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Facing A Low Sex-Drive? This Could Be Why!

low sex driveLate-night google searches about what could be behind a low-libido or a sudden dip in sexual appetite brings up the usual suspects: medication, stress, depression, hormonal fluctuations, poor diet and exercise and lack of sleep. Now these lifestyle factors can definitely have a huge impact on your sex life, but the truth is, a loss in sex drive runs much deeper than this.

10 Surprising Factors That May Be Killing Your Sex Drive

1. Your Bedroom
The bedroom is going to be the place where you have sex the most. Take a look around your bedroom. Is it warm and welcoming? Or is it cluttered, messy, dull and distracting? If your bedroom isn’t a place where you would generally want to spend time, then why would you want  to have sex there? Try and create a relaxing and soothing atmosphere in your bedroom. Simply keeping it tidy, and having some warm night lamps, with clean sheets can go a long way! Let your bedroom be a space that inspires sensuality and intimacy.

2. Your Cell-phone
Cell-phones can be a huge turn-off. How often have you wanted to spend time with your partner, only to find them buried in their cell-phone? Technology addictions can rewire our brain, make us irritable, distracted and hasty. It can also build resentment between partners, and make you lose out on moments that could be spent together. Maybe spend a scheduled ‘no-phone’ time with each other, or ensure that phones are off-limits during dates or quality time together. The intimacy that can come with real-life moments is bound to help in your sex life.

3. Your timing
If you’re in a long-term relationship, chances are you initiate sex at the very end of the day, right before bed. This may come as a surprise: but this is actually the worst time to have sex, because you’re both already exhausted after a long day. You may also be discouraged by the fact that having sex will then take away the time you have left for sleep. If this sounds like you, morning sex may be a great idea, or having more sex on the weekends when there is less stress to sleep on time for a work-day.

4. Sexual pain
Did you know that 1 in 3 women experience sexual pain? This could be because of stress, muscle tightness, sexual trauma, sexual shame, menstrual disorders or a lack of arousal. If you experience pain, it’s no wonder that your body wouldn’t want sex: to protect you from experiencing pain, the body adjusts by no longer craving sex. If you think this could be you, consider seeing a professional. Most sexual pain is successfully treated through a combination of medication, talk therapy and physiotherapy.

5. Self-Esteem
Your sex-drive is closely connected to how you feel about yourself and your body. If you have poor body image, or feel unworthy of love, it may manifest in an aversion to sex, touch and pleasure. A low-sex drive may be a signal from your body that you need to indulge in some radical self-care: whether it is working on your self-esteem, exercising, meditating, going for therapy, finding new hobbies or journaling; find what works for you, and let it nourish your self-esteem and sex life!

6. The initiation
An active, healthy, and happy sex life depends on communication around our sexual wants, desires, and dislikes. And the first part of communication lies in how you initiate sex.

Akshatha, who has been married for a few years spoke to us about how miscommunication during initiation affected her sex life: ‘I have a high libido, but I didn’t know how to initiate sex during the beginning of our marriage, because I thought initiation always has to come from a man. I lost many months of pleasure thinking this way. He was also a night-owl who came home late, which widened our miscommunication.’

In Akshatha’s case, it was seeing a counselor and communicating better with her partner that improved the situation. It required a lot of talking, and it is still a conversation that they revisit from time to time. Are you and your partner able to successfully initiate sex with each other? Do you know each other’s cues and signals when the other is trying to initiate sex?

Do you give each other space to decide if and how both of you want to have sex after the first hints of initiation? And do you know how to gently turn each other down, and be respectful when the other person doesn’t want sex? Ask yourself these questions, and if there are any weak links, work on them by talking to your partner!

7. Your relationship
Your sex life doesn’t exist in isolation from other things you share with your partner. If there’s been a lot of fighting, exhaustion, resentment, and/or a general feeling of being misunderstood or neglected by your partner, it’s no surprise that you wouldn’t want to have sex.

After all, we want to have sex with people who make us feel good, safe, loved, and desired. And if these feelings are breaking down in your relationship, you can’t expect your sex life to thrive. While no relationship is perfect, this may be a moment to take a step back and work on the basic trust, respect, communication, and comfort that nourishes every relationship. Couples therapy and a commitment to making things work again may help some couples get back on the right track. For other couples, this could be a sign that they need to reconsider the relationship or give it a pause. If you think your relationship is abusive, ignore all the above advice, and get help immediately.

8. Perfectionism
Many of us tend to bring perfectionism into our sex lives. We may think that a perfect, long-lasting erection is necessary, with a perfectly timed orgasm from both partners. We may watch porn and end up believing that both partners can pleasure each other perfectly without prior and ongoing communication. We may also believe that our bodies are supposed to look sleek, smooth, and perfect in every position, that we can’t make noises or faces that aren’t considered perfectly ‘sexy’ and that we’re supposed to get everything right on the first try.

Sexual perfectionism can create massive anxiety with regard to performance. And when this happens, the idea of sex itself may seem unappealing. If the stakes feel so high, why would you want to risk the humiliation of making a ‘mistake?’

This may be a good time to introspect on your insecurities and find a way to reconnect with your body in a way that focuses on pleasure, not performance. It may also suggest that you need to be open and honest with your partner about this problem. The more comfortable and intimate you feel with them, it will become easier for sex to feel like a natural progression of this connection, and not something that you have to ‘achieve’ in.

Remember, sex is human, clumsy, vulnerable, and messy. It isn’t meant to be perfect. Sex is meant to feel good: and this is much more important than how you look, sound or your ‘performance!’

9. Fear
We are told that sex is supposed to feel natural and organic, so when we find that we have to put in effort to make sex work, we may fear that something is wrong. And the more you worry about this, the harder it becomes to have and enjoy sex. If this is happening to you, first just pause and take a breath.

One of the biggest myths that sex is just ‘supposed to happen.’ In reality, the best sex requires more than just attraction: it requires honesty, trust and communication. And with our daily work lives, it may also require planning around timing and schedule. If you find that you have to put in thought and effort to make sex work with your partner, nothing is wrong with you! It’s absolutely normal. Don’t be afraid of the effort, planning or conversations that you need to have good sex with your partner.

Sex, intimacy and physical contact are deep, essential human desires for most of us. And an unhappy sex life can create intense feelings of loneliness and yearning.

As Samar, a professional in his 40s says: ‘I am extroverted, passionate and romantic by nature. I wanted so badly to feel this romance, and of course, passionate sex, after marriage. I had an arranged marriage, and soon it was clear to me that my wife was the opposite. She was determined to be a ‘wife’ and not a ‘lover.’ You may not believe it, but in my seventeen years of married life, I have never been hugged, kissed or cuddled. Sex has just been for duty, and never for love-making. It’s a painful truth that I crave for a loving hug.’

This is also why sexual compatibility is important in a relationship. How do you and your partner relate to sex? Are you comfortable discussing your fetishes, fantasies, desires and kinks? Is it similar for both of you? Do your sex drives match? And if not, how will you manage it?

These are questions worth asking before entering any long-term relationship. But even for the most sexually compatible couples, a sudden dip in libido may occur, or sometimes the sexual excitement just fizzles out. If this happens, don’t panic. It’s normal for your sex-drive to fluctuate over time. Don’t be afraid to seek help and support, and make sure that you aren’t making any of the libido-killing mistakes mentioned in this article! Be kind to yourself, and remember: sex is supposed to feel good, so don’t overthink it!

We hope this article helps you! For more on sexual wellness, tune in to LIVE sessions by our sexual wellness expert Pallavi Barnwal on GOQii Play.

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5 Foods That Will Help You Avoid Acidity

avoid acidityDay in and day out, most of us experience acidity due to an erratic lifestyle, wrong postures, no time to have meals, eating junk or spicy food outside. Acidity is also known as heartburn. Do you know why? Because it actually feels like your chest is on fire! Acidity can be a serious mood killer in any circumstance and it can happen to anybody irrespective of age. So exactly can you avoid acidity? Before we answer that, let’s look at some common triggers: 

  • Staying on empty stomach for too long
  • Having too many cups of tea or coffee a day 
  • Spicy street food
  • Deep fried oily food
  • Junk food consumption containing refined flour
  • Frequent restaurant visits

What Can You Do To Avoid Acidity? 

To avoid acidity, you need to first avoid the above triggers. You can also try these 5 foods below which help in relieving acidity. 

  1. Bananas: This fruit is easily available throughout the year. Its high fiber content strengthens the digestive system. Pectin, found in bananas, moves the residues through the digestive tract which actually helps one avoid acidity. 
  2. Ginger: is a natural treatment for acidity due to its anti-inflammatory properties. Ginger juice can be extracted and 2-3 drops or 1tsp of ginger juice can be consumed as ginger shot post meals to relieve acidity. Another way to consume ginger is by making ginger tea.
  3. Yogurt: also has a soothing effect on our digestive system as it helps coating the lining of the digestive tract. Also it contains probiotics which are healthy gut bacteria that aid digestion. Consuming curd/yogurt is a proven remedy for acid reflux. 
  4. Aloe Vera: not only soothes the skin but our gut as well. Due to its anti-inflammatory properties, it helps you avoid acidity. Drink 5-10ml of aloe vera juice everyday on an empty stomach for good results.
  5. Fennel Seeds (Saunf): are loaded with anti-inflammatory properties and they also aid good digestion, reducing the symptoms of acidity easily. Consume about 1tsp of fennel seeds post meals. It will not only improve digestion, but also help you fight against acidity. It works great as a good mouth freshener too.

So keep these easily available foods ready with you to avoid acidity. Do remember to avoid the triggers as well, as prevention is always better than cure. We hope this article helps you. If you’re suffering from acidity, try them out and let us know your experience in the comments below.

For more home remedies on acidity, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

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Pistachios – Your Powerful Nutritional Punch!

Pistachios - Your Powerful Nutritional Punch!Pistachios are edible seeds of the pistachio tree, member of the cashew family. They are nutrient-packed nuts that can be enjoyed both as a healthy snack or as part of a delicious recipe. Available both in the shell (in-shell) or with their shell already removed (shelled), they’re typically sold roasted and salted, although unsalted options are available, as well as some flavoured varieties, too.

How Does It Give a Powerful Nutritional Punch?

  • Loaded with Vitamins and Minerals: Pistachios are a rich source of protein, dietary fibre, several minerals such as phosphorus, potassium, calcium, iron, magnesium, manganese, zinc, copper, sodium and selenium. It is also a good source of vitamins like vitamin A, K, C, E, B6, B1, B2, B3, B9, and B5.
  • Good Source of Antioxidants: They contain more antioxidants than most nuts and seeds, second only to walnuts and pecans. You can literally “see” the nutrients through the various colours in pistachio. The green and yellow colour of the actual nut comes from lutein and zeaxanthin. The thin purple skin surrounding the nut is loaded with anthocyanins, the same type of antioxidants found in grapes and cranberries.
  • Lowest in Fat: A serving of pistachios has 13 grams of fat, of which about 1.7 grams are saturated, 3.5 grams are polyunsaturated, and 7 grams are monounsaturated fats. Compared to most other tree nuts, pistachios are one of the lowest in fat.
  • Cholesterol-Free: Pistachios have the highest phytosterol content (214 milligrams per 100 grams) amongst nuts. Phytosterols come from plants and because they have a similar structure to cholesterol, they compete with cholesterol for absorption by the body, ultimately limiting the amount of cholesterol absorbed.
  • Compared to other tree nuts, pistachios have a higher essential amino acid ratio and the highest percentage of branched-chain amino acids. Pistachios are a great plant-based protein option for everyone, but especially those eating a vegetarian or vegan diet.

Health Benefits of Eating Pistachios

  1. Heart Health: A number of studies have shown that pistachios significantly reduced total cholesterol and the “bad” LDL-cholesterol levels while increasing the “good” HDL-cholesterol level. They may increase antioxidant concentrations, which is linked to improved dilation of blood vessels as a result of a reduction in inflammation.
  2. Weight Management: It may seem counterintuitive but eating pistachios—a high-fat, calorie-dense food—has actually been associated with weight management. Pistachios are rich in fiber and protein, both of which increase satiety by helping you feel full and eat less .
  3. Gut Health: Pistachios are high in fiber, which moves through our digestive system mostly undigested. But some types of fiber are digested by the good bacteria in your gut, acting as prebiotics. Gut bacteria then ferment the fiber and convert it into inflammation-fighting short-chain fatty acids, & also results in decreased the number of lactic acid bacteria. It also increases the number of butyrate-producing bacteria in the gut more than eating almonds does.
  4. Blood Sugar Control: Despite having a higher carb content than most nuts, pistachios have a low glycemic index, meaning they don’t cause a large spike in your blood sugar. Also rich in fiber and healthy fats, antioxidants, magnesium, carotenoids and phenolic compounds, which are beneficial for blood sugar control.
  5. Good For Eye Health: Pistachios are rich in antioxidants lutein and zeaxanthin, which are essential for eye health, as they reduce the chances of developing eye conditions, including age-related macular degeneration (AMD) and cataracts.
  6. Prevents Cellular Damage: As our cells grow older, they accumulate oxidative damage due to the presence of free radicals, which can cause considerable damage to cells. Pistachios, being rich in antioxidants, including lutein, beta-carotene, and gamma-tocopherol, has oxidative damage-fighting benefits which also play a key role in reducing the risk of disease, such as cancer.

How to Include Pistachios in Your Diet?

One of the simplest ways to enjoy pistachios is as a snack on their own. You can also throw chopped pistachios on your yogurt or morning oatmeal or use them as a crunchy topping for your salads. Pair pistachios with a piece of fruit for your afternoon snack, their fiber, fat and protein will keep you satisfied.

Takeaway

Pistachios are very nutritious. Regularly eating pistachios may be a good way to improve health and wellbeing. But stick to plain, unsalted pistachio nuts in their shells and avoid eating more than 30gm a day. Before you begin eating them, do consult with your doctor, nutritionist or dietitian.

For more on nutrition and healthy eating, check out Healthy Reads or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

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Lower Blood Pressure Naturally With Dietary Changes

lower blood pressure naturallyHypertension, known as a silent killer, is simply the elevation of your blood pressure levels. It is majorly developed due to factors like a sedentary lifestyle, high salt intake due to processed and packaged food. But, the good news is that you can control it. You can manage to lower blood pressure naturally by making dietary and other lifestyle changes after consulting with your doctor. 

Foods That Help Lower Blood Pressure Naturally 

Let’s take a look at foods which are healthy and can help with the condition! 

  1. Green Tea: is associated with numerous health benefits. It is rich in polyphenols and catechins, which act as antioxidants to prevent cell damage, reduce inflammation, and protect heart health. Intake of green tea is associated with significantly lower levels of LDL, triglycerides, total cholesterol, and blood pressure. You can have 1-2 cups of green tea daily one hour after a meal to maintain your blood pressure and to improve insulin sensitivity.
  2. Olive Oil: is packed with antioxidants like tocopherols, β-carotene, lutein which helps in relieving inflammation and decreases the risk of cardiovascular diseases. It is rich in MUFA which promotes heart health and is linked with lowering blood pressure. In Indian cooking, you can safely use 1-2 teaspoon of extra virgin olive oil daily to sauté veggies, make salad dressings, etc.
  3. Fatty Fish: like salmon and tuna are rich with omega-3 fatty acids which aid in improving heart health. These fatty fishes and fish oil supplements are beneficial for lowering blood pressure, sugar levels and triglycerides. Consumption of fatty fish 2-3 times a week is good for heart health.
  4. Nuts: like walnuts, almonds are a rich source of monounsaturated fatty acids which lower total cholesterol, LDL (bad) cholesterol and blood pressure. It has minerals like magnesium and copper, Vitamin E, MUFA which protects against various heart diseases by reducing plaque formation and keeps your arteries clear. You can include 5-6 soaked almonds and 2-3 walnuts in your diet.
  5. Seeds: are the powerhouse of various nutrients, rich in Omega-3 and Omega-6 fatty acids which improve many heart disease risk factors including blood pressure, cholesterol, and triglycerides. Include flax seeds, chia seeds, sunflower seeds and hemp seeds in your diet. Just make a mixture of these seeds and have 1-2 tsp daily by mixing them with nuts or adding them to your smoothies or salads. 
  6. Berries: are packed with antioxidants like anthocyanins which protect the heart from oxidative stress and help in maintaining normal blood pressure. It also has polyphenols which improve blood pressure, insulin resistance and systemic inflammation. You can add a handful of strawberries, blackberries and raspberries in your diet.
  7. Banana: The American Heart Association encourages people to increase the consumption of foods that contain potassium. Eating foods that are rich in potassium helps in lowering blood pressure levels better than taking supplements. You can slice a banana in your favourite cereal or oatmeal, make a smoothie or a shake for a potassium-rich addition.
  8. Pomegranate: is rich in fibre, vitamins and minerals. Drinking a cup of pomegranate juice daily for four weeks can help lower blood pressure naturally. Early research suggests that drinking pomegranate juice helps to keep the arteries in the neck clear of the build-up of fatty deposits and improve blood flow to the heart.
  9. Tomato: is one of the important ingredients in our Indian cuisine which enhances the flavour and colour of dishes. Tomatoes are loaded with lycopene which reduces the risk of heart attack and stroke. New research claims that drinking a glass of unsalted tomato juice daily is a simple way to lower blood pressure and reduce the risk of heart disease. It also removes excess cholesterol, plaque from arteries and increases the level of HDL Cholesterol.
  10. Garlic: is a pearl for Hypertension patients. Daily consumption of garlic for an extended period can reduce LDL Cholesterol, triglycerides, and blood pressure significantly. It has allicin, allyl mercaptan, and diallyl disulphide which are very effective in controlling cholesterol and blood pressure. Eating 1-2 fresh, raw garlic is one among the herbal remedies for controlling high blood pressure.
  11. Oats: are a rich source of soluble and insoluble fiber. They are low in fat, low in sodium and contain beta-glucan, a type of fiber which lowers blood pressure. A review of 28 trials concluded that higher consumption of beta-glucan fiber may lower both systolic and diastolic blood pressure. Eating oats for breakfast/snacks in the form of oats porridge, oats upma, oats chila, is a great way to fuel up for the day.
  12. Beetroot: Drinking one glass of beetroot juice daily can significantly reduce blood pressure in people with hypertension. Due to the high concentration of nitrates, it relaxes blood vessels and dilates them, which helps the blood flow more easily and lowers blood pressure. Both raw beet juice and cooked beets are effective to lower blood pressure and decrease inflammation. 

Apart from the above food options, you need to  control what you eat. Avoid sauces, pickles, coffee, packaged food, etc. and cut your salt intake to half a teaspoon daily. Avoid smoking and consuming alcohol in excess as well. Before making any massive dietary changes, consult your doctor first!

We hope this article helps you! For more on hypertension and tips to lower blood pressure, tune in to live sessions by experts on GOQii Play or ask your GOQii Coach directly by subscribing to Personalised Health Coaching here.

To know how simple lifestyle changes can help your reverse high blood pressure, listen to our player Digvijay Singh’s journey as he discusses the lifestyle changes he made with our Founder & CEO Vishal Gondal.

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