction, and stress and anxiety can be major barriers to better orgasms. What’s more, fear about failing to climax can then (consciously or unconsciously) add further stress, resulting in a vicious cycle.
Incorporating mindfulness techniques, which involve focusing on being present in the here and now, can be a powerful tool to alleviate stress. Meditation or deep breathing exercises can also bring your focus to the present moment and have an overall positive effect on your mental health.
3. Stay adequately hydrated
A well-hydrated body is essential for overall health, and sexual health is no exception. Dehydration quickly leads to decreased vaginal lubrication. To ensure optimal sexual function, keep a water bottle on hand to ensure you drink an adequate amount throughout the day.
4. Focus on quality nutrition
In today’s chaotic world, it can be all too easy to slip into poor-quality eating habits, grabbing snacks here and there and failing to pay attention to healthy eating. However, a balanced diet rich in nutrients can positively influence sexual health.
Foods high in antioxidants, such as fruits and vegetables, contribute to improved blood flow, benefiting arousal. Omega-3 fatty acids, found in fish, flaxseeds, and walnuts, can also support sexual health by promoting healthy blood vessels and hormone production. Leafy greens, avocadoes, and other nuts and seeds also play a role in contributing to hormone balance and general well-being.
5. Make time for exercise
We all know that regular physical activity is a key component of a healthy lifestyle, but did you also know that it can positively impact sexual function? Exercise promotes blood circulation, which is crucial for arousal and the physical responses associated with orgasm.
Aerobic exercises, such as running, swimming, or cycling, can enhance cardiovascular health, improving blood flow to all areas of the body, including the genitals. Strength training exercises, like weightlifting or Pilates, can also contribute to increased muscle tone and flexibility, positively influencing the ability to reach orgasm.
Coping with difficulties in achieving orgasm can be a distressing experience that extends beyond the bedroom. However, it’s essential to recognize that you’re not alone in this journey. Empowered by the right knowledge and a proactive approach, numerous individuals have successfully navigated and overcome obstacles to reach fulfilling orgasms.