Dr. Hemant J. Bhatt

Exercising regularly has many benefits for the body and many times these benefits can be life changing. It has been proved that doing exercise sets the foundations for a happy sex life as well. While exercising the brain releases endorphins the sex hormone. These hormones not only spice up the sex but also help in digestion, lower the heart rate, blood pressure and cortisol and ease the body.

Here is how exercising routinely can improve the relationship in bed and make a huge difference: 

1. Blood Circulation: Blood flow and the exciting sensation is very important prior to and during sex. When a person exercises regularly then there is an increase in the blood circulation and thus the blood is pumped to all parts of the body. In women who exercise, the circulation increases the fluids of the vagina which in turn helps in a quicker lubrication when in the act.
2. Release of Endorphins: Having a clear mindset while having sex is very important. This is more important for women as they tend to over-ride things, thus working best when they have a clear mind and are able to concentrate only on the sexual act. When orgasm is achieved then endorphins are released which is basically a mood elevating chemical. It makes a person feel good and gives relaxed feeling of the mind and body along with euphoria. Endorphins are usually released during exercise, sports and sex. Along with the endorphins putting stress at bay and lifting the mood it also give a clear mind for the sexual activity.
3. Longer and Stronger Orgasms: On average orgasm in men and women lasts for 10 and 20 seconds, respectively. With exercise one can easily extent this time, pleasure and strength of the orgasm. On contraction of the pelvic floor muscles an orgasm is achieved. When these muscles are kept strong then a longer orgasm is achieved. Sacrum is the area which supports the pelvis and spine; when it is exercised with glutes then it helps in strengthening the muscles. Also, kegels, squats, and pelvic thrusts are some of the exercises which can be done.
4. Increases Self-confidence: A sexiest trait is that someone can show is that they feel good and confident about the way they look. Studies prove that people who exercise regularly and have good fitness levels display good confidence in their sexual acts and desirability.
5. Exercises the Brain: It is said that a great sex usually starts in the mind and the brain is a mighty sex organ. Thus it is of utmost importance that the brain must be fed with nurturing information, so that it becomes stronger. Research backs that by simply changing the way we think can change the brain to react to situations.

Exercising outdoors is always fun and refreshing for the body. It de-stresses the mind and increases energy in the body. Most people prefer outdoors workout due to the pleasant weather. There are many advantages of working out outdoors but you need to follow some tips to make sure your workouts are injury free.

Here are 4 tips to make your workouts safe:

1. Warm Up: Warming up before you begin your workout is very essential to a safe workout. A good warm up increases your heart rate and improves your blood circulation. It also improves the mobility of your joints, thus reducing the risk of injury. A sample warm up may consist of shoulder rotations, jogging in place, bodyweight squats and burpees.
2. Stretch: Stretching after your workout is essential for injury free joints. Stretching helps to ease the tension in your muscles and allows greater range of motion. Blood circulation also improves along with reducing soreness in your muscles. It lengthens the muscles and allows it to return to its natural position, thus improving posture of the body. Stretches are either classified as static and dynamic. Static stretches are stretches which are held for a fixed period whereas dynamic stretches involve moving through various postures.
3. Limit Sun Exposure: Make sure you are not over exposed to the rays of the sun. This may lead to various skin complications such as sunburns, tanning and even skin cancer. Too much sun exposure may increase free radicals in the skin, leading to various skin disorders. Apply a sunscreen before you head out as this will protect your skin. Wear proper gear such as caps and full sleeved clothing to protect your body from the harmful UV rays of the sun.
4. Wear the Right Footwear: If you love running on roads, then you need to take special care in selecting your footwear. Running on roads without proper cushioning may increase your risk of injuries such as shin splints and other calf injuries.

The removal of the uterus is known as a hysterectomy. This is a fairly common procedure and may or may not include the removal of the ovaries as well. A hysterectomy may be partial or complete and can be performed abdominally, vaginally or laparoscopically. A partial hysterectomy includes only the removal of the uterus and leaves the cervix in its place. A complete hysterectomy removes both the uterus and the cervix.

There are many reasons for women to undergo a hysterectomy. Treatment of uterine fibroids, endometriosis, uterine prolapsed and cancerous growths are the most common amongst these. There are alternatives to a hysterectomy in most cases and hence, a woman should know all the details about her case before undergoing such a surgery. The only case where hysterectomy is the only solution is in the case of cancerous growths.

The uterus does more than just act as a home for a growing fetus. Hence, the removal of a woman uterus can have a significant effect on her health.

Inability to bear children: For a woman in her thirties, the inability to bear children is the biggest effect of a hysterectomy. Some women may also experience a lowered libido. This is seen mostly in cases where the ovaries are removed along with the uterus. Some women may also face difficulties achieving an orgasm.

Anatomical changes: When the uterus is removed the spine compresses and makes the rib cage move downwards. This makes the hip bones move outwards and widen. As a result the anatomy of a woman changes to give her a wider waist and protruding belly. She may also lose a little height. Vaginal dryness is another physiological change that is triggered by a hysterectomy.

Surgical menopause: If the hysterectomy surgery includes the removal of ovaries, it is followed instantly by menopause. This is regardless of your age. If the ovaries are left intact, there is a risk of menopause occurring within the next five years. Some of the symptoms of menopause are:

• Hot flushes
• Depression
• Insomnia
• Fatigue
• Irritability and
• Vaginal dryness

Depression: Depression is a common side effect of a hysterectomy when it is performed on women in their thirties. The inability to bear children is partly responsible for this. This depression is usually temporary as long as the woman has a good support system in the form of friends and family. In some cases, this depression could also give rise to suicidal feelings. If you wish to discuss about any specific problem, you can consult a gynaecologist.

1. Spinach

2. Strawberries

3. Asparagus

4. Almonds

5. Dark chocolate

6. Peppers

7. Green tea

8. Ginger

9. Bananas

10. Garlic

11. Oat meal

12. Red wine

13. Watermelon

14. Pomegranates or Anaar

15. Coffee

and don't forget to work out at least 3 times a week.