Why you must try kegel exercises for an amazing sex life!

Kegel exercise, also known as pelvic floor exercise, is the repeated contraction and relaxation of the pelvic floor, which is the muscular base of the abdomen connected to the pelvis. These simple exercises are proven to enhance the functioning of the pelvic organs and improve sexual health. How you ask? read on to find out.

Both men and women can improve their sex life to a great extent by practicing Kegels.

How does it improve sexual function in women?

 tones and strengthens the vaginal muscles that boost arousal

 causes a tighter grip during intercourse

 leads to more intense contractions during orgasm

How does it improve sexual function in men?

 allows for men to have stronger, long-lasting erections

 keeps the hips and pelvic region healthy

 leads to greater control over ejaculation

 prevents the occurrence of erectile dysfunction

How does kegel exercise betters sex life?

To get started on kegel exercises for a better and healthier sex life, follow these simple steps:

1. Locating the right muscles: the most important part of doing kegel exercises is locating the pleasure-maxing muscles in the pelvic region. This can be done by stopping urination midstream or blocking the passage of gas. Once you've successfully managed to identify the target muscles, kegel exercises can be done anywhere at any time.

2. Staying focused: it is important to stay focused on exercising the pelvic floor muscles. Easy breathing while doing the exercise and keeping from flexing other muscles in the abdomen and buttocks are necessary parts of the routine.

3. Sharpening the technique: practice tightening and releasing the pelvic floor muscles till you have perfected the technique, working up to a 10-second hold before releasing and relaxing for 10 seconds between each contraction.

Repeat daily

Get into a regimen doing 10 to 20 kegel exercises three times a day, holding each one for 10 seconds.

Kegel exercises will not only improve your sex life, but also combat disorders of the bladder and lower intestines. Plus, they've been proven to enhance orgasms, turning them into more frequent occurrences than before.

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Related Tip: 5 Do's + Don'ts for a Healthy Sex Life

Why You Must Try Kegel Exercises for an AMAZING Sex Life!

Why every 1 in 5 Women in India suffers from PCOS? (And what they need to know)

Polycystic ovarian syndrome (PCOS) is a medical condition related to a woman’s endocrine system. Generally, this disorder is characterised by an imbalance of the sex hormones (oestrogen and progesterone), which leads to the development of multiple small cysts in the ovaries. Symptoms of PCOS include acne, irregular menstrual cycle and depression to name a few.
The causes of PCOS have not been accurately identified so far, but researchers suggest that the following factors might contribute to the onset of the condition.

1. Increased amount of insulin secretion- Women suffering from insulin resistance may get PCOS as their body is not able to effectively use this insulin, which results in increased insulin secretion by the pancreas. This, in turn, triggers more androgen (male sex hormone) production in the ovaries, making it difficult for the ovaries to ovulate.

2. Lower inflammation levels- The white blood cells present in your body form resistance against infections through a response termed as inflammation. Women with lower inflammation levels are likelier to get PCOS as the decreased levels stimulate polycystic ovaries, thereby producing more androgens.

3. Genetic factor-  If you have a family history of PCOS, it’s highly probable that you may also get it as the disease is linked with your genes.

How To  Live with PCOS

PCOS comes with numerous side effects like acne, obesity, infertility, excessive facial or body hair among others. There are certain lifestyle changes, which you may consider to manage PCOS and minimise its side effects.

1. Change your diet - Opt for a low carbohydrate, low sugar diet to keep your insulin levels in control, as insulin is responsible for increasing the severity of PCOS symptoms. 

2. Try to maintain an ideal body weight - Obesity is known for worsening insulin resistance, and you can prevent this by regularly keeping your weight in check. You can practice some easy at-home exercise to reduce weight besides having a balanced diet.

3. Get yourself checked regularly - Visit a doctor and get yourself checked regularly for potential health risks as PCOS is often associated with increased chances of diabetes, heart diseases, certain forms of cancer, hypertension, and high LDL (bad) cholesterol levels.

4. Join a support group - Joining a PCOS support group will help you cope with your emotional difficulties, while helping you to live a better life by cultivating an optimistic outlook.

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Every 1 in 5 Women in India suffers from PCOS! Why? (And what they need to know)

Imbalance in the hormones is the primary cause of the polycystic ovarian syndrome. The polycystic ovarian syndrome may result in an enlarged ovary with accumulated fluids. This disorder may lead to various changes in your appearance.

The various symptoms of this disorder are:

1. Acne: This disorder may cause or aggravate acne on your skin.

2. Abnormal periods: You may face irregularities in your periods as the intervals between periods may extend for more than 35 days or heavy periods.

3. Excess androgen: The male hormone known as androgen may increase in the female body which results in facial hair and excessive body hair. It may also cause acne.

4. Hair loss: This syndrome may lead to thinning of hair on the scalp and thus, resulting in hair loss.

5. Enlarged ovaries: The ovaries may be enlarged with various fluid filled sacs.

The various causes of polycystic ovarian syndrome are:

1. Low-grade inflammation: The body's immune system produces various substances that fight foreign infections in the body. If you are affected by the polycystic ovarian syndrome, then you are more likely to be affected by inflammation which causes androgen production in the body.

2. Heredity: If someone in your family has this disorder then you are more likely to be affected by this disease.

3. Insulin: Insulin is a hormone that allows the cells the body to produce energy in the body. You may experience insulin resistance which means energy production in the body may be hampered. It may also lead to increased androgen production which may impair the ovaries&#x2019; ovulation ability.

Polycystic ovarian syndrome may lead to various complications in the body:

1. Sleep apnea

2. Irregular blood pressure

3. Type 2 diabetes

4. It may increase chances of cardiovascular diseases as it may lead to metabolic syndrome

5. It may lead to symptoms of anxiety and depression

6. You may experience heavy bleeding in the uterine region

7. It may lead to complications in the cholesterol levels in the body

Polycystic Ovarian Syndrome

Are you experiencing problems with your periods because of hormonal imbalance? This condition, known as PCOD and PCOS, or polycystic ovary syndrome, may make it difficult for you to get pregnant, and unwanted changes in your appearance are also indicated. In most cases, women with PCOD develop small cysts in their ovaries. These cysts may not be harmful or cancerous, but they cause hormone imbalance in your body.

Causes

The specific causes of PCOD are yet to be determined. In PCOS patients, the ovaries produce excess androgens or male sex hormones, which result in an imbalance in ovulation, acne breakout and development of excess body hair. Your body faces problems using insulin and develops insulin resistance. Genetics are considered to be a key factor that determines a woman s chance of getting PCOD.

Symptoms

The symptoms of PCOD are mild in the beginning. The most common symptoms are as follows:

Weight and difficulty in weight loss.

Acne breakout.

Development of excess hair on the face and body, which is not a feminine feature. Thicker and darker facial hair and unusually excessive hair on the belly, chest and back are also indicated in some women.

Thinning of hair on the scalp.

Irregularity with menstrual periods. Commonly, women with PCOD experience less than 9 periods during a year. Some women may have no periods at all, while others experience heavy, abnormal bleeding.

Fertility problems are likely in women with PCOD.

Depression.

Treatment

The treatment of PCOD aims at relieving the symptoms and preventing long-term health problems associated with the condition. PCOD can be treated and managed by using the following measures:

You should keep fit and undertake regular exercise and work out. Walking is an ideal exercise which you can opt for.

You should eat heart healthy food which includes vegetables, nuts, fruits, whole grains and beans. Avoid foods which contain saturated fats and these include fried food, meat and cheese.

Losing weight is beneficial for your health if you have PCOD. Losing even a small amount of weight will help in balancing your hormones and regulating your menstrual cycle.

Quit smoking as smoking increases the levels of androgen in your body.

Birth control pills are also prescribed for reducing your symptoms, and fertility medicines are prescribed in case of infertility issues because of PCOD.

It is recommended for you to consult a gynaecologist on experiencing any symptom of PCOD. This will enable early diagnosis so that you can start with the treatment measures before the condition worsens.

PCOD - Causes, Symptoms and Treatment

In an incredibly fast paced and unhealthy lifestyle of the modern world, irregular menses aren t exactly an unusual situation. The length of a monthly cycle may either last longer than usual or end earlier than usual, only to begin in a short while again, accompanied by greater abdominal pain and blood loss. Irregular cycles may vary from 8 to 21 days or more. The variation of 21 days or more is considered highly irregular and abnormal. A woman may face some menstrual irregularities at both ends of menstrual life, (onset- menarche and end of cycle- menopause) which is normal and in most of the cases, it is self-establishing. 

Causes of Irregular Menstrual Cycle: 

The cause of irregularities in menstrual cycle is basically hormone imbalance. The altered levels in the body lead to irregular cycles. There are many factors in routine life which affect hormonal balance. Some of them are: 

Poor diet or wrong dietary habits 
Stress and anxiety, thoughts and emotions
Lifestyle: Lack of physical activity and exercise, too much physical exertion, stress and strain during menses. 
Illness: Long-term illness like fever, tuberculosis, thyroid problem etc. 
Medication: Certain medicine if taken for a long time, like oral contraceptive pills, hormonal therapy etc., alters hormonal balance. 
Imbalance of Tridosha (vatta, pitta and kapha) in body, leads to irregularities of reproductive system. 
As per Ayurveda, Vatta is the main culprit in menstrual irregularities. 

How To Deal With Menstrual Irregularities:

With the sudden acceptance of eastern concepts of yoga and organic and indigenous medicines around the world, Ayurveda has gained importance in treating irregular menses, gynecological and obstetric problems. 

Lifestyle and Food- There is no alternative for lifestyle and food habits correction. Eating healthy and nutritious food, regular exercise, yoga, physical activity, outdoor games lead to good physical health. 
Meditation and Breathing: Exercise is good for taming hormones. It keeps a person physical and mentally healthy. 
Avoid heavy physical work during menses. 
A good oil massage over body keeps Vatta in balance (one of the important tridoshas of body: vatta, pitta and kapha). 
Ayurveda has proven to be much helpful in regulating the menstrual cycles. According to certain studies, Ayurveda came in rather handy while tackling PCOS, a disease distressing 1 in 3 women today. It is certain that Ayurveda medicines work better in certain scenarios and definitely have fewer risks in comparison to allopathic medicines and surgeries. Over a period of time, they have proven much more beneficial in overcoming the irregular menses and the irritation along with the accompanying pain and PMS symptoms. Ayurvedic medicines use herbs and roots and almost everything found in nature to discover a rather organic cure for diseases. Certain plants like Shatavari are used to reduce the much spoken about mood swings or PMS symptoms during periods which can only worsen in case of an irregularity. The bark of the Ashoka tree has proven to be quite helpful in relieving menstrual pain and excessive bleeding. Other plants and their parts like the Lodhra, Guggul, Guduchi and Amlaki, Jatamansi etc. are useful in regulating periods and reducing the stress and irritation accompanied by it. 

Panchkarma- Basti therapy (Enema- administration of medicines through rectal route). In this treatment, decoction of different herbs and medicated oils are used for giving enema. Basti has proven its efficacy since centuries, for treating Vatta. A course of 5, 8, 15, 30 or 60 basti, as per person s requirement can be given for menstrual problems. Irregular periods, although are faced by a large chunk of women, pose different symptoms for different people and hence individualized treatment is advised.

Irregular Periods - Ayurvedic Home Remedies to Treat It

Menopause brings about a lot of changes in a woman's body. It not only signifies the end of her fertility and child bearing days, but it is a sign of growing age and the body progressing in a new direction of aches, pains and vulnerability. While some of these are natural, others can prove to be dangerous as it significantly increases the risk of heart disease (unlike common myths, women do get heart attacks). The risk factor is also goes up if the woman suffers from diabetes, obesity and high blood pressure. One of the widely known, but well ignored fact remains that women with a sedentary lifestyle increase their risk and vulnerability to all of these diseases. A family history in heart disease can also turn into a risk factor when menopause sets in.

The natural age of menopause is considered to be around 50 and when a woman reaches this age, the estrogen levels in her body experience a sharp drop. This hormone is partly responsible in maintaining heart health in women. Other factors that are triggered during menopause include changes in body fat distribution from a gynoid to an android pattern, reduced glucose tolerance, abnormal plasma lipids, increased blood pressure, increased sympathetic tone, endothelial dysfunction and vascular inflammation. 

Experiencing menopause? Here's how you can lower your risk of heart disease

A healthy lifestyle never comes by accident, only by choice. And this is an essential key in controlling diseases that come as a side effect of menopause too. Here are some thing you can do:

    Walk / Exercise: This isn't a 5-day week practice. You need to exercise throughout the week in order to maintain heart health. It helps your heart to pump blood through your body and also reduces risks to other diseases like high blood pressure and cholesterol. One key benefit is that it helps keeps the weight off - that should be good reason to walk an extra mile.
    Choose a healthy diet: Most people mistake a diet to be about not eating the things you really like. A good diet can be made very tasty and can also be portioned in such a way that it leaves less room for craving. As always avoid the junk, deep fries and extra helping of cheese.
    Hormonal therapy: There has been contradicting evidence on hormonal replacement therapy for estrogen can lower the risk of heart disease. Some women continue to be advised this treatment based on their particular case history, especially for women who undergo surgical menopause (when the uterus and other reproductive organs many have to be removed due to life threatening conditions like cancer).

Why Women Are More Vulnerable to Heart Diseases Post Menopause

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