The post How John Krasinski transformed his body and built a six pack appeared first on Men's Health Magazine Australia.

DIGITAL ISSUE

5 ways to support a loved one suffering from mental health concerns

Worried your partner is struggling to cope with stress or anxiety? A clinical psychologist breaks down how you can navigate the tricky subject of supporting a loved one suffering from mental ill-health

By dr maria-elena lukeides

IN ANY GIVEN YEAR, 1 in 5 Australians will experience a mental illness. This statistic highlights that mental health concerns can happen to anyone (even yourself). Talking to someone about mental health can be a difficult subject to broach, but it can be even harder when considering broaching the topic with a loved one.  

Think about it like this: when someone is feeling physically unwell or under the weather, most of us are comfortable referring them to a doctor or specialist. However, when it comes to mental health, the same approach just doesn’t seem to apply. That’s because there is still some stigma attached and while we have come a long way, at times it can feel like a taboo subject.  

Thankfully, as we move into the future, we are starting to get enough awareness to change the conversation. So, how can you support a loved one who is suffering? Below, Dr. Maria-Elena Lukeides from The Wellness Fountain details 5 ways to support someone with their mental health.  

1. Open up the lines of communication 

It can be hard to know what to say to someone when you are worried about them (especially since they tend to withdraw from those around them). This can make it hard to start a conversation how know that opening up the lines of communication is the first step in supporting them. A great way to start a conversation about mental health is letting your loved one know you are worried about them, based on the behaviour you have observed. For example, “we haven’t seen you much at any of the family gatherings lately, how are you?” or “I noticed you seem really tired lately, is there anything I can help with?” If they don’t seem like chatting right then and there, remind them that you are there for them whenever they are ready to talk.  

Whenever speaking to someone about mental health, focus on active listening and avoiding judgement. People benefit from open communication that involves attentive listening, harbouring of emotional safety and trust that the discussion won’t escalate to an argument or get emotionally overwhelming. Here, it might be worthwhile to explore “I” statements and avoid the word “you”. Instead of saying “you need to see a therapist because you’re not coping”, it might be worthwhile to consider “I can see it is a difficult time at the moment and I’m wondering if there is a professional who could help change that”.  

Be careful not to respond with phrases that might minimise how they feel (like “you’ll be fine” or “don’t worry about it”) which can imply you don’t think what is happening is that significant. Instead, consider saying things like “I’m sorry that sounds hard, how can I help?”.  

2. Create a safe space

Before jumping right in and asking someone about their mental health, consider the situation in which you are asking first. Is it in front of a group of people or when they’re about to go to bed at night? Or when they’re rushing out the door? If that’s the case, try to find a better time or a more private environment.

People are going to feel less likely to want to open up if they think others are listening. They’re also less likely to give you much of a response if they’re rushing out the door. It’s important to also note that it’s best to avoid having conversations about emotional wellbeing right before bed, as this can mean you’re getting the other person – and yourself – to really think about things that could keep you up at night. Instead, create a safe space that will feel comfortable for them, helping them to relax in a trusted environment. 

3. Know the resources to suggest 

When it comes to matters of the mind, the first step is talking, however the next step should always be action. Sometimes simply talking to loved one can be helpful, but there are times when a professional’s advice is needed. 

There are many places a person can turn to for mental health help. If the matter is urgent and you are worried that the person might be at harm to themselves or someone else, please call 000 immediately. For less urgent matters, there are many services available in Australia that a person can turn to. Services like Lifeline and Beyond Blue all provide support by way of free over-the-phone counselling with trained experts. The best place to suggest is visiting your local General Practitioner who will be able to point you towards several services and professionals. The Wellness Fountain is another option, as it provides access to a trained psychologist with over 25 years experience.

Put simply, there is no reason why someone should suffer in silence. Support your loved one by doing some research into the mental health resources available to suggest and gently remind them that it is ok to seek help. Or, go one step further and help them book the appointment, or even go with them as a support (should they request it or feel comfortable).  

4. Offer practical help

When someone is suffering from mental health concerns, day to day tasks can feel extremely difficult. Even getting out of bed can be a daunting task or cooking themselves a meal can feel like preparing for a marathon. Sometimes offering help in practical ways can help a person in emotional ways. Offering to make them some meals for the week, do their groceries, pick up their dry cleaning, or minding their children, can be practical help that can ease their mental load. Find out what they would be comfortable with and be sure to assist however you can. 

5. Take care of your own mental health

While it sounds counterintuitive, taking care of your own mental health should be a priority when supporting someone with theirs. Being someone’s support network can be emotionally taxing, so be sure to prioritise your emotional wellbeing. In fact, it’s important to make your mental health more important than those around you. Sure, you need to support your loved one, but just remind yourself that there are professionals who can help, and that you can provide better support to someone else when you’re feeling 100%.  

Keep Reading

Why I Mo: Harry Cleary

Reading time 6 min read

Why I Mo: Harry Hooper

Reading time 5 min read

What to expect from your first therapy session

Reading time 6 min read

The post What to expect from your first therapy session appeared first on Men's Health Magazine Australia.

The post 50 of the best safe words to use during sex appeared first on Men's Health Magazine Australia.

10. Hentai 

In Japan, the word “hentai” means any type of perverse or bizarre sexual desire or act, but outside of its borders it’s used to describe anime or manga pornography. It turns out plenty of people are into kinky cartoon characters…

9. Well hung

Larger-than-normal penises came (geddit) in at the number nine spot. 

8. Huge breasts

Another case where bigger really is better – the eighth most viewed porn category belongs to women with huge breasts.

7. Anal

Coming in at lucky number seven is anal. And when you read this shocking news about anal sex, you’ll understand why.

6. Ebony

Involving at least one African American person, ebony is the sixth most popular category of porn.

5. Mature

There ain’t much ageism in porn with mature vids placing fifth. 

4. Teen

Perhaps out of a nostalgic longing for bygone days of youth, or simply due to the vitality of younger women, teen comes in a number four.

3. Amateur

Those big budget porn shoots are overrated! If you’re sick of the terrible acting and obviously fake situations of big-channel vids, then the amateur category is right for you. Nothing can compare to the authenticity and realism of the amateur porn, which manages to crack the top three.

2. MILF

Coming in at number two and further proving ageism doesn’t influence our porn habits is the MILF category. We won’t comment on the disturbing role Oedipal complexes have played in getting this category so high on this list.

1. Lesbian

Taking out the top spot and the crowning achievement of being the most viewed porn category is Lesbian porn! Sapphic love has long attracted the sultry attention of both men and obviously, women. But it seems for men, it’s the most alluring genre of all.

Related:

Inside The World of Porn Addiction

Your Partner Likes Porn, Too — Here’s What You Should Watch Together

The post Pornhub reveals the 10 most popular porn categories of the last 10 years appeared first on Men's Health Magazine Australia.

The truth is this: you’re over worrying. According to data, the average penis size, without an erection, measures between three and four inches. The average penis size with an erection is between five and six inches. When erect, the average circumference (girth) is between four and five inches.

When it comes to sex and satisfying not just yourself but your partner too, it really is a case of using what you’ve got to your advantage. And this can be achieved through certain sex positions, positions that will allow you to go deeper, achieve greater stimulation or simply make things more comfortable.

Best sex positions for your penis size

Sex Position #1: ‘Anaconda’

Erect penis length of 6.5 inches or more

This might sound like the best possible size, but for a lot of women a penis this big is going to hurt. ‘If a penis is longer than her vaginal canal it will hit the back wall of her vagina, giving her a painful sensation internally,’ says sex adviser Dr Pam Spurr, and author of Sensational Sex: The Revolutionary Guide to Sexual Pleasure and Fulfilment.

Good sex positions: Her on top, where she has control of how deep you go; you on top from behind, but with her body flat against the bed and your legs outside hers – this prevents you penetrating too deeply.

Girth (erect) of more than 5.3 inches

‘Men with such a thick penis need to be careful, especially when moving from foreplay to intercourse,” says Spurr. ‘Always begin gently, to allow her time to relax and for her vagina to accommodate you. And use plenty of lubrication to ease things.’ Ask her to guide your penis in – one over-enthusiastic thrust and she’ll be in pain, as will you.

Good sex positions: ‘Missionary is your best bet, as she can relax her body completely,’ says Spurr. ‘Or try it with her on top so she can ease you in herself.’

Sex Position #2: ‘Python’

Erect penis length of 4.5 to 6.4 inches

Most of the vagina’s nerves are in the outer third, closest to the entrance – and thankfully you’re ideally equipped to stimulate that area.

Good sex positions: You can enjoy any position you like, but to really impress her, dip the nose of your penis in and out of that shallow third of her vagina.

Girth (erect) of between 4.6 and 5.3 inches

If you’re at the lower end of this scale, you need friction in your sexual relationships, and plenty of it. ‘Women don’t usually have a problem with thin blokes, but some men say they can’t achieve enough sensation and feel like they’re lost inside the vagina,’ says sex therapist Judy Seifer.

Good sex positions: If her knees are together, her vagina is stretched front to back, rather than side to side if her legs are spread – that means it’s elongated and will feel tighter.

Sex Position #3: ‘Rattlesnake’

Erect penis length less than 4.5 inches

Men with shorter penises have options larger men don’t, says Seifer.

Good sex positions: Missionary is good, with an added extra – the coital alignment technique (CAT). ‘You simply ride high, bringing the base of your penis up against her clitoris,’ says Seifer. Then, instead of thrusting, rub and grind against her pubic bone. ‘Since you’re not thrusting, it doesn’t matter how long or short you are; it’s all in the rocking motion.’

Girth (erect) of 4.5 inches or below

This is one time when being a Slim Jim isn’t ideal. ‘Try wearing a ribbed condom,’ suggests Spurr. ‘This will increase sensation for her.’

Good sex positions: Enter her from behind as she lies flat on her stomach. This reduces depth and increases tightness.

This article originally appeared on Men’s Health UK.

The post The best sex positions for your penis size appeared first on Men's Health Magazine Australia.

Though the scene we described above sounds straight out of a coming-of-age comedy, premature ejaculation doesn’t only plague the young and untrained. It can happen at any age. “Premature ejaculation is a problem that affects almost every man at some point in his life,” says Dr. Thomas J. Walsh, M.D., a urologist at the University of Washington. In fact, most studies suggest it may be the most common male sexual disorder, according to the American Urological Association.

Luckily, PE doesn’t have to be a persistent issue. There are techniques you can use to help you last longer in bed, so both you and your partner feel like your desires have been fulfilled.

That being said, it’s important to note that an orgasm doesn’t inherently mean sex has to be over. You can and should spend time manually and orally stimulating your partner after you climax. (Hopefully, you’ve stimulated your partner before you climaxed, too.) If you wait enough time after ejaculating, your refractory period will eventually be up, and you’ll be able to have penetrative sex again, if that’s what you and your partner want. This time, since you just came, you should be able to last longer than the first time.

What is the average time for ejaculation?

In a 2005 study in the Journal of Sexual Medicine, researchers had 500 heterosexual couples use stopwatches to measure the time between vaginal penetration and penile ejaculation over four weeks of sex sessions. The overall median time was 5.4 minutes.

Lots of people don’t last as long as that. The 2014 book The New Naked: The Ultimate Sex Education for Grown-Ups reported that nearly half of penis-owners finish within two minutes, according to the New Republic.

You may be diagnosed with PE if you routinely ejaculate within one minute of penetration, no matter how hard you try to delay it.

One of the reasons PE is so maddening is that it can feel like you have no control over it. The harder you try to prevent it, the worse it seems to get. Yes, you may be able to last a few seconds longer in bed by thinking about your fantasy baseball team, but who wants to be thinking about baseball statistics during sex? Are there any substantive solutions?Thankfully, the answer is yes. Despite how hopeless your situation may feel, there are indeed plenty of smart, sensible, and healthy ways to curb, if not cure, your premature ejaculation and last even longer in bed.

Tips to last longer in bed

Looking for some methods that can help lead to longer-lasting sex? We’ve got you covered.

Heed the following tried-and-true tips to help extend your and your partner’s pleasure.

1) Strengthen Your Pelvic Floor Muscles

You’ve likely heard of Kegels or Kegel exercises, where you train your pubococcygeal (PC) muscles of the pelvic floor, through a series of contraction and release exercises. To understand what these muscles feel like when they’re fired up, try cutting off the flow of urine the next time you’re using the bathroom. After you cut it off, let it flow, then cut it off again, then let it flow again.

For help isolating those PC muscles, try standing in front of a mirror and using them to lift your testicles without the help of your hands. Imagine “lifting your nuts to your guts” or “shortening your penis,” Sandra Hilton, PT, DPT, a doctor of physical therapy at Entropy Physiotherapy and Wellness in Chicago, Illinois, previously told Men’s Health.

Once you have a feel for how to expand and contract your PC muscles, tighten and hold for a count of 10, then release. Practice in sets of 10. The beauty of this exercise, which will result in heightened ejaculatory control and help you last longer in bed, is that you can do it practically anywhere.

There’s scientific proof that Kegels can help you make sex last longer. As Men’s Health UK reported: “A 2005 study found that 75 percent of men improved erectile function after doing kegels.” Seeking professional help for your PC muscle strength can get you even better results. A 2014 study found that pelvic floor muscle rehabilitation therapy helped over 80% of patients recover from PE.

2) Limit your thrusting

There are plenty of ways to enjoy intercourse without thrusting like a jackrabbit. You can massage the tip of your penis into your partner’s clitoral hood. You can focus on the nerve endings in your partner’s vaginal entrance or anus instead of seeing how deep you can get. You can press your penis against your partner’s G-spot or P-spot. Sure, throw a little thrusting in there, too, but if you feel like you’re about to reach the point of no return, there are ways to slow things down without sacrificing your partner’s pleasure.

3) Wait longer for intercourse – or don’t do it all

All too often, we think of sex as being penis-in-vagina or penis-in-anus. But that’s such a limiting – and frankly, boring – definition of sex. There are plenty of other sexual activities that’ll bring you both pleasure and prolong the overall length of your hookup, including erotic massage, experimenting with kink, or focusing entirely on stimulating your partner (oral sex, anyone?).

Speaking of oral, if your partner has a vagina, this is a great way to increase their likelihood of reaching orgasm. A 2017 study published in the journal Sex and Marital Therapy found that only 18% of vagina owners have the capacity to orgasm from direct penetration; the rest need clitoral stimulation to orgasm.

4) Switch things up

Instead of picking one position and pounding away like the aforementioned jackrabbit, try alternating between a few different configurations to last longer during sex. Switching positions provides a little bit of “time off” when your penis is not being stimulated.

You can also try out some more elaborate sex positions that require physical stamina. With these “wilder,” more physically strenuous sex positions, you’ll be more focused on technique and balance so you won’t be able to focus on the physical stimulations as much.

5) Choose sex positions that’ll help you last longer

In a similar vein, you want to skip positions that provide too much stimulation. Positions like doggy style or flatiron, where you can go super-duper deep, are probably good to skip.

Instead, try positions that only allow for shallower penetration, or that don’t allow for much “in and out” movement. The CAT (Coital Alignment Technique) is ideal if you’re looking for something shallow. (Plus, if your partner has a clitoris, it’s great for their pleasure!) Then there’s the Lotus position, which is all about grinding against each other as opposed to hardcore thrusting.

6) Live a healthy lifestyle

“Penile performance is all about lifestyle,” says Dr. Justin Lehmiller, PhD, who serves on the Men’s Health advisory panel and hosts the Sex and Psychology Podcast. Exercising regularly and can prevent sexual performance difficulties like PE and erectile dysfunction, and you might want to stop smoking, too. Smoking reduces the amount of nitric oxide in the body, which may cause PE.

7) Cut back on the booze

If you think throwing back a few shots will delay your orgasm, think again. While alcohol might help you feel relaxed, it’s known to cause sexual dysfunction – especially in people who abuse it. In a 2007 study of penis-owners with alcohol dependence, 72% reported that had one or more types of sexual dysfunction, with PE being one of the most common issues. If you think you might drink too much, reach out for help from a therapist, a recovery center, or a recovery program. If you know you don’t have a problem with alcohol, you can still enjoy it now and then – just make sure you’re not drinking (or at least not drinking much) at times when you’re anticipating sex.

8) Try edging

Delaying your orgasm while masturbating can be one of the most effective ways to train yourself to last longer during sex. This is also known as edging, and according to Walsh, it’s one of the most common techniques for avoiding premature ejaculation. Basically, you bring yourself right to the edge of orgasm before stopping all sexual or masturbatory activity until you have your excitement under control.

Practicing this technique can help you teach your brain and body to better control your orgasm response and make sex last longer, says sex therapist Emily Morse, Ph.D. Just be sure to use a lot of lotion or lube while you practise edging to avoid chafing, she adds.

9) Try ‘the squeeze’

If you can feel your orgasm coming on, stop and squeeze right below the head of your penis. Apply firm pressure with your thumb and forefinger and focus the pressure on the urethra, or the tube running along the underside of the penis, advises Ian Kerner, Ph.D., sex therapist and author of So Tell Me About the Last Time You Had Sex

The squeeze technique can help you last longer in bed by pushing blood out of the penis and momentarily decreasing sexual tension, which represses the ejaculatory response, Kerner says.

“This is another type of biofeedback, similar to edging, Walsh adds.

10) Masturbate beforehand

Masturbating alone prior to a sexual encounter is a free and simple technique to help fight premature ejaculation. “A lot of my patients will masturbate prior to sex,” explains Evan Goldstein, D.O., a proctologist who specialises in men’s sexual health at Bespoke Surgical. “Sometimes ejaculating too quickly is due to the fact that you’re all riled up and haven’t ejaculated recently, which means your prostate is fully engorged.” When it’s been a while since you last ejaculated, the slightest touch, lick, or thrust can set you off (literally).

Goldstein continues, “If you masturbate close to when you know you’re going to have sex, you’re essentially having sex a second time, which means it will take a little longer to climax.” He does, however, caution to practice the appropriate timing in between sessions because the last thing you want is to then not be able to perform at all.

If you notice you’re still having issues with PE even when masturbating beforehand, then you can masturbate repeatedly beforehand to help combat the issue during sex.

11) Wear the right condom

If you struggle with premature ejaculation, condoms can be your best friend when it comes to lasting longer during sex. (Also, you should be using them anyway, bro.) Most major condom manufacturers make extra-thick rubbers that act like a slip-on desensitizer for your member during sex, Morse says, and these can help you avoid premature ejaculation.

12) Talk to your doctor about medication

In Europe, there are many legal drugs that purportedly help you last longer in bed, Walsh says. The problem: The Food and Drug Administration (FDA) hasn’t approved those drugs to treat PE in the U.S. Why? “Even though trials show these drugs genuinely benefitted men with premature ejaculation, the FDA sets a very high bar for drugs used to treat non-life-threatening conditions,” he explains. Fortunately, there are other options.

While Viagra and other phosphodiesterase-5 inhibitors are typically used to treat erectile dysfunction, they may also help delay orgasm. Those drugs have best results when taken in combination with an antidepressant, according to Mayo Clinic. You’ll just want to find out from your doctor how long it’ll take for the medication to kick in, since it varies from drug to drug.

Antidepressants can help delay orgasm when used on their own – Paxil, or paroxetine, has proven to be particularly effective – buy they can cause mood changes or other side effects and shouldn’t be used unless prescribed by a doctor, Walsh says. So at the end of the day, these should be considered a last resort.

Depending on how sexually active you are, you can either take the medication daily or as needed before sex, says Dr. Matthew Lemer, MD., a urologist at Beth Israel Medical Center.

13) Use anaesthetic wipes

In 2017, a small study found that applying wipes covered in a small amount of benzocaine, a mild anesthetic, can help you last longer in bed. The problem? If your partner has a vulva, the wipes could have the unintended effect of numbing them down there, says NYC-based urologist Dr. David Samadi, MD.

If you’re interested in trying out anesthetic wipes, Roman—the online service that sends generic erectile dysfunction medication straight to your door – also offers “Roman Swipes.” The Swipes have a 4% benzocaine solution, which reportedly reduces overstimulation without eliminating sensation altogether.

Additionally, Dr. Jamin Brahmbhatt, MD, urologist and sexual health expert at Orlando Health, suggests numbing medications – like Promescent – that come in creams and sprays. “Similar to a condom these things can cause you to have less sexual pleasure,” Brahmbhatt explains. “Plus, it can affect the partner’s satisfaction as well. Make sure your partner knows you are using it as a heads up and also to make sure they don’t have a history of allergic reaction or problem with its use.”

14) Try technology that can help you last longer

A new FDA-cleared program called Prolong purportedly helps train you to delay ejaculation by jerking off with a special device. For $269, you get a vibrating masturbation gadget, a guidebook, and some lube.

“…once you have completed the 6 week climax control program, not being able to last long enough should be a thing of the past.,” its website states.

Don’t want to spend $269, but still want to treat your PE? There’s an app for that.

Check out the Premature Ejaculation App – or Pea, for short. Billed as a “virtual sex therapist,” the app guides you through a three-step masturbation training program to help treat your PE, and lets you track your improvement over time.

15) Get support from your partner

You can’t make positive changes to your sex life unless your partner is on board. Even though it can feel embarrassing at first, talking to your partner about your PE might calm your anxieties – and once your partner knows what’s up, the two of you can manage your PE as a team. “Acknowledge the elephant in the room by saying that [PE] is difficult for you to talk about, but that you want to work together to make sex even better for both of you,” Lehmiller says.

Still feeling nervous to share your PE concerns with your partner? Perhaps the promise of hotter sex will help you open up. A 2019 study published in The Journal of Sex Research found that couples who communicate more about sex tend to have better sex than other couples.

16) Practise mindfulness

“Mindfulness practices can potentially help [PE] by promoting relaxation and tuning you in more to your body’s sensations,” Lehmiller explains. Meditation is probably the most well-known and studied mindfulness practice, but if you can’t handle sitting still, hit up your local yoga studio or start a solo yoga practice at home. A 2020 study found that yoga postures and breathing techniques are effective tools for managing PE.

17) Ask an expert

If you feel like you’ve tried everything to have better, longer sex without success, it may be time to discuss your problem with a doctor, Walsh says. “A lot of the treatments we’ve already discussed – edging and biofeedback – are pretty challenging techniques that a specialist can help you use effectively.”

He recommends asking your doctor for a referral to a urologist, who can either treat you himself or refer you to the right person for your problem.

“[They] will help you approach this practically and pragmatically,” Walsh says. “It’s not about getting in touch with your inner self. It’s about learning the physical or mental mechanisms that can help you avoid premature ejaculation.”

Many cases of PE also don’t need medical intervention at all, and are more caused by performance anxiety. Meeting with a certified sex therapist can help you work through those feelings.

Lifestyle Changes That Can Help You Last Longer in Bed

At the risk of repeating ourselves, don’t ever underestimate the importance of maintaining a healthy lifestyle when it comes to your sexual performance. Your diet, level of physical activity, and substance use habits can all play a role in how long you last in bed. With that in mind, here are some changes worth making:

Quit Smoking

Not only do cigarettes cause blood vessel constriction, reducing blood flow to the penis, but chronic smoking increases inflammation in the body, increasing the risk for atherosclerosis—which further inhibits blood flow, according to Dr. Amy Killen, MD, Medical Advisor to Joi Women’s Wellness. So, if all the other health reasons aren’t motivation enough to quit, consider kicking the habit for the sake of your orgasms.

Drink Only in Moderation

You’re probably aware that alcohol is a depressant – but what you might not realise is how this can sabotage your sexual experiences.

“Alcohol depresses your nervous system, which means signals from the brain to the penis become sluggish,” Killen explains. “The result is erectile dysfunction, less sensitivity, and delayed orgasm.”

Adrienne Ton, CNP, a board-certified family nurse practitioner and Director of Clinical Operations at TBD Health, recommends limiting your consumption to 1-2 drinks per day at most – and giving your body a break from the booze whenever possible.

Pile on the nutrient-rich fruits and veggies

Eating fruits and vegetables high in nitrates – like beets, kale, arugula, carrots, and broccoli – can improve performance in bed because they increase nitric oxide production,” Killen explains Killen. Nitric oxide is the main chemical messenger that tells your blood vessels to dilate, allowing more blood flow to key parts of the body (ahem… like your penis).

“As you get older, the cells that line your blood vessels become less efficient at making nitric oxide, so getting healthy nitrates in your diet becomes even more important,” Killen adds.

Fun fact: Killen says anti-septic mouthwash hinders your body’s ability to convert nitrates from food into nitric oxide by killing healthy bacteria in your mouth. So, you may want to nix that from your dental hygiene routine.

Dr. Laura Purdy, MD, a board-certified family medicine physician, notes that zinc, magnesium, and vitamin B12 also all play key roles in maintaining optimal testosterone levels – and therefore, a strong libido. According to Purdy, these key nutrients can be found in foods like spinach, almonds, oysters, legumes, pumpkin seeds, and dark chocolate.

Aim for 150 Minutes of moderate-intensity exercise per week

It’s an established, well-studied fact that a sedentary lifestyle can increase your risk of cardiovascular disease. But did you know that a lack of exercise can also negatively impact your sexual health by taking a toll on your circulation and blood flow?

According to Ton, you can reduce this risk by getting about 150 minutes of moderate-intensity exercise per week – whether that entails running, brisk walking, cycling, or weight lifting.

FYI, research has shown that resistance training and interval training, specifically, may also boost testosterone levels.

And if you work at a desk all day, Dr. Desmond Wilson, MD, physician and founder at Silo Health, highly recommends taking a quick break every hour or so to get the blood flowing by stretching or walking around.

Get plenty of omega-3 fatty acids

If only for the sake of your penis, consider adding some salmon, cashews, or chia seeds to your diet. According to Yelena Wheeler, a registered dietitian nutritionist with MIDSS, omega-3 fatty acids—which are found in many nuts, seeds, and fatty fish—can promote blood flow, reduce inflammation, and support cardiovascular health, ultimately benefiting your sexual performance.

“These foods not only provide healthy fats, but also arganine—an amino acid that enhances blood flow and may improve erectile function,” adds Wilson.

Adopt some stress-management techniques

All those long hours at the office and anxiety-inducing deadlines can put a damper on your sex life—not only by limiting the time and energy you have for connecting on a physical level with your partner, but also by spiking your stress levels.

“High stress can lead to an overproduction of cortisol, a hormone that can lower testosterone levels, thereby decreasing sexual desire,” explains Wheeler.

That’s why Ton and Purdy both strongly suggest learning some stress management techniques, whether that means deep breathing exercises, mediation, or talking to a therapist or trusted friends and family.

Get tested – at least annually

We’ll spare you the full lecture, but getting regularly tested for sexually transmitted diseases (STDs) and sexually trandmitted infections (STIs) is crucial for protecting both your and your partners’ health.

According to Ton, these screenings are also important because many STIs can spread to the prostate gland, triggering infections that cause blood flow problems, eventually resulting in erectile dysfunction. Not to mention, chronic infections and inflammation can lower testosterone production. Womp womp.

As for how often to get tested, The Centers for Disease Control & Prevention advise having a screening for syphilis, chlamydia, and gonorrhea at least once a year even if you don’t have any symptoms—and every 3 to 6 months if you have multiple partners.

This article originally appeared on Men’s Health UK.

Related:

3 Quick Tips For Beating Premature Ejaculation

What Is Edging, and Does It Actually Make You Last Longer In Bed?

The post 17 ways to last longer in bed appeared first on Men's Health Magazine Australia.

TODAY IN OBVIOUS STATEMENTS: orgasms are pretty great, no matter how, when, and where they’re achieved, or with whom. But why is it that some just feel particularly intense? And are there known ways to make your orgasms even better? It turns out there are, according to experts.

“The intensity of a male orgasm can be amplified by many factors,” says Dr. James Elist, M.D., a board-certified urologist who specialises in male sexual dysfunction and founder of Penuma. “In general, these factors include lower stress levels, heightened sexual arousal, and optimal overall health. Mental stimulation (mood, attraction, erotic thoughts) and physical fitness (cardiovascular health, muscular strength, endurance) also influence the intensity of male orgasms.”

Some orgasms are better than others due to situational factors, says Elist – like your sense of comfort and emotional safety with your partner, or even the environment in which sex is taking place.

And don’t discount the power of novelty, either. Ahmaad Johnson, a board-certified family nurse practitioner at FOLX Health, notes that when you keep resorting to the same sexual routines – both with and without a partner – your orgasms can start to feel the same as well.

“Orgasms that are the most memorable are often the ones that disrupt that sameness – that break the patterns we’ve developed over time or that come attached to new experiences.”

How men can improve their orgasms

Looking to take your orgasms from mediocre to mind-blowing? We talked to sex experts and evaluated the latest research to recommend the best ways to strengthen the male orgasm. Here are simple strategies to try, whether you’re masturbating or getting down with a partner.

1) Touch your taint

If you haven’t already been introduced, meet your taint – or your perineum, if we’re getting technical. It’s the strip of skin between your balls and your butt, and it’s one of many highly erogenous zones that responds well to sexual stimulation. “This area is packed with nerve-endings, so it feels really sensitive,” says Arlene Goldman, Ph.D., coauthor of Secrets of Sexual Ecstasy.

Some guys say that by applying pressure to this area, they’re able to have multiple orgasms `– which is probably because you can stimulate your prostate gland externally via your perineum. During intercourse or oral sex, ask your partner to place a finger here and press onto it until the pressure feels just right.

2) Massage your P-spot (a.k.a. the prostate)

Speaking of the prostate, it turns out this gland is the male equivalent to the G-spot. You can stimulate it externally by applying pressure to your perineum, but if you’re interested in maximising pleasure, you’ll have to do a little anal probing.

If you’re playing with a partner, have them lube up the soft pad of a finger and stick it about 2 inches inside your butt. Once they feel the small, walnut-sized lump, they can apply some pressure and light thrusting. If you want to explore anal play solo, a prostate massager or vibrating butt plug can help you out.

One option for a mind-blowing orgasmic experience is to combine prostate and penile stimulation. Another option is to focus entirely on the prostate and have a P-spot orgasm, which many people describe as a deeper, fuller-body sensation.

“The penis is like the high scorer that keeps the morale up, and then you bring in the prostate and you’re like, ‘Holy shit! I didn’t know the prostate could assist!’” Play says. “Then you realise the prostate can do it by itself.”

3) Shorten your refractory period

Mentally, you may want to go for another round after achieving a great orgasm, but most guys physically can’t get another erection immediately following sex. “A refractory period is the time after a man ejaculates when he is no longer able to have an erection,” Emily Morse, sexologist and host of the Sex With Emily podcast, previously told Men’s Health.

This period is different for every guy and can last anywhere from minutes to a full day. However, there are ways to shorten this phase, she explains. The best way to decrease refractory time is by increasing arousal. “This could be doing something different, like trying out a toy or talking dirty (or dirtier than usual). Even small changes can be just the novelty and excitement needed to rev up the engines for round two.”

4) Try for multiple orgasms (penile and prostate)

Thanks to that pesky refractory period, it’s tough to have more than one ejaculatory orgasm in a row. But with enough practice, you might be able to have non-ejaculatory multiple orgasms, also known as NEMOs.

The key is squeezing your pubococcygeal muscle (it should feel like stopping a pee midstream) right at the brink of climax, until you learn to separate the feeling of orgasm from the experience of ejaculation. Deep breathing can also help you lean into those feel-good sensations without blowing your load.

“You can’t expect for each small orgasm to feel like your usual orgasms,” Jonathan Stegall, M.D., founder and president of the Center for Advanced Medicine in Atlanta, previously told Men’s Health. “They’ll be less in intensity, but for some men, having several small orgasms is actually preferable to having one big one.”

If you ask Play, the easiest way to cum multiple times is to throw some prostate orgasms into the mix, since the recovery time is shorter.

5) Do kegels

“You know how women do kegel exercises and say it strengthens their vaginal orgasm? Men can do the same,” says Alex Robboy, a sex therapist in Philadelphia.

Essentially, kegel exercises are a way of contracting the muscles of the pelvic floor, which give you greater control and intensity during sex. Try lifting your penis up and down with your muscles, or even try to “write the alphabet with the tip of your penis,” suggests Robboy.

6) Use a sex toy

We’re used to sex toys being marketed toward women and people with a vulva, but there are plenty of toys out there to help penis owners get off, too. You’ve probably heard of the Fleshlight, a popular male masturbator, but did you know there are also vibrators designed specifically for the penis? Cock rings, butt plugs, and prostate massagers can also bring new sensations into your sexual experience.

“For people with penises, vibrating toys can add extra stimulation to the glans, the frenulum, the perineum, or can be used in the butt,” says Johnson. “For trans men and masculine-leaning nonbinary folks, these same vibrating toys can be used externally on their bottom parts.”

While anal play may not be for everyone, you may find that having a sex toy in or around this area during orgasm can kick your pleasure up a notch, Johnson says.

7) Eat an orgasm-friendly diet

Getting in shape will help every facet of your sex life, and part of getting in shape is eating better.

“Genitals that work well are usually attached to bodies that are working well,” explains Johnson. “What makes for better orgasms are the same thing that makes for better health generally.”

Start with greens. Spinach helps dilate blood vessels, which can increase blood flow to the genitals. Other greens like kale, cabbage, and bok choy are good sources of folate, which helps reproductive health.

Next, make sure you’re eating eggs. They’re rich in B vitamins, which ease stress and are important for a healthy libido, which means better orgasms.

“Eating healthy fats is important for the neurological function necessary for sexual response,” adds Suzannah Weiss, a certified sex educator and resident sexologist for FrolicMe. “Foods like avocado, olive oil, and coconut oil help to leave you satiated so you have the energy to be present and enjoy a sexual experience.”

You might want to consider starting your day with some oatmeal, too. Oats and whole grains are one of the few natural ways to boost testosterone in your bloodstream. More testosterone equals stronger orgasms.

Finally, don’t forget to stay hydrated, says Johnson. Drinking plenty of water promotes blood flow to the penis, while also ensuring you have enough energy to last in bed.

As for what to avoid in your diet – Elist suggests limiting processed foods, added sugar, alcohol, sodium, and caffeine.

8) Try edging

Delayed gratification can be hard to master, but when it comes to your orgasm, it’s well worth it. A study in the Journal of Sex Research advocated “edging,” or the practice of purposefully delaying orgasm for a more intense climax. The study showed that if people paused when they were about 90 percent of the way to climax, and then resumed after slowing down a bit, their eventual orgasm was way more powerful.

“Physically, an orgasm may be more satisfying if there has been a long buildup—it’s so gratifying to finally get that release,” Weiss explains.

It’s an easy way to amp up your game: Bring yourself to the “edge” of your orgasm, slow down, and take a pause. Weiss recommends taking a deep breath here before resuming sexual activity. Try to do this two or three times before letting yourself finish. You can experiment with edging while masturbating before testing it out with a partner, Elist says.

“One of the best aspects of edging is that it can force one to become more connected to their own pleasure, to their own body, and to the signals that their bodies make,” Johnson says.

9) Boost your testosterone

The hormone that helps you orgasm is the same one that your body produces when you root for your favourite sports team, lift weights at the gym, or watch Game of Thrones.

Research from Athens’ Military Hospital in Greece found that when you have more T in your bloodstream, you’re more likely to orgasm – and do it big.

“Testosterone can increase sexual desire in all people, but just having a higher testosterone level in and of itself is not going to improve orgasms,” explains Johnson. “That said, for people that use their penis for sexual pleasure, having an adequate testosterone level helps to improve the function of the penis.”

Before your next romp, try some testosterone-boosting activities like going for a run. According to Lisa Lawless, Ph.D., a sexual health expert and founder of Holistic Wisdom, regular cardio exercise can improve blood flow and endurance – leading to more satisfying sex. Studies have also shown that cardio activities like biking, jogging, and swimming can boost your sex drive.

According to Elist, some other things you can do to support testosterone production include getting enough sleep, finding ways to minimise or stress, and ditching the vape.

10) Stroke your sack

Just before you ejaculate, your testicles rise up near your body to give more power to your ejaculation. “If you press gently upward on the testicles just before ejaculation, it’s likely to be very arousing,” Goldman says.

Ask your partner to place the palm of their hand upward on your balls, moving them a little closer to your body. It’ll heighten your arousal and increase the intensity of your orgasm.

11) Focus on the physical

Sometimes during sex, you’ll get lost in your head – thinking about how hot your partner is, pondering the best porn you’ve ever watched, or even thinking about what’s for dinner. For a better orgasm, return to your body.

Think about it like this: If you’re running, you’ll get a completely different workout if you’re letting your mind wander than if you’re completely concentrating on your form. “Focus on the physical sensation,” says Robboy, and you’ll feel your body responding differently.

12) Just breathe

“This comes from tantric sex, where you’re supposed to move the stroke with your breath,” says Goldman.

Zero in on your breath, and try to slow it down until it’s in tune with your thrusts. When you’re just about to come, you’ll notice your heart rate and breathing naturally start to speed up – but keeping it slower will improve the amount of oxygen and blood flow that reaches your genitals, making your climax even stronger.

13) Lower your blood pressure

First, you should maintain low blood pressure for the sake of your overall health. However, keeping your blood pressure low can also help with your sex life.

“Orgasms rely on the flow of blood to the genitals, and high blood pressure can compromise your circulation – so, lowering blood pressure could improve your orgasms as well as your erections,” explains Weiss.

Plus, high blood pressure is linked to problems with ejaculation and reduced sexual desire, according to the Mayo Clinic.

Here’s a fun fact, actually: According to Johnson, the main active ingredients of erectile dysfunction medications Cialis and Viagra – tadalafil and sildenafil – work by lowering blood pressure.

According to Elist, regular exercise, maintaining a healthy and balanced diet, and stress management can all help lower blood pressure.

14) Aim for a slow build-up

Climaxing is a marathon, not a race, says Carol Queen, Ph.D., Good Vibes staff sexologist. Even if you’re not into edging, taking your time throughout the experience will allow you to stay more present while also potentially resulting in a more intense orgasm.

“Many men are conditioned to go fast – whether stroking or thrusting – when seeking orgasm,” she explains. “But slowing down adds the ability to focus on your body and its senses and recalibrates how build-up can feel. And if you’re not giving yourself the fast and furious experience, you’ll find that you might even last longer – sometimes way longer – than you’re used to.”

15) Let your mind roam

According to Queen, indulging in your wildest fantasies during sex can help you finish strong for several reasons. One, this allows you to explore some of those hot, secret desires that you may not be ready to try in real life. Two, fantasising can keep your mind busy so you avoid the anxious or distracting thoughts that tend to make it impossible for you to come. And three, fantasies can introduce an element of novelty – which is helpful when you’re in a sexual rut.

“The brain is the body’s most important sexual organ, so one of the best
ways to increase the intensity of your orgasm is to increase arousal – for example, by fantasising and living out your fantasies,” says Johnson. “While I think a component of sex that’s important is being present and feeling the sensations in your body, I don’t think fantasising is incongruent with this—being present in the sexual experience and fantasising aren’t mutually exclusive, but mutually beneficial.”

In a relationship? Elist recommends including your partner in to those dirty scenarios you’re conjuring up in your head. A 2018 study found that fantasising about sex with a significant other can benefit your relationship and increase your sexual desire for them.

16) Use lube

Research conducted by Indiana University’s Center for Sexual Health showed that using lube makes it 50% easier for both men and women to orgasm. And it makes sense, too: according to Elist, lube reduces discomfort from friction so you can focus solely on your pleasure.

By the way – this doesn’t just apply to penetrative sex. Experts agree that lubing up can take any solo pleasure sesh up a notch.

“Just remember to always choose a lube compatible with your condom or sex toy,” Elist adds.

17) Wait longer between sessions

Shortening the refractory period can work for some guys – but not all, Queen says. If you’re down to try waiting longer periods between sex and masturbation, the payoff can be pretty incredible. This is for two reasons.

You know how that first bite of juicy steak tastes when you haven’t had one in a while? That’s because the sensations feel less familiar when you’ve taken a break from something – and the same is true for sex.

“Waiting longer between sex sessions can create a buildup of sexual tension, leading to potentially more intense orgasms,” explains Elist.

Not only that, but Johnson says this strategy gives your body more time to make and replenish ejaculate, which then translates to stronger orgasms.

Keep in mind, though, that waiting too long can decrease sexual desire, increase the chances of premature ejaculation, and reduce the intensity of erections, according to Elist.

“How long a person should wait between orgasms definitely depends,” says Johnson. “For younger people, this period will likely be shorter.”

18) Introduce some nipple play

“Male nipples have loads of nerve endings, but unfortunately, they are often overlooked due to social stigma,” says Cain Joyland, clinical sexologist and founder of Romantic Discovery.

In fact, a study in The Journal of Sexual Medicine found that nipple stimulation is arousing for 52% of men – yet only 17% of men have had their nipples played with during sex. Clearly, there’s a massive missed opportunity here for more mind-blowing orgasms.

Queen notes that when you incorporate other erogenous zones – like the nipples – you add a separate nerve pathway to your sexual stimulation. “The upshot, called a blended orgasm, can be extra-strong because more nerve endings participated in its creation,” she explains.

Not sure where to start? Joyland suggests asking your partner to lube up their fingers and then caress or pinch your nipples during a blow-job for an extra explosive combination of sensations.

19) Try sensory deprivation

Sex is a feast for the senses – but what happens when you take some of that away? According to Joyland, this approach, known as sensory deprivation, unlocks the potential for an even more earth-shattering climax.

Sensory deprivation can be as simple as using a blindfold, turning off the lights, putting on some headphones, or wearing earplugs. When you limit some of your senses, it tends to turn up the volume on the others – like touch. In other words, when you can’t see or hear anything, you’ll feel everything even more, Weiss says.

According to Johnson, sensory deprivation can also help you to be more present in your body, and make it easier to get carried away in those titillating fantasies.

“However, sensory deprivation should be entered into with caution, as longer play can sometimes lead to anxiety, distress, and hallucinations,” Johnson cautions. “Sensory deprivation also involves vulnerability and consent and it is important to use it with caution, alongside a full discussion of limits, boundaries, and safe words.”

20) Mix up your routine

A research review in The Journal of Sex & Marital Therapy found that as we get “used to” certain sexual stimuli, we don’t get aroused in the same way—but new experiences can increase sexual desire and satisfaction. Not only that, but a 2015 study in Evolutionary Psychological Science found a link between the novelty of experiences and the quality of orgasms in men.

That’s why Ooha Susmita, M.D., a sexual wellness expert with Allo Healthcare, recommends continually shaking things up in your sex life – whether that means trying role play, dirty talk, or BDSM with your partner, or using new and different kinds of erotic material when rubbing one out.

“Experiment with different grips to find what feels best for you while masturbating,” she says. “Then try different speeds and strokes to find what feels most pleasurable.”

21) Experiment with temperature

Playing around with temperature is another way to shake things up during sex, and create new and exciting sensations that lead to explosive orgasms.

Amber Shine, a certified sex educator and manager at XFansHub.com, says alternating hot and cold—for example, by using ice on your nipples followed by a warming lube – can create an intense contrast that pushes you over the edge. Lawless also suggests using massage candles —but of course, always exercise caution with wax play.

“Know that some sexual parts are more sensitive to these extreme changes in hot and cold than others,” Johnson adds. “Temperature play could be as simple as taking a warm bath. or putting your (metallic or glass) sex toy in cold or warm water.”

22) Focus on the frenulum

Quick anatomy lesson: The frenulum is a small V-shaped band of tissue located on the underside of the penis, which connects the head to the shaft. While it may be small, Susmita says the frenulum is immensely sensitive—and sexually responsive. Since there are a ton of nerve endings in such a small area, stimulating it can lead to some pretty memorable orgasms.

“The frenulum is a kind of pleasure center for the penis, alongside its neighbor, the glans,” explains Johnson. “It is most responsive to light touch and play, and to vibrations—and the mouth can also be used to stimulate this area.

As for how to achieve a frenulum orgasm, you can ask your partner to gently flick their tongue or rub their lips across the area. You can also do the job yourself—using your fingers to stroke the frenulum up and down, sideways, or in a circular motion.

Something to keep in mind: According to Johnson, reaching orgasm through frenulum stimulation may take more time than through more traditional thrusting or base-to-head stroking, but your patience can come with a massive payoff: deeper, more powerful orgasms.

This article originally appeared on Men’s Health UK.

15 secrets to making a partner orgasm every single time

3 sex tips that will help you last all night

The post 22 ways men can make their orgasms even better appeared first on Men's Health Magazine Australia.

But relaxation is just one part of what a good recliner offers. For the 16.4% of men dealing with back pain, choosing the right recliner can help relieve that daily discomfort. The Health and Wellness range from La-Z-Boy, which includes the Altos All-in-One Power Recliner, is designed with these needs in mind. It offers features like zero-gravity positioning, lumbar support and massage options that can ease back pain. 

If you’re considering buying your first recliner, it’s important to know what to look for. This way, you can avoid buyer’s remorse and pick a chair that looks great and gives you the support and comfort you need every day. Let’s go through some tips to help you make the best choice. 

This article is brought to you by La-Z-Boy.

Measure your space for the perfect fit

Before you get too carried away with recliner dreams, let’s talk about space. A recliner, especially when fully extended, takes up more room than you might think.  

Grab a tape measure and check the dimensions of the area where you plan to place your recliner. Make sure there’s enough room for it to recline fully without blocking walkways or clashing with other furniture. You might want to mark out the space with tape or newspaper to get a clear visual of how it will fit in your room. 

If you’re really cramped for space, a glideaway recliner would be perfect for you.  With just 152mm of distance needed between the chair and the wall, you can enjoy the full comfort of a recliner in the tightest of spaces. 

Test the recliner for comfort

Comfort is everything when it comes to a recliner, but it’s not the same for everyone. The best way to be sure your new recliner feels right is to try it out in person. 

When you sit down, check that your feet rest comfortably on the floor when you’re upright and that your back and neck are well-supported when you recline. The headrest should cradle your head without straining your neck, and the lumbar support should feel just right for your lower back. If it doesn’t feel right in the store, it won’t feel better at home. 

La-Z-Boy has showrooms and galleries across Australia so you can head in-store and see what recliner fits you the best. 

Pick a material that suits your lifestyle

Finding the right fabric is about more than just looks. Think about your lifestyle and who will be using the recliner. If you want something low-maintenance, opt for stain-resistant fabrics. 

Leather is a durable option that’s easy to clean, which makes it perfect for homes with kids or pets.  

Check for must-have features

When buying a recliner, think about what will make your experience comfortable. Do you want a chair with customisable heat and massage options to ease tension? Do you need a zero-gravity recliner like the ones featured in the La-Z-Boy Health and Wellness range to help relieve spine pressure? By focusing on the features that matter most, you can find the right chair to fit your needs. 

Choose a style that matches your home

Your recliner should complement your existing décor, not clash with it. You want something that fits your space and your style. 

If your home has a modern feel, consider a recliner with a neutral colour. A plush recliner in warm tones might be a better fit if you’re more into a classic look. 

Set a budget and know what’s covered

Recliners can range from budget-friendly models with basic features to pricier options with advanced functions like power recline or built-in massage. For example, some may offer comfort at a lower cost, while others provide a more luxurious experience. La-Z-Boy has a wide range of wallet-friendly or premium recliners to fit whatever budget your home has. 

Invest in comfort that lasts

Getting your first recliner is exciting, but it’s easy to get carried away. Don’t rush it. Take the time to choose wisely, focusing on quality, features and style that align with your needs, and you’ll enjoy the benefits for years to come. 

Visit a La-Z-Boy showroom to find a recliner that has all the quality, features and style that you could need now and for the future. 

Related:

Fast-track Your Way To Younger-looking Skin – While Chillin’ On The Lounge

Men’s Health’s ultimate Father’s Day gift guide

The post How to make the right choice with your first recliner appeared first on Men's Health Magazine Australia.