8 ways to help you have a better sex life

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         The physical changes your body goes through as you age can also have a major impact on your sexuality. Decreased hormone levels and changes in the functioning of the nervous system and circulatory system can lead to sexual problems, such as erectile dysfunction or vaginal pain. Such physical changes often mean that the intensity of sexuality in youth may give way to more restrained responses in middle age and later in life. But the emotional byproducts of maturity—increased confidence, better communication skills, and less inhibition—can help create a richer, more nuanced, and ultimately satisfying sexual experience. However, many people don't realize the full potential of sex in later life. Here are some things you can try at home.

      1.Use lubricating oil. Often, vaginal dryness that begins during perimenopause can be easily corrected with lubricants and gels. Feel free to use these methods to avoid painful sex—the problem can snowball, slowly reducing libido and increasing tension in the relationship. When the lubricant no longer works, discuss other options with your doctor.

      2.Maintain physical contact. Even if you're tired, nervous, or upset about the issue, kissing and hugging are essential to maintaining emotional and physical connection.

      3.Practice stroking. This sensory-focused technique used by sex therapists can help you re-establish physical intimacy without stress. Variations of these exercises are available in many self-help books and educational videos. You can also ask your partner to touch you in the way he or she would like to be touched. This will give you a better idea of how much pressure you should use, from mild to firm.

      4.Try different poses. Developing a set of different sex positions can not only increase interest in sex, it can also help overcome problems. For example, adding stimulation to the g-spot can help a woman orgasm when a man enters his partner from behind.

      5.Write down your fantasies. This exercise can help you explore activities that you think might excite you or your partner. Try to think about the experience or movie that woke you up and share your memory with your partner. This is especially useful for people with low libido.

      6. Do Kegel exercises. Both men and women can improve their sexual health by exercising their pelvic floor muscles. To do these exercises, tighten the muscles you will be using if you want to stop peeing in the middle. Hold the contraction for two to three seconds, then relax. Repeat 10 times. Try to do five sets of exercises every day. These exercises can be done anywhere—driving, sitting at a desk, or standing in line to checkout. At home, women can use vaginal dumbbells to increase muscle resistance. Talk to your doctor or sex therapist about where to get these and how to use them.

      7.Try to relax. Do something soothing together before sex, like play a game or go out to a hearty dinner. Or try relaxation techniques like deep breathing exercises or yoga.

      8. Use a vibrator. The device can help a woman understand her own sexual response and allow her to show her partner what she likes.

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