Prices are rising, mood is falling. Life is getting more complicated, objectively – for many (if not all). How can you enjoy life under such conditions, and is it even possible?

Such different pleasures from life

In the simplest way, the pleasures of life can be divided into:

• “Physical”;
• “Psychological”.

TO physiological Anything related to the body can be included. The following can bring satisfaction, give joy and even pleasure:

• rays of sun while walking;
• feeling good during the day or in the morning;
• sounds - not only of music, but also of everyday life;
• food, smells, colors and paints...
• tactile sensations, sexual and even without erotic overtones...

The form of enjoying life can be almost any.

Psychologically you can enjoy:

1. from winning your favorite team;
2. from aesthetically pleasing things (even visiting a virtual museum);
3. from an ethical, moral act;
4. from overcoming oneself, opening new horizons;
5. trivial - from praise: I’m great, I’m doing well (and even this will give a lot of reasons for pride, in our time).

Have you noticed how many reasons to enjoy life - from the pool, food, walking to spiritual things, meditation, prayer, doing a good deed?

Have you noticed how difficult it is to get it... ummm... in some conditions? When the whole world is not nice, and any joys of yesterday do not bring the usual pleasure?

What prevents you from enjoying life?

As a rule, everything is quite banal. The first and main “bug” that prevents the brain from receiving a dose of “natural drug” for some action is its busyness.

But what is he doing there (without us I'm busy, we'll sort it out now.

Negative emotions

The habit of negative emotions is one of the strongest, bordering on narcotic. If you are accustomed to being dissatisfied, sad, afraid, and worried all the time, then this is your background in life. You'll have to work hard to change this background. Pleasant plus:

You can learn to notice the good and appreciate it!

This is a skill, and it is trained!

A similar situation is if the situation is temporarily difficult. Lack of money, problems with housing, health, relationships can provoke negativity non-stop. As a result, people as if they were living- there is no energy, no time, (no money left for pleasure, but you and I understand that not every pleasure can be buy).

It seems like it will ALWAYS BE LIKE THIS. Believe me: it only seems, and the situation (with the strength and hands of the person in it) is still changing - for the better.

There is a problem - you need a solution. All the forces, all the resources of the brain are “rushed” to “resolve” it. As in the joke: “Now is not the time - war!” - But it still doesn’t end and doesn’t end...

Conclusion: You need time for yourself and for pleasure.

Mothers of small children should especially remember this. Otherwise, you will simply have “nothing” to enjoy life with.

Unfinished situation: “suspended state”

Similar to a vicious circle, but a little more complicated. This is relevant for those who:

• divorced, but not yet separated or started a new life;
• grieving, experiencing the loss of a loved one;
• finishing his studies, finishing his last month at his old place of work.

When there is a significant event ahead, the temptation is great to direct all your attention to it, leaving not a bit for pleasure.

Doing this is simply dangerous for your emotional state.

Two rules for enjoying life

To feel good, it is important to do this “good” thing with enviable regularity.

Well, kind of like brushing your teeth. Hygienic event. Nourishment for the soul. Extracting “extra” energy not only for business, but also for life. Allows you to feel generally OK, and the world is the same – “okay”. How it works? Trite! It is enough to follow 2 rules to enjoy life in almost any circumstances:

1. Remember that this (relaxation, relaxation, entertainment, hobbies) is necessary - well, it’s just CRAZY. This is what allows you to LIVE and not exist as a pale shadow.

Do not reduce the importance and significance, do not say that these are “just pleasures” and can supposedly be abandoned.

2. To plan pleasure and ability to accept spontaneous solutions. Literally: in your weekly schedule, “prescribe” yourself a walk, shopping (for a certain amount) or going to a friend’s for a massage. Give the child to your loved ones and devote 2 whole hours to yourself.

And at the same time - to see when life throws up pleasures - to look at the birds, pet the neighbor's cat, ride on a swing while waiting for a certain time - and spontaneously agree to them. Don’t be afraid to look “stupid”, “poor”, “like little”, but simply allow yourself to get a HIGH from this life.

Health and prosperity to you!

We don't have time to go fishing. What's fishing like when there's so much work?! What film? You can watch the film at home. Well, why in a cafe? You can also brew coffee at home. But we don’t watch a movie, don’t make coffee, don’t sit in a romantic setting, don’t have heart-to-heart conversations, don’t run from a heart attack until exhaustion. Although all this is available to us.

This is the eternal question: how to enjoy life? Why is so much missing, and what is there is not pleasing? In fact, we always have more than we think. However, in order to take advantage of what you have, you first need to understand what exactly you have. In this sense, it is convenient to divide everything we have in life into four parts.

How to learn to enjoy life every day

1. The first sphere that contains the resources available to us is the sphere of the body, its sensations and health.

You don't have to pay a ton of money to feel better right now. It is enough to use what we got for free, namely our body. A morning jog, push-ups, and taking a bath don’t cost anything - not to wash yourself, but to just relax and sit in warm water, of course, provided that you like it.

By the way, the fact that you already tried all this at 14 years old and didn’t like it doesn’t mean anything. Try again or even several times.

It is very important to realize that we can get more pleasure from unusual actions or sensations.. For example, in the case of food. We often have the habit of eating random things on the run, when eating is like refueling a car. Well, what's the fun in refueling your car? But food itself can become a great pleasure if you approach it with interest, remember what you love and what you refuse because it is expensive or too lazy to bother with cooking.

Teach yourself to spend time and energy preparing food, if only because since we eat anyway, let this process bring joy. Cooking, arranging the cutlery, making it beautiful and tasty, sharing food with someone close - aren’t there opportunities that we don’t often take advantage of? More details about how to enjoy food, in our next article Natalya Redina, manager of culinary projects, will tell you.

2. Another type of resource is various types of physical activity. I often hear the words spoken with a sigh: “Yes, of course I would like to go to the pool (to yoga, to a fitness club), but...” Answer honestly: is it really necessary to invest so much money to organize this? We just forget what a pleasure it is, how good you feel later, how grateful and satisfied you are with what you have done. But it only costs a few consecutive internal movements.

Don't do too much, don't try to radically change your life and make it ideal in terms of physical activity or taking care of your body. Just try to make it a little better!

Or take sleep, which we often sacrifice for important or, more often, completely unimportant things. Trying to escape from a boring, joyless reality, we plunge into the intrigue of TV series, programs about psychics, and the amazing galaxies of computer games. Everything is clear there, it’s not very scary, ours will always win, and you will still complete this level and still be great. Well, okay, it’s a small grief, everyone runs away from reality at least sometimes, but, as my mother said, “everything is good when in moderation.” The bad thing is that because of all this, we begin to go to bed well after midnight, and get up as usual.

Of course, once or twice will not make a difference, but sometimes we can lead such a lifestyle for months, every evening persuading ourselves to allow ourselves to watch, read or play a little more, and in the morning swearing an oath to definitely go to bed early today.

But it would seem that there could be nothing more free than sleep - well, until the moment when it finally goes astray, and then disappears altogether. Then yes, and you have to pay for sleep, because pharmacies don’t give out sleeping pills for free.

3. Another place where resources are stored is our area of ​​activity.

There is one obvious difficulty here, which is that each of us already puts a lot of effort into our work. We are so focused on achievements, money, careers, promotions, completing projects, etc., that there seems to be nothing to capture in terms of pleasure in this area. But this is a misconception.

Look at how we organize our professional lives. We often spend our days doing such uninteresting work that makes us feel bored or even sad at the mere thought of it.

But a significant part of such work can be abandoned if you sacrifice a certain amount of money, usually not very much, without which no one will die. And in exchange, allow yourself to do what you really like. True, in addition to money, you will also have to sacrifice the opinions of other people. Too often we are afraid of disappointing someone, of losing approval, and therefore we agree to do what we do not need and are not interested in. And everyone seems to know that “you can’t earn all the money” and “there is no irreplaceable money,” but it is very difficult to refuse the opportunity to achieve more. Because pleasure and excitement from work are ephemeral things that cannot be touched, but money and positions are material things that can also be shown to everyone.

And it doesn’t matter that, when left alone with ourselves, we think: “What am I doing, why do I need all this?” But then we gather ourselves together and continue to work on projects we dislike to the point of boredom or boring functional responsibilities.

In no way am I calling on you to give up everything, but you can try to give up what you least like about your work, what you don’t need. Then you will get a little more pleasure from your work, and perhaps a little less money, but sometimes you have to give up the less important for the sake of the more valuable.

4. The next part of life, in which we also store and hide pleasure resources from ourselves, is the sphere of human relationships. This is where a significant part of our problems arises, because when communicating with people, disagreements and conflicts inevitably arise. The main resource of the sphere of contacts is, as Exupery said, the greatest luxury in our lives - the luxury of human communication.

Unfortunately, we often deny ourselves this luxury. And it’s worth remembering that there are close people around who don’t give a damn about us and our lives.

It's a good idea to learn to regularly make time for friends or family, including asking for help. This is a separate skill that we ignore, based on the idea that complaining to others is bad and that we need to handle everything ourselves.

At the same time, if we turn to loved ones, we can, unexpectedly for ourselves, receive enough help and support to cope with any problem. This is the same hidden resource as a winning lottery ticket that you sit on and do not dare to cash out.

Unfortunately, we often begin to value relationships only when we lose them. And then we suddenly realize that we are finally ready to invest in them: play with children, listen to our wife, meet with friends. We suddenly realize how nice it is, how much it gives us, and we wonder why we didn’t do this before.

5. Another area that gives us opportunity enjoy life Every day is a realm of meaning, fantasy and the future. At any moment you can stop running, stop, sit down and calmly think about why I am doing everything that I am doing. To answer questions about what is the meaning of what is happening and what it means to me, to try to get carried away not by solving current problems, but to determine their place in my life, to revise my worldview. It is important to understand what you believe in, how you imagine the device - not of this particular transaction, but of the whole world.

There is a special charm in starting to read something that you have never read or have never been able to read. As it was said: “All people are divided into three categories: those who have not yet read The Brothers Karamazov, those who have read them, and those who will never read them.”

And if you are not a reader, then perhaps you are a viewer, and there are plenty of opportunities here too - movies in cinemas, and TV series on websites.

Or suddenly you remember that you had a hobby and start taking photographs, playing the guitar, or cross-stitching again.

When it comes to freely available resources, the skill of thinking about the future cannot be ignored. It can be very useful: sit down and imagine yourself and your life in ten years. You will be surprised what difficulties and discoveries can follow such, for many, unusual efforts.

Everything I talked about is available to each of us. We have it in our lives, we just don’t have the skill to use it. We view life as conditioned by external circumstances and often avoid responsibility for not using available resources because they bring change.

But, among other things, we live in order to participate in the changes of life, to change ourselves and to enjoy it.

How to enjoy family life

Authors: Daniil and Evgenia Avdeev, psychologists

Thinking about family and its importance in a person’s life, we accidentally watched a movie and were inspired by it.

Let's take Batman, for example (well, you can take another hero closer to you). Batman has a lady of his heart. And he has the city of Gotham. The purpose of his life is to protect and take care of this lady and this city, which he does persistently, sparing no health and strength. It’s very clear why the lady and the city need Batman, but it’s not at all clear why he needs them. This remains outside the logic of the plot. He doesn't seem to think about it himself. He just has them.

Another hero of a similar plot is a tired mother of a family with a cry from her heart: “Why is everyone messing up, but I’m the only one who cleans up!” Again, it’s clear why “they all” need it. It’s not clear to her what kind of self-interest there is in “them.”

Quite often, the family is perceived by men and women as an area for investing labor, effort and money. Like a bottomless barrel.

“Do you know how much children cost now? The older you are, the more expensive it is!” “You women don’t need a man, but an ATM with a vibrator!”

“As soon as you come home from work, the second shift is served: here’s a rag, here’s a stove, here’s the elder’s lessons, here’s the youngest’s toys.”

And - in chorus: “Who, if not me!”

In general, a whole generation of Batmans. I would like to show sympathy and ask: “Why do you need a family, in principle? Maybe her? Why such torment? They shrug, look irritated: “Well, this is my family. I am responsible for them. I love them." They love to love, they give, they don’t know how to take in return. The hero is doomed to be alone.

And the family, meanwhile, is conceived as a powerful reserve of strength and resources. As a source of help, support and warmth, into which you can plunge and throw off masks, be yourself in soft slippers. If you only invest in a family and don’t take anything, it loses life and falls apart, because, oddly enough, people are just as poorly suited to only taking as they are to giving. They want to share. This makes people feel like they are not alone. Close people, children, relationships in general are not only a point of application of strength. If delusions of grandeur let us go, we will be able to replenish with them as much strength as we invested, or even more. These are all the simple joys of life: playing with children (for the sake of play, and not for the sake of development), hugging a spouse (as an end in itself, and not for the sake of maintaining a relationship), fussing and squeaking in the bathroom, bedtime stories, watching a movie together while eating ice cream, massage shoulders, conversations about nothing and heart-to-heart conversations, a blissful Friday evening, a sweet dream on Sunday morning and much more. Not philosophical at all. Prosaic. Precious. Relationships are a person's natural habitat. So why be like a workaholic who works like a horse in order to idle in retirement - and does not live to see retirement? Why invest in your family and expect gratitude, forgetting to be grateful for what your family gives you? Try to honestly answer the question: why does Batman need the city of Gotham? And if you don’t succeed, it means your strength is running out.

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A personally growing person, thanks to his failures, develops and begins to enjoy those things to which he was previously indifferent, or which he simply did not understand and did not accept.

Pleasure must be distinguished from pleasure.

By pleasure I mean a pleasant feeling associated with the satisfaction of biological needs. Thus, pleasure is the feeling that unites us with higher animals. The feeling of pleasure is accompanied by the act of eating, drinking, sexual intercourse, and the act of breathing. And the act of defecation and urination brings us great satisfaction. If we want to strengthen it somewhat, we simply need to refrain from immediately satisfying this need. Then we can experience a kind of joy, somewhat like pleasure.

Even the ancients said that the best seasoning for food is hunger. From my point of view, one cannot enjoy if the biological need is not satisfied. If I'm very hungry, I eat quickly. If I haven’t been with a woman for a long time, then all my actions are hasty, and I won’t be able to feel pleasure.

Pleasure occurs after a biological need is satisfied. For example, I’m full, but suddenly I’m offered my favorite dish. I savor it, in general, I enjoy the food. The feeling of pleasure is in some way artificial and characteristic only of man, i.e. You have to learn to enjoy food. The same can be said for sex. Only a trained person can enjoy it; an untrained person can only enjoy it. All the pleasures we just talked about are bodily and they are limited by our physical capabilities.

But there are also spiritual pleasures. From my point of view, there are no spiritual pleasures. I cannot enjoy listening to classical music. There are only two options here: either I enjoy it, or I die of boredom. Thus, spiritual pleasure must also be learned. The range of spiritual pleasures is much wider than physical pleasures.

I experience spiritual pleasure in the process of intellectual activity (thinking and giving a lecture, working with patients and clients, writing a book). I get no less pleasure, and perhaps even more, when I begin to understand the depth of thoughts of famous writers, poets, and philosophers. I know the pleasure of music (but not of my own playing, since I play poorly). The theater gives me pleasure, less painting. You probably noticed that I just gave myself a description. Indeed, by the level of pleasure one can judge a person’s development and abilities. After all, if I can’t enjoy something, then I simply don’t own it, I’m not developed. The ability to enjoy expands our capabilities. If I enjoy swimming in a stormy sea, then no weather will ruin my vacation. If I can't walk in the mountains, I won't be able to enjoy the view from the top of the mountain.

The degree of pleasure depends on the degree of skill. And if I know how to do something, but I do it poorly, then instead of pleasure I will only gain pain. To paraphrase a well-known saying, we can put it this way:

"Tell me what you enjoy and I will tell you who you are."

Where to look for pleasure?

Easier and better in professional activities. But for this you need to become a high-class professional. If a teacher says that he experiences great anxiety before each lecture, that it takes a lot of energy from him, I begin to doubt his level of qualifications. A doctor should not die with every patient. He just has to do everything he can for the patient with a clear conscience, and then his work will turn into pleasure.

For me now, the criterion for effective work is pleasure. If after work I am tired and did not enjoy it, then this means that I should also look for ways to increase its efficiency.

The most important sign of spiritual pleasures is that you don’t mind sharing them; on the contrary, because you share them, you receive an additional source of pleasure. This situation is well illustrated by an Eastern parable.

“I have one apple and you have one apple. If you and I exchange them, then you will have one apple left and I will have one. But if I have one idea and you have one idea, then after exchanging ideas, we will each have two ideas.”

Extending life

And finally, pleasures improve health and prolong human life. After all, when enjoying pleasure, the level of endorphins and alcohol in a person’s blood increases, which improves adaptation processes. A person who often enjoys stops drinking alcohol and has no tendency to use drugs. But just as a person gets used to a dose of morphine or alcohol, so we get used to the object of pleasure.

The same object, after repeated repetition, the feeling of pleasure ceases to be caused by the same objects. Notice how quickly songs go out of fashion, how quickly you stop enjoying the apartment you recently received and just renovated. We have to come up with something new. In fact, the pursuit of pleasure is the source of human development.

Spiritual development

But there is another source of pleasure that does not require additional material investments and a change in the object of pleasure, especially spiritual ones. This source is one’s own spiritual development. Then a person begins to see more in the same object and in the same person. Then you can return to the same brilliant book many times. The next time you read, you will find something new in it. You will begin to be more interested in the same people, because you will see something in them that you had not noticed before. And then the sources of pleasure will become immense and will always be near us.

So let's learn to enjoy!

Have you ever been turned on by the reflection of your own body in the mirror? If it excited you, then it was very good, simply wonderful. This means that you are on the path to living in harmony with yourself, and this is the most important thing. By loving ourselves, we bring the energy of love into our existence. It is better to devote the evening to caressing yourself in a pleasant environment than to pointlessly switch TV programs.

If you learn to caress yourself competently, the following pleasant things will happen:

✓ You will become much more sexy as you learn to give yourself pleasure.

✓ You explore your body, recognize all or almost all of its (body) erogenous zones.

✓ The next day your eyes will shine with a blissful sparkle of satisfaction.

✓ Your aura will become more attractive to people of the opposite sex, as you will become more confident.

✓ And finally, you will experience pleasure. But you remember that energy always goes towards pleasure! Always!

✓ And most importantly, please Never feel guilty for loving yourself!

Suppose that at the moment you are alone, or rather, it seems so to you, because you always have the most important person in your life - yourself. Okay, okay, you just felt sad today. It seems to you that “everyone is in pairs, and I’m alone (alone).” It doesn't matter, trust me.

Firstly, we have a magnificent love ritual with a rose in our arsenal (I advise you to re-read my book “I make wishes come true”), which helps to attract the desired partner into your life. Oh, don’t have a rose at hand? It's not scary either.

EXERCISE “GIVE YOURSELF PLEASURE!”

Make sure no one will disturb you. Take a bath or shower. Rinse your body with a soft sponge soaked in fragrant shower gel. By the way, try never to save on such things. This is the same for you. For the most loved ones! After showering, massage aromatic oil into your skin. Throw on a light robe. Feel pleasantly excited about what awaits you. And an evening of self-love awaits you. You can start by watching an erotic film. Make sure you have a video cassette in advance. Everything is for you. You do whatever you want.

Put on a video cassette with the chosen film or turn on calm, pleasant music. Put out the light. If desired, light candles: they always put you in a romantic mood. You can have a glass of wine. If you know how to give pleasure to yourself, then you can also give this pleasure to your loved one. Watch a movie, listen to sensual music like Enigma, and caress yourself. There is absolutely nothing wrong with this. You need it, so just do it. I am sure that very soon you will begin to breathe deeply and often. Very good, that means the energy began to rise.

Especially for women, I want to talk about such wonderful things as vibrators or massagers. They greatly decorate your sex life, and the use of these mechanical assistants is also good in pairs. (But more on that a little later.) Moreover, if a woman has difficulty achieving orgasm, then independent home exercises with a massager can bring such pleasure that not every man is able to give!

Are you close to orgasm? Wonderful, wonderful! Now take a few deep breaths, pressing your tongue to the roof of your mouth, and try to “pull” sexual energy from the lower spine up the spinal column, and at the most crucial moment of orgasm, think or say your deepest desire. For example: “Yes, I’m the sexiest; I am the general director; I'm a superstar!" – etc. You know perfectly well what your desire is, don’t you? What happens? Not only do you experience a great feeling of orgasm, but on this wave you also soar with your desire into the higher spheres, where this desire is delivered to the address. The fact is, my dears, that during an orgasm, a real orgasm, when the whole body trembles in the ecstasy of unique pleasure, you break into the realms of the unknown. In the field of pure potentiality, as my favorite author Deepak Chopra, who has written many books about the consciousness of wizards, would say. (That is, about our consciousness, right?) And this means that in this field you can sow your deepest desire, and it will come true much faster than if you just thought about it. The mystics knew about this and made full use of this knowledge. So why don’t we take advantage of the wonderful power that lifts us above the ordinary and brings us closer to the beneficial forces of the Universe!

This exercise works great! Congratulations! I believe that your evening of self-love was at the highest level. Repeat it as needed. Please note that if you reach a high level of the required skill, you will become completely irresistible and attractive to members of the opposite sex, and I wish you to swim in these blissful waves together!

Autar: Pigulevskaya Irina,
Dadana: 05-08-2013 ,
Krynica: website.

1. Introduction

It has always been believed that the main purpose of a woman is home and family, caring for her husband and children. Of course. It would be stupid to argue with this; without such worries, life will not be complete. However, this does not mean at all that in caring for loved ones a woman should forget about herself. Below we will talk about a topic that used to be almost taboo, and even now is not raised often. This is the theme of female sexuality and sexual pleasure.

Moreover, this topic is not easy. This includes female frigidity in the medical sense, and lack of pleasure due to psychological problems and exhaustion at work, and differences in female and male perceptions of sex. Let's be honest - it's much easier for men to get pleasure. But this does not mean at all that women should resign themselves and behave as in Victorian times, when it was believed that a lady could not receive any pleasure from intimate life, that such sensations were a sign of a fallen woman.

No really. Not everything that was the norm in the past is good for women. And if we don’t sit in a mansion and are not completely dependent on our husband, if we have learned to earn money ourselves and achieve success in our careers, then why shouldn’t we have fun in our personal lives? In an intimate way, to be more precise. What is needed for this? A little knowledge and a little desire. The presence of desires depends on you, dear readers, but I will provide you with the knowledge. I’ll try to write clearly; we don’t need complex medical terms. And you can increase your sexuality and sensitivity to positive emotions and sensations with the help of the simplest foods, physical exercises, relaxing or tonic baths, aromas, erotic massage and psychological attitudes for the best.

It's not impossible to be happy with yourself, really.

2. Why a woman doesn’t want sex

One of the most common sexual problems for women is loss of sexual desire. According to statistics from American scientists, 43% of American women suffer from “lack of sexual desire.” Indeed, you can often hear women complaining about a lack of interest or even a complete lack of interest in sex. What is this connected with? What generally affects female sexuality? There is a medical aspect to this problem related to hormones and the menstrual cycle, and there is a psychological one, which in women plays a very important role, almost more than hormonal levels. Let's start with something simpler: physiology.

2.1. Hormones and desire

A woman's ovaries produce large quantities of female sex hormones: estrogen and progesterone. And also (this is not so widely known to non-medics) the ovaries produce small amounts of male sex hormones: testosterone and androstenedione. Also, the body of both men and women produces follicle-stimulating (FSH) and luteinizing hormones (LH).

Follicle-stimulating hormone regulates the production of eggs in the ovaries.

Luteinizing hormone regulates the production of sex hormones in the ovary. According to some scientists, LH levels are closely related to sexual desire.

A woman's hormone production occurs cyclically. The menstrual cycle is divided into two phases, between which ovulation occurs.

The first phase is called follicular. A follicle develops in it, from which an egg will be released, which can then turn into a developing fetus. The phase begins on the very first day of menstruation (menstrual bleeding) and ends when ovulation occurs. This is about half of the entire cycle. During this phase, estrogens are produced.

The next phase is the luteal, or corpus luteum phase. It is formed in the ovary at the site of the released egg. This phase begins immediately after ovulation and lasts as long as the yellow case lasts, that is, on average about 12-14 days. The main task at this stage is to maintain the balance of the hormones estrogen and progesterone, which the corpus luteum secretes to prepare the body for a possible pregnancy.

Ovulation is the release of a mature (ready for fertilization) egg from the follicle into the abdominal cavity, followed by movement through the fallopian tubes to the uterus itself. At the time of puberty, a woman’s body stores approximately 300-400 thousand eggs. All of them are in the ovaries from birth and are formed in the womb. The first ovulation occurs a little later than the onset of puberty, the last - after the extinction of menstrual function, during menopause. During pregnancy, ovulation also does not occur, but after the birth of the child it is restored.

Thus, estrogen levels rise slowly during the first half of the month and then gradually decline. Progesterone levels rise sharply after ovulation and then decrease just before your period begins.

Many women notice that their level of sexual desire changes throughout the month, but not everyone has the same days of maximum arousal. Approximately half of women find that sexual desire peaks around day fourteen of their menstrual cycle, but the other half say their desire peaks in the days leading up to or coinciding with their period. And the reason for this different preference is still unknown. All that is known for sure is that this cyclicity exists.

It is also known that when estrogen levels decrease (this may be associated with menopause or hormonal imbalances in women of childbearing age), many women experience changes in sexual function, including poor vaginal lubrication and decreased genital sensitivity.

Also, low levels of the hormone testosterone contribute to a decrease in sexual arousal, genital sensitivity and difficulty achieving orgasm. Back in the 1980s, scientists in England and Denmark conducted an experiment and found that when treating frigid women with small doses of testosterone, there was an improvement in the quality of their sexual life. The level of active testosterone decreases when taking hormonal contraceptives: according to researchers, about a third of women who use this method report a decrease in sexual desire.

Research on this topic is still ongoing.

The hormone prolactin plays an important role in the formation of sexual desire - when it increases, desire will decrease. An increase in the level of prolactin occurs physiologically during pregnancy and breastfeeding; it, as it were, distracts the woman’s attention from her partner and directs it to the child. If a woman is not pregnant and is not breastfeeding, and the prolactin level is elevated, then this may be a sign of a serious illness; a consultation with a gynecologist is needed. Prolactin also increases during treatment with certain psychotropic drugs.

Any malfunction in the reproductive system will affect a woman’s sexual health, but in addition to sexual desire, thyroid and adrenal hormones affect sexual desire. True, if there are disturbances in the functioning of these hormones, their characteristic symptoms appear, and a decrease in sexual desire will be only one of them.

Decreased desire is caused by decreased function of the thyroid gland: hypothyroidism. Therefore, if there is a low mood, constant drowsiness and weakness, apathy, weight gain, low body temperature and the absence of any desire for love games, then a blood test for thyroid hormones makes sense.

2.2. Blood tests for hormones

For diseases of the female genital area, blood is donated for: luteinizing hormone (LH), follicle-stimulating hormone (FSH), estradiol, progesterone, 17-oh-progesterone, prolactin.

For diseases of the male reproductive system and women for in-depth analysis of hormonal levels: dehydroepiandrosterone sulfate (DHEA), testosterone.

Adrenal cortex hormones: cortisol, adrenocorticotropic hormone (ACTH).

For diseases of the thyroid gland: thyroxine (T4), triiodothyronine (T3), thyroid-stimulating hormone (TSH), antibodies to thyroglobulin (AT-TG), antibodies to thyroid peroxidase (AT-TPO), etc.

How to take a hormone test correctly: since the human hormonal system is connected to all organs and systems of the body, this test must be taken in the morning on an empty stomach. Before donating blood for hormone testing, stop smoking, drinking alcohol and strenuous physical activity. Women need to have many hormones analyzed on certain days of the menstrual cycle. Usually the doctor talks about this when prescribing this or that test.

2.2.1. Female reproductive hormones

Sex hormones affect many organs and systems of the female body; in addition, the condition of the skin and hair, and general well-being, also depend on them. It’s not for nothing that when a person is nervous or even behaves inappropriately, those around him say: “Hormones are raging.”

The rules for donating blood are approximately the same for all hormones. Firstly, the analysis is taken on an empty stomach. Secondly, the day before the test it is necessary to exclude alcohol, smoking, sexual intercourse, and also limit physical activity. Emotional stress (therefore, it is advisable to take the test in a calm state of mind) and taking certain medications (primarily hormone-containing ones) can also lead to distorted results. If you are taking any hormonal medications, be sure to tell your doctor.

Different hormones are given by women on different days of the menstrual cycle (counting from the first day of menstruation).

FSH, LH, prolactin - on days 3-5 of the cycle (LH is sometimes tested several times during the cycle to determine ovulation).

Testosterone, DHEA-s - on days 8-10 of the cycle (in some cases allowed on days 3-5 of the cycle).

Progesterone and estradiol - on days 21-22 of the cycle (ideally 7 days after expected ovulation. When measuring rectal temperature - 5-7 days after the temperature starts to rise. With an irregular cycle, it may be taken several times).

2.2.1.1. Luteinizing hormone (LH)

It is produced by the pituitary gland and regulates the activity of the gonads: it stimulates the production of progesterone in women and testosterone in men. In women, it stimulates the formation of estrogen, ensures ovulation and the formation of the corpus luteum. In men, under the influence of luteinizing hormone, testosterone levels increase, due to which sperm maturation occurs.

The release of the hormone is pulsating in nature and depends in women on the phase of the ovulation cycle. During puberty, LH levels increase, approaching values ​​typical for adults. In the menstrual cycle, the peak concentration of LH occurs during ovulation, after which the level of the hormone decreases. During pregnancy the concentration decreases. After the cessation of menstruation (postmenopause), the concentration of LH increases.

The ratio of luteinizing hormone and follicle stimulating hormone (LH/FSH) is important. Normally, before the onset of menstruation it is 1, after a year of menstruation - from 1 to 1.5, in the period from two years after the onset of menstruation and before menopause - from 1.5 to 2.

3 days before taking blood, you must avoid sports training. Do not smoke for at least an hour before taking blood. Blood must be donated in a calm state, on an empty stomach. The analysis is done on days 4-7 of the menstrual cycle, unless other dates are indicated by the attending physician. For irregular cycles, blood is drawn to measure LH levels every day between 8 and 18 days before your expected period.

Luteinizing hormone levels:

Children under 11 years of age 0.03-3.9 mIU/ml,

Men 0.8-8.4 mIU\ml,

Women: follicular phase of the cycle 1.1-8.7 mIU/ml, ovulation 13.2-72 mIU/ml, luteal phase of the cycle 0.9-14.4 mIU/ml, postmenopause 18.6-72 mIU/ml.

2.2.1.2. Follicle stimulating hormone (FSH)

It is produced by the pituitary gland. In men, it causes the development of seminiferous tubules, stimulates spermatogenesis, in women the development of follicles in the ovary depends on it. FSH stimulates the formation of follicles in women; when a critical level of FSH is reached, ovulation occurs.

FSH is released into the blood in pulses at intervals of 1-4 hours. The concentration of the hormone during the release is 1.5-2.5 times higher than the average level, the release lasts about 15 minutes. There are seasonal fluctuations in the concentration of the hormone in the blood: in summer, FSH levels in men are higher than at other times of the year.

The analysis is done on days 4-7 of the menstrual cycle, unless other dates are indicated by the attending physician. 3 days before taking blood, you must avoid sports training. Do not smoke for at least 1 hour before blood collection. You need to be in a calm state and on an empty stomach.

FSH standards:

Children under 11 years old 0.3-6.7 mIU\ml,

Men 1.0-11.8 mIU\ml,

Women: follicular phase of the cycle 1.8-11.3 mIU/ml, ovulation 4.9-20.4 mIU/ml, luteal phase of the cycle 1.1-9.5 mIU/ml, postmenopause 31-130 mIU/ml.

2.2.1.3. Estradiol

It is produced in the ovaries in women, the testes in men, and estradiol is also produced in small quantities by the adrenal cortex in men and women.

Estradiol in women ensures the formation of the reproductive system according to the female type, the development of female secondary sexual characteristics, the formation and regulation of menstrual function, the development of the egg, the growth and development of the uterus during pregnancy; is responsible for the psychophysiological characteristics of sexual behavior. Ensures the formation of subcutaneous fat tissue according to the female type.

It also has an anabolic effect, enhances metabolism in bone tissue and accelerates the maturation of skeletal bones. Promotes sodium and water retention in the body. Reduces cholesterol levels and increases blood clotting activity.

In women of childbearing age, the level of estradiol in blood serum and plasma depends on the phase of the menstrual cycle. From the beginning of the menstrual cycle, the content of estradiol in the blood gradually increases, reaching a peak towards the end of the follicular phase (it stimulates the release of LH before ovulation), then in the luteal phase the level of estradiol decreases slightly. During pregnancy, the content of estradiol in serum and plasma increases at the time of birth, and after birth it returns to normal on the 4th day. With age, women experience a decrease in estradiol concentrations. During postmenopause, the concentration of estradiol decreases to the level observed in men.

On the eve of the study, it is imperative to exclude physical activity (sports training) and smoking. In women of reproductive age (from about 12-13 years old and before the onset of menopause), the test is performed on days 4-7 of the menstrual cycle, unless other dates are indicated by the attending physician.

Normal estradiol levels:

Children under 11 years old

Men 10-36 pg\ml,

Women: reproductive age 13-191 pg/ml, during menopause 11-95 pg/ml.

2.2.1.4. Progesterone

It is a steroid hormone that is produced by the corpus luteum of the ovaries in women, and during pregnancy it is produced by the placenta. It is produced in small quantities in both men and women in the adrenal cortex under the influence of luteinizing hormone (LH). In women, its concentration in the blood is much higher than in men. Progesterone is called the “pregnancy hormone” because it plays a decisive role in its normal progression.

If fertilization of the egg occurs, then progesterone inhibits the synthesis of gonadotropic hormones of the pituitary gland and inhibits ovulation, the corpus luteum does not resolve, but continues to synthesize the hormone up to 16 weeks, after which its synthesis continues in the placenta. If fertilization does not occur, the corpus luteum resolves after 12-14 days, the concentration of the hormone decreases and menstruation occurs.

The study is usually carried out on days 22-23 of the menstrual cycle, in the morning on an empty stomach. You are allowed to drink water. If blood is drawn during the day, the fasting period should be at least 6 hours, excluding fats on the previous day. When measuring rectal temperature, the concentration of progesterone is determined on the 5-7th day of its maximum rise. With an irregular menstrual cycle, the study is most often carried out several times.

Progesterone levels:

Children 1-10 years old 0.2-1.7 nmol/l,

Men over 10 years old 0.32-2.23 nmol/l,

Women over 10 years of age: follicular phase 0.32-2.23 nmol/l, ovulation 0.48-9.41 nmol/l, luteal phase 6.99-56.63 nmol/l, postmenopause

Pregnant women: I trimester 8.90-468.40 nmol/l, II trimester 71.50-303.10 nmol/l, III trimester 88.70-771.50 nmol/l.

2.2.1.5. 17-OH-progesterone(17-Oh-P, 17-hydroxyprogesterone)

It is a steroid hormone produced in the adrenal glands, genitals and placenta. In the adrenal glands, 17-OH-progesterone is converted into cortisol. In addition, in the ovaries, as in the adrenal glands, this hormone can be converted into androstenedione, a precursor to the hormones testosterone and estradiol.

An increase in its level in the blood during the menstrual cycle coincides with an increase in the concentration of luteinizing hormone (LH), estradiol and progesterone. Also, the content of 17-OH increases during pregnancy.

During the first week after the birth of an infant, 17-OH-progesterone levels fall, remain constantly low in childhood, and progressively rise to adult concentrations during puberty.

Norms of 17-OH-progesterone:

Men 1.52-6.36 nmol/l,

Women over 14 years of age: follicular phase 1.24-8.24 nmol/l, ovulation 0.91-4.24 nmol/l, luteal phase 0.99-11.51 nmol/l, postmenopause 0.39-1, 55 nmol/l,

Pregnant women: I trimester 3.55-17.03 nmol/l, II trimester 3.55-20.00 nmol/l, III trimester 3.75-33.33 nmol/l.

2.2.1.6. Prolactin

A hormone that promotes the formation of sexual behavior. Produced in the anterior lobe of the pituitary gland, a small amount is synthesized in peripheral tissues. During pregnancy, prolactin is produced in the endometrium (the lining of the uterus), supports the existence of the corpus luteum and the production of progesterone, stimulates the growth and development of the mammary glands and the formation of milk.

Prolactin regulates water-salt metabolism, delaying the excretion of water and sodium by the kidneys, and stimulates the absorption of calcium. Other effects include stimulation of hair growth. Prolactin also regulates immunity.

During the luteal phase, prolactin levels are higher than during the follicular phase. During pregnancy (from the 8th week), prolactin levels increase, reaching a peak at 20-25 weeks, then decrease immediately before childbirth and increase again during breastfeeding.

One day before the study, sexual intercourse and heat exposure (sauna) should be avoided, and smoking 1 hour before the test. Since prolactin levels are greatly influenced by stressful situations, it is advisable to exclude factors that influence the research results: physical stress (running, climbing stairs), emotional arousal. Before the procedure, you should rest for 10-15 minutes and calm down.

Prolactin norms:

Children under 10 years old 91-526 mIU\l,

Men 105-540 mIU\l,

Women 67-726 mIU/l.

2.2.2. Male reproductive hormones

Although these hormones are considered male, they are also produced by the female body. There are simply fewer of them in women.

2.2.2.1. Dehydroepiandrostenedione sulfate (DHEA-S)

This is a hormone produced in the adrenal glands (95%) and testicles (5%) and has androgenic properties. Typically, low DHEA levels during adolescence indicate delayed sexual development. At the same time, elevated levels of DHEA indicate premature puberty. The levels of this hormone are important for the diagnosis of some endocrinological diseases. With age, the absolute concentration of this hormone in the blood decreases. For the study, blood is taken from a vein on an empty stomach.

DHEA-S standards:

Boys 0-14 days 37-376 mcg/dl,

Boys 1-3 years 6-21 mcg/dl,

Boys 3-6 years old 5-186 mcg/dl,

Boys 6-8 years old 10-94 mcg/dl,

Boys 8-10 years old 16-75 mcg/dl,

Boys 10-14 years old 18-344 mcg/dl,

Men 80-560 mcg/dl,

Girls 0-14 days 44-367 mcg/dl,

Girls 1-3 years old 6-79 mcg/dl,

Girls 3-6 years old 6-38 mcg/dl,

Girls 6-8 years old 13-68 mcg/dl,

Girls 10-12 years old 12-177 mcg/dl,

Girls 12-14 years old 23-301 mcg/dl,

Women 35-430 mcg/dl,

Pregnant women: I trimester 66 - 460 mcg/dl, II trimester 37 - 260 mcg/dl, III trimester 19 - 130 mcg/dl.

2.2.2.2. Testosterone

This is the main, most active male sex hormone; in men it is produced by the Leydig cells of the testes, and in women - by the adrenal cortex (approximately 25%), ovaries (approximately 25%) and in peripheral tissues (50%). Testosterone at the stage of intrauterine development is necessary for the formation of male genital organs, and during puberty it is responsible for the development of secondary sexual characteristics. It is also necessary to maintain normal sexual function.

Testosterone levels:

Boys 0-14 days 75-400 ng/dl,

Boys 1-10 years old 2-30 ng/dl,

Boys 10-12 years old 15-280 ng/dl,

Boys 12-14 years old 105-545 ng/dl,

Men 14-20 years old 200-810 ng/dl,

Men 20-49 years old 286-1511 ng/dl,

Men over 50 years old 212-742 ng/dl,

Girls 0-14 days 20-64 ng/dl,

Girls 1-10 years old 1-20 ng/dl,

Girls 10-14 years old 5-40 ng/dl,

Women: follicular phase 14-118 ng/dl, ovulation 21-104 ng/dl, luteal phase 14-119 ng/dl, menopause 10-100 ng/dl,

Pregnant women: I trimester 30-230 ng/dL, II trimester 30-200 ng/dL, III trimester 30-190 ng/dL.

2.2.3. Adrenal cortex hormones

About 50 compounds are synthesized in this organ, but under normal conditions only 7 to 9 of them are released into the blood. The most important ones are examined using blood sampling.

2.2.3.1. Cortisol

Produced by the adrenal cortex. Using a blood cortisol test, a doctor can evaluate the functioning of the adrenal glands and identify many diseases.

Cortisol is a stress hormone in the human body. In response to physical or psychological stress, the adrenal cortex begins to produce cortisol, which stimulates the heart and concentrates attention, helping the body cope with the negative effects of the external environment.

On the eve of the test, you should stop taking estrogens, opiates, oral contraceptives and other drugs, after consulting with your endocrinologist. On the day before the test, you should not exercise or smoke.

The cortisol norm in children under 16 years of age is 83-580 nmol/l, in adults after 16 years of age 138-635 nmol/l.

The cortisol level varies depending on the time of day: in the morning there is usually an increase, in the evening the cortisol value is minimal. During pregnancy, cortisol is increased 2-5 times. In other cases, elevated levels of cortisol in the blood are a sign of serious illness.

2.2.3.2. Adrenocorticotropic hormone (ACTH)

ACTH has two main effects: it accelerates the production of steroid hormones (cortisol, as well as small amounts of androgens and estrogens) and ensures that adrenal gland mass is maintained at normal levels. ACTH mainly stimulates the synthesis of cortisol, the reserves of which are insignificant in the adrenal glands, and to a lesser extent controls the release of this hormone into the blood. In adipose tissue, it stimulates the breakdown of fats, the uptake of amino acids and glucose into muscle tissue, and the release of insulin from pancreatic beta cells, causing a decrease in blood sugar levels. ACTH also stimulates skin pigmentation.

The release of the hormone follows a pronounced circadian rhythm. At 6-8 hours the concentration is maximum, at 21-22 hours it is minimum. The secretion of ACTH is somewhat faster than the increase in cortisol levels in the blood. Significant fluctuations in hormone concentrations may occur throughout the day. With a sudden change in time zones, the daily rhythm of ACTH secretion normalizes within 7-10 days. A severe stressful situation leads to an interruption of the circadian rhythm, a sharp increase in cortisol in the blood 25-30 minutes after the onset of stress. ACTH levels are also affected by: the phase of the menstrual cycle, pregnancy, emotional state, pain, fever, physical activity, surgical interventions, etc.

On the eve of the test, physical activity (sports training) should be excluded. One day before blood collection, you should not drink alcohol, and you should not smoke 1 hour before blood collection. In women, the analysis is performed on days 6-7 of the menstrual cycle, unless other dates are indicated by the attending physician. It is preferable to donate blood for analysis early in the morning, unless there are special instructions from the endocrinologist. If it is necessary to compare indicators, then blood should be taken at the same time of day.

ACTH norm: less than 46 pg/ml.

2.2.4. Thyroid hormones

The activity of the thyroid gland is usually regulated by another small gland, the pituitary gland, located under the brain. If the level of thyroid hormones in the blood decreases, the pituitary gland releases a hormone called thyroid stimulating hormone (TSH) into the blood, which stimulates the thyroid gland and, in particular, its production of hormones. If there is too much thyroid hormone in the blood, the production of TSH stops, and the production of thyroid hormones accordingly decreases.

The study is carried out on an empty stomach. 2-3 days before collecting blood for analysis, if treatment is already being carried out, you need to stop taking iodine-containing drugs, iodine-131 and technetium-99m. 1 month before the test, stop taking thyroid hormones (except on special instructions from the treating endocrinologist). It is recommended to limit physical activity and try to avoid stress.

In case of severe illness (for example, pneumonia) or after surgery, the indicators may be incorrectly assessed. As a rule, in such situations it is better not to conduct analysis. The use of various medications may also affect the results, especially if the laboratory evaluates the level of “total” rather than “free” thyroid hormones.

2.2.4.1. Total thyroxine (T4)

The main form in which the hormone circulates in the blood. It is called this because it contains 4 iodine atoms (therefore another name is tetraiodothyronine). Before interacting with the body's cells, the hormone is converted into T3. 99% of the T4 hormone is bound to blood proteins, and only 0.05% is in a free state (this 0.05% is called “free T4”). Modern laboratories usually measure free T4 instead of total T4. The level of T4 in the blood determines the function of the thyroid gland.

Thyroxine affects the regulation of basal metabolism in tissues, their oxygen consumption (except for brain tissue, spleen and gonads), and the intensity of heat exchange. Helps increase the consumption of vitamins, the synthesis of vitamin A by the liver, increases the excretion of calcium from the body and enhances metabolism in bone tissue, lowers the concentration of cholesterol and triglycerides in the blood serum, affects cardiac activity and the central nervous system.

During the day, the concentration of T4 in the blood changes: from 8 a.m. to 12 a.m. it is maximum, from approximately 11 p.m. to 3 a.m. it is at its minimum level. In the autumn-winter period, a slight increase in the level of thyroxine in the blood is typical. In both men and women, thyroxine levels remain constant throughout life. During pregnancy, as a rule, the concentration of T4 in a woman’s blood increases towards the third trimester.

T4 norms: in women 71-142 nmol/l, in men 59-135 nmol/l.

2.2.4.2. Thyroxine (T4) free

Because total T4 levels are often abnormal in people with normal thyroid function or may be normal in people with thyroid dysfunction, assessment of circulating free thyroxine levels is advisable.

An increased level of free T4 may be due to taking certain medications or a consequence of severe general diseases. In this case, it is necessary to conduct additional tests (T4 total, TSH, etc.). Also, high concentrations of bilirubin in the serum, obesity, and prolonged application of a tourniquet when taking blood contribute to an increase in T4 levels.

The norm for free T4 in adults is 9.0-19.0 pmol/l.

2.2.4.3. Triiodothyronine (T3) total

The active form into which T4 passes, losing 1 iodine atom (T3 contains 3 iodine atoms). It is produced by thyroid cells under the influence of the pituitary hormone TSH. In addition, it can be formed from the T4 hormone in peripheral tissues when iodine is cleaved from it.

About 30-50% circulates in the blood in free form, the rest is associated with transport protein. The concentration of T3 in the blood is lower than T4, but its biological activity is higher. Triiodothyronine regulates oxygen consumption by body tissues (except for the brain, spleen and gonads), is involved in increasing heat production and accelerating protein metabolism, affects the synthesis of vitamin A in the liver, lowers the concentration of cholesterol and triglycerides in the blood, affects the excretion of calcium in the urine and increases softening of bones due to the removal of calcium from them.

At 15-20 years old, the normal level of T3 in the blood is 1.23-3.23 nmol/l, from 20 to 50 years old 1.08-3.14 nmol/l, after 50 years 0.62-2.79 nmol/l l.

2.2.4.4. Triiodothyronine (T3) free

The hormone formed in the cells of the thyroid gland, as well as in peripheral tissues from the hormone T4 by splitting off an iodine molecule from it, makes up part of the total T3 (0.2-0.5%).

In women, the hormone level is slightly lower than in men (by about 5-10%), and during pregnancy it decreases from the first to third trimester. Normal levels are restored a week after birth. T3 also increases slightly in the autumn-winter period.

The function of free T3 is the same as that of common T3.

Normal T3 is 3.2-7.2 pmol/l.

2.2.4.5. Thyroid-stimulating hormone (TSH)

The hormone is produced in the pituitary gland and regulates the activity of the thyroid gland. Therefore, changes in TSH levels are often the first sign that thyroid function is increasing or decreasing. In the absence of TSH abnormalities, T4 and T3 levels will almost certainly be within normal limits. The TSH level increases with hypofunction of the thyroid gland and decreases with hyperfunction.

Daily fluctuations in the level of the hormone in the blood are characteristic: maximum values ​​are around 2-4 am, 6-8 am, the lowest value is approximately 5-6 pm. When you are awake at night, the rhythm of secretion changes. During pregnancy, TSH concentration increases.

On the eve of the study, it is necessary to exclude smoking, drinking alcohol and physical activity (sports training).

TSH norms:

Newborns 1.1-17.0 mU/l,

Up to 2.5 months 0.6-10.0 mU/l,

From 2.5 to 14 months 0.4-7.0 mU/l,

From 14 months to 5 years 0.4-6.0 mU/l,

From 5 to 14 years 0.4-5.0 mU/l,

Over 14 years old 0.4-4.0 mU/l.

During pregnancy, high levels of thyroid-stimulating hormone are normal.

2.2.4.6. Antibodies to microsomal antigens(AT-MAG, antibodies to the microsomal fraction of thyrocytes)

With immune disorders, it happens that the body begins to perceive the epithelial cells surrounding the thyroid follicles as foreign formations. Then antibodies to microsomal thyrocyte antigen (AMAT) appear in the blood. As a result, the function of the thyroid gland is disrupted and hypothyroidism develops. This analysis is important for any pathology of the thyroid gland and for diabetes mellitus, because it often causes pathology of the thyroid gland.

The study is carried out in the morning on an empty stomach, 8-12 hours after the last meal. If the analysis is taken during the day, then you must not eat for at least 6 hours beforehand and avoid eating fat.

Normal value: titer

2.3. Women's coldness and its causes

Sexologists distinguish four phases in the process of sexual intercourse: arousal, plateau, orgasm, refraction (or relaxation).

Orgasm is a state that differs from ordinary strong arousal. During orgasm, all the energy accumulated during sexual intercourse is released in the form of involuntary muscle contractions. Indirect signs of orgasm are rapid breathing or short-term delay, convulsive body movements or, conversely, freezing, various sounds or clenching of the jaws and biting various objects. The range of manifestations of orgasm in a woman is very wide. And sometimes the manifestations are so weak that no one except the woman herself can determine them.

During orgasm, women experience more vivid and imaginative impressions than men.

According to the place of occurrence, vaginal and extravaginal orgasm, as well as mixed forms, are distinguished. Extravaginal orgasms include clitoral, anal, oral orgasms, as well as other unusual cases of localization of the main erogenous zone.

Sexologists distinguish mental orgasm into a special class, which can occur when watching an erotic film, reading, fantasizing, in a dream, etc.

Previously, it was believed that only the vaginal orgasm was a real female orgasm. It is now believed that, from a physiological point of view, any orgasm is real if it leads to appropriate release and brings satisfaction.

Anorgasmia is a phenomenon in which a woman experiences desire and arousal, but no release occurs. From a physiological point of view, every woman is capable of having an orgasm (if there are no hormonal disorders), with the exception of a clear discrepancy in the size of the partners’ genital organs. However, according to statistics, from 40 to 70% of women experience orgasm. From 10 to 20% experience neither orgasm nor sexual desire, that is, they are frigid.

The following types of anorgasmia are distinguished:

1. A woman never experiences orgasm, but at the same time receives psychological satisfaction from sexual intercourse, giving pleasure to her partner and watching his orgasm. In this case, the woman does not experience discomfort and feels great. She has no disturbances either in the sexual sphere or in her mental state.

2. A woman does not experience orgasm with a partner, but gets it through self-stimulation in one way or another. In this case, the woman often suffers from psychological dissatisfaction. In addition, if she has previously experienced orgasm during intercourse (with another man or the same one), self-stimulation cannot fully compensate for sex with a partner. Such women may develop neuroses, sexual dysfunctions, even false frigidity.

This reason can be removed if you explain to your partner what exactly he should do to satisfy the woman, or if she needs to change her partner.

3. A woman gets physical satisfaction from sex with a partner, but the pleasure does not have a pronounced peak. Women usually describe this state as “sweet languor.”

If a woman is completely satisfied with this state of affairs and she receives release and satisfaction, we can assume that she is receiving a special type of orgasm. Treatment in this case is not required.

The cause of anorgasmia can also be a woman’s psychological problems: stiffness, complexes, embarrassment, increased anxiety during sexual intercourse, various fears. A sexologist or psychologist can help here, and if this condition is left unattended, the woman may develop neuroses, frigidity and various psychological problems.

The term “frigidity” refers to a woman’s sexual coldness. This means a complete absence or decrease in sexual desire, as well as specific sexual sensations and orgasm. Sometimes frigidity is accompanied by unpleasant sensations or aversion to sexual intercourse.

It can manifest itself in different ways. Some women experience discomfort during sex and therefore try to avoid it. Others may experience moderately pleasant sensations during intimacy, but do not achieve orgasm. Sometimes a woman is practically indifferent to sexual contacts, but at the same time she likes to flirt with men and attract them.

Frigidity can be permanent or temporary. It can go away with a change in partner, with a change in the pattern of sexual intercourse, or with a change in the woman’s condition and mood. The causes of frigidity can be somatic (as a consequence of certain diseases) or psychological.

A doctor can diagnose frigidity. To do this, a woman needs to visit a sexologist, endocrinologist, gynecologist and other specialists to rule out diseases that could cause this condition. A psychologist can help identify hidden psychological factors.

Frigidity can be caused by:

Androgen deficiency (testosterone deficiency in women). As you know, women have little of it, but they still produce it. And it affects the presence of sexual desire, as well as the production of female sex hormones - estrogens;

Ovarian dysfunction. Sex hormones are produced there, and disruption of their production and their ratio in the body leads to disturbances, including sexual desire;

Damage to deep brain structures that are responsible for organs that produce hormones;

Venereal and gynecological diseases;

Vitamin deficiencies (below it will be said which vitamins and microelements are useful for enhancing sensuality);

Conditions after various diseases, when “there is no strength”;

Severe mental or physical fatigue;

Another cause is damage to the nervous system of various types.

Many diseases reduce sexual desire: diabetes, heart disease, neurological problems, hormonal imbalance, chronic kidney or liver disease; as well as alcoholism and drug addiction. Side effects of certain medications, including some antidepressants, can affect sexual desire and sexual function.

In some cases, the cause of frigidity is congenital pathologies of the development of the genital organs.

Other causes of frigidity may be problems that can be classified as psychological. At least these are not ordinary diseases and these causes are rather “in the head”.

A very common cause of coldness is stress or depression. When a woman has problems, especially ones that drive her into depression and melancholy, she clearly has no time for sex.

Quite often it turns out that the cause is mental trauma due to an unsuccessful first sexual intercourse or a previous attempt at rape; in this case, consultation with a psychologist or psychotherapist is necessary.

A woman may also be afraid of becoming pregnant or having the relationship become public, and this depresses her.

Lack of orgasm can also cause frigidity if it affects a woman. Orgasm may be absent for various reasons, but a woman may feel “incomplete” and this feeling only worsens her attitude towards sex.

The third block of reasons relates rather to interpersonal and social ones.

A very large number of women do not experience orgasm, or simply any pleasure due to the inexperience or selfishness of their partner. For some reason, there is a widespread belief among men that all women are affected by the same set of caresses. But a woman does not always manage to convince her partner, or she is embarrassed to say so.

Education can also be an important factor. For the correct formation of sexuality in a girl, it is necessary to give her maximum affection and attention in the first three years of life. With a very strict and even harsh upbringing, girls grow up shy and uptight.

By the way, they say that orgasm in women is not the only criterion of sexual satisfaction. There is a difference between the actual orgasm and the feeling of psychological satisfaction from an intimate encounter. If a woman likes her partner and their relationship, she can experience psychological pleasure without even having an orgasm. However, there is a problem here that orgasm as such causes a drainage of blood from the small pelvis, and if this does not happen, then the blood stagnates, which can lead to various diseases.

If a woman is constantly dissatisfied with sexual intercourse, then she may develop false frigidity. Frustration after physical contact leads to the fact that a woman begins to avoid sexual intimacy, does not experience sexual desire and rarely feels aroused. False frigidity may be a reaction to her husband’s infidelity when, for social reasons, she continues to live with him, but deep down in her soul there remains resentment, and her body physically and physiologically refuses to take part in sexual activity. False frigidity can also be a consequence of harsh upbringing and suppression of “animal” instincts, the perception of sex as something dirty and unworthy. This type of frigidity may be to blame for the consequences of sexual trauma (rape, sexual harassment of close relatives). The reason must be determined individually. A comprehensive examination and conversations with psychologists will help identify and solve the problem.

2.3.1. How to get rid of frigidity

If a woman’s sexual coldness is caused by some disease (for example, decreased thyroid function), then this disease should be treated.

If frigidity is caused by psychological reasons, then the desire of the woman herself and the help of a psychotherapist are necessary. Sometimes it happens that a woman does not realize the true reason for her attitude towards sex, and then a doctor will help her. This process can be quite lengthy. Sometimes sexual partners are treated together. During treatment, a specialist can use psychological and medicinal methods, as well as physical therapy, acupuncture or some other methods. In this case, personal contact between the patient and the doctor is considered extremely important. A woman must trust the specialist and sincerely want to be cured.

Getting rid of frigidity is very important. As you know, the lack of a full-fledged sex life has a very negative effect on a woman’s entire body. She may suffer from various somatic diseases. At the same time, the woman becomes depressed and her self-esteem drops.

And another important aspect: if frigidity is caused by psychological reasons, relationships between partners, then it can not only be treated, but simply prevented. To do this, for example, it is necessary to create an environment that will allow both partners to relax as much as possible.

In intimate relationships, you need to avoid haste, fear of being caught off guard, and fear of unwanted pregnancy. A woman should not be ashamed of her body. And a man should devote a lot of time to foreplay and know the erogenous zones of his partner.

2.3.2. Some reasons for decreased sexual desire

This condition can occur after childbirth and last up to several months. This decline is due to a combination of reasons: fatigue, possibly poor nutrition, anxiety and postpartum depression.

In addition, interest in sex disappears partly because the main thing for a woman becomes the child, for whose sake she forgets about herself. Many women turn into fanatical mothers; they do not have time for a partner and especially for intimacy. This is natural and natural, nature requires it. The child should be fed, calm and satisfied. A decline in interest in sex also helps prevent another pregnancy, so that the child does not have to share his mother with his brothers and sisters earlier than expected.

The prenatal level of sexual desire is gradually restored as the woman gets used to her new position, learns to cope with the child and is less tired. During this period, male support and understanding are especially important.

Only if postpartum depression is very persistent, you may need the help of a specialist and even certain medications that he will prescribe.

There is also a decrease in sexual desire in women after an abortion. This may be caused by hormonal imbalance or psychological reasons. If the desire to have sex does not appear several weeks after an abortion, then there is a high probability that the lack of desire is not due to hormones, but to a feeling of guilt or fear of another pregnancy.

Most women expect an abortion to be without any consequences. For some women, termination of pregnancy goes almost unnoticed. But many face serious physical and psychological complications - depression, loss of desire, post-abortion syndrome... In this case, the woman needs the help of a professional psychologist or psychotherapist.

After a miscarriage, a decrease in sexual desire can also occur, and here the reasons for this condition lie on the surface. The woman was determined to become a mother and lost her child. Of course, this is a blow for her. And here hormonal imbalance will play a lesser role than a depressive state. In this case, a woman really needs the support of loved ones, and maybe consultations with a psychologist, in order to come to her senses.

Premenstrual syndrome is a huge problem for many women, both physically (everything hurts) and psychologically (irritability, tearfulness, headaches, etc.). Of course, in this state, she doesn’t want to have sex, but to tear the whole world to pieces.

According to one theory, premenstrual syndrome is associated with fluctuations in the level of the hormone progesterone. Some experts believe that problems occur when progesterone levels are not high enough. However, with PMS there is no gradual change in progesterone levels, and the results of clinical trials do not allow a clear conclusion.

However, many gynecologists prescribe progestogens, a synthetic form of progesterone, to their patients, although there is no convincing physiological basis for such treatment.

By the way, there is evidence that if a woman nevertheless enters into intimate contact at this time, even without experiencing much desire, her health will improve, because sex helps to relax and relieve tension.

It is quite common that a woman cannot become aroused properly during lovemaking, and this leads to insufficient vaginal lubrication. This causes pain during intercourse, which further increases the woman's discomfort and can lead her to complete sexual coldness. Discomfort can also arise from a position that is not suitable for a woman, does not affect her internal erogenous zones, and even causes pain.

In general, sexual intercourse can be painful for many reasons, including endometriosis (inflammation of the lining of the uterus), pelvic tumors, ovarian cysts, vaginitis, poor lubrication, scar tissue from surgery, or sexually transmitted diseases. If a woman feels such unpleasant sensations, then she needs to go to the doctor, get checked and undergo treatment if necessary.

Another soreness can be caused by a condition called vaginismus (colpospasm) - this is a painful involuntary spasm of the muscles surrounding the entrance to the vagina. It can occur in women who feel that penetration will be painful, and can be caused by either sexual phobia or previous traumatic or painful experiences.

2.4. Interpersonal relationships

No one will deny that in personal relationships, a woman’s psychological attitude is very important. He is much more important to her than to a man. The strong half easily separates love and sex, but the beautiful half (with rare exceptions) prefers to combine them, otherwise you can forget about pleasure. What does a woman need to pay attention to in order to regain the freshness of her feelings?

The state of falling in love, when the body produces endorphins non-stop, is characterized by the fact that sexual desire simply goes off scale. In a new relationship, everything seems new and exciting, everything arouses delight and interest, including love affairs.

But any relationship sooner or later loses its novelty and becomes a habit. Even the most enchanting sex after a while turns into a routine and does not bring the same pleasure. Many have probably noticed: when sex ceases to be a forbidden fruit, its sweetness decreases.

In addition, sexual desire can be influenced by living together (“the love boat crashed into everyday life”) and work. After a tiring eight-hour day in bed, you just want to fall asleep. Chronic fatigue and stress contribute little to a normal sex life.

To restore freshness to a relationship, you need to try to recreate those very first days of dating and courtship. Maybe go on vacation somewhere where you don’t have to deal with household chores and solve production problems. After all, where can a woman feel like a woman?

In addition, you should pay attention to sleep, because fatigue is the worst enemy of love. You should also think about proper nutrition (especially if you are overweight), reduce the amount of cookies and fast food, and increase the amount of vegetables and fruits. Or you may be suffering from anemia without knowing it. Just in case, you can take a blood test for hemoglobin. If there is apathy, then blood tests for thyroid hormones will not interfere (what if its function is reduced?)

And a decreased desire to have sex may be associated with hidden grievances against your partner. After all, if he is not romantic and perceives a woman only as a housewife, then will she want to make love to him? She will perceive this as another duty.

It is not surprising that attitudes towards sex and enjoyment from it are closely related to family upbringing. A strict Puritan upbringing may be the cause of sexual coldness. For quite a long time, it was believed that only a fallen woman or man could enjoy such a “dirty” activity as sex, because he could not restrain his desires.

Problems may also be associated with a man's misconception about the nature of sexual arousal and orgasm in women. For some reason, many men believe that all women are turned on by the same set of caresses. In this case, the woman’s unspoken desires are of great importance. Unpreparedness for orgasm may be a consequence of insufficient stimulation by her partner, insufficient duration of foreplay and the act itself, as well as the woman’s passivity, relying only on the actions of the man. This is also facilitated by upbringing, when it is difficult for a woman to talk with her partner on such topics.

3. Nutrition that will help a woman

Basically, this chapter will talk about vitamins and microelements that will help in the production of female hormones, and also help prevent or get rid of stress and depression - these scourges of our time.

A woman's body needs sufficient amounts of calcium and vitamin D to produce hormones from the pituitary gland, adrenal glands, and gonads. In addition, you should know that approximately 10 days before menstruation, when the ovaries are least active, women's blood calcium levels drop slowly but steadily. . This decrease leads to premenstrual tension, nervousness, headaches, insomnia and depression. Reduced calcium levels provoke stress, because of this, the production of cortisone and aldosterone increases, and from this salt and water begin to be retained in the body, often causing swelling of the chest, face, arms and legs, weight gain of 2-4 kg, headaches and noticeable reducing the body's resistance to allergies and infections.

On the first day of your period, calcium levels in the blood drop even lower, causing muscle cramps in the uterus and sometimes in other parts of the body. If calcium drops to dangerous levels, muscle cramps begin. Accordingly, with the consumption and effective absorption of calcium, both premenstrual tension and menstrual cramps can be prevented.

When cramps occur, 1-2 calcium tablets usually provide quick relief. Small calcium supplements are also advisable on the second and third days. After menstruation ends, calcium levels gradually increase. If a woman is well-nourished, blood calcium levels remain normal for two weeks after menstruation, but then they begin to drop again.

If calcium levels have dropped so low that swelling and weight gain occur, you need to consume more protein, vitamins B5 and C in addition to vitamin D, calcium and magnesium.

Vitamin D improves the absorption, storage and use of calcium. In youth, due to rapid growth, the need for vitamin D and calcium is especially great.

The ovarian hormone estrogen and the pituitary hormone that stimulates the ovaries (follicle-stimulating hormone) can be synthesized only when the body is abundantly supplied with protein, linoleic acid, B vitamins and especially vitamin E. Estrogen enhances the absorption of calcium in the intestine, keeps it in the body longer and allows it to be used again and again. Thus, this hormone helps prevent menstrual discomfort due to calcium deficiency in the body. With a proper, well-balanced diet, hormones are produced in normal quantities and problems do not arise.

A deficiency of vitamins B 9 and B 12 causes irregularity and a decrease or stop of menstruation, but as soon as the body begins to receive the missing vitamin, menstruation returns to normal. Often, supplementation with vitamin E corrects menstrual rhythm and causes breast growth without corresponding weight gain. When nutrition becomes adequate, menstruation returns to normal within a few weeks.

Heavy bleeding during menstruation, if it is not associated with diseases of the uterus (which can be determined by a doctor), can be brought back to normal by taking vitamin E. It may also indicate an underactive thyroid gland (hypothyroidism), then you need to get tested for thyroid hormones. Damage to the liver, which prevents the deactivation of hormones that regulate menstruation, may be responsible for menstrual irregularities. In this case, it is necessary to treat the liver.

Vitamin A can serve to prevent inflammatory diseases of the vagina, ovaries, uterus and fallopian tubes. If a woman has a tendency to such problems, then she needs to be observed by a doctor, promptly treated and introduce a sufficient amount of protein, vitamins A, B5, B6, C and E into her diet.

At the end of the reproductive period, when menopause occurs, a woman really needs a nutritious, balanced diet. When menstruation stops, healthy adrenal glands take over the production of a number of sex hormones.

Problems during menopause are often more severe than during puberty, mainly due to the fact that a woman’s diet lacks many nutrients: protein, calcium, magnesium, vitamins B5, D, E.

Because calcium is less absorbed and more easily lost in urine when estrogen levels decline, symptoms of calcium deficiency such as nervousness, irritability, insomnia, headaches and depression become common during menopause. These problems can be easily overcome by increasing your intake of calcium, magnesium and vitamin D.

During menopause, the need for vitamin E increases 10-50 times compared to the previous period. Hot flashes and night sweats often improve with daily vitamin E supplementation, but return quickly if supplementation is stopped. When estrogen is taken, the need for vitamin E is even greater.

When menopausal symptoms are severe, the condition should be viewed as another form of stress and emphasis should be placed on B vitamins, as well as vitamins C and E, potassium, magnesium, calcium, and iron. These same substances will be useful for stress at any age.

3.1. Vitamins

Nowadays, even with a balanced diet, a person does not receive all the necessary vitamins. Man as a species was formed in conditions when physical activity was much greater and much more food was eaten. In recent decades, human energy consumption has decreased by 2-2.5 times, and food consumption should also decrease, otherwise all this will result in excess weight and illness. However, if the need for fats and carbohydrates has decreased, then the need for vitamins and microelements remains the same, because they are necessary for the functioning of internal organs, the production of internal juices, good nerve conduction, etc. Even the most correctly constructed diet, designed for 2500 kilocalories per day is deficient in most vitamins by at least 20-30%.

In addition, even rural residents now increasingly eat refined, high-calorie, but low in vitamins and minerals foods (white bread, pasta, confectionery, sugar, all kinds of drinks). In the diet, the proportion of products subjected to canning, long-term storage, and intensive technological processing has increased, which inevitably leads to a significant loss of vitamins.

What happens if there are not enough vitamins? And disruptions in the body’s functioning begin. Various unpleasant symptoms appear, and if you don’t brush them off, but pay attention and start taking the necessary vitamins and microelements, you can improve your condition. Moreover, vitamins can be obtained both in the form of tablets or dragees, and with food, which is much tastier.

Vitamin A. It is needed for many functions of the body, but in this case, the first place is that it is absolutely necessary for the synthesis of sex hormones. How do you know that there is not enough of it in the body? With its deficiency, certain symptoms appear: dry skin, thickening, keratinization (hyperkeratosis), and a tendency to skin diseases. With a lack of vitamin A, tracheitis, bronchitis, gastroenteritis, colitis occur for a long time and are poorly treated, and cystitis occurs. Night blindness, night blindness, conjunctivitis occur, and in severe cases, even complete blindness. And such a deficiency arises with certain behavior or diseases: predominant consumption of vegetable oils in the diet; a sharp shortage of animal products rich in vitamin A and plant products rich in carotene; low protein content in food; hard physical work; great nervous tension; infectious diseases; chronic enterocolitis, diabetes mellitus, liver and thyroid diseases.

To prevent all this from happening, you need to eat the following products: liver, especially of marine animals and fish, butter, egg yolk, cream, fish oil. In vegetables and fruits, vitamin A is present in the form of beta-carotene, which is only converted into vitamin in the body. Carotene (provitamin A) is found in the highest concentrations in carrots, apricots, parsley and spinach leaves, and pumpkin.

You should know that vitamin E, while protecting vitamin A from oxidation, improves its absorption. This is why pharmacies sell Aevita capsules (vitamins A and E).

Zinc deficiency can impair the conversion of vitamin A into its active form, as well as slow down the delivery of the vitamin to tissues. These two substances are interdependent: vitamin A promotes the absorption of zinc, and zinc, in turn, promotes the absorption of vitamin A.

Rancid fats and fats with a large amount of polyunsaturated fatty acids oxidize vitamin A. The “enemy” is also ultraviolet radiation and high temperatures during cooking or frying.

Vitamin B 1(thiamine). It is directly involved in the synthesis of proteins, fats and carbohydrates. It fights against weakening of the thyroid gland, and therefore against a decrease in sexual desire.

Hypovitaminosis can occur with a monotonous diet of finely ground grain products; excess carbohydrates and proteins in food; chronic alcoholism and beer abuse; significant and long-term consumption of raw fish (carp and herring); heavy physical work and nervous tension; exposure to high temperature or cold; chronic intestinal diseases, diabetes mellitus, thyrotoxicosis. Signs of a lack of this vitamin in the body are: decreased appetite, nausea, constipation, later headaches, irritability, memory loss, peripheral polyneuritis, tachycardia (rapid pulse), shortness of breath, pain in the heart, muscle weakness.

Most of this vitamin is found in dry yeast, bread, peas, cereals, walnuts, peanuts, liver, heart, egg yolk, milk, bran.

But vitamin B1 is poorly absorbed with a lack of magnesium. In addition, its reserves in the body are depleted with active consumption of sugar, alcohol and smoking. Tea leaves and raw fish contain the enzyme thiaminase, which breaks down thiamine. Also, caffeine contained in coffee and tea destroys vitamin B1.

Vitamin B 2(riboflavin). This is a provider of sexual energy. Frequent stress requires constant consumption of foods with this vitamin. In addition, its deficiency provokes a protein-poor diet; a sharp decrease in the consumption of milk and dairy products; physical and nervous tension; long-term use of medications (akrikhin and its derivatives); diseases of the intestines, liver and pancreas. Signs of hypovitaminosis B 2: damage to the mucous membrane of the lips with desquamation of the epithelium and cracks on the lips, stomatitis, inflammation of the tongue, skin lesions similar to eczema, conjunctivitis, photophobia, lacrimation, decreased vision.

Most vitamin B2 is found in animal products: eggs, meat, liver, kidneys, fish, dairy products, cheese, as well as leafy green vegetables (especially broccoli, spinach) and yeast.

Riboflavin promotes the absorption of iron and its preservation in the body.

Rays, especially ultraviolet, and alkali destroy this vitamin. Also, water is “contraindicated” for it (riboflavin dissolves in liquids that are used for cooking), female hormones, estrogens and alcohol.

Vitamin B 3(aka vitamin PP, aka nicotinic acid, aka niacin). Dilates blood vessels and stimulates blood circulation. Hypovitaminosis of nicotinic acid develops with insufficient consumption of plant foods, protein, when the diet mainly consists of starchy foods; Chronic alcoholism is also dangerous in this regard; Hypovitaminosis can also develop with long-term use of certain anti-tuberculosis drugs. Lack of vitamin causes depression, apathy, weakness, “burning” syndrome in the feet, intestinal dysfunction (alternating constipation and diarrhea), respiratory tract infections, and decreased blood pressure.

Most nicotinic acid is found in cereals, wholemeal bread, legumes, offal (liver, kidneys, heart), meat, fish, yeast, and dried mushrooms.

Canning, freezing and drying have little effect on the content of nicotinic acid in products. Heat treatment, especially excessively long cooking and re-frying, lead to a decrease in the concentration of the vitamin by 15-20% or more compared to its content in raw foods.

Vitamin B 4(vitamin B r, choline). Also responsible for sexual arousal. In fact, choline is produced in the body, and a healthy person usually does not have a deficiency. In the body, the most important transmitter of nerve impulses, acetylcholine, is synthesized from choline. Choline also improves memory. It is also important that it affects carbohydrate metabolism, regulating insulin levels in the body. There are other functions in the human body that are also very useful.

Lack of choline in food leads to fat deposits in the liver, kidney damage and bleeding, but in fact it is found in many foods, so you have to try to earn its deficiency. Symptoms of deficiency: fat intolerance (diarrhea and flatulence when eating fat), increased blood pressure, poor growth, stomach ulcers, changes in heart rate, failure of liver and kidney function.

Most of it is found in eggs, liver, soybeans, oatmeal, cauliflower and white cabbage, and peanuts. It is a component of lecithin, that is, it is present in all products that contain lecithin.

Vitamin B 5(pantothenic acid). It is very common, found in meat, vegetables, fruits, grains, nuts, seeds, but is easily destroyed by canning, freezing and other methods of industrial food processing. Therefore, only foods in their natural form can provide a person with vitamin B5. Typical manifestations of deficiency: graying, baldness, thickening of the skin, asthenia, gastrointestinal symptoms, irritability, fatigue.

The best natural sources of vitamin B5: liver, kidneys, meat, heart, eggs, green vegetables, brewer's yeast, seeds, nuts.

Pantothenic acid is necessary for the normal absorption and metabolism of folic acid (vitamin B 9) and biotin (vitamin H). It also affects the metabolism of ascorbic acid (vitamin C).

Heat, food processing, canning, caffeine, estrogens, and alcohol are contraindicated for vitamin B 5.

Vitamin B 6(pyridoxine). Affects high-quality orgasm.

Long-term use of anti-tuberculosis drugs can lead to its deficiency in the body; chronic diseases of the gastrointestinal tract. Signs of this will be irritability, drowsiness, impaired mental activity, peripheral neuritis, seborrheic dermatitis, stomatitis, conjunctivitis.

Pyridoxine is found in animal products: eggs, liver, kidneys, heart, beef, milk and dairy products. There is also a lot of it in green peppers, cabbage, carrots, melon, honey and nuts, oatmeal and buckwheat.

Smoking reduces the level of vitamin B6 in the body. Also, pyridoxine does not withstand long-term storage or heat treatment (for example, it is destroyed when stewing and frying meat), it is destroyed by alcohol, and female hormones estrogens.

Vitamin B 7(vitamin H, biotin). Signs of biotin deficiency may include hair loss, inflammation and paleness of the skin and mucous membranes; depression, anemia, abnormal blood sugar levels, muscle pain, poor appetite, nausea, insomnia. A person feels tired, irritable and depressed, and a state of apathy and drowsiness sets in.

Biotin is found in many foods. There is more of it in products of animal origin: in pork and beef liver and kidneys, egg yolks. It is also found in beef, veal, chicken and ham, cow's milk and cheese, herring, flounder, and canned sardines. Among plant foods, tomatoes, soybeans, brown rice and rice bran, wheat flour, peanuts, champignons, green peas, carrots and cauliflower, apples and oranges, bananas and melon, potatoes, fresh onions, whole rye grains are rich in it.

Biotin, one of the very few vitamins, is synthesized by our intestines, and it is most beneficial for the body and is best absorbed. However, for this to happen, the intestines must be healthy. And if a person has developed enterocolitis, dysbacteriosis, if he abuses smoking and drinking alcohol, then there is no need to talk about the production of biotin in the body. And it is not surprising that people who eat haphazardly and drink alcohol age earlier - their skin becomes saggy and flabby, and their hair falls out a lot.

Biotin is destroyed at very high temperatures (heat treatment of foods). Vitamin H interacts in the body with vitamin B 12, with folic and pantothenic acid, if it is supplied in small doses. The absorption of biotin is slowed down by alcohol; its amount in the body is reduced by antibiotics and anticonvulsants. In order for biotin to be converted into its active form, magnesium is needed, so you should combine foods containing both of these substances in your diet.

Vitamin B 9(folic acid). Its deficiency develops with constant heat treatment of products; chronic alcoholism; intestinal diseases (chronic enterocolitis); irrational treatment with antibiotics or sulfonamide drugs. Signs of deficiency include intestinal dysfunction, dermatitis, liver dysfunction, and a dry, bright red tongue.

There is a lot of folic acid in dark green leafy vegetables (lettuce, spinach, parsley, green onions), onions, carrots, brewer's yeast, cauliflower, melon, apricots, beans, avocado, egg yolk, liver, kidneys, mushrooms.

Folic acid is needed for the absorption of B vitamins, especially pantothenic acid (B 5).

Deficiency of vitamin B 12 and B 9 leads to the development of the same type of anemia. By replacing one vitamin with another in the diet, this anemia can be corrected.

Folic acid “does not like” water, sunlight, heat, food processing (especially cooking), female hormones estrogens.

Vitamin B 10(aka H1, aka para-aminobenzoic acid, aka PABA). It is involved in the synthesis of vitamin B 9 and the formation of red blood cells (erythropoiesis).

With sufficient intake of folic acid from food, the need for vitamin B10 is also satisfied. Accordingly, a lack of vitamin B 9 inevitably leads to a deficiency of para-aminobenzoic acid. With a balanced diet, this need is fully satisfied through food.

Relatively recently, scientists have found that vitamin B 10 stimulates the formation of interferon in the body - a protective protein that strengthens resistance to various infectious diseases, and also has a positive effect on the function of the thyroid gland.

Since vitamin B 10 is involved in the biosynthesis of folic acid and is part of its molecule as a structural component, it participates in all metabolic processes regulated by folic acid. This vitamin is also involved in maintaining the normal condition of the skin and hair, prevents premature aging of the skin, and increases its tone.

PABA increases the effectiveness of B vitamins.

Signs of vitamin B 10 deficiency are: skin diseases, hair loss, fragility and early graying, increased fatigue, irritability, headaches, dysfunction of the digestive system, nervous disorders, sunburn, muscle dystrophy, anemia, weakened sexual desire.

With proper nutrition, beneficial species of bacteria are always present in the human intestine, which are capable of independently synthesizing such an amount of vitamin B 10 that fully satisfies the body’s need for this substance.

A significant amount of vitamin B 10 is contained in yeast, molasses, wholemeal wheat flour, mushrooms, rice bran, potatoes, carrots, spinach, parsley, nuts, lemon balm, and sunflower seeds. From animal products: offal (primarily pork and beef liver), egg yolk, fish, milk and fermented milk products.

This vitamin is not destroyed by boiling in acidic and alkaline environments, and is quite resistant to elevated temperatures.

The combined action of PABA with pyridoxine, folic and pantothenic acids significantly slows down the process of hair graying.

Some hormones (in particular, estrogens), sulfonamide drugs, and alcoholic beverages significantly reduce the activity of vitamin B10. Refined sugar is harmful to this vitamin. Refined sugar contains a small amount of an additive - a dye, which gives a beautiful shade to the sugar pieces. However, even very tiny doses of this dye lead to the suppression of beneficial intestinal microflora.

Vitamin B 12(cyanocobolamine). Increases sexual desire, used to treat infertility.

Hypovitaminosis can occur with the complete exclusion of animal products from food (vegetarianism); presence of worms (wide tapeworm); chronic alcoholism; diseases of the stomach and intestines (atrophic gastritis, chronic enterocolitis). This is manifested by diarrhea, loss of appetite, tingling and burning of the tongue, redness of its tip, decreased acidity of gastric juice, disturbances in gait and sensitivity of the skin and muscles of the extremities.

Sources of cyanocobalamin are only products of animal origin, with the largest amount of the vitamin found in offal (liver, kidneys and heart). There is quite a lot of vitamin B 12 in cheese, seafood (crabs, salmon, sardines), somewhat less in meat and poultry.

In order for vitamin B 12 to be well absorbed in the stomach, it must interact with calcium. Also, a normally functioning thyroid gland promotes the absorption of cyanocobalamin.

Acids and alkalis, water, sunlight, alcohol, increased levels of estrogen, and some types of sleeping pills negatively affect its absorption.

Vitamin C. Responsible for long-lasting pleasure and orgasm, as it increases the elasticity of blood vessels in the pelvic area. In addition, it strengthens the immune system and fights toxins.

Vitamin C deficiency reduces sexual desire, reduces the functioning of the gonads, and all this against the background of low resistance to infections.

Hypovitaminosis begins when there are few fresh vegetables, fruits and berries in the diet; when, due to improper storage or improper cooking, the vitamin is washed out of vegetables and fruits; with a predominantly flour diet, insufficient protein content in food, and high physical and nervous stress. Signs of hypovitaminosis C: weakness, irritability, dry and flaky skin, swelling of the gums, bleeding, nosebleeds, pinpoint hemorrhages on the bends of the neck, limbs, pain in the lower extremities.

Fresh fruits, vegetables, and herbs contain the most vitamin C. Rosehip, sea buckthorn, black currant, red pepper are real storehouses of this vitamin. Fresh and sauerkraut, all citrus fruits, green onions, parsley, and carrots will be useful. Products of animal origin practically do not contain it.

Large doses of vitamin C (more than 1 g per day) can reduce the body's ability to absorb vitamin B 12 from food.

When pathogenic bacteria enter the body, the amount of vitamin C decreases.

During the neutralization of toxic substances, the vitamin breaks down.

About 25 mg of ascorbic acid is lost when smoking 1 cigarette.

Vitamin C is destroyed in water, during food processing, from heat, light, and exposure to oxygen. In an acidic environment, ascorbic acid is stable and can withstand heating up to +100 °C. Therefore, it is well preserved in sauerkraut, apples, etc.

Vitamin D(calciferol) is a group of fat-soluble vitamins (ergocalciferol - vitamin D 2, cholecalciferol - vitamin D 3 and several other types of vitamin D). Vitamin D is needed for the normal absorption of calcium and phosphates, which is absolutely necessary for children for normal skeletal growth, and for adults for normal bone composition. It is also necessary for the normal functioning of the parathyroid glands, intestines, kidneys, and immune system.

Vitamin D deficiency occurs with prolonged absence of sun; long-term consumption of foods with a predominance of carbohydrates. In children, with a lack of vitamin D, rickets begins, in adults - osteoporosis (thinning of bone tissue).

The greatest amount of vitamin D is found in the liver of cod and halibut, herring, mackerel, tuna, mackerel (sardines). Sour cream, butter, and egg yolks are also rich in it. However, its richest “source” is considered to be the sun and ultraviolet radiation.

Vitamin E(tocopherol). In the body, it is also responsible for a complete blood supply to the genital organs, which is absolutely necessary for both men and women during sexual intercourse. Vitamin E also plays the role of an oxygen carrier.

This vitamin helps destroy or neutralize free radicals, unstable molecules that can damage cells. It also helps the body use selenium and vitamin K. With its protective properties, it prolongs youth and has a beneficial effect on the cardiovascular system. It is indispensable for diseases of the kidneys, skin, and blood circulation. It also reduces age spots, rejuvenates the skin, and promotes the healing of wounds and burns.

Its deficiency is manifested by a feeling of muscle weakness.

It should, however, be remembered that its excess is harmful for people who suffer from rheumatic heart disease and have high blood pressure.

Another condition under which vitamin E maximizes its beneficial properties is regular intake. It does not act immediately and its healing effect on the body manifests itself gradually.

The greatest amount of vitamin E is found in fresh and unprocessed vegetables and grains. Products that have undergone purification, heat treatment with steam or cold lose most of it. Vitamin E is found in potatoes, cucumbers, radishes and carrots, but in very small quantities that are unable to satisfy the daily requirement for this vitamin. Much more vitamin E is found in broccoli and spinach.

In addition, vitamin E is also found in vegetable oils. But fatty acids increase the body's need for vitamin E, so the more vegetable oil a person consumes, the greater the vitamin E deficiency created. Corn and soybean oils are considered the most useful; they retain the largest amount of vitamin even after processing.

An overdose of vitamin E, incorrect dose calculation and violation of doctor’s recommendations for taking it can lead to exacerbation of chronic diseases of the gastrointestinal tract, such as enteritis. It is known that regular overdoses of vitamin E lead to an increased risk of developing lung cancer, increased cholesterol and the development of cardiovascular diseases.

Vitamin F. It consists of a complex of polyunsaturated fatty acids: linoleic, linolenic and arachidonic. Unsaturated fats help burn saturated fatty acids when their ratio in the human body is 2:1. Twelve teaspoons of sunflower seeds or eighteen pecans can cover the daily requirement of the vitamin. If there is enough linoleic acid in the body, then the other two fatty acids can be synthesized. Excessive carbohydrate consumption increases the need for vitamin F.

It is important for the cardiovascular system: it prevents the development of atherosclerosis, improves blood circulation, and has a protective and antiarrhythmic effect on the heart muscle. Polyunsaturated fatty acids reduce inflammatory processes in the body and improve tissue nutrition.

The best natural sources of vitamin F are vegetable oils from sprouted wheat, flax seeds, sunflower seeds, soybeans, peanuts, as well as walnuts, almonds, sunflower seeds, fatty and semi-fat fish (salmon, mackerel, herring, sardines, trout, tuna and etc.) and mollusks.

An overdose of this vitamin can lead to weight gain.

His enemies: saturated fats, heat, oxygen.

For better absorption of vitamin F, you need to take it together with vitamin E. Anyone who is concerned about the accumulation of cholesterol in the body should take vitamin F.

It is not uncommon for several vitamins to be deficient at the same time. But the leading one is the deficiency of one vitamin with the corresponding symptoms. In our country, hypovitaminosis C, B 1 and B 6 occur more often; Moreover, hypovitaminosis C usually occurs in winter and spring.

However, it should be remembered that long-term use and, especially, exceeding the dose of vitamin preparations can do more harm than good.

A common mistake is the uncontrolled use of large doses of ascorbic acid for the treatment of hypo- and avitaminosis C. With long-term use of large doses of vitamin C (as part of vitamin complexes), stimulation of the central nervous system (anxiety, feeling of heat, insomnia), depression of pancreatic function, and the appearance of sugar in the urine, due to excessive formation of oxalic acid, an adverse effect on the kidneys may occur, and blood clotting may increase. Hyperdoses of vitamin C lead to increased loss of vitamins B 12, B 6 and B 2 from the body. Moreover, the body quickly adapts and masters the rapid elimination of hyperdoses of vitamin C. Large doses of vitamin C are prohibited in patients with cataracts, in patients with diabetes, thrombophlebitis and during pregnancy. A person needs a daily dose of vitamin C from 30 to 60 mg, pregnant and lactating women - 90 mg.

Systematic long-term excess of daily dosages of vitamins is dangerous because:

When massive doses of vitamins are administered, protective mechanisms are activated aimed at their removal. The more a person drinks them, the less they are absorbed;

Fat-soluble vitamins have the ability to accumulate in the body and may have a toxic effect;

Irrational use of large doses of vitamins can change the balance of vitamins, predisposing to increased or provoking hypovitaminosis;

The introduction of a large amount of vitamin A increases the body's need for vitamins C and B1, and at the same time it is noted that vitamin C increases the retention and concentration of vitamin B1 and reduces the level of vitamin A in the blood;

The introduction of large doses of vitamin B1 increases the excretion of vitamin B2;

Large doses of vitamin A increase the symptoms of hypovitaminosis D;

Increasing the dose of vitamin C increases the urinary excretion of both vitamin C and vitamin B12.

3.2. Micro- and macroelements

Minerals are divided into macroelements (the content of which in living organisms is more than 0.001%) and microelements (the content of less than 0.001%).

Macroelements include those elements whose recommended daily intake is more than 200 mg. Macroelements, as a rule, enter the human body with food. These include carbon, hydrogen, nitrogen, oxygen, phosphorus, sulfur, potassium, calcium, magnesium, sodium, chlorine. Proteins, fats, carbohydrates and nucleic acids are mainly built from them.

Microelements are elements whose content in the body is small, but they participate in biochemical processes and are necessary for living organisms. The recommended daily intake of micronutrients for humans is less than 200 mg.

What minerals do women need most?

Potassium is located mainly inside cells, regulates the functional ability of the heart muscle, adrenal glands, enhances the removal of fluid and sodium from the body. Potassium provides active movement and endurance by regulating nerve impulses that control muscles.

For hypertension, heart disease, and cardiac edema, it is recommended to increase the potassium content in the daily diet. There is a lot of potassium in prunes, raisins, potatoes, apricots; somewhat less - in meat, fish, milk, vegetables, fruits.

Calcium is part of bones and teeth. A small amount of calcium is found in the blood. It regulates the permeability of cell membranes and blood clotting, the balance of excitation and inhibition processes in the cerebral cortex.

With a lack of calcium, potency and libido decrease. Calcium affects the ability to conceive and controls the acid-base balance in the blood, which is important for the synthesis of hormones.

With a deficiency of calcium in food, pathological fractures and softening of bones, muscle spasms are possible. The greatest amount of calcium is found in milk, cheese, cottage cheese, and vegetables (eggplant, tomatoes, Brussels sprouts, beets). Calcium from dairy products is better absorbed in the intestines.

Magnesium participates in the metabolism of proteins, fats, carbohydrates, is part of many enzymes, dilates blood vessels, lowers blood pressure, improves bile secretion and lowers cholesterol levels, and has a calming effect. Due to general calming, it relaxes in bed.

However, excess magnesium promotes the removal of calcium from the body, leading to the development of changes in bones, etc.

Magnesium is rich in bran, walnuts, almonds, hazelnuts, cashews, legumes, buckwheat and oatmeal, brewer's yeast, parsley, and algae.

Iron is part of hemoglobin, enzymes involved in redox processes in tissues. With anemia, a person has no time for sex, this is understandable. Therefore, you should monitor your diet and avoid foods containing iron.

It is found in animal products (meat, fish, egg yolk, liver, lungs, dried blood) and plant origin (legumes, apples, plums, peaches). Iron is better absorbed from animal products (about 20%). This process occurs in the stomach in the presence of free hydrochloric acid. Iron is absorbed worse from products of plant origin (up to 5%), since the main process of digestion of the latter occurs in the intestines. With a decrease in the acid-forming function of the stomach and the predominance of plant foods in the diet, iron deficiency anemia may develop.

Copper participates in the process of tissue respiration, hemoglobin synthesis and red blood cell maturation. The presence of copper is necessary for the activity of iron, otherwise the iron accumulated in the liver will not be able to participate in the formation of hemoglobin.

Sources of copper are beef, liver, shrimp, oats, rye, wheat, mushrooms, beans, watermelon, and peppers.

Iodine in the body it is found mainly in the thyroid gland and is involved in the formation of gland hormones. It is necessary for the proper distribution of energy in the body; deficiency leads to depression, loss of sexual desire, and sometimes to infertility. This element affects mood, and intense experiences quickly deplete iodine reserves.

Iodine is also necessary for boosting immunity and is involved in the creation of phagocytes - patrol cells that protect the body from the invasion of hostile viruses.

Lack of iodine causes serious metabolic disorders in the body.

The largest amount of iodine is found in seaweed, squid and other seafood. Onions, spinach, pears, and beets are rich in iodine. With insufficient iodine content in food, especially in those areas where there is little iodine in the soil, endemic goiter develops. To prevent this disease, it is recommended to eat iodized salt.

Interaction of vitamins and microelements:

Vitamin A allows the body to use the iron reserves found in the liver.

Vitamin B 6 increases the bioavailability of magnesium.

Magnesium increases the amount of vitamin B 6, which has the ability to penetrate cells.

Vitamin D is needed to absorb calcium.

Vitamin D improves phosphorus absorption.

Copper improves absorption and increases the benefits of iron.

Selenium enhances the antioxidant effect of vitamin E.

3.3. Products against stress and depression

Everyone knows, and, unfortunately, from their own experience, that when stressed and depressed, a woman has no time for pleasure, no time for intimate entertainment. I wish I could bring my mood back to normal, stop worrying and being depressed. Of course, you can’t cope with this with nutrition alone, but you can do something.

For example, it's helpful to keep in mind that when you're stressed, it's best to choose foods that are easily digestible and rich in vitamins and minerals. At the same time, you don’t need to overeat - this will not help you get out of stress, but you can easily gain weight and this will make you fall into even greater melancholy.

Don’t get carried away with fast food and sweets; it’s better to console yourself with fruits and vegetables. Milk and fermented milk products, which contain a lot of calcium and magnesium, will be useful - they are the first helpers against stress.

As for alcohol, alcohol does not relieve stress! And it just makes depression worse.

It has already been said above what vitamins and microelements will help with stress and depression, but they eat food, not vitamins. So what will help?

Green vegetables: spinach, beans, broccoli supply the body with B vitamins, which are used directly to combat stress. In addition, these vitamins maintain normal skin and hair and improve metabolic processes.

In addition to the necessary vitamins, tomatoes contain a useful substance - phenylalanine, which slows down the breakdown of endorphin - the good mood hormone. In fact, a tomato is a storehouse of useful things. It contains sugars - mainly fructose and glucose, mineral salts such as iodine, potassium, phosphorus, boron, magnesium, sodium, manganese, calcium, iron, copper, zinc. It is rich in a whole set of vitamins: A, B 2, B 6, C, E, K, PP and beta-carotene. In addition to ready-made serotonin, which is often called the “hormone of happiness,” tomatoes also contain tyramine, an organic compound that is converted into serotonin already in the body. Thanks to this, tomatoes improve mood, and in stressful situations they work as antidepressants.

Oranges won't be out of place either. Orange contains vitamin A, C, small amounts of vitamins K, E, B1, B2, B6, biotin, folic acid and 11 amino acids, as well as minerals: calcium, chlorine, phosphorus, potassium, copper, iron, magnesium and zinc . Other citrus fruits will also be useful. Just remember that in large quantities they remove calcium from the body, and this weakens bones, nails and hair, and contributes to muscle tension. And citrus fruits should be limited to those who have a sick stomach, because they increase the acidity of gastric juice.

It has already been said above about milk and fermented milk products, which contain a lot of calcium. It relaxes muscles, relieves tension, and also helps maintain hair and nails.

When you are stressed, you should definitely eat foods containing protein, that is, meat and fish. It is better to choose lean meat (lean beef or pork, turkey and chicken). By the way, turkey meat contains the same phenylalanine, and chicken contains tryptophan, which promotes the production of serotonin.

But fatty fish is preferable. It contains very healthy omega-3 and omega-6 fatty acids, as well as B vitamins, which are involved in the formation of the “happiness hormone” serotonin. The most useful are salmon, trout, mackerel, tuna, and sardines. You should not neglect seafood, such as crabs, squid, and various shellfish. We must not forget about seaweed - a storehouse of microelements.

Rice and durum wheat pasta are useful as side dishes or independent grain dishes. They contain a large amount of complex carbohydrates, vitamin B, are able to cope with hunger for a long time and do not burden the stomach.

You can eat nuts for dessert or as a snack. The vitamins in them help produce serotonin and fight the side effects of stress, such as the accumulation of free radicals and aging. Just don’t get carried away with nuts - this is a very high-calorie food.

When you are stressed and depressed, you really crave sweets. And here it would be good to control yourself. Fast carbohydrates from sweet drinks and cakes will briefly improve your mood, and will also be deposited in different parts of the body, and it will be very difficult to expel them later. You can eat a little chocolate for the good of your cause, but only real chocolate, not a sweet bar. If you want something tasty and sweet, it is better to pay attention to fruits and berries.

Green tea or ginger decoction with lemon juice will be useful for drinks.

Spicy herbs can lift your mood and improve digestion. Just remember that too hot and spicy dishes can have a bad effect on your stomach. But a variety of greens (parsley, dill, cilantro, etc.) will only be beneficial.

Neutralize stress with various berries. Antioxidants found in raspberries, blueberries and blueberries can prevent oxidative stress, which has a negative impact on chronic diseases and accelerates the aging process in the body.

The cause of a bad mood may be a lack of B vitamins in the body. Based on this, the diet should always include legumes, potatoes, milk, and wholemeal products. Also very important in solving this problem is an element such as magnesium. It is found in fish, milk, chocolate, spinach, broccoli, asparagus, corn and bananas.

4. A woman takes care of herself

When does a woman want to make love? When she looks good and feels good, she is in a great mood and has a partner nearby who attracts her.

This section will talk about exercises that will increase a woman's sensuality, as well as aromatic oils that increase desire, relax during stress, and improve mood during depression. What could be better than a pleasant aromatic bath to feel exclusive and desired? An erotic massage, which a partner can do during foreplay, will also help you get into the appropriate mood.

4.1. Kegel exercises

In the middle of the 20th century, Dr. Arnold Kegel, a professor of obstetrics and gynecology in the USA, developed a set of exercises for his pregnant patients that allowed them to deal with such an unpleasant condition as urinary incontinence. The fact is that during pregnancy, the uterus puts pressure on the pelvic muscles, stretching them, and this condition can persist after childbirth. It was experimentally found that women who performed these exercises began to feel much better, their muscles returned to normal both during pregnancy and later. In addition, it quickly became clear that these same exercises also help in the intimate sphere: after all, over time, the vaginal tissues stretch, and its walls seem to sink down. With age, the pelvic organs may also decline. All this cannot but affect the feelings of a woman (and a man) during lovemaking.

Dr. Kegel's exercises effectively tighten the pelvic muscles, they become elastic, and the blood supply to the pelvic tissues increases. In addition, it has been noted that exercises for squeezing and relaxing the pelvic muscles exacerbate the sensitivity of a woman’s erogenous zones. Followers of the Kegel system begin to produce female sex hormones more intensively, which has a positive effect on the well-being, mood and appearance of women.

It should be noted that this complex can be done anywhere and at any time, they do not require any special environment, and noticeable results appear after a couple of weeks of practice. You should start doing the exercises easily, without excessive effort; over time, you can increase the load on the pelvic muscles. At the same time, it is important not to “pump up” the muscles, but to feel them. What is needed is not physical strength and strength, but the achievement of control over the muscles of the pelvic area. Subsequently, you can conduct classes 3-4 times a week.

Today, Kegel exercises are recommended:

For young women to effectively prepare for the upcoming pregnancy and successful painless childbirth;

Pregnant women to prevent urinary incontinence;

Pregnant women to learn how to completely relax those muscles that usually prevent the baby from pushing out during childbirth;

For women after childbirth to restore tissues that have experienced severe stretching;

For men and women to increase sexual desire;

For men and women for long-term maintenance of sexual health, prevention of inflammatory processes in the genital area, counteracting the effects of aging on the body.

The muscles involved in the exercises are located between the pubic and coccygeal bones and form the base of the perineum. The pubococcygeus muscle is the main one. In addition, these exercises help improve vaginal tone, which makes it easier and faster to reach climax during sex.

The easiest way to feel the pubococcygeus muscle is when urinating. You need to strive to stop it only with muscle effort - and this muscle will be the same one, the frontococcygeus. After this, you can start practicing.

The exercise consists of tensing and relaxing this muscle several times in a row while lying down, increasing the number of repetitions every day. They need to be brought up to 50 times.

After this, you can move on to a more complicated version of the exercise: you need to strongly squeeze the muscle and slowly relax, making ten stops during relaxation. You can do the exercises, alternating simple relaxation with relaxation with stops.

Another version of the Kegel exercise consists of quickly tensing and equally quickly relaxing the muscles. This is a faster version of the first exercise. It also needs to be brought to 50 repetitions.

Third option: very slow muscle tension. You need to monitor how deep in the vagina this tension is felt. When there is a feeling that the pelvic area is completely tense, it is quickly relaxed.

The result of performing Kegel exercises will be a faster and easier achievement of orgasm, increasing its intensity.

4.2. Fragrances to enjoy

There are a huge number of aromatic plants in nature, and with their help you can influence your well-being. In ancient times, our ancestors were treated with aromatic oils. They fought epidemics by using fragrant oils as antiseptics, and used them as sleeping pills, painkillers and other remedies.

During the Great Plague of London, aromatic substances were considered the best antiseptics. Bonfires made of pine and other aromatic trees were burned in the streets.

When constructing mosques, Muslims added essential oils of rose and musk to lime, and the walls of the mosque emitted a wonderful smell, emphasizing the beauty of these structures.

In Indonesia, the newlyweds' bed was covered with ylang-ylang petals.

The Egyptians used aromatic substances to treat depression, relieve nervous tension, and even insanity.

The ancient Chinese believed that each smell corresponds to a certain state of a person. By mixing different smells, they achieved mental and physical harmony. The Chinese believed that smell is always medicine.

Indians built temples from sandalwood - it created an atmosphere of coolness and promoted thought and meditation, immersion in a world of wonderful illusions, where a person becomes beautiful and healthy.

The ancient Greek physician Hippocrates wrote that in order to be healthy, one must take aromatic baths and massage daily. Essential oils penetrate the skin quickly and easily. In both Ancient Greece and Rome, aromatic baths and massages using aromatic oils were extremely popular.

Galen, personal physician to Emperor Marcus Aurelius, invented the original cream and wrote many works related to health and medicine. Among others, his works created the basis of medicine for many European countries, and after the decline of the Roman Empire, they spread to the East, to Byzantium. Arab countries have improved knowledge in the field of aromatherapy. Until the 19th century Baghdad also flourished due to the processing of rose raw materials, exporting rose water even to India. The Arabs were the first to use distillation (steam distillation) to extract aromatic oil from rose petals - this invention is attributed to Avicenna. Distillation extracts pure essential oils from many plants.

In the West, infused aromatic oils continued to be used. During the Crusades, these “Arab incense” spread throughout Europe. Gums and resins from Asia were difficult to obtain, and natural Mediterranean plants such as rosemary and lavender were used to prepare essential oils. The French were especially keen on using them. They laid the foundations for modern perfume production, as well as the therapeutic use of essential oils.

In some French hospitals back in the 12th century. Antiseptic herbs - thyme and rosemary - were burned to disinfect the air and “repel” disease. By the end of the 18th century, “Aqua virabilis” was popular among doctors - a tincture with the addition of cinnamon, lavender, rosemary, orchid and sage oils. It was believed that it cured colds and strengthened vision and memory.

At the beginning of the twentieth century, the French chemist Rene Gatefoss, who studied the properties of lavender oil, coined the term “aromatherapy.”

Before World War II, thyme and chamomile oils were used to sterilize medical instruments.

Essential oils can be used in different ways: in aroma lamps, inhalations, aromatic baths; when applying compresses, using rubbing or massage; in cosmetics.

Volatile particles of essential oils, quickly spreading and easily entering the body, have various effects: antibacterial, antiviral, antifungal, and enhancing immunity. They renew the body's cells and improve metabolism, promote the removal of toxins from cells, can cause excitement or pleasant languor, improve mood or relax.

Oils are very useful, but you should still remember that these are medicinal preparations and they have their own dose of impact. There is no need to pour the entire bottle on yourself at once. Before using aromatic oils, it is better to consult a doctor or buy a good book with a detailed description of the actions of aromatic oils and use them with great caution, observing the permissible doses and concentrations.

When composing various compositions, you also need to know which oils are compatible with which, their compatibility in terms of smell and effect on the body.

In aromatherapy there is the concept of base oils. Base oils (carrier oils, base oils, base oils, transport, carrier oils) are vegetable oils that are used to dissolve essential oils, as well as for independent use. Base oils can be mixed with each other and used without adding essential oils. Essential oils cannot be used in their pure form on the skin (in cosmetology); they are dissolved in base oils and thus transported through the skin.

At the same time, base oils also have an independent value; they dissolve deposited secretions of the sweat glands, remove dirt, dust, and cosmetics from the surface of the skin.

Typically, base oils are cold-pressed from nuts, seeds, fruit seeds and grains. The base oils are: avocado oil, sweet almond oil, apricot kernel oil, marigold oil (calendula), coconut oil, grape seed oil, jojoba, sesame, hazelnut, wheat germ oil, etc.

Rules for using aromatic oils

* Oils should not be available to children!

*When dosing, it is better to take less than too much. You should focus on your senses; oils should not cause a feeling of suffocation.

* When treating family members or friends, let the patient decide by smell which of the suggested oils is right for him!

* Always write down the composition and percentage of mixtures! Label formula bottles with the purpose of use, contents and date.

* You need to protect yourself from getting oils into your eyes.

*Do not use undiluted on skin.

* Many oils are contraindicated during pregnancy. The rest should be used at half dosage.

* For children, oils are used in a dose appropriate to their age:

Up to 2 years, use 1 drop of lavender, rose, chamomile or tangerine, diluted in 1 teaspoon of base oil for massage or bath;

2-12 years - use half the adult dose;

Adolescents (over 12 years old) - use doses as for adults.

* Oils should be stored in tightly closed dark glass bottles, away from light and heat. Since essential and vegetable oils are flammable liquids, they should be used at a safe distance from open flames.

* Before using a new essential oil, it must be tested for allergic reactions. To do this, apply a drop of oil to the inner surface of the wrist. Check for redness or irritation of the skin within 12 hours. In the absence of a skin reaction, the oil is safe to use.

* When applying this essential oil to the skin, a feeling of warmth and slight tingling may occur for 1-2 minutes. This is a normal reaction.

4.2.1. Ways to use aromatic oils

Aroma medallion. This is a ceramic pendant made of high temperature porous clay, hollow inside; the outer surface is usually covered with glaze. 1-2 drops of essential oil are dripped into it; it, heating up to body temperature, begins to evaporate, and its vapors enter the upper respiratory tract, and from there they are spread throughout the body. The aroma lasts in the locket for 2-3 days.

You can add a different oil each time, regardless of what aroma was in the aroma medallion before. It is also advisable to use a composition of several essential oils.

The medallion can be used to scent a room in the house, office or car.

To relieve sudden stress and reduce the impact of negative emotions, you can apply 1-2 drops of essential oil to the aroma medallion, bring it to your nose and take a few deep breaths: fatigue and irritation will go away, and your mood will improve.

Oil burner. Designed for use in confined spaces. All windows and doors must be closed. Before using the aroma lamp, the room should be ventilated and there should be no foreign odors. Pour water into a container, drop oil into it, then light a candle. Essential oil is taken at the rate of 2 drops per 5 square meters. m area. In this case, it is necessary to take into account both the properties of a particular oil and a person’s sensitivity to this aroma. The dosage is selected individually. Due to the slow heating of the water, the essential oil begins to evaporate and its molecules scatter around the room. The essential oil in the aroma lamp should not be allowed to boil, as this changes the composition of the oil and its properties. Therefore, you need to periodically add water to the aroma lamp (the temperature in the aroma lamp should not be higher than +50-60 °C). The first two sessions should last no more than 20 minutes, then this time can be gradually increased (up to 3 hours). You should know that after some time a person loses sensitivity to the smell, but the therapeutic effect of the oil continues.

If you don’t have an aroma lamp at home, you can take a ceramic, porcelain or glass cup, pour hot water (temperature no higher than +45-50 °C) and drop essential oil into it. To prevent the water from cooling too quickly, you can place the cup in a warm place.

Do not leave a working aroma lamp unattended!

Aroma maker. They come with open fire or electric. The container for evaporation should not be too small, otherwise the water will evaporate too quickly and the oil will start to burn. The distance to the heat source should be at least 10 cm, the water should be warmer than +50-55 °C. The water should not boil, otherwise the quality and effect of the aroma will change.

Pour warm water into a container, then drop essential oil into it. The number of drops depends on the size of the room: 2 drops of essential oil per 5 square meters. m area. The duration of the session is the same as for the aroma lamp.

Do not leave a burning incense maker unattended!

It is best to wash the aroma holder with soap, then rinse with water and vinegar.

Inhalation. Add the essential oil mixture to a bowl of hot water according to the recipe. Cover your head and shoulders with a terry towel, slowly and deeply, through your nose if possible, inhale the steam for 5-7 minutes. Wipe your face and do not go outside for at least 1 hour, as otherwise the condition may worsen. If necessary, inhalations can be carried out 2-3 times a day.

Bath. The water temperature for a full bath should be +35-38 °C. Essential oils, depending on the recipe, can be dissolved in an emulsifier so that they disperse better in water. An emulsifier can be 100-200 ml of milk or whipped cream (kefir, yogurt without additives), 1 tablespoon of honey or 30 g of sea salt, into which oil should be dripped.

A relaxing warm bath helps prepare the body for the benefits of essential oils. The optimal bath duration is 10-15 minutes.

Massage. In a massage with aromatic oils, circular movements are used to enhance their effect. A gentle massage improves lymph flow and blood supply to the affected area. It eliminates negative sensations, removes toxins and reduces muscle pain. The mixture of oils specified in the recipe should be poured into a brown glass bottle and shaken well. The date of preparation of the mixture and the ingredients are written on the bottle.

Aromatization of linen. Place napkins with 1-3 drops of essential oil in the linen closet between the sheets.

Enrichment of shampoos and shower gels. 1-3 drops of oil per 30 ml of base (gel, shampoo), stir.

Rinse hair and body after washing. Add 5-7 drops of essential oils to a bowl of water for dousing, mix the water well and pour it over yourself.

Apply pure essential oil to a comb before combing your hair. Apply 1-3 drops directly to a comb, preferably a wooden one.

4.2.2. Properties of aromatic oils

Aromatic oils have a very diverse effect on the human body. Among the effects there is such as arousal of sexual desire. Studying such aromatic oils, scientists came to the conclusion that some of the components in them have a structure similar to hormones; it is these substances that affect the pituitary gland and contribute to the production of endorphins. Endorphin, in turn, causes a feeling of euphoria and increases sexual desire. Also, aromatic oils for stimulation include aphrodisiacs, which not only stimulate, but also regulate the activity of the body's endocrine and nervous systems, and help solve problems of impotence and frigidity. In addition, aphrodisiacs can reduce tension, feelings of insecurity, and increase blood circulation, including in the genital area. These oils can be used in aroma lamps and added to the bath. If you add them to the massage mixture, the pleasure will increase many times over, because the sense of touch will also be connected to the sense of smell!

Also, many oils have a stimulating effect for depression or a calming effect for stress. There can be nothing better than a warm, relaxing bath with a scent that is pleasant to a woman!

Orange. This fruit and its oil have an aroma of trust, fun and tantalizing lightness. It pleases, saturates emotions with serenity. The smell of orange will help a woman tune in to the desired wave, relax, and stimulate erotic desire. In addition, orange oil stabilizes mood, eliminates depression, helps with insomnia and causes a feeling of cheerfulness.

For aromatherapy 3-5 drops; for a bath, 4 drops for a full bath (no more!) with an emulsifier; massage: 6-10 drops per 10 g of base oil; enrichment of creams, tonics, masks, shampoos: 5 drops per 10 g of base

The only contraindication would be individual intolerance to citrus fruits.

Anise. Anise essential oil is a good antidepressant and anti-stress agent, eliminates tearfulness and hyperexcitability, and helps the body adapt to new conditions. It is also an excellent product for caring for dull, flabby skin that has lost its tone.

Relieves pain during menstruation. Helps increase milk supply in nursing mothers.

For an aroma lamp, take 4-6 drops; for hot and cold inhalations 1-2 drops (procedure duration 5-7 minutes); for a bath 4-7 drops; massage: 6 drops per 10 g of base oil; aroma medallion: 1-3 drops.

Basil. Basil essential oil eliminates the manifestations of nervous exhaustion and overwork, gives clarity and sharpness to thoughts. Helps you relax and recover after a hard day at work, relieves melancholy.

The oil also tones and smoothes the skin, and is an excellent hair care product, strengthening it and preventing hair loss and fragility.

It eliminates vascular spasms, therefore it is effective for headaches.

In nursing mothers, it increases milk production and in general stimulates menstruation in women.

Basil essential oil has a general strengthening effect on the entire body.

For an aroma lamp, take 3-7 drops per 15 square meters. m; for hot and cold inhalations - 1-2 drops (procedure duration 3-5 minutes); baths: 4-7 drops; massage - a mixture of essential and base oils in a 1:1 ratio; aroma medallion: 2-3 drops.

Do not use if you have increased blood clotting or pregnancy.

Bergamot. It is the aroma of inspired sexuality, enhances erotic pulsation, awakens imagination and fantasy, eliminates depression and nervous tension. Suitable for the most subtle erotic massage.

Causes a feeling of vigor, improves memory and attention. In cosmetology, it helps relieve various inflammatory processes of the skin, improves skin condition, and strengthens hair.

For baths, dilute 4-7 drops in 10 ml of milk or honey, add to water, take a bath at a temperature of +37-38 ° C for no more than 20 minutes; massage: 5-6 drops per 20 g of base oil or cream; head massage to strengthen hair: take 5-6 drops per 20 g of base oil, apply to hair, rinse after 20 minutes; aroma lamp: 6-8 drops per 50 g of warm water.

Verbena. This is a female erotic oil, it eliminates frigidity. It also prevents cerebral vascular spasms, improves microcirculation, eliminating headaches, dizziness, and nausea due to migraines. Normalizes blood pressure in vegetative-vascular dystonia. Promotes quick and easy childbirth, increases lactation.

Will help with increased physical activity. Effectively eliminates the manifestations of long-term fatigue and enhances the productivity of mental activity.

Rejuvenates, smoothes the skin, eliminates sweating. Helps with dull complexion. Reduces hair loss. Helps make your bust firmer.

For aromatherapy 3-5 drops; for a bath 4-6 drops with emulsifier; massage: 4-6 drops per 10 g of base oil; enrichment of creams, masks, tonics: 4-5 drops per 5-7 g of base; aroma medallion: 1-2 drops.

Contraindications: early pregnancy, as verbena increases the tone of the uterus! Individual intolerance to verbena.

Vetiver. This plant is related to lemongrass, citronella and several other aromatic herbs. Its oil has a subtle, deep, slightly smoky scent, reminiscent of myrrh and patchouli, but in dissolved form the lemon tint becomes more pronounced. In modern perfumery it is used as a base note in perfumes and as a fixative. Used to care for skin, especially oily and acne-prone skin.

Vetiver oil also removes sexual coldness and impotence, opening a powerful flow of sensual sensations.

In addition, vetiver is an immunostimulant and strengthens the ability to resist stress. In Hindi, the name “vetiver” is translated as “oil of calm,” which fully reflects its character. It has a deeply relaxing effect and is a valuable remedy for insomnia, tension, anxiety or depression. A bath with vetiver oil is a great stress reliever.

It is very useful for people who tend to have their head in the clouds, for those who focus on intellectual activity at the expense of physical activity, as well as for those who sometimes feel insecure. This oil is very good to use during difficult periods of life.

For aroma lamp: 5-7 drops per 20 square meters. m area; 1-2 drops into the aroma medallion; for bath: dissolve 7-8 drops in emulsifier; massage: 7-8 drops per 30 g of base oil; enrichment of cosmetics: 1-2 drops per 5-10 g of base.

Carnation. Even the ancient Greeks, Egyptians and Romans widely used cloves. In ancient China, it was widely used for headaches and migraines.

Clove oil helps restore strength after nervous and physical fatigue, eliminates dizziness and headaches, and increases the volume and activity of memory. It improves immunity.

In the sexual sphere, clove revitalizes naturalness, eliminates vascular and spasmodic reactions, and eliminates the expectation of failure.

Aroma: 1-4 drops; aroma medallions: 1-2 drops; enrichment of creams, tonics, rinses: 1-2 drops per 10 g of base; bath 3-4 drops with emulsifier.

Geranium. It opens a breath of sensuality in a woman and affects both young and women over 45 years old. This fragrance brings elements of dreaminess and sentimentality to erotic communication. The smell of geranium is equally exciting for both partners.

It also relieves pain and eliminates vascular spasms during headaches and migraines. Increases mental and physical activity, especially in the elderly. Causes a feeling of vigor.

Eliminates rashes, inflammatory reactions and peeling of dry, sensitive skin, quickly regenerates skin after burns. Suitable for daily care of oily, unclean and irritated skin. Has an antiseptic, rejuvenating effect, promotes cell renewal.

It is successfully used for cellulite, as it has a tightening and dehydrating effect.

3-5 drops in a fragrance bottle; aroma medallion 1-2 drops; hot inhalations: 1-2 drops, procedure duration 3-5 minutes; massage: 5 drops per 5 g of base oil; enrichment of creams, tonics, masks, rinses: 4-5 drops per 5 g of base. To eliminate headaches: apply a mixture of geranium and base oil in a ratio of 1:3, respectively, to the frontal, temporal, occipital region, palms and soles of the feet.

Grapefruit. Its oil helps with migraines caused by nervousness, helps with insomnia due to its antidepressant properties, and with massage it dissolves lactic acid, thereby eliminating pain and stiffness in the muscles.

Gives vigor, lifts mood and causes euphoria, helps overcome stress. In manic-depressive states, it has a calming effect on the central nervous system. Increases mental alertness and helps get rid of morning drowsiness.

5-7 drops in a fragrance bottle; aroma medallion 2-3 drops; for a bath 4-6 drops with emulsifier; massage: 4-6 drops per 15 g of base oil; enrichment of creams, tonics, shampoos, shower gels, rinses: 5 drops per 15 g of base.

Contraindications: individual intolerance to citrus fruits. It is phototoxic, which means you should not go out into the sun after using it (skin burns may occur).

Jasmine. Liberates shy natures, enhances mutual understanding between partners. A magnificent feminine aromatic oil that allows you to feel the pleasure of intimacy during pregnancy. It also eliminates the pain of menstruation and inflammatory processes. Promotes easy childbearing throughout pregnancy.

The aroma of jasmine has an anti-stress, relaxing effect. It helps to adapt to an unfamiliar environment, eliminates fatigue, muscle tension, mobilizes the body's reserve forces, and improves immunity.

Aroma lamp 3-5 drops (often used as an air freshener); aromatherapy 2-4 drops; aroma medallion 1-2 drops; baths 3-5 drops with emulsifier; massage: 3-5 drops per 5 g of base oil; enrichment of balms, creams, shampoos, shower gels: 3-5 drops per 15 g of base.

Ylang-ylang is a classic aphrodisiac. Its aroma stimulates the pituitary glands, which produce endorphin, which causes euphoria, arouses desire and promotes free expression of feelings, with its help a woman gets rid of internal indecision. The intoxicating aroma of ylang-ylang colors erotic communication in bright, unique colors, gives confidence, sharpens intuition and psychologism of love play, helps to guess and fulfill a partner’s deepest desires.

It also relieves headaches associated with high blood pressure and facilitates menopause.

Eliminates depression, feelings of insecurity, unreasonable anxiety, helps with insomnia, reduces the manifestations of chronic fatigue syndrome.

Rejuvenates, preserves sensitive skin, cleanses and tightens pores, regenerates skin cells. Restores the health of brittle, thinning hair prone to hair loss. Strengthens nails.

Aroma 3-4 drops; aroma medallion 2-3 drops; baths: 4-7 drops with emulsifier; massage: 5-7 drops per 15 g of base oil; enrichment of creams, tonics, shampoos, shower gels: 5 drops per 5 g of base.

Cypress. Its oil is of particular importance for women, as it can regulate the balance of female hormones in the body, therefore it is used for cycle disorders, severe bleeding and difficulties during menopause. It opens a second wind of love to those over 50, increases endurance and flexibility of the body, optimizes blood circulation in the pelvic organs, “exposes” erogenous zones, increasing their sensitivity.

Aroma 4-6 drops; aroma medallion 2-3 drops, hot inhalations: 12 drops with a procedure duration of 4-7 minutes; cold inhalations are done for 4-6 minutes; baths: 3-5 drops with emulsifier; massage: 5 drops per 10 g of base oil; enrichment of creams, tonics, shampoos, shower gels: 2-3 drops per 5 g of base.

Lavender. Relieves depression, reduces mood swings, aggression, improves the body's condition when overworked, relieves headaches, helps with insomnia. Lavender oil has a refreshing and regenerating effect on skin cells. Perfectly cares for damaged hair, eliminates fragility and excessive hair loss. Normalizes the menstrual cycle.

Baths with lavender oil (especially when combined with mint, rosemary, and lemon oils) help cleanse the body of toxins, alleviate painful conditions and hormonal disorders during menstruation and menopause.

Aroma lamp: 3-4 drops per 50 g of warm water; bath: dilute 3-6 drops in 10 ml of milk or honey, add to water at a temperature of +37-38 ° C, take a bath for no more than 20 minutes; massage: 4-5 drops per 20 g of massage cream or base oil.

Do not combine lavender essential oil with iodine and iron-containing preparations. Do not use during pregnancy or epilepsy.

Incense. Aphrodisiac. Raises orgasm to the highest degree.

It also eliminates insomnia, helps with nervous exhaustion, and eliminates the effects of stress. Antidepressant.

Rejuvenates, increases skin elasticity, evens out complexion, and has an anti-inflammatory effect. Eliminates hair loss, restores hair follicles, suitable for caring for dry hair.

Strengthens nails.

Aroma 4-6 drops; aroma medallion 2-3 drops; hot inhalations 3 drops with a procedure duration of 5-7 minutes; for cold inhalations, the duration of the procedure is 3-5 minutes; baths: 3-6 drops with emulsifier; massage: 5 drops per 10 g of base oil; enrichment of creams, tonics, shampoos, shower gels: 4 drops per 5 g of base.

Limette. Aphrodisiac, enhances sensitivity and gives self-confidence. Calms, invigorates, refreshes perception.

Takes you out of depression.

It also rejuvenates and refreshes the skin, whitens it, smoothes out wrinkles, and gives firmness to the bust. Suitable for oily hair.

Aroma 4-6 drops; aroma medallion 3-4 drops; bath: 6-8 drops with emulsifier; massage: 5-7 drops per 10 g of base oil; enrichment of creams, tonics, balms: 5 drops per 5 g of base.

Marjoram. It sharpens feelings and reactions, eliminates low self-esteem and constraint, “complexity” and self-criticism. Develops flexibility and plasticity. Removes anxiety and gives a feeling of vigor.

Helps with insomnia.

Aroma 3-5 drops; hot inhalations: 2-3 drops for 4-5 minutes; cold inhalations for 5-7 minutes; baths: 4-6 drops with emulsifier; massage: 6 drops per 10 g of base oil.

Mandarin. Like other citrus fruits, it unchains the imagination and imparts fun and delight to erotic games.

It also relieves irritability and helps with depression.

Aromatherapy 3-5 drops; baths: 3-5 drops with emulsifier; massage: 5-6 drops per 10 g of base oil.

Myrrh. Exquisite, delicate aroma for sexual sensations. Brings emotional sensitivity and delicacy into relationships.

Relieves insomnia, depression, nervous exhaustion.

Refreshes and revitalizes dry skin, makes it matte and velvety, eliminates skin irritation, and tightens it.

Prevents hair loss and thinning of dry hair. Restores hair follicles.

Suitable for lip care.

Strengthens nails.

Aroma 3-7 drops; aroma medallion 2-3 drops; baths: 5-7 drops with emulsifier; massage: 5-7 drops per 10 g of base oil; enrichment of creams, tonics, shampoos, rinses: 7 drops per 10 g of base.

Myrtle. Eliminates sexual weakness and coldness, the “expectation of failure” syndrome. Activates emotions, increases the stability of the nervous system.

Aroma 4-7 drops; hot inhalations: 2 drops with a procedure duration of 4-7 minutes; cold inhalations for 5-7 minutes; baths: 3-5 drops with emulsifier; massage: 4-6 drops per 10 g of base oil; enrichment of creams, tonics, lotions, rinses: 6 drops per 10 g of base.

Muscat. Opens a “second wind of love” even to those over 50, increases endurance and flexibility of the body, optimizes blood circulation in the pelvic organs, “exposes” erogenous zones, increasing their sensitivity.

In women, it eliminates dysfunctional disorders during menopause.

Helps with depression. Eliminates hysteria, increases the brightness of perception of the world.

Regenerates, rejuvenates, strengthens skin cells.

Aromatherapy 3-5 drops; cold inhalations: 2 drops lasting 5-7 minutes; hot inhalations: 2 drops for 3-5 minutes; enrichment of creams, tonics, shampoos, masks: 2 drops per 10 g of base.

Contraindications: increased nervous excitability, pregnancy, epilepsy.

Neroli. Opens the channels of passion, enhances potency and sensitivity, allows you to feel the long-lasting pleasure of orgasm.

Stabilizes the functioning of the nervous system, eliminates unreasonable emotional manifestations (tearfulness, irritability or euphoria).

Aromatherapy 3-5 drops; aroma medallion 1-2 drops; hot inhalations: 2-3 drops with a procedure duration of 4-7 minutes; cold inhalations for 5-7 minutes; baths: 4-7 drops with emulsifier; massage: 5 drops per 10 g of base oil.

Palmarosa. It intoxicates, imparts a complex rhythm to the love game.

Relieves the condition of premenstrual syndrome.

Restores strength after illness and difficult life situations, promotes concentration and improves memory.

Rejuvenates the skin, normalizes the functioning of the sebaceous and sweat glands, thereby giving the skin a fresh and youthful appearance. Helps make the bust firmer.

An excellent product for intimate cosmetics.

Aromatherapy 3-6 drops; baths: 5-6 drops with emulsifier; massage: 5-7 drops per 10 g of base oil; enrichment of creams, lotions, tonics, rinses, shampoos: 7-10 drops per 10 g of base; enrichment of shower gels, liquid soaps: up to 10 drops per 10 g of base.

Patchouli. The oldest erotic essential oil. It awakens enthusiasm and erotic generosity, enhances the potency and sensitivity of erogenous zones, introduces an element of novelty and celebration into communication, painting erotic contact in bright colors; promotes rejuvenation of the endocrine system and balance of hormones.

Stimulates the nervous system, activates mental, physical and emotional processes.

Nourishes, refreshes, smoothes dry, tired skin, tightens it.

Increases the elasticity of the bust and abdomen.

Suitable for caring for dry hair.

Strengthens nails.

Aromatherapy 3-5 drops; aroma medallion 2-3 drops; baths: 4-6 drops with emulsifier; massage: 6-8 drops per 10 g of base oil; enrichment of creams, tonics, shampoos, gels, soaps, masks: 5 drops per 5 g of base.

Petitgrain. Creates a slight erotic effect, brings elements of freshness and playfulness to relationships, relieves feelings of depression and fear.

Aroma 4-7 drops; aroma medallion 2-3 drops; inhalations: 3-5 drops with a procedure duration of 7 minutes; baths: 5-7 drops with emulsifier; massage: 5-7 drops per 10 g of base oil; enrichment of creams, tonics, masks, shampoos: 7 drops per 10 g of base; aromatization of wines and tea: up to 10 drops.

Rose. Creates refinement of feelings, enhances a tender and reverent attitude towards your partner. Ideal for young, indecisive natures. Brings naturalness and comfort to your first night together.

Alleviates the condition of premenstrual syndrome, normalizes the volume of discharge during menstruation. Relieves vaginitis and thrush.

Relieves headaches by relieving vascular spasms during nausea, weakness, migraines, and dizziness.

Causes a feeling of vigor, eliminates neuroses. Increases performance.

Suitable for dry skin care. Eliminates skin irritation, smoothes, increases elasticity, tightens the skin. Helps with stale complexion, normalizes the functioning of the sebaceous and sweat glands.

Suitable for lip care.

Helps make the bust firmer.

Aroma 4-6 drops; aroma medallion 2-3 drops; baths: 5-7 drops with emulsifier; massage: 10 drops per 10 g of base oil; enrichment of creams, tonics, rinses, gels: 5 drops per 5 g of base; douching: apply 5 drops to 1 teaspoon of vegetable oil, dissolve in 500 g of boiled water.

Rosemary. Strengthens receptivity, spiritualizes relationships, promotes repetition of erotic contacts, increasing their duration and intensity. Makes relationships more sensual.

It also strengthens memory, eliminates suspiciousness and self-doubt.

Aromatherapy 3-5 drops; aroma medallion 2-3 drops; baths: 3-5 drops with emulsifier; massage: 5 drops per 10 g of base product; enrichment of creams, ointments, shampoos, rinses: 3 drops per 5 g of base.

Contraindications: pregnancy; tendency to seizures; increased skin sensitivity.

Pink tree. Creates an atmosphere of sexual ease, eliminates sexual coldness and sexual laziness. Helps to renounce everything material and “mundane.”

Optimizes cerebral circulation, has a mild analgesic and antispasmodic effect, effective for migraines and frequent headaches.

It has a tonic effect on the body and does not give a stimulating effect.

Helps with chronic fatigue. Eliminates irritability and feelings of powerlessness.

Relieves stress. Helps with depression. Promotes relaxation and restores strength. Clears the mind and revitalizes emotions.

Increases firmness, elasticity, and protective functions of the skin. Moisturizes, nourishes, smoothes dry sensitive skin. Promotes cell regeneration, therefore useful for aging skin. Forms an even, beautiful complexion without blemishes or vascular patterns. Promotes the resorption of thin scars.

Aroma 5-7 drops; baths: 6-8 drops with emulsifier; massage: 7 drops per 10 g of base oil; enrichment of creams, gels, tonics, masks: 3 drops per 5 g of base.

Contraindications: do not use in children under 6 years of age.

Sandalwood. It enhances fantasy, gives erotic contact an intoxicating, sophistication, imparts superexcitability to sexual play from slow, gentle caresses, and increases potency.

Helps with insomnia. Eliminates tearfulness.

Helps restore dry sensitive skin, eliminates irritation, smoothes, and revitalizes the skin. Eliminates sagging and a network of wrinkles around the eyes (be careful not to get the oil into your eyes).

Suitable for lip care.

Strengthens hair, reduces hair loss.

Strengthens nails.

Aroma 5-7 drops; aroma medallion 2-3 drops; hot inhalations: 3 drops with a procedure duration of 5-7 minutes; baths: 5-7 drops with emulsifier; enrichment of creams, tonics, gels, rinses, masks: 4 drops per 5 g of base.

Contraindications: acute inflammation of the kidneys, phlegmatism.

Pine. Gives a surge of energy, diversifies erotic gestures, helps a woman feel comfort and protection in the arms of a man, gain confidence in her abilities, increases the duration of sexual contacts, saturating them with passion.

Also, the aroma of pine eliminates pessimism and self-pity.

Aroma 4-5 drops; aroma medallion 2-3 drops; baths: 4-6 drops with emulsifier; massage: 5-6 drops per 15 g of base oil; enrichment of creams, masks, shampoos, rinses: 4-5 drops per 5 g of base.

Thyme. Helps self-doubt and nervous people to open up, restores strength and awakens emotions, facilitates erotic revelations of partners.

It also eliminates chronic fatigue syndrome and eliminates vegetative-vascular disorders. Helps quickly calm trembling and warm up in case of nervous overexcitation or hypothermia.

For women: eliminates the pain of menstruation, prevents inflammation of the uterus and appendages.

Aromatherapy 3-5 drops; aroma medallion 2-3 drops; hot inhalations: 1-2 drops with a procedure duration of 3-7 minutes; cold inhalations for 3-5 minutes; baths: 3-5 drops with emulsifier; massage: 3 drops per 10 g of base oil; enrichment of shampoos, creams, rinses: 3 drops per 5 g of base.

Contraindications: pregnancy, epilepsy; high-grade hypertension; skin hypersensitivity.

Sage. Frees you from fatigue, apathy, pragmatism, restores freshness of feelings.

Reduces the pain of menstruation, one of the powerful remedies that stop lactation.

Eliminates depression, balances emotions.

Aromatherapy 1-2 drops; aroma medallion 1-2 drops + 3 drops petitgrain; baths: 1-2 drops with emulsifier; massage: 2-3 drops per 10 g of base oil; hot inhalations: 1-2 drops with a procedure duration of 3-5 minutes; cold inhalations for 4-5 minutes.

Contraindications: pregnancy; breastfeeding; epilepsy; high-grade hypertension. In case of strong emotional excitability, do not take orally.

4.3. Massage

What could be better than a massage to relieve fatigue and stress from the past day, to let go of worries or to enhance sensuality? Nothing. Therefore, in this section, two options for this beneficial action will be given: relaxing self-massage and erotic massage, which a partner can give a woman.

You just need to know that massage will not always be useful. There are some conditions where it is simply contraindicated, this should be kept in mind.

Massage is contraindicated at elevated temperatures, acute inflammatory processes, skin diseases, blood diseases, any skin diseases, it cannot be done in places where there are moles and warts. You should also not massage your legs if you have severe varicose veins and vascular inflammation. Massage is not done for atherosclerosis of peripheral vessels or if there is atherosclerosis of cerebral vessels with cerebral crises. Massage is not done if the lymph nodes are inflamed.

Contraindications are diseases of the autonomic nervous system during the period of exacerbation, allergies with manifestations on the skin, the active phase of tuberculosis, any tumors (for fibroids that do not require surgical treatment, you cannot massage the lumbar area), for psychiatric diseases in the acute stage, for hypertensive or hypotensive crisis . It is not recommended to perform self-massage in a state of severe general fatigue and excitement, with a tendency to bleeding (nasal, hemorrhoidal), during menstruation and pregnancy.

It should be borne in mind that for some diseases, contraindications to massage are temporary. So, after the completion of an acute inflammatory process, a feverish state, a purulent process, an acute form of arthritis, or an exacerbation of diseases of the autonomic nervous system, massage is allowed. Moreover, massage sessions are prescribed in some cases after complete removal of tumors, during recovery from a hypertensive or hypotensive crisis, after drug treatment of a severe attack of angina (pre-infarction state) after a week.

There are also a number of contraindications for private massage (massage of individual parts of the body). For example, you cannot massage the abdomen, lumbar region and hips during pregnancy, in the postpartum period and after an abortion in the first two months, during menstruation, with a hernia, gallstones and kidney stones. Massage of other parts of the body in these cases is permitted if there are no other contraindications.

4.3.1. Relaxing self-massage

Today, life is so full of stress that it is impossible to avoid numerous situations that cause a person’s blood pressure to rise, muscles to tense, and heart rate to accelerate. In this case, self-massage will help you calm down and relax.

In addition, it improves blood circulation, stimulates metabolism, improves sleep, and has a beneficial effect on the skin, smoothing out wrinkles. A relaxing massage is an ideal way to quickly get yourself in order.

Relaxing (relaxing) massage is indispensable for prolonged muscle and nervous tension, fatigue, insomnia, chronic fatigue syndrome and states of loss of strength. It triggers internal reserves of self-regulation and restoration of the body's resources, and increases performance.

When performing self-massage, you must adhere to the following rules:

Movements should not cause pain or discomfort, leave bruises, or damage the skin. The massage should be carried out quite energetically, smoothly, but rhythmically. After it is performed correctly, warmth is felt in the area of ​​the massaged area, the body as a whole relaxes, and the mood improves.

Self-massage lasts from 3 to 25 minutes depending on the tasks.

It is necessary to choose the most comfortable position so that all the muscles of the massaged area are relaxed. You should try to maintain the chosen position throughout the entire session. If there are abrasions, scratches or other damage to the skin, they should be thoroughly treated and covered with adhesive tape before massage.

Lymph nodes cannot be massaged. All movements are made towards the nearest lymph nodes, taking into account the direction of lymph flow.

Massage should be done with clean, warm hands.

4.3.1.1. Feet

After a busy day, your legs often hurt, ache, and don’t allow you to relax. It is in such a situation that self-massage of the feet will help.

Place the palm of one hand on top of the foot, and the palm of the other hand on the sole of the foot. Gently stroke both sides of the foot from the toes to the ankle. Repeat this movement as many times as you like. Then stroke the other foot in the same way.

Supporting the foot with one hand, use the other to massage and rub each toe individually. Finish the procedure by tightly grasping the finger and gently stretching it with light pulling movements.

Use your thumbs to apply a series of firm pressures across the entire surface of the sole of your foot. Then use a circular motion with your thumb to massage the area just under your toes, as well as the arch of your foot.

Supporting the foot with one hand, clench the palm of the other hand into a fist and tap with a loose fist over the entire surface of the sole of the foot, then massage the sole with circular movements of the knuckles.

Finish the massage with light pats on the sole. Pull your hand back as soon as it touches your foot; your hand movements should be light and springy.

Use your fingertips to tap the entire surface of your ankles, then stroke your ankles. Finish the self-massage of your feet with stroking movements.

4.3.1.2. Stomach

These techniques are good for relieving menstrual pain.

Using circular movements, stroke the abdominal area clockwise, glide over the abdomen with the entire surface of your palm. Then lightly rub your fingertips in a circular motion to massage the entire abdominal area, lower abdomen and hip joint area.

To perk up after a session, pat yourself on the thighs and lower abdomen. You need to stand up, lightly clench your palms into fists and, with quick tapping movements, barely touch the skin, immediately withdrawing your hands.

4.3.1.3. Shoulders

Start by stroking the shoulder from the base of the skull, move along the side of the neck, along the shoulder itself and gradually work your way down the arm to the elbow. Then stroke from the elbow to the base of the skull, repeat this path three times on one hand and on the other.

Using circular movements with your fingertips, massage the neck on both sides of the spine, as well as the base of the skull. Lightly pinch the shoulder muscles.

Lightly form a fist with your left hand and lightly tap it on your right shoulder and upper forearm to the elbow. The fist should not be clenched tightly. Repeat the same with your left shoulder.

Complete the massage with soft stroking. The movement should start from the neck just below the chin, arms crossed, the movement is performed with both hands at the same time. From the neck, the palms of the hands slide over the shoulders, then down the arms, right down to the fingertips. Repeat this continuous movement as many times as you like. This stroking helps relieve tension.

4.3.1.4. Forearms and hands

Stroke the outside of your other hand with one hand. The palm should fit snugly against the skin as it slides down to the wrist and slides back gently. Then lightly pinch the muscles of the forearm.

Squeeze each finger on your hand and massage each joint in a circular motion. Then grab each finger at the base and gently pull, stretching it, sliding along the surface of the finger to its tip.

Using the thumb of one hand, rub the indentations on the back of the fingers between the fingers of the other hand, four strokes in each indentation.

Using firm circular movements and targeted pressure, massage the surface of your palms and the skin on your wrists.

Finally, rub your palms until they feel warm.

4.3.1.5. Face

Self-massage of the face will help tighten the facial muscles and prevent the appearance of new wrinkles. This happens because self-massage relaxes the muscles and stimulates blood circulation in the subcutaneous capillaries.

Before self-massage, wash and thoroughly clean the surface of the skin.

Self-massage. As in other cases, it begins with stroking. Start stroking from the bottom of the neck with both hands and move up the front of the neck, along the cheekbones to the ears, then back, massage the forehead in the direction from the center to the temples and back. Finish stroking and gently press on the temple area several times.

Massaging with the backs of your hands has a stimulating effect on the facial skin, as does moving your relaxed fingers up your cheeks. The same techniques can be used for self-massage of the front surface of the neck and chin.

Using your thumb and forefinger, gently pinch the skin on your lower jaw and under your chin. These techniques have a stimulating effect and prevent the appearance of a double chin.

To relieve tension in the area around the eyes, apply firm pinching of the eyebrows with the thumb and forefinger. Always work your way from the nose to the temples when performing this technique.

To release tension from the neck and shoulders, use firm, circular rubbing motions on both sides of the neck and across the shoulders.

It should be especially noted that you need to massage your face with soft, careful movements, and never knead. Massage your cheeks and temples with very light touches. When finishing the session, simply press both palms to your face. The warmth of the hands relaxes the muscles and connective tissues, causing a feeling of relaxation.

Grab the outer edges of your ears with both hands and gently pull them to the sides, then grab the top edges and pull up, finally wrap your thumb and forefinger around your earlobes and gently pull down. Each of these movements must be performed ten to fifteen times.

Next, use your index finger to gently press the soft point behind the earlobe, where the auricle attaches to the head. Press and release. Repeat pressing 10-15 times. Do the same on the other side.

4.3.2. Erotic massage

The benefits of erotic massage are undeniable; it will not only bring you sexual satisfaction, but will also have a relaxing and pacifying effect on the entire body.

It should be borne in mind that the result of an erotic massage depends not only on the type of movements, but also on their speed. Therefore, for each person you should select your own set of movements, depending on the goal, build and mood.

If the purpose of erotic massage is to stimulate a person, then the movements should be fast, active, and warming up. You can use patting, pressing, twisting. There are a huge variety of techniques, and you can “awaken” sensuality and invigorate it with the help of very different massage methods.

If the massage is to relax and relieve tension, then the movements should be done gently, almost without touching the skin, with light movements. To do this, rub, stroke, and pinch the skin. Blood begins to circulate faster, sweet warmth spreads throughout the body, and a person may even fall asleep.

For erotic massage, almost the same techniques are used as for other types of massage:

Stroking. Deep stroking relaxes the muscles. Light movements invigorate and excite, barely perceptible movements stimulate. One of the most pleasant strokes is circular. For example, it can start at the tailbone, reach the neck and return back, sliding along the sides;

Shifts. Usually performed after stroking. Placing the palm firmly on the partner’s body, they pull it towards themselves. The movements are performed alternately with each hand. The second palm follows the first so that the areas being moved partially overlap;

Smoothing. They are very light, alternating stroking movements of the hands towards oneself. The other hand begins the movement before the previous one finishes it;

Kneading and squeezing muscles. Good for especially tense muscles, can be done with the middle phalanges of the fingers, in a circular motion;

Tingling. It is performed with the thumb and index finger (or thumb and all the others) of one or both hands. Pinching relieves tension in the muscles of the thighs, buttocks, forearms, and back of the shoulders, and also stimulates and invigorates;

Shaking. The arms and legs of the person being massaged are raised and gently shaken;

Rubbing. This technique is stronger than stroking, although it is done in the same way.

To increase pleasure, each technique should be performed three times. First intensely, then with easing pressure, and the third time - barely touching the skin with your fingertips. Specific techniques of erotic massage include light biting, sucking, licking, blowing through areas wet from licking, massage with the breasts, body (in women - and hair), it all depends on the imagination and on what is pleasant for the woman and her partner.

Whatever muscle group of the body the massage begins with (large muscles or more sensual), first gentle movements are made, rubbing, warming up and preparing the body for maximum pleasure, then the movements become more active so that the blood flows faster and the skin warms up. An erotic massage (like any other) always ends with calm and relaxing strokes.

The main thing is complete openness of both sides (those doing the massage and those enjoying it). And then, even with the help of your fingertips, you can lead a person into the boundless world of sensuality and sexual energy. Especially if the massage is performed by a loving person, then during the massage there is a feeling that the energy and feelings of one body are passing through the points of contact to the body of the partner.

Sudden movements can disrupt harmony, so all movements should flow smoothly into each other.

One of the basic rules: less words - more touches. Your beloved partner should be in a state of maximum relaxation.

The following method of influence will be very pleasant. Using the palms, with a certain degree of effort, pressure is applied to the skin, the arms move away from oneself. Using your palms, gently and practically without touching the body, smoothes the skin. There is a feeling of waves, ebbs and flows of warmth and energy and complete relaxation.

Such waves are often used as a starting or finishing movement for a massage. The main thing here is to prevent monotony, so that the person remains awake and does not fall asleep.

Before the erotic massage procedure, a person must wash and completely undress.

This massage can be done in different positions.

For example, a woman lies face down and a man straddles her. He gently strokes the entire body from head to toes.

The woman lies on her back, her partner lightly strokes her face and entire body (except for the mammary glands and genitals).

Usually, when carrying out an erotic massage, it is recommended to start with the partner’s starting position lying on her stomach, and the massage itself begins from the back, because there are many reflex zones of different organs on the back and a soft massage allows the woman to completely relax. First, the man strokes with his palm and rubs his back with his fingertips. Touches should be light and soft. The lower back is gently stroked with the palm of your hand.

With a slow rhythm, massage leads to calm and relaxation. Massaging the inner thighs (groin areas) and soles leads to stimulation (excitement). This should be kept in mind.

During breast massage, the partner lies on her back. Movements are performed from the middle of the chest to the shoulders, then stroke the side surfaces of the body. When working on the mammary glands, the man gently strokes them, kneads the nipples with his fingertips, then strokes them again. After this, gently strokes the stomach and genital area.

Stroking the abdomen and genital area is carried out with the palm and fingers gently, barely touching. Light movements with your fingers are performed around the entrance to the vagina, then, lightly touching the clitoris, gently stroking it. Massage of the clitoris is carried out with the fingers or the heel of the palm with a gentle touch and pressure. The movements are performed in a circle, pressing very lightly with your fingers, making moderate rotational movements, or placing the entire palm on the clitoral area, performing vibration, quickly sliding your fingers up and down the clitoris. Then, placing your hand on the pubis across the vagina, vibrating movements are carried out, while using the base of the palm they press and rub the clitoris, making rotational rubbing movements.

When stimulating internally, rub the front wall of the vagina with the middle finger, and at this time you can stimulate the clitoris with the base of your palm by applying pressure to the surrounding area.

Each part of the body is most susceptible to a specific movement. For example:

When massaging the legs, if you support the ankle from below with one hand and slowly rotate the foot with the other, the effect of this movement reaches the pelvic and groin muscles and produces a very erotic sensation.

On the head, the skin under the hair, face and ears are very sensitive to light and gentle stroking and warm breath.

The neck and shoulders tend to be very tense. They need to be vigorously kneaded, and then gently stroked the neck and hair roots at the neck.

You can massage your hands with your fingertips; the inner side of your hands is most sensitive to touch.

The main thing in erotic massage, in addition to everything said above, is to remember that sensitive areas may be different for different people. It is not enough to learn the sequence of influence on certain zones; in each case, you need to search and find those zones that will be sensitive in this particular person.

Things to remember:

During the massage, warn your partner about any unpleasant sensations and ask him to immediately report them if he experiences them;

If the massage is long, periodically check if your partner is cold. If necessary, cover parts of the body not currently involved;

Where it hurts, don’t press. Avoid joints and areas where the skin is damaged. In case of any health problems, consult your doctor first;

There is no need to massage where it is unpleasant for your partner, even if it seems to you that he should enjoy it.

If you follow these rules, erotic massage will truly become an unearthly pleasure.