A health and wellness blogger with a passion for empowering people through informed choices. He combines his expertise in science and healthcare to offer insights that promotes better well-being. Outside of writing, he is a cricket enthusiast and an avid reader.

Morning Conversations (Part-1): Understanding Male Health Through Professional and Personal Lenses


It was a typical Sunday morning when 17-year-old Aman woke up to find his father Dr. Kiran, an andrologist, and his father&#8217;s friend Dr. Suhas, a dermatologist, in his room. They were talking about the beautiful wall stickers and interiors in Aman’s room. Aman quickly pulled his blanket up, feeling embarrassed about his morning erection. Noticing his son&#8217;s discomfort, Kiran sat down for a heart-to-heart talk.


&#8220;Son, there&#8217;s nothing to be embarrassed about,&#8221; Dr. Kiran explained warmly. &#8220;What you&#8217;re experiencing is completely natural. In fact, it&#8217;s a healthy sign that your body is functioning normally.&#8221; This opened the door to an important conversation about male health that every young man should understand.


A Father&#8217;s Explanation


Dr. Kiran, drawing from his expertise as an andrologist, explained how the male body works: &#8220;These morning erections, scientifically called &#8216;nocturnal penile tumescence&#8217; or NPT, aren&#8217;t just random occurrences – they&#8217;re a vital sign of male health. You typically experience 3-5 erections during sleep.&#8221;


After Aman went to freshen up, Dr. Suhas, who had been quietly observing the father-son interaction, turned to his colleague with some questions that had been on his mind.


Cross-Specialty Curiosity


&#8220;You know, Kiran,&#8221; Dr. Suhas began, adjusting his posture, &#8220;as a dermatologist, I sometimes get patients who bring up questions about morning erections during consultations for intimate area skin concerns. While I always refer them to specialists like you, I&#8217;ve always wanted to understand this better myself.&#8221;


Dr. Kiran nodded encouragingly, appreciating his colleague&#8217;s interest in cross-specialty knowledge.


&#8220;Particularly,&#8221; Dr. Suhas continued, &#8220;patients trying to conceive often ask about the relationship between morning and night activities. Since it&#8217;s not my area of expertise, I usually refer them to andrologists, but I&#8217;d love to understand the science behind it.&#8221;


The Specialist&#8217;s Perspective


Dr. Kiran leaned back, pleased to share his expertise. &#8220;It&#8217;s actually quite fascinating. Morning erections occur during the testosterone peak, typically between 4:00-8:00 AM. This hormonal surge, combined with a full bladder stimulating the sacral nerve, creates optimal conditions for erectile function.&#8221;


&#8220;And what about fertility timing?&#8221; Dr. Suhas asked. &#8220;Some of my patients mention this during their skin consultation visits.&#8221;


&#8220;The research shows morning sperm counts are typically 30% higher than evening counts,&#8221; Dr. Kiran explained. &#8220;For couples struggling with fertility, morning intimacy might offer a slight advantage due to peak testosterone levels and better sperm motility. However, it&#8217;s just one factor among many.&#8221;


Medical Implications Across Specialties


&#8220;You know,&#8221; Dr. Suhas reflected, &#8220;in dermatology, we often see how systemic health issues manifest on the skin. I imagine the absence of morning erections could similarly indicate underlying health conditions?&#8221;


&#8220;Exactly,&#8221; Dr. Kiran responded. &#8220;Regular morning erections are like a natural health monitor. Their absence could signal:
<ul class="post__list">
<li>Vascular issues affecting blood flow</li>
<li>Hormonal imbalances</li>
<li>Neurological conditions</li>
<li>Early diabetes signs</li>
<li>Depression or anxiety</li>
<li>Sleep disorders</li>
</ul>

This is why cross-specialty awareness is so important. Even as a dermatologist, understanding these basics helps you know when to refer patients for specialized care.&#8221;


Professional Insights for Public Understanding


Both doctors agreed that while each specialist has their domain, basic understanding across specialties helps provide better patient care. Here&#8217;s what they want people to know:


About Morning Erections:
<ul class="post__list">
<li>They&#8217;re normal physiological responses</li>
<li>Typically occur 3-5 times during sleep</li>
<li>Last anywhere from a few minutes to 30 minutes</li>
<li>Prolonged erections (over 4 hours) require immediate medical attention</li>
</ul>

For Couples Trying to Conceive:
<ul class="post__list">
<li>Morning testosterone levels are optimal for sperm quality</li>
<li>Temperature is slightly lower, potentially benefiting sperm production</li>
<li>Stress levels are typically lower in the morning</li>
<li>Consistent timing matters more than specific time of day</li>
</ul>

Back to the Family Setting


When Aman returned, he found his father and Dr. Suhas wrapped up in their professional discussion. Seeing his son&#8217;s continued curiosity, Dr. Kiran smiled. &#8220;Remember, Aman, what seems embarrassing is actually your body&#8217;s way of showing it&#8217;s healthy. And if you ever have concerns, don&#8217;t hesitate to ask – whether as my son or as a patient.&#8221;


The Take-Away Message


This morning&#8217;s events highlight three important aspects: the personal, the professional, and the value of cross-specialty medical knowledge. Whether you&#8217;re a teenager like Aman learning about your body, a dermatology patient with broader health questions, or someone with specific andrological concerns, understanding these natural phenomena helps remove unnecessary shame while promoting proactive health monitoring.


Remember:
<ul class="post__list">
<li>Morning erections are normal physiological responses</li>
<li>They serve as indicators of overall health</li>
<li>Their patterns can provide valuable medical insights</li>
<li>While you can ask any doctor initial questions, specialists are best equipped for detailed guidance</li>
<li>Open discussion with appropriate healthcare providers is essential</li>
</ul>

As the morning&#8217;s conversations showed, what might begin as an awkward moment can lead to valuable insights about health and well-being, especially when viewed through multiple professional lenses. Have you had similar questions during medical consultations? Sometimes, the most uncomfortable topics lead to the most important health discussions.

Morning Conversations (Part-1): Understanding Male Health Through Professional and Personal Lenses

When we hear March 8th, most of us instantly recognize it as ‘International Women&#8217;s Day’. But what about November 19th? For many Indians, this date might primarily evoke memories of the heartbreaking 2023 Cricket World Cup final against Australia. While that sporting moment continues to stir emotions even today, there&#8217;s another significant observance that often goes unnoticed on this day &#8211; International Men&#8217;s Day.


This occasion deserves our attention as it serves to recognize and celebrate the positive contributions men make to society while highlighting important issues affecting men and boys worldwide.


The theme for 2024 ‘Positive Male Role Models’ aims to inspire conversations around men&#8217;s mental health, acknowledging the pressures they face from societal expectations that can adversely affect their emotional well-being.


Recognizing positive role models is crucial, as these figures can significantly influence young boys and men in their development. They provide examples of healthy masculinity, showcasing how men can express vulnerability, seek help, and support one another. 


By promoting positive male role models, IMD seeks to counteract negative stereotypes often portrayed in media and society, which can lead to harmful behaviours and attitudes.


In a world where men often feel pressured to maintain a stoic exterior, it&#8217;s crucial to acknowledge that seeking support and expressing vulnerability are signs of strength, not weakness.


Some key areas that deserve our attention today:
<ul class="post__list">

🧠 Mental Health &#038; Wellness
<li>Men account for a significant percentage of suicide rates globally</li>
<li>Many men struggle with seeking help due to societal expectations</li>
<li>Creating safe spaces for men to discuss their mental health is essential</li>

👨‍👦 Positive Role Models
<li>Celebrating men who demonstrate compassionate leadership</li>
<li>Acknowledging fathers, mentors, and teachers who shape future generations</li>
<li>Highlighting male figures who challenge traditional stereotypes</li>

💪 Physical &#038; Mental Well-being
<li>Encouraging regular health check-ups and preventive care</li>
<li>Promoting work-life balance</li>
<li>Supporting initiatives for men&#8217;s health awareness</li>

🏥 Breaking Taboos Around Men&#8217;s Health
<li>Encouraging open discussions about reproductive and sexual health</li>
<li>Promoting awareness about prostate and testicular cancer screenings</li>
<li>Addressing common but often undiscussed conditions like erectile dysfunction, Premature Ejaculation and other intimate health concerns</li>
<li>Understanding that sexual health issues can be indicators of underlying health conditions</li>
<li>Removing stigma around seeking medical help for intimate health matters</li>

🤝 Building Better Communities
<li>Fostering positive relationships between men and their families</li>
<li>Encouraging healthy masculinity and respectful behaviour</li>
<li>Supporting programs that help men become better partners, fathers, and community members</li>
</ul>

International Men&#8217;s Day is not just about celebrating men; it is about recognizing their roles in society while advocating for their mental health and well-being. By focusing on &#8220;Positive Male Role Models,&#8221; we encourage a shift towards healthier expressions of masculinity that benefit individuals and society as a whole. Let’s also commit to being role models ourselves, striving to uplift others and create an equitable space where everyone can thrive. By addressing men&#8217;s issues openly and constructively, we create a more balanced and healthier society for all.


To all the men making a positive difference: Thank you for your contributions to families, workplaces, and communities. Your efforts in breaking down barriers, showing emotional intelligence, and supporting others don&#8217;t go unnoticed.


Let&#8217;s use this day to start meaningful conversations about men&#8217;s well-being, challenge harmful stereotypes, and work together toward a more inclusive and supportive world for everyone.

INTERNATIONAL MEN’S DAY – NOVEMBER 19

The crisp October evening in Bangalore was alive with the sounds of clinking beer mugs and hearty laughter. Ajeet Chauhan, The Founder of ‘in you’ and the co-founders Sunil and Vaibhav had gathered at the city&#8217;s annual Oktoberfest celebration, embracing the German tradition that had found an unlikely home in India&#8217;s Silicon Valley. As steaming platters of chicken and lotus stem chips made their rounds, Vaibhav Garg, the company&#8217;s co-founder, who is also a clinical nutritionist humorously noted that while October is synonymous with beer in many parts of the world, especially at this festival, as November rolls in, whisky tends to take center stage in North India. But our conversation took an intriguing turn when he mentioned the effects of beer on testosterone levels and libido. This piqued my interest, leading me to explore how beer consumption might influence male hormones and sexual health.


From Cheers to Caution: How Beer Affects Testosterone and Libido


The Science Behind Beer and Testosterone:


Recent scientific research has shed light on the complex relationship between beer consumption and male hormonal health. A groundbreaking study published in &#8220;Alcohol Research: Current Reviews&#8221; (2019) found that chronic alcohol consumption significantly impacts the male reproductive system through multiple pathways [1].


1. Hormonal Disruption: 
&#8211; Research in the &#8220;Journal of Clinical Endocrinology &#038; Metabolism&#8221; demonstrates that beer contains significant amounts of phytoestrogens, particularly 8-prenylnaringenin from hops, which is the most potent phytoestrogen known [2].


&#8211; A study in &#8220;Alcoholism: Clinical and Experimental Research&#8221; found that regular beer consumption can reduce testosterone levels by up to 6.8% within 30 days [3].


2. Liver Function: 
&#8211; The &#8220;European Journal of Clinical Nutrition&#8221; reports that the liver metabolizes approximately 90% of testosterone in men, and alcohol-induced liver dysfunction can significantly impair this process [4].


&#8211; Research published in &#8220;Hepatology&#8221; shows that even moderate alcohol consumption can reduce testosterone synthesis by affecting liver enzyme function [5].


3. Body Composition: 
&#8211; A comprehensive study in the &#8220;International Journal of Obesity&#8221; found that regular beer consumption correlates with increased visceral fat, which is associated with enhanced aromatase activity converting testosterone to estrogen [6].


&#8211; The &#8220;Journal of Nutrition&#8221; reports that beer&#8217;s average caloric content (150 calories per 12 oz) contributes significantly to body fat accumulation when consumed regularly [7].


Impact on Libido: Separating Fact from Fiction


The relationship between beer consumption and libido has been extensively studied:


Short-term Effects: 
&#8211; A study in the &#8220;Journal of Sexual Medicine&#8221; found that acute alcohol consumption temporarily increases subjective sexual desire but decreases physiological arousal by up to 30% [8].


&#8211; Reduced Inhibition: One of the most significant short-term effects of alcohol is its ability to reduce inhibitions. This reduction can lead to an increase in sexual behaviour, as individuals may feel more relaxed and open to intimate encounters when under the influence of alcohol. Research indicates that many people perceive alcohol as a facilitator of sexual activity, associating it with increased confidence and lowered social barriers


	In moderate amounts, alcohol can lower inhibitions and enhance sexual desire temporarily. It can create a relaxed state conducive to intimacy.


&#8211; Research in &#8220;Psychopharmacology&#8221; shows that alcohol affects decision-making centers in the brain, reducing sexual inhibitions while simultaneously impairing performance [9].


Long-term Effects:


&#8211; A longitudinal study in &#8220;Alcohol and Alcoholism&#8221; demonstrated that chronic beer consumption leads to: 
•	18% reduction in morning testosterone levels 
•	23% decrease in muscle protein synthesis 
•	Significant increase in fatigue markers [10]


&#8211; The &#8220;British Journal of Urology International&#8221; reports that regular heavy drinking reduces the sexual desire and also increases the risk of erectile dysfunction by up to 60% [11].


The Seasonal Shift: Why North Indians Switch to Whisky


Traditional wisdom about seasonal alcohol consumption finds support in modern research. A study in the &#8220;Journal of Ethnopharmacology&#8221; indicates that beer&#8217;s diuretic properties and higher volume make it less suitable for cold weather consumption [12].


Maintaining Balance: Modern Solutions for Modern Men


Understanding the delicate balance between enjoyment and health leads us to consider solutions for those who may experience reduced libido due to lifestyle choices or hormonal imbalances.


Contemporary research in &#8220;Complementary Therapies in Medicine&#8221; suggests that targeted supplementation can help maintain hormonal balance for moderate drinkers [13]. This is where innovative solutions like &#8216;Fire in you&#8217; come into play. Our formula is based on extensive research into natural testosterone support


‘Fire in you’ is designed specifically for men seeking to enhance their libido naturally. Formulated with potent herbal ingredients known for their aphrodisiac properties, it aims to support healthy testosterone levels while promoting overall vitality.


How &#8216;Fire in you&#8217; Works and its key benefits:


&#8211; Contains clinically-tested natural ingredients backed by studies in the &#8220;Journal of Alternative and Complementary Medicine&#8221;[14]


&#8211; Natural Ingredients: Our formula includes herbs like Ashwagandha, Maca root and Fenugreek— They are renowned for their ability to boost libido and improve sexual performance.


&#8211; Hormonal Balance: 
•	Promotes optimal hormonal balance with scientifically-validated compounds. 
•	Supports healthy testosterone levels through multiple pathways. 
•	By supporting testosterone production naturally, &#8216;Fire in you&#8217; helps mitigate some of the negative impacts associated with excessive alcohol consumption.


&#8211; Improved Energy Levels: Enhances vitality and energy through adaptogenic herbs. Enhanced vitality translates into better overall health and improved sexual function.


Incorporating &#8216;Fire in you&#8217; into your routine can be an effective way to reclaim your vitality without sacrificing enjoyment during festive occasions like Oktoberfest.


Making Informed Choices


The &#8220;National Institute on Alcohol Abuse and Alcoholism&#8221; recommends these guidelines for maintaining hormonal health while enjoying social drinking [15]:


1. Practice moderation (no more than 1-2 drinks per day for men) 
2. Stay hydrated and maintain a balanced diet rich in zinc and vitamin D 
3. Incorporate regular resistance exercise, shown to boost testosterone by up to 40% 
4. Monitor your body&#8217;s responses and adjust habits accordingly 
5. Consider additional supplementation if needed, to give that external push to the body


The Path Forward 
As we raise our steins at Oktoberfest celebrations across India, it&#8217;s worth remembering that enjoyment and health need not be mutually exclusive. Modern research confirms that mindful consumption patterns, combined with appropriate supplementation, can help maintain optimal hormonal health.


Whether you&#8217;re celebrating Oktoberfest in metropolitan cities or enjoying a quiet evening with friends, remember that knowledge and moderation are your allies. And for those seeking to maintain their natural vigor, &#8216;Fire in you&#8217; offers a scientific approach to supporting male health in our modern world.


Remember: Life is about balance – finding ways to enjoy cultural traditions while maintaining optimal health is key to long-term wellbeing. Prost to your health!

The Hidden Trade-off: Beer, Testosterone, and Your Vitality

Fire (Libido and stamina nutrition)

Product Description

Key Benefits

Nutrition

Key Ingredients

Magnesium plays a crucial role in energy production and muscle function, ably supported by Safed Musli

Improves muscle function and energy levels

Experience a renewed sense of desire and excitement with natural aphrodisiacs like Ashwagandha and Theobromine from Cacao Bean

Renew the sense of desire

Gingko Biloba and Zinc enhance blood flow and stamina, while Fenugreek boosts testosterone levels

Enhance your stamina

Reduced stress and faster recovery and feel revitalized within 30 days

1st Month

Increased sperm motility. Men noticed 57% increase in sperm motility

2nd month

Achieve a notable testosterone boost; 85.4%improvements in sperm counts in 90-120 days.

3rd month

Unleash Desire, Enhance Performance. Boost your libido and performance with Fire In You.

Fire InYou - Natural Libido & Stamina Nutrition

A health and wellness blogger with a passion for empowering people through informed choices. He combines his expertise in science and healthcare to offer insights that promotes better well-being. Outside of writing, he is a cricket enthusiast and an avid reader.

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder affecting millions of women worldwide. While often associated with irregular periods, excessive hair growth, acne, and weight gain, one of the less discussed but equally significant impacts of PCOS is “its effect on sexual health”.


PCOS&#8217;s impact on sexual health is multifaceted, affecting physical, emotional, and psychological well-being. Understanding the connection between PCOS and sexual health is vital for women&#8217;s overall well-being.

<h4 class="post__heading mt__heading">
Understanding PCOS 
</h4>

PCOS can be identified by the presence of two out of three criteria:


1. Irregular or absent menstrual cycles (oligomenorrhea or amenorrhea),


2. Polycystic ovarian morphology (the presence of multiple cysts on the ovaries), and


3. Hyperandrogenism (excess male hormones),

<h4 class="post__heading mt__heading">
Hormonal Imbalance and Its Effects 
</h4>

“At the core of PCOS lies a hormonal imbalance.” The ovaries produce excessive amounts of androgens, male sex hormones, which can manifest in various physical symptoms such as


1. Hirsutism (excess body hair),


2. Hair thinning or hair loss from the scalp,


3. Oily skin, acne, and weight gain,


4. Skin tags


5. Darkening of the skin &#8211; particularly along neck creases, in the groin, and underneath the breasts.


Additionally, PCOS is associated with an increased risk of developing insulin resistance, type 2 diabetes, cardiovascular diseases and infertility (difficulty in conceiving due to irregular ovulation).


However, one aspect that often goes unnoticed is how PCOS affects a woman’s sexual health.

<h4 class="post__heading mt__heading">
PCOS &#038; Sexual Health: An Over-looked Connection 
</h4>

The hormonal fluctuations experienced by women with PCOS can significantly impact sexual health. Elevated androgen levels can lead to decreased libido, affecting sexual desire and arousal. A study <a href="https://mytexashealthcareobgyn.com/well-woman-care/can-pcos-cause-low-sex-drive-treatment-options-for-low-libido/" rel="noopener" target="_blank">(1)</a> indicated that nearly 60% of women with PCOS reported low sexual arousal or desire, which can lead to a diminished quality of life and increased feelings of depression and anxiety.


Moreover, the psychological effects of PCOS, including body image issues stemming from symptoms like hirsutism and acne, can further exacerbate sexual dysfunction. Women may feel less attractive or confident, leading to a reluctance to engage in sexual activity. This emotional burden can create a cycle where low sexual desire leads to relationship difficulties, which in turn can worsen self-esteem and mental health.

<h4 class="post__heading mt__heading">
Impact of PCOS on Sexual Health: 
</h4>

1. Reduced Libido: Women with PCOS often report a decrease in sexual desire. This can be attributed to hormonal imbalances, particularly elevated levels of androgens and insulin resistance <a href="https://in.mashable.com/sex-dating-relationships/53877/what-to-do-if-pcos-symptoms-are-impacting-your-sex-life" rel="noopener" target="_blank">(2)</a>.


Elevated androgen levels can disrupt the normal hormonal balance needed for a healthy sexual desire. Insulin resistance, further complicates this by contributing to energy fluctuations and overall fatigue, reducing sexual interest and enthusiasm. This makes sex, less enjoyable and infrequent.


2.Vaginal Dryness: Hormonal fluctuations (particularly lower levels of estrogen) can affect vaginal lubrication, leading to dryness and discomfort during intercourse. This can make sexual activity painful and reduce overall sexual satisfaction. This symptom is often exacerbated by anxiety and stress related to sexual performance and body image concerns, leading to a reduction in sexual activity.


3.Painful Intercourse: Women with vaginal dryness and other PCOS-related symptoms can cause dyspareunia, or painful intercourse, particularly if they have endometriosis or pelvic adhesions. This can further diminish sexual desire and lead to avoidance of sexual activity creating a negative feedback loop that further diminishes sexual satisfaction.


4. Orgasm and Satisfaction: The ability to achieve orgasm can also be affected in women with PCOS. Studies <a href="https://doi.org/10.1093/humrep/dead193" rel="noopener" target="_blank">(3)</a> suggest that the hormonal environment created by PCOS may impair the physiological responses necessary for orgasm, leading to lower overall sexual satisfaction.


5. Body Image Issues: Symptoms like weight gain, acne, and excessive hair growth can negatively impact body image and self-esteem. Women with PCOS may feel less attractive or confident, which can, in turn, affect their sexual relationships.


6. Emotional factors: The physical and emotional challenges of PCOS can contribute to feelings of stress, anxiety, and depression. These conditions can further exacerbate sexual dysfunction by reducing libido and increasing stress levels. Anxiety, in particular, can lead to performance-related concerns, making sexual activities feel more like a source of stress than pleasure.


7. Infertility and Its Psychological Impact: The challenges of infertility, a common concern for women with PCOS, can also have a profound impact on sexual health. The emotional toll of trying to conceive, coupled with repeated disappointments, can make sex feel more like a chore than an act of intimacy and connection. This shift in perception can diminish sexual pleasure and satisfaction, leading to a cycle of reduced libido and avoidance of sexual activity.


8. Relationship Dynamics: PCOS-related sexual health issues can put a strain on romantic relationships. Partners may experience feelings of confusion or rejection, attributing a decrease in intimacy to a lack of interest. This can lead to emotional distance. Open communication about PCOS and its effects is essential, but many women find it challenging to discuss their struggles, further exacerbating relationship stress.

<h4 class="post__heading mt__heading">
Break the Silence: 
</h4>

PCOS&#8217;s impact on sexual health is often overlooked. It&#8217;s essential to address these concerns, promote awareness, and encourage open conversations. Women with PCOS deserve comprehensive care, addressing physical, emotional, and psychological aspects.

<h4 class="post__heading mt__heading">
Addressing Sexual Health Issues in PCOS 
</h4>

Managing the sexual health issues associated with PCOS requires a comprehensive approach that addresses both the physical and emotional aspects of the condition.


1. Lifestyle Changes:


While PCOS is a hormonal disorder, lifestyle factors can also play a role in managing symptoms and improving sexual health. These factors include:


● Healthy diet: Eating a balanced diet can help regulate hormones and support overall health.


● Regular exercise: Physical activity can help with weight management and improve insulin sensitivity and reduce androgen levels, which may help alleviate sexual health issues.


● Stress management: Techniques such as meditation, yoga, or deep breathing can help reduce stress and anxiety.


● Adequate sleep: Getting enough sleep is essential for overall health and well-being.


2. Psychological Support: Counseling or therapy can be beneficial for women dealing with the emotional and psychological impacts of PCOS. Cognitive-behavioral therapy (CBT) has been shown to be effective in managing anxiety and depression associated with PCOS.


3. Communication: Open communication with a partner about sexual health issues is crucial and will help in alleviating some of the emotional strain. Understanding and support from a partner can help reduce anxiety. Supportive relationships can foster a better understanding of the condition, which may improve intimacy and sexual satisfaction.


4. Nutritional Interventions: Targeted supplements can help balance hormones, improve mood, and alleviate some of the physical symptoms that negatively impact sexual health.Some of them include:


Chaste berry extract <a href="https://pcoscollective.com/vitex-for-pcos/" rel="noopener" target="_blank">(4)</a>: It helps to balance the levels of luteinizing hormone (LH) and prolactin, thereby improving the balance of estrogen and progesterone.


Fenugreek extract: It is known for its potential in improving insulin sensitivity, it helps combat weight gain and improve energy levels, enhancing libido and sexual satisfaction.


Coenzyme Q10 (CoQ10): It supports PCOS management by enhancing insulin sensitivity, boosting mitochondrial function, and improving egg quality. Its antioxidant properties help reduce oxidative stress, promote regular ovulation, and support overall reproductive health in women with PCOS.


Other ingredients such as Myo-inositol, Alpha Lipoic Acid, Chromium picolinate, Zinc citrate, Vitamins B6, B9, and B12 act synergistically and help in alleviating the symptoms of PCOS.


While it&#8217;s important to consult with a healthcare provider before starting any new supplements, certain nutrients may play a role in balancing hormones and addressing symptoms of PCOS.


Polycystic Ovary Syndrome is a complex condition that can significantly impact a woman&#8217;s sexual health. The interplay of hormonal imbalances, psychological factors, and relationship dynamics creates a challenging environment for many women. However, with appropriate medical treatment, psychological support, and lifestyle changes, it is possible to manage the symptoms of PCOS and improve sexual health.


By understanding the relationship between PCOS and sexual health, and by seeking appropriate treatment and support, women can improve their quality of life and enhance their sexual well-being. While lifestyle changes and medical interventions play a crucial role, nutraceuticals may offer a valuable complementary approach to managing PCOS and its associated symptoms.

Understanding PCOS

Balance (PCOS & Hormonal Imbalances)

Magic of Alpha Lipoid Acid, CoQ10 and Chasteberry

Reduced fatigue and better cycle

Inositol and Chromium optimize blood glucose for improved metabolism

Enhanced Blood Glucose Control and Fat Loss

Fenugreek extract enhances insulin sensitivity and regulates long-term blood sugar for optimal health

Improve insulin sensitivity and PCOS symptoms

Notice reduced hormonal acne & facial hair within 30 days

Experience consistent menstrual cycle as hormones balances gradually. 71.4% women experience proper menstural cycle.

2nd Month

Achieve optimal fertility & ovulation with improved egg quality. In 86% of women, ovulation was restored to normal. 

3rd Month

Enhance your hormonal balance and optimise your well-being.

Balance InYou – Hormonal & PCOS Nutrition

Dr. B Ooha Sumita graduated with MBBS from the prestigious Armed Forces Medical College (AFMC) and obtained her MD in Psychiatry from NTR University of Health Sciences. She has over 9 years of clinical experience and now practices as a neuropsychiatrist. She has experience in dealing with varied mental health issues such as depression and anxiety, schizophrenia, OCD, bipolar disorder, ADHD and autism, and addictions. She has also completed specialized courses in reproductive mental health and sexual medicine. Dr. Ooha is an intuitive practitioner and prefers a patient-centric approach to treatment. Her patients usually recommend her for patient listening and clear explanations.

Did you know that over 50% of individuals diagnosed with depression report a noticeable decrease in their sex drive? In the year 2022, this fascinating statistic was published in “Nature”. The connection that this statistic establishes between mental health and sexual desire is something that I have observed in my practice as well. To truly understand sex drive, we also have to consider the holistic impact of stress, anxiety, and depression on their sexual health.

<h4 class="post__heading mt__heading">
What is Sex Drive? 
</h4>

Sex drive, also known as libido, refers to the overall desire for sexual activity, whether having sex with a partner or through masturbation. Several factors can influence it, including biological elements like hormones (testosterone, oxytocin) and neurotransmitters (dopamine, noradrenaline), along with psychosocial factors such as age, gender, living conditions, stress, and anxiety.


Libido naturally differs greatly from one individual to another, depending on factors like age, life situations, and personal preferences. There is no universally accepted &#8220;normal&#8221; level of libido or a &#8220;correct&#8221; frequency for sexual activity.


Low libido is a common problem presenting in sexual health clinics, with a prevalence ranging from 20-30% of the population. Women, particularly those in the post-menopausal stage of life, have a higher incidence of this condition than men of senior age groups. Several factors can contribute to low libidos, such as relationship issues, medical conditions, mental health problems, certain medications, and ageing.


&#8220;Understanding libido is crucial as various factors, including stress, anxiety, and depression, can significantly alter it.&#8221;


In this blog, you are going to explore the impact of stress, anxiety, and depression on libido, the underlying biological mechanisms, and practical strategies to manage these effects.

<h4 class="post__heading mt__heading">
Understanding the Impact of Stress on Sex Drive 
</h4>

Consider the case study of a 35-year-old woman under immense work pressure. Over time, she noticed herself losing interest in her hobbies, in spending time with her husband and also in any sexual activity at all. The couple consulted a healthcare professional, wondering if there was a hormonal reason for the change. The panel only showed an elevation in cortisol and a decline in testosterone levels, and that&#8217;s how she learnt that it was her stress levels causing her decreased libido.


Stress is the body&#8217;s response to perceived threats, triggering the nervous system and activating coping mechanisms. While short-term stress is manageable and doesn&#8217;t leave an impact on the body, prolonged stress can lead to significant health issues. Most of these are a direct or indirect effect of the stress hormone &#8220;cortisol&#8221;.


Every little stress induces the body to release cortisol, which enables it to cope with the fight or flight response. In cases of chronic stress, cortisol remains persistently elevated. This may result in a decrease in testosterone levels, a hormone vital for sexual desire in both men and women. As a result, this hormonal imbalance may cause a lowered libido or sex drive, causing a decreased interest in sexual activities.

<h4 class="post__heading mt__heading">
 The Role of Anxiety in Sexual Health 
</h4>

A ubiquitous presentation in my clinic is patients who walk in, anxious about their performance during intimate moments. This performance anxiety creates a vicious cycle, where their fear of not performing well leads to sexual dysfunction during critical moments, which results in further anxiety, eventually resulting in a complete loss of interest in any sexual activity.


Anxiety can manifest in various forms, all of which exacerbate feelings of inadequacy. Anxiety also triggers physiological responses, such as increased heart rate and muscle tension, which can hinder sexual arousal and performance. For instance, men may experience erectile dysfunction or delayed ejaculation due to anxiety, while women may struggle with lubrication or orgasm. Such performance issues can cause sex to become an unsatisfactory or, sometimes, unpleasant experience for the person, and naturally, the brain starts rejecting such occurrences, leading to a lack of sexual desire and decreased sex drive.

<h4 class="post__heading mt__heading">
 Depression and Its Effects on Libido 
</h4>

Depression is a medical condition marked by prolonged feelings of sadness, a loss of interest in previously enjoyable activities (including sex), and a persistent lack of energy. Many of these symptoms are due to neurotransmitter imbalances in the brain, including serotonin, dopamine, and noradrenaline.


These very neurotransmitters also regulate sex drive. Change in sex drive is a crucial diagnostic symptom for depression, which mental health practitioners look at. Fatigue, negative self-perception, and relationship strain can also diminish sexual interest.


A key point to remember is any mental health issue, such as depression and anxiety, triggers a stress response in the body. Along with the neurotransmitter inefficacy, there are elevated levels of cortisol circulating in the body for the duration of the mental illness, which further contributes to sexual dysfunction.

<h4 class="post__heading mt__heading">
 Tips for Managing Stress, Anxiety, and Depression 
</h4>

1. Prioritize self-care: Participate in activities that encourage relaxation and overall well-being, such as exercise, yoga, meditation, or pursuing hobbies.


2. Open communication: Open dialogue within the relationship about each others&#8217; needs and concerns can strengthen intimacy, reduce performance anxiety and help overcome many barriers to a healthy sex life.


3. Maintain a balanced lifestyle: A healthy diet, regular exercise, 6-8 hours of sleep, and work-life balance. All of these, play a major role in recovery from stress and depression.


4. Educate Yourself: Education about sex, sexual behaviours, and sexual responses may help overcome anxieties about sexual function.


5. Seek professional help: Consult with a mental health professional to address underlying issues and explore treatment options, including lifestyle modifications, therapy, and medication. Explore the role of couple therapy in addressing sexual dysfunction related to mental health issues.

<h4 class="post__heading mt__heading">
Common Myths and Misconceptions 
</h4>

Myth: Men should always be interested in sex.


Fact: Multiple biopsychosocial factors affect male libido- such as age, life circumstances, stress levels and health conditions. While low desire conditions are more commonly seen in women, men are also equally susceptible and can benefit from lifestyle modifications, therapy and medication.


Myth: (A fixed weekly frequency indicates normal libido)


Fact: Libido is a subjective feature and varies widely from person to person. There are no &#8220;normal&#8221; levels of libido, nor can it be measured by the frequency of sexual practices.


<h4 class="post__heading mt__heading">
Conclusion 
</h4>


In summary, stress, anxiety, and depression can significantly impact sexual desire, creating a complex interplay that affects both mental and sexual health. Understanding these connections is vital for individuals seeking to improve their quality of life. If you or someone you know is struggling with these issues, consider consulting a healthcare professional for support and guidance. Proactively improving mental well-being can lead to healthier relationships and a more fulfilling sex life. Keep in mind that sexual health is a vital component of overall wellness.

Stress, Anxiety & Depression – How Can They Affect Your Sex Life

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With an alarming uptick among young adults the world over who’re struggling with hormonal imbalances of various kinds, it comes as no surprise to witness a growing concern about what contributes to the condition, which in turn leads to gnawing issues like infertility in both men and women. Speaking of which, as per a report on National Institutes of Health, “Infertility is a serious health issue worldwide, affecting approximately 8%–10% of couples worldwide.” The report further suggests that approximately 60–80 million couples suffer from infertility every year worldwide, probably between 15 and 20 million (25%) are in India alone.


This brings us to a rather significant question: What exactly causes the condition, and are some of the biggest tell-tale signs of hormonal imbalance?


Before we get these, let’s get to see what the term actually means. Defined by Cleveland Clinic, “Hormonal imbalance happens when you have too much or too little of one or more hormones — your body’s chemical messengers. It’s a broad term that can represent many different hormone-related conditions.”

<h4 class="post__heading mt__heading">
Hormonal imbalance symptoms 
</h4>

While hormonal imbalances signify an upheaval in the way your hormones react, there are multiple layers and factors that contribute to the symptoms. Some of the most common symptoms include:


1. Chronic fatigue or regular bouts of exhaustion, in spite of adequate sleep and dietary intake.


2. Irregular bowel movements, constipation or diarrhea.


3. Unexplained fluctuations in body weight—weight gain and loss.


4. Increased dryness of the skin and hair.


5. Frequent urination.


6. A heightened sensitivity to external temperatures.


7. Psychological upheaval: recurring episodes of mood swings, anxiety and depression.


While the above-mentioned conditions aren’t gender-specific, there’s a strong possibility of hormonal imbalances affecting women and men differently, through hormonal changes, induced by an underlying issue, that are gender-specific.


Common hormonal imbalance symptoms in women



1. Infertility


2. Hot flashes


3. Reduced interest in sex


4. Irregular periods


5. Vaginal dryness


6. Fibrocystic breasts


7. Early menopause


8. Acute acne


9. Insomnia


10. Uterine fibroids


Common hormonal imbalance symptoms in men


1. Infertility


2. Erectile dysfunction


3. Loss of interest in sex


4. Excess loss of hair


5. Loss of muscle mass


The above-mentioned information sheds light on one common conditions of hormonal balance, gender notwithstanding, that causes infertility.


Ovulatory dysfunction, gives rise to conditions like PCOS, which are known to be strong contributors of infertility. This is largely because several hormones are said to work in harmony inside of a woman’s body, to ensure seamless flow of a menstrual cycle. What usually causes an imbalance—or leads to infertility—is when one of the hormones goes out of whack. hormones that affect one’s chances at conceiving.


On that note, let’s take a look at female hormones that play key roles in determining the strength of fertility levels.


• Anti-mullerian hormone (AMH)—responsible for maintaining the body’s immature eggs. An imbalance leads to troubles in the fertilisation of the egg.


• Oestradiol—responsible for maintaining the reproductive system.


• Luteinizing hormone (LH)—an imbalance of LH can lead to fertility, low libido and irregular periods.


• Follicle-stimulating hormone (FSH)—responsible for healthy reproduction.


• Prolactin—known to regulate menstrual cycle. An imbalance causes low sex drive, menstrual and fertility problems and erectile 
dysfunction.


• Progesterone—known to trigger the uterine lining (endometrium) to prepare for a fertilised egg. It also keeps the uterine muscles from contracting so the egg is not rejected.


• Thyroid hormones—responsible for the regulation of metabolism.


Since diet has an important role to play, it only makes sense to keep tabs on your regular meals and watch your intake if you sense trouble related to fertility issues. Since foods with increased sugar levels and trans-fat ( packages foods, pasta, spaghetti, soft drinks and potatoes) can lead to bigger issues. Include progesterone-rich foods like nuts, avocado, leafy vegetables and beans to your daily diet. Meat eaters must include salmon, organic beef and fatty fish.

<h4 class="post__heading mt__heading">
When to test for hormonal imbalance 
</h4>

Infertility stems from myriad underlying issues, hence prior consultation with an endocrinologist is recommended to get to the root of the matter or for those who’ve been trying to conceive since the past 6-12 months, or have been struggling with irregular menstrual cycle, PCOS or a thyroid condition. While you can also get a home test done, it is best suggested that you make that visit to the clinic to be doubly sure of the results.

Hormonal Imbalances and Their Effect on Fertility

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Dr Tanya Prasad is an Orthodontist and a medical health writer with a work experience of 4+ years.
She has several Patents, Copyrights and scientific publications credited to her name. Along with being a literature enthusiast she enjoys reading fiction in her free time.

Have you found yourself scrolling through your Instagram, swiping and liking photos of influencers with the perfect life, perfect body and perfect everything?


Welcome to the era where body image isn&#8217;t just a concept or thought. It&#8217;s an omnipresent entity that is thrust in your face every time you open your phone, thanks to social media.


The concept of body image has always been around, from the glossy magazine pages to the endless scroll of Instagram. However, now it&#8217;s more in our faces than ever before, with every like, swipe and subscribe. The constant exposure to these glossy standards and the pressure to fit in is more palpable than ever.


And here is the kicker; body image isn&#8217;t just a &#8216;woman&#8217;s issue&#8217;. From teenagers to men, women and adults all are grappling with the same question &#8211; &#8220;Do I measure up?&#8221;


It&#8217;s easy to feel inadequate in today&#8217;s world of Photoshop and filters. The constant barrage of &#8216;sexy images&#8217; and &#8216;perfect skin&#8217; sets an unrealistic standard against which we judge ourselves. For many, these feelings don&#8217;t just stay in their mind; they start seeping into our intimate lives. The relationship between body image and sexual function is more interlinked than you might know. Visualising ourselves significantly impacts how we connect with our partners and experience intimacy.


This blog will explore the fascinating link between body image and sexual desire. We&#8217;ll talk about why this issue is increasingly becoming prominent and its subtle effects on your intimate life, along with tips on how to identify and combat it. Like RuPaul said, &#8220;If you don&#8217;t love yourself, how in the hell you gonna love somebody else?&#8221;

<h4 class="post__heading mt__heading">
Understanding the struggle with Body Image 
</h4>

In simple words, body image is how you perceive your body to be and reflects how comfortable you feel in your body. It can vary between positive and negative experiences about one&#8217;s body.


Research reports that a negative body image can affect a person&#8217;s sexual behaviour, attitude and social well-being. A positive feeling about one&#8217;s body and self-esteem is interlinked with sexual pleasure.


On the other hand, a negative body image can serve as one of the biggest disrupters of desire and sexual enjoyment. It can result in &#8216;spectatoring&#8217;, a process where a person fixates on themselves rather than on intimacy and their partner. This can lead to sexual performance anxiety and cause harmful effects on one&#8217;s sex life.


Body image has emerged as one of the major factors influencing sexual functioning, especially in women. However, recent evidence shows that body dissatisfaction may be equally damaging for men. Pop culture showcases a man&#8217;s body as more muscular and leaner than before (1). This increases the likelihood of men taking steroids and other supplements to alter their body size to conform to today&#8217;s standards.

<h4 class="post__heading mt__heading">
Why do we struggle with body image? 
</h4>

Exposure to the &#8220;right&#8221; body type starts from a young age. A study revealed that children as young as 3 years reported having body image issues in the UK. Most of the concerns came from children between the ages of 6 to 10 years. This study indicated that anxiety about body image is starting to occur at even younger ages than before.


The easy access to social media and the constant exposure to everyone and everything make it hard to understand what the world deems attractive. A study of female models revealed that despite having a better gauge of their body sizes, these models still struggled with body image issues (2). Essentially, the women that we use to compare and use as the standard of beauty also struggle with body image.

<h4 class="post__heading mt__heading">
How do you recognise a negative body image? 
</h4>

Some of you might already be aware of the concept and effects of a negative body image. Some of you may be exploring how you can feel more confident in your sexual experiences. If you experience the following thoughts, then that might indicate a negative body image:


1. Avoid looking at yourself in the mirror or being averse to getting your pictures clicked.


2. Feeling like you could be sexier, prettier, thinner, bigger, taller or other such qualities.


3. Not being able to accept a compliment about your physical attribute and replying by making a sarcastic comment or brushing it off.


4. Feeling a negative or sinking sensation when you start thinking about your body.


5. Feeling extremely conscious about what you can or can not wear and how you&#8217;ll be judged on that basis.


6. Feeling anxious about undressing in front of your partner and catching yourself thinking about how you look during sex.

<h4 class="post__heading mt__heading">
The impact of body image on sexual intimacy 
</h4>

Your feelings and perceptions regarding your physical appearance can directly influence your sex life. Psychological issues such as depression and anxiety can stem from a negative body image. There are several studies to back this up. A study determined that women with a positive body image had higher sexual functioning compared to women with a negative body perception. Sexual function declines significantly for women dissatisfied with their bodily appearance.


Body image issues can impact an individual in two ways: how you perceive yourself and how you think other people see you.


When a person feels that their body is unattractive, it leads to lower sexual self-esteem, which can manifest by a desire to avoid sex entirely. This can also lead to sexual performance anxiety since the more anxious you get during sex, the more difficult it is to achieve orgasm. The vicious cycle of negatively viewing your body and affecting your sexual life can be hard to break.


Secondly, feeling that a partner is attracted to you leads to high sexual functioning. However, if a negative thought about how others perceive your body is stuck in the head, it can create a psychological roadblock in achieving sexual release.


Essentially, a negative body image is the voice in your head that constantly tells you that you need to be thinner, curvier, prettier, leaner, taller, etc, before going on a date. It plants a constant seed of doubt that fans low self-esteem and becomes your sex life&#8217;s worst enemy.


So, how to overcome this issue and start the journey towards self-love? There are some tangible and practical tips that you can try to improve your sex life.

<h4 class="post__heading mt__heading">
How to improve your relationship with your body? 
</h4>

1. Identify what you like about your body 
Okay, so you have some insecurities about certain body parts. Most of us feel insecure about certain physical features and try to hide them. In this turn, however, try leaning into the physical features that you do like about yourself. Highlight those features and flaunt them confidently. Identifying your body type and wearing clothes that flatter your figure can be a great baby step towards instilling self-confidence. This can also be a stepping stone towards slowly becoming comfortable with your insecurities. 

2. Accept those compliments! 
The next time your entire being tells you to shut down a compliment or evade it, Stop. Consciously curb that insidious voice telling you that they don&#8217;t actually mean the compliment.


Backtrack, take a pause and accept that compliment.


Understand that you don&#8217;t actually know what your partner is thinking. Don&#8217;t brush them off and internalise that compliment. 

3. Understand your buttons 
We all have certain triggers that can initiate a cycle of self-doubt in our minds. It can be talking to a particular person who makes unkind or intrusive remarks like an over bothered relative or seeing someone&#8217;s pictures online. Identifying these trigger points and avoiding them as much as possible is beneficial.


Similarly, explore what turns you on and makes you feel the most comfortable during sex. Do you prefer having lights on or off? Does music put your mind at ease? Talk about your preferences with your partner and create an environment that puts your mind at ease.


4. Follow the right people 
A great thing about social media is that right now, there are influencers and activists from all regions embracing different types of bodies. If your social media feed doesn&#8217;t look like you, then it&#8217;s time to change things. Firstly, cull the accounts that make you feel like there is a pit in your stomach. Comparing yourself to a model or a fitness influencer isn&#8217;t realistic. Find creators with body types similar to yours and are further along their body positivity journey. Not only will this make you feel seen, but it will also motivate your journey.


5. Practice mindfulness 
Mindfulness is the art of focusing only on your present thoughts and drowning out the stream of negative noises. Constant thoughts about your body can be distracting and divert your attention away from actually experiencing sexual intimacy. Mindfulness is a great way to refocus yourself on enjoying the intimate sensations. You can start by practising mindfulness outside sex and then slowly incorporate it within your sex life.


6. Talk to a therapist 
Therapy can help you navigate your journey towards accepting your body. A therapist will hear your concerns and find the root cause behind the insecurity while helping you with actionable advice. Therapy can also help in exploring other ways to improve your sex life and improve your self-esteem.

<h4 class="post__heading mt__heading">
Conclusion 
</h4>

The journey towards accepting your body can be challenging and long. It is essential to be kind to yourself and give yourself the grace of stumbling along the path towards self-love. This change doesn&#8217;t happen overnight; however, consistently taking baby steps towards accepting your body helps. Ultimately, it&#8217;s important to remember that you don&#8217;t need to lose or gain weight or be taller or leaner to deserve love and attention. We all are worthy of sexual pleasure and desires.

Body Image Concerns and Their Impact on Sexual Desire

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Dr Tanya Prasad is an Orthodontist and a medical health writer with a work experience of 4+ years. 
She has several Patents, Copyrights and scientific publications credited to her name. Along with being a literature enthusiast she enjoys reading fiction in her free time.

Have you ever wondered why a simple touch or even a sniff of a certain perfume can send shivers down your spine? This is the fascinating world of sexual desire!


Sexual desire is an intricate and essential part of human relationships and overall well-being. It plays a role in reproduction and goes way beyond that, helping us build connection, intimacy and pleasure while also building bonds with our partners. Understanding the physiology behind this powerful force can help us appreciate its role in our lives and manage it more effectively.


A complex interplay between hormones, brain and nervous system responses drives sexual desire. Hormones such as testosterone, estrogen, and progesterone play a pivotal role in regulating libido. The brain, particularly the hypothalamus and limbic system, directs the release of neurotransmitters such as dopamine and serotonin. These neurotransmitters can significantly influence sexual motivation and pleasure. Moreover, sexual desire is influenced by other factors such as mood, stress, and emotional connection. These psychological triggers can enhance or diminish desire, depending on various factors such as relationship dynamics and individual mental health.


In this blog, we will explore the different aspects of sexual desire and the mechanisms that drive it. We’ll also discuss external factors that impact desire, such as medications and lifestyle choices, and provide practical tips for enhancing libido.

<h4 class="post__heading mt__heading">
What is sexual desire? 
</h4>

Sexual desire has often been thought of as an emotion. Something that arises from an individual&#8217;s mental state. Perhaps similar to surprise, grief, joy or sadness. However, recent research states that this might not be the case. Psychologists believe that sexual desire may be more similar to other bodily urges, such as hunger or the need to drink water. Clinical psychologists state that desires can be hard-wired emotional and physiological responses (1). Sexual desire may be one of the most vital human needs and plays a pivotal role in our lives.


Mainstream media tends to quantify this desire through magazines, steamy movies, videos, etc. Reading glossy magazines telling you “how much sex a couple should have” or ideas about what your desire and sex life should look like. However, sexual desire is not the same for everyone, and one model doesn’t fit all.


Sexual desire or libido is our experience of craving something physical or intimate with someone. It can be regarding your want to engage in sexual activities and receive sexual pleasure. The desire for physical intimacy can be affected by several factors. Someone with a low sexual desire may often feel isolated and find it difficult to talk about. However, this is normal, and there are different ways to improve your sexual desire.

<h4 class="post__heading mt__heading">
What regulates sexual desire? 
</h4>

Sexual desire is driven by a mix of hormones and neurotransmitters firing in the brain. The primary sex hormones, testosterone and estrogen, are essential in the process of desire. Testosterone is the primary male sex hormone, while estrogen regulates female reproductive development.


The decline of sexual desire with age can be attributed to the decrease in levels of testosterone in males. This also leads to the development of erectile dysfunction or libido problems. Females are led by estrogen; however, they also produce a certain amount of testosterone. Studies believe that for females, a combination of both primary sex hormones is the ultimate love hormone.


These sex hormones are, in turn, responsible for the production of neurochemicals in the brain, such as serotonin, dopamine and oxytocin. Combining these neurochemicals can trigger a euphoric, passionate and exciting feeling.


Dopamine: Dopamine acts on the parts of the brain that produce feelings of satisfaction, pleasure, and motivation. It trains a person to associate a particular thing with the feeling of being satiated and pleasured. It is also termed the &#8216;feel good&#8217; hormone, as a flood of dopamine can give you a euphoric rush. In the case of sexual desire, whenever you encounter someone you are attracted to, the release of dopamine gets triggered in your brain (2).


Serotonin: Like dopamine, serotonin trains our body to a cycle of desire and the resultant satisfaction. It can inhibit or increase your libido depending on which receptors are activated in the brain. Some specific serotonin receptors might also be responsible for specific moods and can dictate your response towards situations (3).


Oxytocin: Oxytocin, or the &#8216;love hormone&#8217;, plays an essential role in a mother and child&#8217;s bonding. It also plays an essential role in our social and sexual behaviour. During the 1980s, oxytocin was one of the first hormones discovered in the role of erectile function and sexual behaviour. Most of the research indicates the presence of high levels of oxytocin during an orgasm or ejaculation. It has also been linked to a positive impact on social behaviours such as trust and relaxation while decreasing stress and anxiety levels. Essentially, releasing this neurochemical relaxes you around a person and helps deepen a relationship (4). 
These chemicals, along with others, play a role in regulating desire. However, isolating one mechanism remains an elusive task that confounds the best of minds.

<h4 class="post__heading mt__heading">
Enhancing sexual desire 
</h4>

1. Exercise 
Incorporating movement into your life is always a good idea. You don&#8217;t need to hit the gym every day to improve your libido, but including a 20-minute walk or aerobic session will uplift your mood and get your neurotransmitters firing away. Additionally, working out improves self-confidence and body image and lifts your mood while boosting your libido.


2. Stress levels 
Find ways to manage your stress levels, such as mindfulness, meditation or yoga. Stress can cause a huge hindrance in your sex life and directly affect your libido. A great way to manage stress can be journalling and practising mindfulness.


3. Intimate conversation 
Stressing about having a low sex drive can directly create stressful scenarios within your head, which can lead to sexual performance anxiety. Talking to your partner about your insecurities and being open about your current mood and sexual desire can go a long way in diffusing that stress. Having meaningful and intimate conversations with your partner also helps in building a more meaningful bond that can improve sexual desire.


4. Spice it up 
Exploring new sexual avenues with your partner can be a fun sexual avenue. Trying new sex positions, role-playing and dipping into each other&#8217;s fantasies can re-ignite old flames and pique sexual interest.


5. Alternative supplements 
Supplements such as Fenugreek, L-arginine, ashwagandha, and Ginkgo can improve sexual desire. Vitamins B3 and D help with energy levels and improve mental function.

<h4 class="post__heading mt__heading">
Conclusion 
</h4>

Sexual desire is a complex and yet vital functionality of our body. Understanding the interplay of hormones, brain activity and social aspects affecting sexual desire is critical to appreciating its impact on our lives. Sexual desire isn&#8217;t just a biological necessity but a keystone towards building social connections and intimate bonds with loved ones. Lifestyle modifications, mindfulness, stress management, etc, can help in nurturing sexual desire and create more fulfilling intimate experiences.

Understanding the Physiology of Sex

Imagine a sling or hammock holding your entire weight and keeping you away from the ground while you peacefully relax and function. Your pelvic floor muscles are like that trusty hammock, holding everything from your bladder, bowels, uterus or the prostate. Weakening of this trusty ‘hammock’ a vital part of the body, can lead to pelvic floor dysfunctions.


The pelvic floor consists of several muscles creating a dome-shaped diaphragm stretching from the pubis to the hip bone. It supports the pelvic organs, helps in the continence of bodily excretion and promotes the sexual functions of orgasm.


Pelvic floor dysfunctions can affect both men and women leading to a series of issues such as incontinence and sexual dysfunctions. This blog will cover how targeted rehabilitation can restore the strength and function of these vital muscles.

<h4 class="post__heading mt__heading">
Understanding Pelvic Floor Dysfunctions 
</h4>

The pelvic floor muscles are the base foundation for your organs and help in supporting the vital body organs. The simple action of going to the bathroom occurs because the pelvic floor muscles tighten and relax, helping in emptying bodily waste such as urine. Dysfunction in these muscles can result in constant tightening instead of relaxing and hence cause increased tension. This can lead to an incomplete bowel movement, pain during intercourse or a problem in maintaining an erection.


Some symptoms of pelvic floor dysfunction can be; frequently using the bathroom, straining to pass a bowel movement, constipation, and painful urination. Along with this women with PFD report decreased arousal and infrequent orgasms. According to reports 65.8% of women above the age of 40 complain of PFD and sexual dysfunction. The pelvic muscles can weaken due to various reasons such as ageing, pelvic surgery, childbirth, traumatic injury or obesity (1).


Training and strengthening your pelvic floor muscles are considered a powerful and non-invasive method of rehabilitation. Pelvic physiotherapy has exponential potential in treating such disorders among men and women.

<h4 class="post__heading mt__heading">
Pelvic Floor Rehabilitation: How to get started? 
</h4>

When it comes to pelvic floor rehabilitation, the approach is both scientific and personalized. Understanding the precise nature of the pelvic floor muscles and their role in overall pelvic health is crucial to developing effective treatment plans.


40 men suffering from lifelong premature ejaculation were treated with a 12-week pelvic floor muscle rehabilitation regimen (2). The results shown were promising and presented a low-cost effective treatment than the standard. Pelvic floor muscle rehabilitation is a viable therapeutic option for treating sexual dysfunction in men and women.


It is important to not self-diagnose this condition and visit a medical professional who can identify the root cause and render a customised treatment plan. Pelvic floor rehabilitation can include a range of physical therapy techniques to strengthen and relax those muscles.

<h4 class="post__heading mt__heading">
Identifying your pelvic muscles 
</h4>

The foremost step of doing so includes identifying the right muscle. The next time you start urinating, stop and feel the muscles that are contracting to stop the flow. The muscles that you&#8217;ll feel tighten and love up and the pelvic floor muscles. You need to utilise these muscles to perform pelvic exercises. However, once you can comfortably identify your muscles, make sure that you perform this exercise when seated and NOT during urination.


Weighted vaginal cones are another method for women to help them in controlling their pelvic muscles. A weighted vaginal cone is inserted in the vagina and women are asked to practice holding it in by using pelvic muscle contractions. This provides the brain with active sensory feedback and increases efficacy over no active treatments.


Men can identify this muscle by inserting a finger in the rectum and trying to squeeze it. Another way includes tensing the muscles that prevent the passing of gas (3).

<h4 class="post__heading mt__heading">
Performing Pelvic Floor Exercises 
</h4>

Kegel exercises can improve sexual function and improve the strength of the pelvic floor muscles. These are simple exercises that can be done anytime and anywhere.


Start practising kegel exercises on an empty bladder. To start, tense your pelvic muscles and maintain that tension to a count of five. Relax and release the muscles to the same count. Over the next few days, start training your muscles to stay tense to a count of 10 and repeat the exercise three times every day.


If you feel pain after doing kegel exercises, it might be a sign that you aren&#8217;t engaging the right muscles. In such cases, it is essential to talk to a health professional and practice exercises with a therapist. It is important to not overdo these exercises as they can cause muscle fatigue and increase incontinence (4).

<h4 class="post__heading mt__heading">
Biofeedback 
</h4>

This technique uses sensors to provide real-time feedback on muscle activity. It helps patients learn how to properly engage and control their pelvic floor muscles. A therapist inserts a sensor into the vagina or rectum to measure muscle contractions, providing valuable insights into muscle performance and aiding in effective training​.


This technique is also used as a positive reinforcement method. A therapist can motivate and asses the learning progress of the patient (5).

<h4 class="post__heading mt__heading">
Electrical Stimulation 
</h4>

Low-level electrical currents are used to stimulate the pelvic floor muscles. This can be particularly helpful for patients who have difficulty engaging these muscles on their own. Electrical stimulation enhances muscle contraction and helps in re-educating the muscles​


Electrical stimulation facilitates the contraction of the pelvic muscle passively. This enables the patient to become aware of the muscles and improve the tonality and strength of the contraction (5).

<h4 class="post__heading mt__heading">
Lifestyle modifications 
</h4>

Avoiding alcohol, caffeine, concentrated sugar, acidic food and beverages are some dietary modifications that can improve anorectal symptoms. It would also be beneficial to restrict spicy foods, artificial sweeteners and cigarettes to improve symptoms of incontinence.


Adopting a healthy lifestyle along with exercise can also help with weight loss. Obesity stresses the pelvic floor and can also affect the functioning of the nerves and muscles of the genital tract. Reports suggest that a 3% to 5% reduction in weight can decrease episodes of urinary incontinence (6).

<h4 class="post__heading mt__heading">
Good bathroom habits 
</h4>

Social media and Instagram have led to an increase in the time spent on the pot. This can harm the pelvic floor muscles and eventually decrease control over your bladder and bowels. It&#8217;s important to develop good bathroom habits like getting up and getting out once your business is done.


Holding in urine for a long period can strain your muscles and weaken them; go to the bathroom whenever you feel the urge to urinate. Avoid straining your muscles during passing stools. If you have difficulty in emptying your rectum, eat fibrous food and drink plenty of water to ensure easy bowel movement.

<h4 class="post__heading mt__heading">
Conclusion 
</h4>

Pelvic muscles are a vital part of our body, however, they are often overlooked. Pelvic floor dysfunction can cause various issues in men and women likewise. It can range from decreased sensation with sexual activity, delayed arousal, pain during intercourse, urinary incontinence, pelvic organ prolapse etc.


The prime objective of pelvic floor rehabilitation includes providing patient-centred care. Physicians and therapists work in tandem to deliver effective and empathetic care. The treatment can range from medications and patient education to physical therapy. Pelvic floor exercises are a behavioural treatment for improving and strengthening the function of the pelvic muscles. These exercises may take time to master but can work as an effective treatment regimen.

From Dysfunction to Recovery: The Science Behind Pelvic Floor Muscle Rehabilitation

Have you found yourself stressing more about `performing’ sex than actually enjoying intimacy in the moment? If you identify with this statement, find your mind racing with thoughts and feel the fun slipping away during sex, then this blog is for you.


Welcome anxiety, the direct nemesis of sexual arousal and in turn the scoundrel of your sexual life. Sexual performance anxiety and premature ejaculation are common but overlooked challenges that can quickly dampen intimacy and confidence in men. Studies report that sexual performance anxiety (SPA) affects 9-25% of men with premature ejaculation affecting 20-30% of the world&#8217;s population (1).


Addressing the root cause of the problems is a vital part of any treatment. Practices such as mindfulness and meditation help in focusing your thoughts and centring yourself in the moment. This blog will explore how these powerful tools can help manage performance anxiety, and premature ejaculation and what research backs these claims.

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Understanding the challenges: Sexual performance anxiety and Premature Ejaculation 
</h4>

Sexual performance anxiety is a psychological condition where anxiety about one&#8217;s sexual performance overwhelms the mind, leading to difficulties in achieving or maintaining an erection. This can create a mental barrier, preventing a man from engaging in the moment and shifting the focus from physical sensations to a cycle of self-critical thoughts and worries.


Performance anxiety arises from a person’s constant worrying about their ability to `perform well’ during a sexual act. This creates a negative feedback loop where initial anxiety about sex can lead to an unsatisfactory sexual experience, which can then increase anxiety about further encounters.


This feeling of inadequacy and low self-esteem can lead to physical symptoms such as erectile dysfunction. Simply put, stress and anxiety about not being able to please your partner results in a negative state of mind. This can further lead to the development of sexual dysfunction in men and affect their ability to perform sexually.

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Premature Ejaculation 
</h4>

Ejaculation refers to the release of sperm from a man&#8217;s body. Premature ejaculation occurs when a man ‘finishes’ or ejaculates sooner than a man would want during sex. Premature ejaculation isn&#8217;t a cause for concern if it happens once in a while. However, when it becomes a common occurrence that starts affecting your relationship with your partner, it becomes crucial to understand the root cause.


Men suffering from anxiety-induced PE find themselves stuck in a loop of constant worrying which disconnects them from the sexual experience. This can be challenging, making it difficult to control the rhythm of sex leading to premature ejaculation.

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The science behind Mindfulness and Meditation 
</h4>

The practice of mindfulness has been around for more than 2500 years and was later incorporated in the West to wield it as a tool of intervention. This meditative practice from Buddhism refers to the “ability to become aware of the present and develop an awareness of sensation through thought or practice, without judgement.”


Mindfulness is centred on focusing and occupying oneself with the immediate experience. It helps in recognizing the present external or internal experience within the moment itself. Research indicates that practising mindfulness develops patience and a series of capacities such as stress reduction and pain management.

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Mindfulness for Sexual Performance Anxiety and Premature Ejaculation 
</h4>

Sexual problems can stem from anxiety, self-criticism, inhibitions, distractions and judgements. As a result, techniques related to meditation and mindfulness can be introduced in sexual therapy aimed towards improving attention and concentration. Mindfulness aims at improving the quality of life of people who practice it and enables them to experience the present without judgments and feelings of guilt.


Studies indicate that incorporating mindfulness in a couple&#8217;s sexual therapy increases satisfaction with their sexual experience and relationship (2). Other research revealed that practising mindfulness effectively improved sexual desire while decreasing the level of performance anxiety in men (3).


In fact, practising m
editation and mindfulness has also shown a positive effect in men with erectile dysfunction. The results could be attributed to the fact that mindfulness directs attention towards sexual stimulation and reduces distraction.

<h4 class="post__heading mt__heading">
How to Practice sexual mindfulness and guided meditation 
</h4>

Okay, so you know the theory, but how do you implement it in your daily life? Let’s talk about some tips to get you started.


1. Consistency: Staying consistent might be the biggest hurdle you face during your journey. Meditation and focusing on centring your thoughts can be difficult in the beginning. With a million thoughts running through one&#8217;s head, the idea of just having a centred thought focused on breathing might sound daunting. However, that is where consistency comes into play. It&#8217;s important to remain consistent and practice mindfulness every day. After all, even Rome wasn&#8217;t built in a single day.


2. Practice outside of sex: Start practicing meditation in your non-sexual life in the beginning. Take out some time from the daily grind, centre yourself and practice mindfulness. Taking a yoga class or practising mindfulness breathing exercises can work as a springboard towards your journey.


3. Work on your ambience: Yes, you read that right. Even men can benefit by creating an ambience that uplifts their spirits and helps them centre their thoughts. Indulge in self-care by setting up that mood lighting, choosing a quiet time, the right music and engaging all your senses. Take a moment and focus on not just getting off but on each sensation you experience.


4. Turn off the devices: An important part of incorporating mindfulness is turning off the sources of your distractions. Turn down the TV, put your phone on silent and create a focused space around you and your partner where you both can feel every moment without distractions.


5. Take the pressure off: Mindfulness focuses on accepting your present moment and relieving yourself from judgements. Being kind to yourself is a stepping stone towards letting go of your anxieties. Understand that sex is so much more than just reaching an orgasm. Great sex can be about connecting with your partner emotionally and pleasuring each other. Taking off orgasms from the table can help you focus on just the pleasure itself rather than the constant worry about climaxing.


6. Practice mindfulness during masturbation: Focus on loosening your body and enjoy the sensation running through your body. Instead of rushing through, centre yourself in the moment and let yourself feel all the pleasurable sensations as you build up your climax. While doing so, set aside any negative thoughts and tune them into background noise.


7. Learn to recognise your peak: Another great practice for men suffering from premature ejaculation is recognising their body responses. Understand when your body is reaching climax and alter your touches to lessen the sensation to your penis. This helps in gaining better control of your body and helps ground all your thoughts towards feeling sensual pleasure.


8. Guided imagery: Men can be visual creatures and if you are one of them then guided imagery can help. Walk yourself through a specific scenario and focus your thoughts on that image. If you find your mind wandering then recognise those distractions, breathe and gently bring your attention back towards your visualisation.

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Conclusion 
</h4>

The benefits of mindfulness and meditation can stretch beyond sex. Consistency and kindness to yourself can help you evolve your sexual intimacy. Recognising the problem and the root cause can help you distil your issue and recentre your approach. Commit to slowing down, practice mindfulness in your intimate life and you may see the results within a few weeks.

The Role of Mindfulness in Managing Performance Anxiety and Premature ejaculation

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