A healthy sex life: 10 reasons to make love

1. Exercise. "Sexual activity is a form of physical exercise," according to Dr. Michael Cirigliano of the University of Pennsylvania School of Medicine. Making love three times a week burns around 7,500 calories in a year -- the equivalent of jogging 75 miles.
2. Heavy Breathing. A night of love can raise the amount of oxygen in cells, helping to keep organs and tissues functioning at their peak.
3. Strong Bones and Muscles. "Any kind of physical exercise is going to increase testosterone," states Dr. Karen Donahey, director of the Sex and Marital Therapy Program at Chicago's Northwestern University Medical Center. Testosterone is believed to help keep men's bones and muscles strong.
4. Lowered Cholesterol. Making love regularly can lower levels of the body's total cholesterol slightly, while positively changing the ratio of good-to-bad cholesterol.
5. Pain Relief. Sex can lower levels of "arthritic pain, whiplash pain and headache pain," according to Dr. Beverly Whipple, president-elect of the American Association of Sex Educators, Counselors and Therapists. Hormones that are released during sexual excitement and orgasm can elevate pain thresholds.
6. DHEA -- Without Supplements. DHEA (dehydroepiandrosterone), a popular supplemental hormone, is released naturally during lovemaking. "Just before orgasm and ejaculation," Crenshaw says, "DHEA spikes to levels three to five times higher than usual."
7. Prostate Protection. Researchers say prostate trouble may arise or be worsened by fluid buildup within the gland. Regular ejaculation will help wash out those fluids. Be cautious when suddenly changing frequency -- sudden changes may also trigger prostate problems.
8. Stress Relief. "Sex can be a very effective way of reducing stress levels," Donahey told Men's Health.
9. Love Will Keep Us Together. Crenshaw says affectionate touch will increase levels of oxytocin -- the "bonding hormone." Oxytocin is a desire-enhancing chemical secreted by the pituitary. Regular oxytocin release may help encourage frequent lovemaking.
10. Hormones -- Naturally. "Regular lovemaking can increase a woman's estrogen level, protect her heart and keep her vaginal tissues more supple," states Donahey.

SOURCE: Men's Health

Healthy Sexuality

What is Healthy Sex?

Sexual energy is a powerful, very natural force in our lives. But like any natural force we encounter -- be it wind, sun, rain, or our own laughter -- our sexual energy has the potential to be channeled and experienced in either destructive or life-affirming ways.

Healthy sex involves the conscious, positive expression of our sexual energy in ways that enhance self-esteem, physical health, and emotional relationship. It is mutually beneficial and harms no one.

Negative influences and problems

Unfortunately, we live in a society that constantly bombards us with images of sex that have very little to do with healthy sexuality. In movies, on television, in books, over the Internet, and in magazines, we are exposed to countless examples of impulsive, irresponsible, uncaring sex. People are treated as sex objects and sex is often portrayed as a form of power and control over another person. It’s no wonder that many of us have experienced some tragic consequences of poorly channeled sexual energy, such as sexual abuse, sexual addiction, porn problems, sexual exploitation, sexually transmitted disease, unwanted pregnancy, and/or chronic sexual unhappiness.

The number of people harmed by sexual experiences is staggering. Studies in the United States reveal that:
1 in 3 females are sexually abused in childhood.
1 in 5-7 males are sexually abused in childhood.
1 in 4 women are raped sometime in their lifetime.
1 in 2 sexually active people will contract a sexually transmitted disease by twenty-five years of age.
1 in 4 people suffer from a sexually transmitted disease sometime in their lives.
1 in 3 women have at least one abortion by the time they are forty-five years of age.
1 in 7-10 people develop a sexual addiction.
1 in 5 women and 1 in 10 men report that sex gives them no pleasure.

What’s been missing

Most of the sex education available in the world today, focuses on reproduction, birth control and disease prevention. While this is important information, it stops short of helping us learn what we need to know to prevent sexual abuse, addiction, and dissatisfaction. In addition, many of us need new information to overcome problems caused by past sexual hurts so that we can go on to experience healthy and deeply satisfying sexual intimacy with a partner.

As sex and relationship therapists, we speak with many people who have trouble conceptualizing healthy sexuality. They want to know: “How does healthy sex differ from sexual abuse?”, “How does healthy sex differ from sexual addiction?”, and “What are the conditions necessary to ensure that the sex I’m experiencing is good for me and for my sexual partner?”

Simple Ways to Live a Healthy Lifestyle

You hear a lot about living a healthy lifestyle, but what does that mean? In general, a healthy person doesn't smoke, is at a healthy weight, eats healthy and exercises. Sounds simple, doesn't it?

The trick to healthy living is making small changes...taking more steps, adding fruit to your cereal, having an extra glass of water...these are just a few ways you can start living healthy without drastic changes.

Exercise

One of the biggest problems in America today is lack of activity. We know it's good for us but avoid it like the plague either because we're used to being sedentary or afraid that exercise has to be vigorous to be worth our time. The truth is, movement is movement and the more you do, the healthier you'll be. Even moderate activities like chores, gardening and walking can make a difference.

Just adding a little movement to your life can:

• Reduce the risk of heart disease, stroke and diabetes
• Improve joint stability
• Increase and improve range of movement
• Help maintain flexibility as you age
• Maintain bone mass
• Prevent osteoporosis and fractures
• Improve mood and reduce symptoms of anxiety and depression
• Enhance self esteem
• Improve memory in elderly people
• Reduce stress

So, even if you opt for small changes and a more modest weight loss, you can see the benefits are still pretty good. One study has found that just a 10% weight reduction helped obese patients reduce blood pressure, cholesterol and increase longevity.

Simple Ways to Move Your Body

You can start the process of weight loss now by adding a little more activity to your life. If you're not ready for a structured program, start small. Every little bit counts and it all adds up to burning more calories.

• Turn off the TV. Once a week, turn off the TV and do something a little more physical with your family. Play games, take a walk...almost anything will be more active than sitting on the couch.
• Walk more. Look for small ways to walk more. When you get the mail, take a walk around the block, take the dog for an extra outing each day or walk on your treadmill for 5 minutes before getting ready for work.
• Do some chores. Shoveling snow, working in the garden, raking leaves, sweeping the floor...these kinds of activities may not be 'vigorous' exercise, but they can keep you moving while getting your house in order.
• Pace while you talk. When you're on the phone, pace around or even do some cleaning while gabbing. This is a great way to stay moving while doing something you enjoy.
• Be aware. Make a list of all the physical activities you do on a typical day. If you find that the bulk of your time is spent sitting, make another list of all the ways you could move more--getting up each hour to stretch or walk, walk the stairs at work, etc.

Learn about more ways to fit in exercise.

Eating Well

Eating a healthy diet is another part of the healthy lifestyle. Not only can a clean diet help with weight management, it can also improve your health and quality of life as you get older. You can use the new Food Guide Pyramid to determine how many calories you need and what food groups you should focus on or, if you're looking for smaller changes, you can use these tips for simple ways to change how you eat:

• Eat more fruit. Add it to your cereal, your salads or even your dinners
• Sneak in more veggies. Add them wherever you can--a tomato on your sandwich, peppers on your pizza, or extra veggies in your pasta sauce. Keep pre-cut or canned/frozen veggies ready for quick snacks.
• Switch your salad dressing. If you eat full-fat dressing, switch to something lighter and you'll automatically eat less calories.
• Eat low-fat or fat-free dairy. Switching to skim milk or fat free yogurt is another simple way to eat less calories without having to change too much in your diet.
• Make some substitutes. Look through your cabinets or fridge and pick 3 foods you eat every day. Write down the nutritional content and, the next time you're at the store, find lower-calorie substitutes for just those 3 items.

Find more ideas for healthy foods with this Healthy Foods Grocery List.

Creating a healthy lifestyle doesn't have to mean drastic changes. In fact, drastic changes almost always lead to failure. Making small changes in how you live each day can lead to big rewards, so figure out what you can to be healthy today.

References:

Fentem, P H. ABC of Sports Medicine: Benefits of exercise in health and disease. BMJ 1994;308:1291-1295 (14 May)
Goldstein DJ. Beneficial health effects of modest weight loss. Int J Obes Relat Metab Disord. 1992 Jun;16(6):397-415. Ornish D, Brown SE, Scherwitz LW, Billings JH, Armstrong WT, Ports TA, McLanahan SM, Kirkeeide RL, Brand RJ, Gould KL. Can lifestyle changes reverse coronary heart disease? The Lifestyle Heart Trial.. Lancet. 1990 Jul 21;336(8708):129-33.

pH

Definition: The term pH is used to describe the measurement of acidity or alkalinity of a substance.

• pH of 7.0: Neutral
• pH below 7.0: Acid
• pH above 7.0: Alkaline

The pH of body fluids is regulated, but different parts of the body have different pH ranges. For example, stomach acid has a low pH and blood has a pH that is slightly alkaline.

Sodium Benzoate

Chemical preservatives are frequently used in processed foods to prevent growth of bacteria, yeast or other microorganisms. Sodium benzoate is a type of preservatives commonly used in the fruit pies, jams, beverages, salads, relishes and sauerkraut, typically foods that have an acidic pH. Sodium benzoate and water produce benzoic acid, which is the active form of the preservative. Benzoic acid is found naturally in some fruits such as cranberries, plums and apples.

The United States Food and Drug Administration has studied sodium benzoate extensively and found that it is safe when consumed in amounts found in normal diets. It would take approximately 90 times the amount of sodium benzoate found in a typical diet before any problems might occur.

Benzoates and Benzenes

Sodium benzoate is sometimes used as a preservative in soft drinks, along with ascorbic acid (vitamin C). With excessive heat exposure, the two additives may interact to form benzene, which is known to cause cancer. Low levels of benzene were detected in a variety of soft drinks in 2005, however all levels were far below 5 parts per billion, which was considered safe for humans.

Vitamin C

Definition: Vitamin C, or ascorbic acid, is a member of the water-soluble family of vitamins. It's required for normal growth and maintenance of most of the tissues of your body.

Vitamin C is well-known as an important component of your immune system; it's also a component of collagen, which is needed for healthy connective tissue. Getting enough vitamin C from your diet will also help your bones and teeth stay strong.

Vitamin C is also an antioxidant that protects the cells in your body from free radical damage.

Daily Requirements

Males

1 to 3 years: 15 mg per day
4 to 8 years: 25 mg per day
9 to 13 years: 45 mg per day
14 to 18 years: 75 mg per day
19+ years: 90 mg per day

Females

1 to 3 years: 15 mg per day
4 to 8 years: 25 mg per day
9 to 13 years: 45 mg per day
14 to 18 years: 65 mg per day
19+ years: 75 mg per day

Vitamin C supplements have been recommended for relief of colds and flu, and as an alternative treatment for some forms of cancer. However, research hasn't provided sufficient evidence for these recommendations.

Taking large amounts of supplemental vitamin C may result in diarrhea or loose stools. The Institute of Medicine established 1800 to 2000 milligrams per day as the upper tolerable intake level.

Vitamin C is found naturally in fruits and vegetables, especially citrus fruits, strawberries, peppers, tomatoes, broccoli and potatoes. Eating a diet deficient in vitamin C can lead to dry hair, gingivitis, slow wound healing, a weakened immune system, anemia and nosebleeds. Scurvy is a disease that will occur after a long-standing vitamin C deficiency.

Watermelon

Scientific Name: Citrullus Vulgaris

Biological Background: The fruit of an annual vine belonging to the squash and melon family. Watermelon originated in Africa and has been cultivated since ancient times in the Mediterranean region, Egypt and India.

Nutritional Information: One slice of watermelon (480 g) contains 152 calories, 3 g protein, 34.6 g carbohydrates, 2.4 g fiber, 560 mg potassium, 176 mg vitamin A (RE), 47 mg vitamin C, 0.3 mg thiamin, 0.1 mg riboflavin, and 0.96 mg niacin.

Pharmacological Activity: Watermelon is rich in lycopene, glutathione and vitamin C. It has great activity against cancers and some antibacterial, anticoagulant activity.

Eating Tips: Choose watermelon with a deep red color.

10 Essential Health Tips (The Basics to Practice Every Day)

1. Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!

2. Cut Fat
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!

3. Quit Smoking
The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.

4. Reduce Stress
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.

5. Protect Yourself from Pollution
If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent. Thought for the day: 'Smoke gets in your eyes'…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.

6. Wear Your Seat Belt
Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.

7. Floss Your Teeth
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss.

8. Avoid Excessive Drinking
While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.

9. Keep a Positive Mental Outlook
There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing.

10. Choose Your Parents Well
The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny.