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5 Healthy Coffee Additives to Try

Coffee is one of the most popular beverages in the world, and up to 85% of Americans drink it daily.1 While coffee consumption is linked to significant health benefits, such as a reduced risk of liver disease, heart disease, type 2 diabetes, and certain cancers, many people add ingredients to their coffee that may counteract some of this popular brew’s positive effects on the body.

For example, many coffee additives, such as flavored creamers and coffee syrups, are high in added sugar and pack significant calories, which can negatively impact blood sugar, body weight, and more.  Fortunately, many nutritious, health-promoting ingredients, such as spices, collagen, and sugar alternatives, can add major benefits to your cup of joe.

Here are 5 healthy additives to try in your coffee.

1. Collagen Peptides

Woman hands with a scoop with collagen or protein powder and a glass of water.
YULIA LISITSA

If you’re looking for an easy way to boost your protein intake, consider adding collagen peptides to your coffee. Collagen peptides are highly absorbable chains of amino acids derived from animal proteins, such as beef, poultry, and seafood. They are a convenient way to increase your protein intake as they can be added to hot and cold beverages, like hot and iced coffee. Most collagen peptide products contain between 10 and 18 grams of protein per scoop, which can help you meet your daily protein needs. Plus, consuming collagen has been shown to benefit health in several ways. For example, studies show that regularly consuming collagen peptides may improve bone density and joint health, increase muscle mass, and improve the health and appearance of the skin. Collagen is a perfect way to boost the health benefits of your coffee as it’s easy to use and comes in a variety of flavors, many of which are sweetened with zero-calorie sugar alternatives, like stevia and monk fruit. 

2. Cinnamon

Stick cinnamon and cinnamon powder on rustic wooden table.
HELEN CAMACARO / GETTY IMAGES

Cinnamon has a warm and spicy flavor that pairs well with coffee’s rich, slightly bitter taste.  Adding a dash of cinnamon to your coffee may help you cut back on the amount of sugar you use in your cup of joe. Plus, cinnamon has been shown to promote healthy blood sugar levels and may be beneficial for those with diabetes and pre-diabetes. Cinnamon is also packed with antioxidant and anti-inflammatory compounds such as coumarin, cinnamic acid, eugenol, and cinnamaldehyde, which can help support overall health by reducing inflammation and enhancing the body’s natural antioxidant defenses. Try sprinkling cinnamon into black coffee or adding a dash of cinnamon to lattes and cappuccinos for a sugar-free way to kick up the flavor of coffee drinks.

3. Monk Fruit Sweetener 

Brown sugar crystals in metal spoon macro
DIMARIK / GETTY IMAGES

Reducing added sugar intake is essential for promoting health and longevity. High-sugar diets have been linked to health risks like fatty liver, weight gain, and heart disease.  Monk fruit, also known as Luo Han Guo, is a sweetener derived from the fruit of the Siraitia grosvenorii plant. It’s 300 times sweeter than sucrose or table sugar, but it’s calorie-free and doesn’t affect blood sugar levels. Unlike many artificial sweeteners like aspartame, monk fruit doesn’t have an unpleasant aftertaste and isn’t associated with health risks. It’s generally recognized as safe (GRAS) by the U.S. Food and Drug Administration (FDA), which means the sweetener has been shown to be safe for its intended use in food. Monk fruit comes in a variety of forms, including liquid drops and granulated products. You can also try monk fruit-sweetened creamers and collagen products if you like a creamier coffee drink.  Some monk fruit products contain erythritol, a sugar alcohol linked to health concerns, so always read product nutrition labels. Some research shows that regularly consuming erythritol may increase the risk of heart attack, blood clots, stroke, and even death in people who are at an elevated risk of developing heart disease.

4. Cacao Powder

Cacao powder
BURCU ATALAY TANKUT / GETTY IMAGES

Cacao powder is a nutrient-rich product derived from the beans of the Theobroma cacao tree, commonly known as the cacao or cocoa tree.  Cacao powder goes through less processing than cocoa powder and has a richer, more intense taste. Cacao powder is packed with protective plant compounds and is one of the best sources of flavonoid antioxidants you can eat. Cacao flavonoids like catechins, anthocyanins, and proanthocyanidins benefit health by reducing inflammation, protecting against cellular damage, and supporting cardiovascular function. In addition to antioxidant and anti-inflammatory compounds, cocoa is high in nutrients necessary for healthy blood pressure regulation, such as magnesium and potassium, making cacao powder an excellent choice for supporting heart health. Cacao can be added to black coffee or mixed into coffee drinks like lattes and cappuccinos. To make a healthier version of a caffè mocha, try using cacao powder, unsweetened milk, espresso, and monk fruit for a sugar-free, antioxidant-rich beverage that’s sure to satisfy your chocolate cravings.

5. Ginger

Ginger and ginger powder
MANUSAPON KASOSOD / GETTY IMAGES

Ginger is a root derived from the Zingiber officinale plant that has a variety of culinary and medicinal uses. Ginger contains over 100 active compounds, including shogaols, gingerols, and paradols, which have powerful health-promoting properties.  Study findings suggest that consuming ginger may positively affect blood sugar, blood lipid, and blood pressure levels and reduce inflammation in the body. Due to its powerful anti-inflammatory effects, regularly enjoying ginger may reduce the risk of inflammation-mediated conditions such as type 2 diabetes, heart disease, and certain cancers. Like cinnamon, ginger has a warm and spicy flavor and is a popular additive in seasonal coffee drinks, like gingerbread lattes. To cut back on your added sugar intake, skip the gingerbread creamer and sugary flavored syrup and use powdered ginger root, monk fruit, and unsweetened milk of your choice to make a delicious, blood-sugar-friendly ginger latte.

How Much Caffeine Should You Have Per Day?

Caffeine is a stimulant found in coffee beans that’s responsible for coffee’s energy-enhancing effects. Caffeine is a central nervous system stimulant and increases alertness and focus by affecting neural activity in the brain. Caffeine is associated with many benefits, such as reducing fatigue and enhancing exercise performance, but consuming too much can lead to adverse side effects. Try to keep caffeine intake to 400 milligrams (mg) or less daily—or about four cups of coffee. Exceeding this limit could result in symptoms like increased heart rate, irritability, insomnia, jitteriness, and nausea.  If you’re pregnant, limit caffeine to 200 mg per day or less. Higher amounts may increase the risk of complications such as low birth weight and increased risk of miscarriage. Some people are more sensitive to the effects of caffeine than others, so assess your tolerance to caffeine and adjust your coffee intake if you experience any symptoms.

Other Ways to Boost Your Morning

In addition to reaching for healthier coffee additives, there are many other ways to elevate your morning routine to improve your overall health.

Here are some evidence-based tips for a better morning:

  • Get moving: Fitting in some movement early in the morning can help you start your day on the right foot. Regular exercise supports body weight maintenance, heart health, muscle growth, blood sugar regulation, and more. Try a brisk walk after enjoying your morning coffee.
  • Eat a healthy breakfast: Starting your day with a high-protein, high-fiber breakfast made with nutrient-dense ingredients can help provide your body with the energy it needs to tackle your day. Examples include a vegetable omelet with sliced avocado, Greek yogurt with seeds and berries, and overnight oats made with chia seeds, collagen, and sliced bananas.
  • Take some time for your mental health: Setting aside a few minutes for your mental health can make a big difference in the rest of your day. Meditating, journaling, and a quick yoga flow are just some examples of morning activities that can reduce anxiety and stress.  Developing a morning routine that includes movement, nutritious fuel, and mindfulness can support overall health and set you up for a more productive and happy day.

A Quick Review

Coffee offers major health benefits, but what you add to your coffee can make a difference. For example, popular coffee additives like flavored creamer and syrups are packed with added sugar, which can negatively affect health in several ways.

Fortunately, healthy additives like collagen, cinnamon, cacao, ginger, and monk fruit can enhance the flavor and health benefits of your coffee.

By

Jillian Kubala, RD
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What Is Hypertension?

Often called the “silent killer,” high blood pressure may have little to no symptoms. Still, you’ll want to watch out for these warning signs.

High blood pressure, or hypertension, can slowly develop and damage your blood vessels and organs over several years. Having high blood pressure is also a major risk factor for heart attack and stroke.

Hypertension is dangerous since it usually presents with little or no symptoms. As a result, hypertension is often called the “silent killer.” Luckily, hypertension is fairly easy to diagnose and can be treated with both lifestyle modifications and medication.

Here’s what you need to know about hypertension and how it may present in those affected.

What Is Blood Pressure?

Blood pressure is the force of blood pushing on a blood vessel wall. Having your blood pressure measured is the primary way to know if your blood pressure is too high. You can check your own blood pressure at home or at a blood pressure machine in pharmacies and some retail stores, or have it measured by a healthcare provider.  That blood pressure reading, measured by a gauge attached to an inflatable blood pressure cuff that wraps around your arm and gently tightens, comes in two different numbers. Systolic blood pressure is the pressure inside your arteries when your heart beats. Diastolic blood pressure is the pressure inside your arteries when your heart rests.  Healthcare providers read your blood pressure in systolic over diastolic blood pressure format. For example, 120 over 80 (120/80) is considered the normal range for blood pressure.

Hypertension Symptoms

Hypertension often is asymptomatic, meaning that it does not produce symptoms. This is why it often goes unnoticed. However, some patients may show signs, such as stroke-like symptoms, chest pain, and shortness of breath. There are three “inconclusively related symptoms” of hypertension that are not always caused by it: blood spots in the eyes, facial flushing, and dizziness.

Blood Spots in the Eyes

This condition is called a subconjunctival hemorrhage. It is more common in people with diabetes or hypertension.

The blood spots appear on the whites of the eye. The spots may seem alarming, but they usually heal on their own within a few days or weeks.

Facial Flushing

A red face from hypertension happens when blood vessels in the face dilate. While facial flushing isn’t directly caused by hypertension, it may be related to blood pressure that is higher than normal.

Dizziness

Dizziness is a symptom that may be related to hypertension. Do not ignore sudden onset dizziness, loss of coordination and balance, and trouble walking. Those symptoms can indicate a stroke, for which hypertension is the leading cause.

Symptoms of Hypertensive Crisis

A hypertensive crisis is when blood pressure rises quickly and severely and reads 180/120 or higher. Readings in that range can lead to organ damage, heart attack, stroke, or loss of consciousness.

Symptoms:

  • Chest pain
  • Shortness of breath
  • Back pain
  • Numbness or weakness
  • Change in vision
  • Difficulty speaking
  • Severe headache
  • Nosebleeds
  • Severe anxiety

Try relaxing for five minutes and then retake a reading if you get a high blood pressure reading but do not have any symptoms. Seek urgent medical care if the second reading is still 180/120 or greater.

What Causes Hypertension?

Hypertension often develops over time. Lifestyle factors, certain health conditions, genetics, and family history can increase your risk of developing high blood pressure.

Lifestyle choices that can increase your risk include:

  • Not getting regular physical activity
  • Smoking
  • Drinking too much alcohol
  • Eating a diet that is too high in sodium and too low in potassium. Certain health conditions or statuses—like diabetes, obesity, and pregnancy—can also result in high blood pressure.

How To Prevent High Blood Pressure

Regularly check your blood pressure and listen to a healthcare provider if they advise you to lower it.

Unlike other health conditions, you cannot count on a symptom to signal that your blood pressure is dangerously high. Keeping your blood pressure under control consistently is essential, especially if a healthcare provider suggests you need to.

Lifestyle changes are recommended for everyone with high blood pressure. Medication is often needed as well, and a number of very effective medications are available on a prescription basis. Your clinician may even recommend a combination of blood pressure medications, based on your individual case.

Quit Smoking

Consider quitting if you smoke. Smoking can damage your heart and blood vessels. Nicotine raises blood pressure, and breathing in carbon monoxide when lighting up reduces the amount of oxygen your blood can carry.

Limit Alcohol

Make sure not to drink alcohol excessively. The recommended limit is no more than one drink per day for women and two for men.

Exercise Regularly

Aim to get at least 150 minutes of moderate-intensity exercises, such as brisk walking or bicycling, weekly.11 For example, you could do at least 30 minutes of activity five days a week.

Limit Your Salt and Up Your Potassium Intakes

Too much sodium in your diet can raise your blood pressure. Limit your sodium intake if you have high blood pressure. Eat whole foods and limit or avoid processed foods since they are high in sodium.

Having enough potassium in your diet is also important. Increasing your potassium intake can help you lower your blood pressure if it is high.12 Whole foods high in potassium include bananas, potatoes, beans, and yogurt.

Get Enough Sleep

Sleep is important for overall health. Adults should aim for at least seven hours per night.

Additionally, try to lower your stress levels as much as possible. Getting a good night’s rest can be helpful, as can taking time to unwind each day with activities you enjoy.

A Quick Review

High blood pressure, or hypertension, happens when force increases blood on blood vessel walls. Hypertension does not usually have symptoms. Therefore, regularly checking your blood pressure is essential to confirm that it’s in a healthy range.   Different factors, like genetics and lifestyle, can increase the chance of high blood pressure. Still, you can make changes to prevent high blood pressure, like getting regular exercise and getting enough sleep.

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How to Lower Diastolic Blood Pressure

When you get your blood pressure checked, it’ll give you two numbers: the systolic blood pressure and the diastolic blood pressure. Diastolic blood pressure is the number at the bottom of a blood pressure reading. For example, a standard blood pressure is 120/80 millimeters of mercury (mmHg). The “80” is your diastolic blood pressure.

Your diastolic blood pressure is the amount of force your heart exerts on the walls of your arteries (blood vessels) in between heartbeats when your heart is relaxed. Healthcare providers consider a normal diastolic blood pressure to be 80 mmHg. A number higher than 80 could signify a high diastolic blood pressure.

Having a high diastolic blood pressure, especially in combination with a high systolic blood pressure, increases your risk of heart disease. Fortunately, there are several lifestyle changes, medications, and therapies that can help you lower your diastolic blood pressure and reduce your risk of complications.

Lifestyle Changes

Studies show that a variety of heart-healthy lifestyle changes can lower both systolic and diastolic blood pressure—thereby also reducing your risk of heart disease.2 The American Heart Association recommends the following four lifestyle practices that can lower blood pressure, reduce heart disease, and help manage weight, blood sugar, and cholesterol levels.

Exercising

Getting regular exercise and physical activity throughout the week can help lower your diastolic blood pressure. In one review, people who exercised most days of the week had a diastolic blood pressure of 5 to 6 points lower than those who did not participate in physical activity.

Experts recommend exercising for at least 30 minutes a day for five days a week. To help you reach this goal, it’s beneficial to choose physical activities you enjoy. These activities may include walking, dancing, playing tennis, swimming, or biking. Adding workouts to your daily schedule and exercising with loved ones can also help you stay motivated.

Eating a Heart-Healthy Diet

Another way to lower diastolic blood pressure is to eat a heart-healthy diet. A few dietary styles (like the DASH diet and the Mediterranean diet) have been found to lower blood pressure. These diets focus on eating more fiber and potassium and choosing food groups like fruits, vegetables, whole grains, nuts, low-fat dairy, and skinless poultry and fish. You can also modify these diets to include traditional and cultural foods that you enjoy.

Try to limit processed foods and foods that can contain excess salt, sugar, and unhealthy fats. If your blood pressure is a concern for you, talk to your healthcare provider about getting a referral to a nutritionist. They can help you understand how to read ingredient labels and develop a meal plan that works best for your needs.

Quitting Smoking

Using nicotine, such as smoking cigarettes and vaping can cause blood pressure spikes.6 Smoking is a serious risk factor for heart disease. That said, quitting smoking can help reduce blood pressure and lower your risk of heart-related complications. Quitting smoking cold turkey isn’t always easy. If you need additional support with this habit, it may help to talk to your healthcare provider or reach out to a mental health professional who specializes in substance use.

Getting Good Quality Sleep

Studies shows that not getting enough sleep or getting poor quality sleep increases your risk of heart disease.7 During sleep, your systolic and diastolic blood pressure are lower. Not getting enough sleep or having an inconsistent sleep schedule can contribute to adverse health effects, including high blood pressure.

For a restorative sleep schedule, aim to get at least 7 hours of uninterrupted sleep per night. If you’re experiencing sleep problems or have symptoms of a sleep disorder, contact your healthcare provider to learn more about your symptoms and to see if you’re at risk for a condition such as obstructive sleep apnea or insomnia. Your provider can help you find treatments that improve sleep, and thus, lower your diastolic blood pressure.

Medications

While lifestyle changes are a great way to manage blood pressure at home, sometimes you may need a medication to pair with the modifications you’re making. Certain medications can lower your blood pressure, but also reduce the risk of experiencing heart disease and stroke. Some commonly prescribed blood sugar medications include: Whelton PK, Carey RM, Aronow WS, et al. 2017 ACC/AHA/AAPA/ABC/ACPM/AGS/APhA/ASH/ASPC/NMA/PCNA Guideline for the Prevention, Detection, Evaluation, and Management of High Blood Pressure in Adults: A Report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines. Hypertension. 2018;71(6):e13-e115. doi:10.1161/HYP.0000000000000065

  • Diuretics (water pills) such as Thalitone (chlorthalidone) and Aquazide (hydrochlorothiazide)
  • ACE-inhibitors like Zestril (lisinopril) and Verelan (verapamil)
  • Angiotensin receptor blockers (ARBs) including Cozaar (losartan) and Diovan (valsartan)
  • Calcium channel blockers, which may include Norvasc (amlodipine) and Adipine (nifedipine)

It’s important to take any blood pressure medications that your healthcare provider prescribes to you as directed. Try to also take the medication(s) at the same time each day without missing doses.

Complementary and Alternative Therapies

While complementary medicines don’t replace conventional medical treatment, they can play some role in lowering your diastolic blood pressure. Consider the following treatment options:

  • Relaxation techniques: Deep breathing, meditation, and visualization can all help relax your body and lower your blood pressure11
  • Yoga: A review found that people who did yoga three times per week lowered their diastolic blood pressure by approximately 6 mmHg over time12
  • Omega-3 fatty acid supplements: One study showed that people who took an omega-3 fatty acid supplement (such as fish oil tablets) each day had lower diastolic blood pressure
  • Garlic supplements: While the evidence is mixed, some studies suggest that garlic supplements may help lower diastolic blood pressure10
  • Green tea extract: In the short term, green tea extract might help lower overall blood pressure levels

Keep in mind: supplements are not regulated by the U.S. Food and Drug Administration (FDA). If you are interested in trying an herbal supplement, talk to your provider to see if they are safe for you.

How to Check Your Blood Pressure at Home

High blood pressure is known as the “silent killer” because it doesn’t always cause symptoms, but can still be detrimental to your heart health. If you have high blood pressure or are at risk for hypertension, checking your blood pressure at home can be a good way to keep track of it.

To take your blood pressure at home, make sure you have a blood pressure device that properly fits your arm. Do not eat, smoke, exercise, or drink caffeine in the 30 minutes before checking your blood pressure, as these can all affect your blood pressure. It’s also important to go to the bathroom and empty your bladder before you check your blood pressure.

After resting quietly for about five minutes, it’s time to take your blood pressure. Sit in a chair with your feet and back supported, and relax your arm on a table so it’s at the same level as your heart. Fit your blood pressure cuff over your bare arm (not over a sleeve). Then follow the instructions on your blood pressure device to obtain a proper reading. Keep track of the results in a journal or the notes app on your phone so you can easily show your results to your provider at your next appointment.

For reference, the chart below explains what your blood pressure reading means.

BLOOD PRESSURE CATEGORY SYSTOLIC BLOOD PRESSURE (TOP NUMBER) DIASTOLIC BLOOD PRESSURE (BOTTOM NUMBER)
Normal Blood Pressure Less than 120 mmHg Less than 80 mmHg
Elevated Blood Pressure 120 to 129 mmHg Less than 80 mmHg
Stage 1 Hypertension 130 to 139 mmHg 80 to 89 mmHg
Stage 2 Hypertension 140 to 179 mmHg 90 to 119 mmHg
Hypertensive Crisis 180 mmHg or higher 120 mmHg or higher

When to Contact a Healthcare Provider

If you are concerned about your blood pressure, schedule an appointment with your healthcare provider to have your blood pressure checked and get advice on how to lower it or keep it in the normal range. If your blood pressure is high and you have any concerning symptoms like chest pain, shortness of breath, numbness or weakness on one side of the face or body, or difficulty speaking, it’s essential to seek medical attention right away.

A Quick Review

High systolic and diastolic blood pressure increases your risk of heart disease. You can lower your diastolic blood pressure by following a healthy lifestyle through getting regular exercise, eating a heart-healthy diet, avoiding nicotine, and getting good quality sleep. Your healthcare provider can also prescribe medications to help lower your blood pressure. Some complementary therapies like relaxation and yoga can also offer some benefits for reducing blood pressure.

By Angela Ryan Lee, MD

 

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What Happens When You Don’t Ejaculate (Release Sperm) for a Long Time?

Ejaculation refers to semen being released from the penis during orgasm. There are many reasons why someone may not ejaculate for a long time. Some people do it intentionally for personal or religious reasons.1 Some people abstain to increase their sperm count for fertility purposes.  Other people may have a health condition that makes ejaculation difficult or impossible.

The effects of not ejaculating haven’t been studied extensively, but there is no evidence that doing so—even for extensive periods—is harmful. There are no known negative side effects of not ejaculating. That said, if you are unable to ejaculate, or are having trouble ejaculating, it’s important to see a healthcare provider to find out if you have an underlying health condition that may be causing this.

Reasons You’re Not Ejaculating

There are several reasons why someone may not be ejaculating. Sometimes the reasons are intentional, and sometimes they are not.

Intentionally Abstaining

Whether or not to engage in sexual activity or masturbation is a personal choice. Some people make mindful choices not to ejaculate for specific periods or extended periods. For example:

  • Many religions advise abstention from masturbation or sexual activity.
  • Someone may also choose not to ejaculate for personal reasons or as a part of a spiritual journey.
  • Healthcare providers might recommend abstaining from ejaculating for several days while trying to conceive or before fertility treatments.

Delayed Ejaculation

A sexual disorder called delayed ejaculation can be the cause of not ejaculating. Delayed ejaculation is defined as either a delay in the ability to ejaculate or a complete inability to ejaculate.  Delayed ejaculation is not common and experts aren’t sure what causes it. It used to be believed that relationship issues or psychological issues cause delayed ejaculation. It might be caused by endocrine, genetic, or neurobiological conditions, or it might be a medication side effect. Endocrine conditions are hormone-related, such as low testosterone.

Retrograde Ejaculation

Retrograde ejaculation is when semen is not expelled through the penis during orgasm, but enters the bladder instead. This is often referred to as a “dry orgasm” because you experience an orgasm, but you see a very low volume of semen or no semen at all.  Conditions like diabetes, previous pelvic surgeries, neurological conditions, and bladder malformations can cause retrograde ejaculation. It may also be a side effect of certain medications.

Anejaculation

Anejaculation is when you don’t ejaculate at all during sexual activity. A person with anejaculation experiences erections without ejaculation. However, they may ejaculate during nocturnal emissions (wet dreams) or while masturbating.  There are various potential causes of anejaculation, including health conditions like spinal cord injuries, diabetes, and multiple sclerosis. Potential psychological causes include a lack of body awareness, guilt or shame about sex, and performance anxiety.

Aging

People with male reproductive organs can ejaculate and produce sperm for their entire lives—there isn’t a particular age where this ability goes away. However, similarly to people with female reproductive organs, reproductive capacity decreases as they age. As such, it can be more difficult to experience erections and orgasms/ejaculations as they get older.6

Side Effects of Not Ejaculating for a Long Time

There is nothing inherently harmful about not ejaculating for a long time. There are no known dangerous physical or psychological side effects. However, some general side effects are possible for certain individuals.

Physical Effects

Testes constantly produce sperm. If you don’t ejaculate it, the sperm becomes reabsorbed into the body.7 Some people are concerned that you will get “blue balls” if you don’t ejaculate, or pain due to sexual arousal that doesn’t end in orgasm. However, there are no known medical problems associated with this phenomenon, and any discomfort resolves without intervention.

Psychological Effects

The mental health effects of not ejaculating or abstaining from ejaculating aren’t well-researched at this time.9 However, many people report different emotions when they haven’t ejaculated for a long period of time. Some people might experience clarity or peace of mind, while others may report feeling more irritated or distressed.  People who experience ejaculated-related health problems, such as delayed ejaculation or anejaculation, may experience relationship stress, or anxiety surrounding sexual contact and sexual desire.

Benefits of Not Ejaculating

There are no reported benefits of not ejaculating, and the benefits of this practice have not been studied. Nevertheless, people who intentionally refrain may report benefits, such as mental and emotional balance, decreased fixation on sex, increased energy, and stress relief.  While many people abstain from ejaculating for several days while trying to conceive, or going through fertility treatments, the effectiveness of this practice is not clear. Research has found that abstaining from ejaculating for several days increases sperm count and semen volume. It’s less clear if this practice is helpful for other sperm aspects, such as motility (movement speed), vitality, and morphology (sperm shape).

Benefits of Ejaculating

Again, the mental health benefits of ejaculating or not ejaculating are not well studied.9 Still, there are some immediate benefits to experiencing orgasm, including reduced stress, improved mood, and even pain relief.  There is some evidence that ejaculation frequency might be protective against developing prostate cancer. For example, one 2016 study found that participants who reported higher rates of ejaculation were less likely to be diagnosed with prostate cancer.

Side Effects of Ejaculating Too Frequently

It’s normal to ejaculate frequently, and ejaculating daily or even several times a day has no known negative side effects. Ejaculating frequently may cause certain side effects, such as chafing of the skin (usually from masturbation specifically) or fatigue.  Some people may be concerned that frequent ejaculation may cause sex addiction or other sexual disorders. While the exact causes of sex addiction haven’t been identified yet, it is not thought to be caused by excessive masturbation or sexual activity. On the other hand, excessive masturbation or sexual activity may be a symptom of a sex addiction.

Masturbating frequently might affect sexual function, leading to issues like sexual desensitization, where you become less sensitive to sexual stimulation. Some people who masturbate frequently experience trouble getting erections or reaching orgasm through other forms of sexual activity.

When To See a Healthcare Provider

It’s normal for some people to not ejaculate for a long time. In most cases, it will not cause physical or psychological harm.  See a healthcare provider if you have any concerns about your ejaculation patterns. If you are intentionally not masturbating because of guilt or shame about sex or masturbation, you may want to speak to a therapist about your feelings and concerns.

Conditions like diabetes, multiple sclerosis, and sexual disorders can result in an inability to ejaculate.  Endocrine disorders, neurological disorders, and medication side effects may also cause these symptoms.4 A healthcare provider can evaluate you for any underlying medical conditions and discuss treatment plans.

A Quick Review

Not ejaculating for several days, weeks, or even longer, is not damaging to your health. Some people abstain from ejaculating for religious reasons, personal reasons, or to increase sperm count while trying to conceive.  If you are unable to ejaculate, you may have an underlying medical condition causing these symptoms. It’s important to visit your healthcare provider for an evaluation.

By :Wendy Wisner

 

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11 Types of Condoms, Plus the Pros and Cons

There are many types of condoms. They come in a variety of shapes, colors, and sizes. You can choose from qualities like lubricated and ribbed, as well as materials like latex or lambskin. You can even try flavored or glow-in-the-dark condoms.  Condoms can reduce the risk of spreading sexually transmitted infections (STIs) through skin-to-skin contact during oral, genital, or anal sex. They’re also about 82% effective at preventing pregnancy.  Each type of condom comes with pros and cons. The best option for you depends on what works for you and your partner.

1. Latex Condoms

Standard latex condoms are the most common type of rubber and a reliable choice for preventing pregnancies and STIs. That’s because latex is a non-porous material that’s easy (and cheap) to produce. When you use a latex condom, avoid using oil-based lubes like:

  • Lotion
  • Massage oil
  • Baby oil
  • Vaseline

Oil-based lube can break down latex, making these condoms less effective. Therefore, it’s best to opt for a water or silicone-based lube when you use a latex condom.If you notice any itching, redness, or rash after using one, ask a healthcare provider to test you for a latex allergy.

2. Non-Latex Condoms

If you have a latex allergy, you still have plenty of options. This includes condoms made of:

  • Polyurethane
  • Polyisoprene
  • Lambskin

Polyurethane and polyisoprene condoms are made from synthetic materials and protect against both pregnancy and STIs.3 Synthetic condoms can also function properly with oil-based and water-based lubes.  Lambskin condoms can also be used with both types of lube. They are effective at protecting against pregnancy, but they aren’t recommended for protection against STIs or HIV.

3. Internal Condoms

Unlike external condoms, internal condoms—sometimes called female condoms—are inserted inside the vagina.  Because they are more difficult to insert, internal condoms are only 79% effective in practice. To avoid pregnancy, combine them with another form of birth control, such as:

  • Birth control pill
  • IUD (intrauterine device)
  • The patch

The big benefit of internal condoms is that they provide those with vaginas greater control over their sexual health. Plus, you can insert them up to eight hours before sex, so you don’t have to pause for a condom break in the heat of the moment.  Just make sure not to use them with external condoms because that increases the risk of breakage for both.

4. Lambskin Condoms

Lambskin condoms are made from the lining of animal intestines. While the material may feel more natural or increase sensitivity during sex, it’s also much more porous. The holes in lambskin are large enough that some STIs, like HIV or herpes, can pass right on through. Therefore, they don’t protect against STIs and are much less effective at preventing pregnancy.3 So unless they’re the only condom present, it’s best to skip over these products.

5. Flavored Condoms

Flavored condoms are an easy way to add a bit of novelty to the bedroom, especially if you or a partner dislike the taste of latex during oral sex. Plus, they’re essentially the same as good ol’ latex condoms— except one’s covered in a tasty coating.  These condoms are also safe for vaginal sex, but if you notice any vaginal irritation, switch to a different type of condom next time.

6. Glow-In-The-Dark Condoms

Your friend bought you a whole box of glow-in-the-dark condoms as a joke gift for your birthday, but they’re not actually safe to use, right?  Turns out, glow-in-the-dark condoms are typically made from latex. So they’re just as effective as your average condom. It all comes down to personal preference; it’s not a safety issue.

7. Ribbed Condoms

If you’re perusing the condom aisle, you may see some boxes claim to enhance pleasure thanks to their unique design and shape. More often than not that signifies that their sheaths are ribbed, meaning they have additional texture on the outside. The placement of these ribs are designed to add stimulation and, depending on their placement, may be enjoyable for either partner. However, if your genitals are quite sensitive, you may find ribbed or other textured condoms agitating. One way you can reduce the friction is with lube.

8. Spermicide Condoms

Some condoms include spermicide, a chemical substance that immobilizes and destroys sperm. On its own, the substance is 79% effective at preventing pregnancy and comes in different forms, including:

  • Foam
  • Gel
  • Cream
  • Film
  • Suppository
  • Tablet
  • The chemical may cause irritation or an allergic reaction, so it’s probably best to stick to spermicide-free sheaths.

9. Thin or Ultra-Thin Condoms

Thin or ultra-thin condoms are exactly what they sound like: a condom with slightly less material. Therefore, many people tout them as the most-preferred barrier method of contraception because they don’t totally reduce sensation. But does thinner material mean they’re more likely to break? Not necessarily. Condoms usually break because of heat, friction, and using oil-based lube.

10. Lubricated Condoms

These types of latex condoms have lube built right in. Therefore, you don’t have to worry about bringing your own or figuring out if your lube is okay to use with this latex condom (remember how oil-based lubes can break down latex?). Lubricated condoms also reduce friction from vaginal dryness. This can prevent irritation, and it can prevent the condom from tearing or breaking.

11. Tingling Condoms

Thanks to the addition of a specially formulated lubricant, these type of condoms provide a “tingling” sensation for one or both partners. Some people say this subtle prickle is incredibly pleasant, while others may find it uncomfortable or barely notice it at all—it’s all a matter of personal preference. Plus, most versions of this rubber use minty lube to achieve the desired effect, meaning it may also taste or smell better than a regular latex condom.

A Quick Review

Condoms can be made from different materials like latex, nitrile, and lambskin. There are also fun, novelty condoms that glow in the dark or are coated with a flavoring. If you are irritated by a specific type of condom, it may be best to try a different condom or another form of birth control.  While each type of condom has its own pros and cons, it ultimately comes down to what is best for you and your partner.

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How Does Your Vagina Change With Age?

The vagina changes with age, just like the rest of your body. Hormonal changes over time affect the way your vagina feels, functions, and looks. These hormones are suppressed during prepuberty. An increase in estrogen causes the vulva (external female genitals) to change during puberty, or sexual maturation, around age 10–14. Pubic hair begins to grow and becomes thicker and curlier as you age.  Your body starts producing less estrogen as you enter perimenopause during your 40s and 50s.  Perimenopause is the transition period before menopause. Most people enter menopause around age 52. Decreased estrogen may cause vaginal dryness and painful sex. You may also notice lower libido due to fatigue, pain, and stress post-menopause.

You can typically manage these changes at home, but reach out to a healthcare provider if you are concerned about vaginal changes or have discomfort. Read on to learn how your vagina changes with age and how to manage these changes.

1. Increased Infection Risk

Aging affects the natural balance of “good” and “bad” bacteria in the vagina. This change can increase your risk of infections like bacterial vaginosis (BV) and urinary tract infections (UTIs).4 BV is excess bacteria growth in the vagina. UTIs are an infection of the urinary tract, which includes the bladder, kidneys, ureters, and urethra.  See a healthcare provider if you have itching or foul-smelling discharge. You may have a vaginal infection that requires treatment.

2. Lower Libido

Your libido, or sex drive, may change with age. Fluctuating hormones due to birth control use, pregnancy, and menopause can affect libido. Research has shown that some females in their 20s and 30s who use birth control may experience lower libido than others.  Sex drive often peaks during your mid-30s and early 40s, or when fertility begins to decline. You may notice your libido lowers, in contrast, when you enter perimenopause in your mid-40s. Estrogen steadily decreases this time, which causes vaginal dryness. A lack of lubrication may result in painful sex.  Post-menopausal people may also experience a reduced sex drive. Research has found that body image, fatigue, pain, and stress contribute to lower libido.

3. Pelvic Floor Weakens

Most people who become pregnant experience their first pregnancy between their late 20s and 30s, which can affect how the vagina feels and looks. Pregnancy and childbirth can stretch and weaken the pelvic floor. These muscles support your bladder, bowels, vagina, and uterus. The pelvic floor can also stretch and tear during childbirth to allow the baby’s head to come through the birth canal.   Many people notice that during sex, their vagina feels slightly looser than before. This is known as vaginal laxity.  The vaginal muscles are elastic, so they will eventually return to normal after pregnancy and childbirth.   Decreased estrogen levels can make the vaginal tissue thinner and less elastic during perimenopause. You may also notice changes in the appearance of the vulva (external female genitals) after menopause. The clitoris may shrink. The labia may become less full, potentially changing in color and starting to sag. A decrease in collagen may contribute to sagging skin all over your body, including the vulva, and weaker pelvic floor muscles.

4. Pubic Hair Changes

Pubic hair growth begins during puberty, which typically occurs between ages 10–14. The hair increases, thickens, and becomes curlier as you age. Pubic hair may turn gray and thin as you approach menopause. Body hair is less likely to turn gray than the hair on your scalp.

5. Sex Feels Different

You may notice that sex feels different as you age and approach menopause, in addition to a decreased libido. Decreased estrogen levels cause the vaginal wall to shrink and become dry, resulting in painful sex.

6. Vaginal Discharge

The vagina starts to produce discharge around puberty. The hormones estrogen and progesterone course strongly through your body during your late 20s and 30s. You may notice increased vaginal discharge during this time.

7. Vaginal Dryness

Fluctuations in estrogen after pregnancy and when breastfeeding can lead to uncomfortable vaginal dryness. Some birth control methods may also lead to vaginal dryness.15 These changes are generally temporary, but they can result in painful sex.   Estrogen maintains collagen in the vagina, which helps cells create lubrication.16 Decreased estrogen during perimenopause often results in less lubrication. Your vagina may feel dry, sore, and irritated, especially during sex. You are more likely to have vaginal dryness and thin vaginal tissue (vulvovaginal atrophy) once you hit menopause and your period stops.

How To Manage Changes

It’s normal for your vagina and vulva to change as you age. Here are some ways to manage these age-related changes:

  • Apply topical estrogen: Supplemental estrogen cream can help relieve dryness and keep vaginal tissue thick and elastic. The body better absorbs a low dose of these methods than oral hormones.
  • Continue having sex: The more you have sex, the easier it is to keep having sex if you have perimenopause or menopause symptoms. The vagina can become rigid and vaginal tissue less elastic when you do not have sex. Continue having sex to increase blood flow and keep vaginal tissue healthy.
  • Do Kegel exercises: Try strengthening your pelvic floor with Kegel exercises. These involve clenching and releasing the pelvic floor muscles. Research has shown that doing Kegel exercises consistently after childbirth can improve blood flow and strengthen the vagina.
  • Stop smoking: Smoking can decrease estrogen and blood flow to the vagina, worsening dryness and thinning tissue.
  • Try a vaginal moisturizer: This rehydrates vaginal tissue and imitates vaginal fluid to help with itching, irritation, and painful sex. You can apply vaginal moisturizers daily or at least every two to three days, even if you are not having sex.
  • Use lubricant: Lubricants can make sex more comfortable if you have vaginal dryness. These products mimic the fluids lost from vaginal dryness, reducing friction that leads to pain and discomfort. There are many lubricant options, including water-, silicone-, and oil-based products.

Keep in mind that estrogen supplements are not suitable for all people, such as those with or who have had breast cancer. Supplements are also minimally regulated by the Food and Drug Administration (FDA). The effects of estrogen supplements vary from person to person and depend on the dosage, frequency of use, and interactions with current medications. Talk to a healthcare provider before starting any estrogen supplements. They can help assess your risk factors.

When To Contact a Healthcare Provider

Talk to a healthcare provider if you are worried about vaginal changes or experiencing pain and discomfort. Other signs to contact a healthcare provider include:

  • Abnormal vaginal discharge (e.g., thick, white discharge)
  • Burning when urinating
  • Cloudy or bloody urine that smells foul
  • Fever
  • Itching, redness, and soreness of the vulva
  • Lower abdomen or back cramps
  • A strong urge to urinate

It’s normal for the vagina to change as you age, but that does not mean you have to be uncomfortable. A healthcare provider can help you figure out the best course of action to address your concerns.

post credit: HEALTH.COM

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How to stop allergies during rainy season

It’s spring, the weather is getting warmer and flowers are starting to bloom. For many, it’s the most blissful time of year. But not so much for those 81 million Americans who suffer from seasonal allergic rhinitis.

When spring weather hits, all you can think about is how to stop sneezing! The beginning of allergy season is often accompanied by red eyes and a stuffy nose that can leave you feeling awful. Tissue, anyone?

While most people experience allergies in the spring, some allergies can pop up during any season, depending on your allergies.

Luckily, there are a few tips that can help manage seasonal allergy symptoms.

Seasonal allergy tips

Although there is no cure for seasonal allergies, the most common symptoms can be managed in a variety of ways.

1. Over-the-counter remedies

Over-the-counter (OTC) or prescription allergy medications can provide some relief from seasonal allergy symptoms like sneezing, runny nose or congestion. There are several different types of allergy medications including antihistamines, decongestants and corticosteroids. Each type of medication is also often available as either pills, nasal sprays or eye drops.

The type of medication that’s best for you will depend on your specific symptoms. Though your local drugstore may offer a variety of these products, before beginning any new medication, you should speak with your healthcare provider to help choose the best medication for you.

2. Rinse your sinuses

Neti pots and other nasal irrigation solutions, such as bulb syringes, pulsating nasal irrigation devices and squeeze bottles, can be effective for clearing the sinuses of allergens and mucus.

For best results, use a saline rinse or saltwater instead of plain water for irrigation. To avoid any potential infection, only rinse your sinuses with distilled, sterile or water that has been boiled and stored within the last 24 hours.

Limit outdoor time during high pollen count days

Chances are, if the weather outside is rainy, cloudy or windless, your allergies won’t act up as much. Only those with extreme sensitivity to pollen or mold have symptoms when the pollen count is low. However, if the day’s warm, dry and windy, there’s a good possibility you’ll be symptomatic.

Regularly check the pollen count in your area on these warm days and try to limit your time outside if the count is high. It’s also important to note that pollen counts tend to be highest in the morning, with peak times in the middle of the day. This means it’s best to venture outside in the late afternoon or early evening.

3. Avoid having allergens enter your home

Keeping your home free from allergens like pollen is important for managing allergy symptoms.

If you’re planning on exercising outdoors, make sure to shower as soon as you get home so your hair and skin are clean and you’re not sleeping in pollen.

Refrain from keeping your doors and windows open during allergy season. Instead, use an air conditioner with a HEPA filter to help you regulate your home’s temperatures. Use a filter in the car as well, where outdoor allergens may get into your air vents while driving around.

When you get home, always take your shoes off at the door so you’re not tracking pollen or mold across your floors. If you have dogs or cats, make sure you wipe their paws and fur after they spend time outside.

Choose easy-to-clean furnishings, flooring, curtains and blinds if you are an indoor allergy sufferer. It’s not hard for dust, mold spores, pollen particles and pet dander to collect—especially in crevices and hard-to-reach places.

Year-round seasonal allergies

Though seasonal allergies are most often associated with the spring and summer months, seasonal allergies can be year-round depending on where you live. Knowing the main allergens of each type of season can help you know what to avoid in order to help stop your allergy symptoms.

Spring allergies

During springtime, tree pollen is the most frequent culprit of spring allergies. Springtime is also coincidentally “pollen season” when pollination is at its peak.

Summer allergies

Along with warmer weather, summer tends to bring grass pollen allergies. Allergies to northern and southern types of grass, such as timothy grass, ryegrass and Kentucky bluegrass, are common during this time.

Fall allergies

Fall ragweed allergies begin to appear in August and can last until as late as November, depending on the region in which you live. Early risers should take caution because ragweed pollen levels are highest in the mornings.

Winter allergies

Pollen counts from trees, grasses and weeds typically decrease due to colder weather causing plants to die or become dormant. Most winter allergies are indoor from allergens like dust, mites, mold spores and pet dander. Prioritize keeping your house clean to avoid the buildup of these allergens.

Need more help? Visit an urgent care center near you 

Treatment for seasonal allergies is a multi-pronged approach. An allergist or other specialist may recommend that you use a combination of medications, behaviors and treatments to give you relief from symptoms.

Need more advice on how to deal with allergy season?  Click here to find a local provider from one of our health system partners at a center near you. You can walk in without an appointment, or you can check in online. Experience the quality on-demand care that you deserve. It’s easy and convenient to visit one of our knowledgeable providers today.

Written by Sarah Thebarge, Physician Assistant

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9 Natural Supplements Women Can Take to Boost Their Sex Life (and Some to Avoid)

 Key takeaways:

  • Many supplements claim to boost libido and sexual pleasure in women. But most of these supplements don’t have a lot of evidence to support them.

  • There’s some evidence that L-arginine, chasteberry, maca, and DHEA could help to improve sex for some women. Ginseng and red clover may be especially helpful for women going through menopause.

  • Other supplements, like ginkgo biloba and puncturevine, don’t seem to work any better than placebo. And ashwagandha may be helpful for other things, like stress and anxiety — but its effect on women’s libido hasn’t been studied much yet.

  • Always talk with your healthcare provider before starting a supplement. Even though they’re “natural,” many supplements can cause side effects and interfere with other medications you take.

Many products on the market claim to support sexual health — and the options just keep growing. After all, problems with sex are common. In fact, about 4 in 10 women worldwide have challenges with sex at some point.

Common problems include:

  • A lack of interest in sex (low libido)

  • Trouble getting lubricated (wet) before and during sex

  • Pain or discomfort during sex

  • Difficulty having an orgasm

  • Muscle spasms that interfere with penetration

Even though many products claim to boost your sex drive and make sex more pleasurable, most of them do not deliver on their promises.

Some supplements may help support a healthy sex life — whatever that looks like for you. Here’s a list of those that probably work, some that probably don’t, and others to avoid.

What is low female libido?

Your libido is your sex drive. It’s your overall interest in sex, including your sexual thoughts, fantasies, and activities.

Libido is linked to feeling “turned on,” but it’s a separate thing. Your libido (or interest in sex) may lead to engaging in sexual stimulation (on your own or with a partner). And this can bring on arousal (your body’s physical and emotional response to sexual stimulation). And then you may experience an orgasm (the physical and emotional climax of sexual excitement).

When your sex drive is low (a low libido), you’re not thinking about or interested in sex. This can make it difficult to have satisfying sexual connections, including stimulation, arousal, and orgasm.

It’s normal for libido to go up and down. In fact, about 1 in 3 women in the U.S. will likely have a low libido at some point in their lifetime. Many different things can cause this, including:

  • Medications

  • Normal life events, like pregnancy or menopause

  • Stress at work, school, or home

  • Pain with intercourse

  • Pelvic floor problems

  • Psychological and mental health issues

  • Relationship dynamics

  • Sleep problems

Over-the-counter supplements are the first choice for many women who want to make a change in their sex life. But you may be wondering about how effective and safe they are.

Let’s take a closer look at what the research says about nine natural supplements that seem to have the most evidence to support them.

1. L-arginine

L-arginine is an amino acid. Amino acids are building blocks that your body uses to make proteins. Your body usually can make all the L-arginine it needs. But you can also get it by eating meat and fish, dairy, vegetables, and whole grains.

Foods that are especially rich in L-arginine include:

  • Peanuts

  • Sesame seeds

  • Soybeans

  • Chicken

  • Spirulina

  • Chickpeas

  • Lentils

  • Oats

L-arginine provides the raw material your body needs to make nitric oxide, a molecule that opens your blood vessels. Nitric oxide makes it easier for blood to flow to your genitals. Good blood flow is important for sexual arousal and orgasm, and it can help your vagina stay nourished and healthy.

Does it work?
Maybe. There’s some evidence that L-arginine can improve libido, decrease vaginal dryness, and increase clitoral sensation. But L-arginine has mostly been studied as a combination supplement that has more than one ingredient (like ArginMax). Because of this, it’s not clear whether the positive effects seen in research studies are because of L-arginine on its own, or whether L-arginine works only when combined with other ingredients.

Is it safe?
L-arginine is potentially safe for many people, and it doesn’t have a lot of side effects. Be aware: L-arginine may make herpes worse, and it can interact with many medications. And when some people take it as a supplement, it can cause:

  • Diarrhea

  • Changes in kidney function

  • Low blood pressure

  • Flushing

Worth a try?
Possibly, especially if you take it as part of a combination supplement. If you’re interested in increasing your L-arginine intake, you can also consider adding L-arginine-rich foods to your diet.

Health: Supplements and herbs: two people reviewing medication label 1060253386

Chasteberry is a Mediterranean plant traditionally used for skin conditions and reproductive health. It’s also called Vitex, chaste tree, or monk’s pepper.

There’s some evidence that chasteberry can have anti-inflammatory and pain-relieving effects. It may also affect hormone production and activity, including that of progesterone and estrogen — two hormones that are important for sexual health.

Does it work?
Maybe. In at least one study, chasteberry improved vaginal tone and lubrication — which could make it especially helpful for menopause-related pain and discomfort during sex. There’s also evidence that chasteberry can help with premenstrual syndrome (PMS), so it could be useful for women who have PMS-related sexual problems.

Is it safe?
Overall, chasteberry seems to be safe. But some people do have mild side effects, like an upset stomach, a headache, and itching. It’s also not clear whether it’s safe for people with hormone-sensitive conditions (like certain cancers). Be aware that chasteberry can interact with several medications, like birth control pills and antipsychotics.

Worth a try?
Possibly, especially if your sexual problems seem to be linked to menopause or PMS. But first check with your healthcare provider about whether chasteberry is safe for you to try.

3. Ginseng

Ginseng is a medicinal plant traditionally used to reduce stress, improve energy levels, and increase blood circulation. Just like L-arginine, ginseng may encourage blood flow to your genitals, which might improve arousal, orgasm, and vaginal health.

There are many different types of ginseng. Sexual-health studies often focus on Korean red ginseng, which is a preparation of Asian ginseng.

Does it work?
Yes, it works for women experiencing menopause. A 2016 meta-analysis showed that Korean red ginseng (KRG) improved sexual arousal in this group. In another study from 2019, menopausal women taking ginseng had better sexual function as well as improved menopause symptoms and quality of life.

In a 2015 study of premenopausal women, KRG did improve sexual function — but not any more than placebo treatment. More research is needed to understand whether ginseng is helpful for premenopausal women.

Is it safe?
Asian ginseng is generally safe for most people in the short term (up to 6 months), but its long-term safety is not clear, according to the National Institutes of Health (NIH).

Worth a try?
Yes, especially if you’re going through menopause. There’s good evidence that Korean red ginseng can potentially help with menopause symptoms — including sexual problems.

4. Maca

Maca is an edible South American plant. It’s traditionally used to help with infertility, boost libido, and balance hormone levels. Researchers don’t know exactly how it works. It may be an “adaptogen” (an herb that helps your body respond to stress) and could have mild estrogen-like effects in the body.

Maca can be prepared as a food: baked, roasted, or used as a cooking ingredient. It’s available as a powder that can be mixed into smoothies or recipes. In some cultures, it’s prepared as a fermented drink.

Does it work?
Maybe. But most of the published research on maca has been on its effects in men. Only a few studies have been done on maca and women’s sexual health.

So far, there’s some evidence that maca might be helpful for sexual function during menopause — even though the benefits seem to be small. There’s also evidence that maca may be helpful for the sexual side effects that antidepressant medications can cause.

Is it safe?
Maca seems to be safe when eaten as a food (up to 3 g daily). It may be slightly riskier if taken in larger quantities as a pill. Note that raw maca should be cooked before consuming. It’s wise to avoid taking maca at night because it can disrupt sleep.

Worth a try?
Possibly, especially if you’re going through menopause, or if an antidepressant causes you to have low libido. Keep in mind that it may be safer to add cooked maca to food, rather than taking it as a higher dose pill or capsule.

5. Red clover (Trifolium pratense)

Red clover is a plant that’s rich in phytoestrogens — plant chemicals that may act like estrogen in your body. Estrogen is a hormone that has many jobs, including keeping your vaginal tissues healthy. It also plays a role in libido and sexual arousal.

Does it work?
Yes, especially in middle-age and older women. There’s evidence that red clover can support vaginal health in menopausal women and reduce vaginal dryness and pain during sex. In a small study of women over age 40, taking red clover helped with vaginal dryness, low libido, and pain during sex.

It’s also possible that red clover can help with hot flashes, high cholesterol, and osteoporosis. But the evidence to support these claims hasn’t been consistent.

Is it safe?
According to the NIH, people have taken red clover for up to 3 years in research studies without any safety concerns.

Worth a try?
Yes — especially if you’re in your 40s or older. Red clover seems to potentially help with vaginal health, libido, and sexual function.

6. Dehydroepiandrosterone (DHEA)

Dehydroepiandrosterone (DHEA) is a hormone that your body naturally makes. It’s used to make other hormones that are important to your sex life, like testosterone and estrogen. Your DHEA levels are highest when you’re a young adult, then they slowly go down as you age.

Does it work?
Yes, especially in perimenopausal and postmenopausal women, as well as in women with sexual problems. In a 2017 literature review, DHEA seemed to help increase libido and arousal in women, and it also made sex less painful and more pleasurable. DHEA also seemed to be connected to more frequent sexual activities and orgasms.

Is it safe?
DHEA can interfere with many common medications, especially psychiatric medications. At high doses, it’s also been linked to an increased risk of breast and ovarian cancer.

Worth a try?
Yes. DHEA seems to be helpful for women before, during, and after menopause. It may also be helpful for women who have sexual problems earlier in their life. But check with your healthcare provider to make sure DHEA is a safe option for you.

7. Ashwagandha

Ashwagandha is an herb that’s used frequently in Ayurvedic medicine. It’s often used for reducing stress, anxiety, and inflammation. It seems to be helpful for some people with diabetes, too. It can be taken as a supplement or added to food and tea.

Does it work?
It’s not clear. According to the Nutritional Medicine Institute, there’s not much evidence on whether ashwagandha helps with sexual problems in women. But in some small studies, ashwagandha did improve lubrication, sexual arousal, and sexual satisfaction.

Is it safe?
It’s generally safe to use in food and tea. But keep in mind that ashwagandha can interfere with other medications and can cause side effects like nausea, fatigue, and headache.

Worth a try?
Possibly. There hasn’t been a lot of research on ashwagandha and sexual problems in women. But keep in mind: It does seem to help with stress and anxiety. So if these are affecting your sex life, ashwagandha could be a good choice for you — especially if you consume it in food or beverages.

8. Ginkgo biloba

Ginkgo biloba is a medicinal plant historically used to improve concentration and memory, increase blood flow, and decrease anxiety. It has also been used to enhance sexual wellness.

Does it work?
Probably not. There’s no evidence that ginkgo works for any health condition, including sexual problems. Despite its reputation of being good for your sex life, most research studies have found that it works no better than placebo treatment does. In one small study, sex therapy combined with ginkgo did increase sexual desire — but no more than did sex therapy on its own.

Is it safe?
Ginkgo is likely safe for most people and has relatively mild side effects.

Worth a try?
Probably not. At this point, there’s not a lot of evidence that ginkgo helps with sex or libido.

9. Puncturevine (Tribulus terrestris)

Puncturevine is a Mediterranean plant historically used to improve sexual function in men. It may work by increasing blood levels of testosterone — a hormone that’s related to libido, arousal, and orgasm in both men and women.

Does it work?
It’s not clear. Overall, the evidence is too limited to say for sure whether puncturevine helps support sexual wellness in women — especially since there haven’t been many well-designed trials yet.

In one small study of 60 women, taking puncturevine for 1 month improved:

  • Libido

  • Physical arousal

  • Lubrication

  • Sexual satisfaction

But, in several other studies, it didn’t work better than placebo treatment.

Is it safe?
Puncturevine may have some risks, including unwanted hormonal changes. It can also potentially interact with many medications and cause stomach and gut upset.

Worth a try?
Probably not. There hasn’t been a lot of research on puncturevine and sexual health. And in most of the research, puncturevine didn’t seem to work very well.

Can changing your diet help your sex life?

Possibly. There’s evidence that eating a plant-rich, whole foods diet can help support your sex life. In particular, following a Mediterranean-style diet may have benefits. Try to focus on foods that are:

Eating a variety of nutritious foods can help you get the vitamins, minerals, and macronutrients that your body needs for a healthy sex life. In particular, cacao, soy, and fruits like watermelon may be especially helpful for sexual function.

And remember: Eating nutritious foods can support your mental and physical health in many other ways. And when your mental and physical health are both doing well, this has a positive effect on your sex life, too.

Natural supplements to avoid

There are many other supplements that claim to help your sex life. But most have little to no evidence to support them. And some can be harmful or toxic. A 2015 literature review of about 50 scientific articles suggests products to avoid, including:

  • Spanish fly

  • Mad honey

  • Yohimbe

  • Bufo toad

When it comes to these supplements, the risks seem to outweigh the benefits.

Is it safe to use over-the-counter products for sexual health?

It depends. Many supplements are safe to use and have minimal side effects. But just because a treatment is “natural” doesn’t mean it’s free of risk. In fact, many over-the-counter treatments can have powerful effects in your body — but not always in the way you intend.

If you decide to try an herb or supplement for sexual wellness, talk with your healthcare provider first. This is especially important if you have other health conditions, take prescription medications, or are pregnant or breastfeeding.

Other options to support a healthy sex life

If supplements aren’t working for you, keep in mind that there are many other things you can do to help make changes in your sex life. Here are some options:

  • Get educated. Taking an adult sex-education class can help you learn about your body, explore new techniques, and understand your sexuality.

  • Work with an expert. It can be helpful to work with a sexual-health professional, like a sex therapist, pelvic floor physical therapist, or a sexological bodyworker.

  • Try medication. Some medications can also support a healthy sex life. For menopausal women, this could mean hormone replacement therapy to help with vaginal dryness and pain during sex. There are also several FDA-approved prescription medications used to treat low libido in premenopausal women.

There are options out there for everyone. If you try an approach that just doesn’t feel like a good fit for you, don’t give up. After all, sexual health is different for different people. You deserve to find what feels authentic, safe, and satisfying.

The bottom line

Many women will experience sexual problems at some point during their life. And there are many natural supplements that claim to help with everything from low libido and better orgasms to more pleasurable and frequent sex. But most products don’t have a lot of evidence to support their use. For some women, L-arginine, chasteberry, maca, and DHEA may have some benefits. And, if you’re going through menopause, ginseng and red clover might be especially helpful.

If you’re facing challenges in your sex life, talk with your healthcare provider. They can help guide you toward starting a supplement safely. They can also help you understand what other options are available to help you have an authentic, satisfying sex life — whatever that means for you personally.

References

Akhtari, E., et al. (2014). Tribulus terrestris for treatment of sexual dysfunction in women: Randomized double-blind placebo – controlled study. DARU Journal of Pharmaceutical Science.

Cappelletti, M., et al. (2017). Increasing women’s sexual desire: The comparative effectiveness of estrogens and androgens. Hormones and Behavior.

Chung, H. S., et al. (2015). The effect of Korean red ginseng on sexual function in premenopausal women: Placebo-controlled, double-blind, crossover clinical trial. Evidence-Based Complementary and Alternative Medicine.

Da Cruz, A. C., et al. (2017). The action of herbal medicine on the libido: Aspects of nutritional intervention in increasing sexual desire. Nutrire.

Dording, C. M., et al. (2018). Female sexual dysfunction: Natural and complementary treatments. Focus.

Elgar, K. (2021). Ashwagandha: A review of clinical use and efficacy. Nutritional Medicine Journal.

Ellin, A. (2012). More women look over the counter for a libido fix. The New York Times.

Endocrine Society. (2022). Reproductive hormones.

Ghorbani, Z., et al. (2019). The effect of ginseng on sexual dysfunction in menopausal women: A double-blind, randomized, controlled trial. Complementary Therapies in Medicine.

International Society for Sexual Medicine. (n.d.). What happens during sex therapy?

International Society for Sexual Medicine. (n.d.). What is pelvic floor physical therapy?

Jurado, A. R., et al. (2020). The use of natural products for the treatment of female sexual dysfunction: A systematic review of randomized clinical trials. Advances in Sexual Medicine.

Kudesia, R., et al. (2021). Dietary approaches to women’s sexual and reproductive health. American Journal of Lifestyle Medicine.

Lee, H. W., et al. (2016). Ginseng for managing menopausal woman’s health: A systematic review of double-blind, randomized, placebo-controlled trials. Medicine.

MedlinePlus. (2022). Maca.

MedlinePlus. (2023). L-arginine.

Memorial Sloan Kettering Cancer Center. (2021). Chasteberry.

Memorial Sloan Kettering Cancer Center. (2023). Ashwagandha.

Memorial Sloan Kettering Cancer Center. (2023). Dehydroepiandrosterone.

Memorial Sloan Kettering Cancer Center. (2023). Maca.

Memorial Sloan Kettering Cancer Center. (2023). Tribulus terrestris.

Meston, C. M., et al. (2008). Short- and long-term effects of ginkgo biloba extract on sexual dysfunction in women. Archives of Sexual Behavior.

Mirmiran, P., et al. (2016). The association of dietary l-arginine intake and serum nitric oxide metabolites in adults: A population-based study. Nutrients.

National Center for Complementary and Integrative Health. (2020). Asian ginseng.

National Center for Complementary and Integrative Health. (2020). Chasteberry.

National Center for Complementary and Integrative Health. (2020). Ginkgo.

National Center for Complementary and Integrative Health. (2020). Red clover.

North American Menopause Society. (n.d.). Pain and penetration.

Nowosielski, K., et al. (2010). Sexual satisfaction in females with premenstrual symptoms. The Journal of Sexual Medicine.

Peixoto, C., et al. (2017). The effects of dehydroepiandrosterone on sexual function: a systematic review. Climacteric.

Shin, B. C., et al. (2010). Maca (L. meyenii) for improving sexual function: A systematic review. BioMed Central Complementary Medicine and Therapies.

West, E., et al. (2015). Natural aphrodisiacs—a review of selected sexual enhancers. Sexual Medicine Reviews.

West, S. L., et al. (2008). Prevalence of low sexual desire and hypoactive sexual desire disorder in a nationally representative sample of US women. Archives of Internal Medicine.

Zalpour, A., et al. (2023). The effects of herbal medicines on sexual function and sexual satisfaction among women: A systematic review and meta-analysis. Jundishapur Journal of Natural Pharmaceutical Products.

Zhu, W., et al. (2017). A review of traditional pharmacological uses, phytochemistry, and pharmacological activities of Tribulus terrestris. BioMed Central Chemistry.

Posted on:

End Plastics Pollution

WHAT YOU NEED TO KNOW ABOUT THE IMPACT OF PLASTICS ON HUMAN HEALTH

From production to disposal, plastics wreak havoc on human, plant, and animal health and cause immense amounts of waste in our ecosystems, clogging our land, air, and waterways. Plastic pollution in particular poses a serious threat to all life on Earth because of the toxic nature of the chemical additives used during the production process. Recent research reveals plastics are able to enter into the human bloodstream, permanently residing in our bodies until the day we die.

Plastics are a pervasive and dangerous issue, likely hitting us harder than climate change ever will. If we do not figure out solutions, or the severity of the issue, life as we know it faces an impending deathly threat. To tackle these challenges, we must first understand how plastic harms human health.

How are plastics detrimental to human health?

Did you know the most commonly used plastic products carry toxic chemicals easily inhaled and ingested by humans? In fact, the incineration of plastic waste in the disposal stage disperses these chemicals into the air and causes the contamination of water and soil, lethal to all people who inevitably come in contact with it.

Every time someone litters at the beach or fails to dispose of their waste properly, they contribute to the spread of toxic chemicals into the environment. This is because ocean waves and radiation from the sun break down plastics such as water bottles, producing microplastics. Microplastics float around in the environment, carrying chemicals used in plastic production along with them and end up being consumed by people through food, water, and breathing them from air.

Studies have shown microplastics significantly damage cells in the human body, leading to serious health effects, including cancers, lung disease, and birth defects. Not only this, but toxic chemical additives in plastics can alter hormone activity in the human body which disrupts reproduction, growth and cognitive function.  Microplastics also act as vessels for pathogens to enter the human body which increases the spread of disease.

Plastics production is hazardous to human health and contributes to greenhouse gas emissions, marking plastics as a significant aspect of the fight against climate change. In fact, in 2022 the global cost of plastic-related health effects was estimated at a staggering $100bn per year.

Who is most affected by plastic in the environment?

Can you imagine knowing the air you breathe everyday is invading your body? This is a reality for residents of “Cancer Alley” in Louisiana where plastics plants along the lower Mississippi River have contributed to the highest rates of cancer in the United States amongst marginalized communities. We must recognize how the dangers of plastics for human health are also an issue of human rights and environmental injustice, as the question of who experiences these health effects the most is connected to where you live and the air you breathe.

Children and infants in the womb are most vulnerable to the harmful effects of plastics due to the early stages of human development being particularly sensitive to hazardous chemicals in the environment. Exposure to plastics has been found to increase the risks of birth complications, lung growth and childhood cancer. Crucially, this means plastic pollution will continue to wreak havoc on our lives and earth for generations to come.

The United States is one of the top contributors of plastic waste globally. The impacts of plastics on human health are particularly concerning due to the difficulty of removing plastic from the environment once they have entered ecosystems.

By signing the petition calling for the US to join the Global Plastics Treaty, you can help ensure the White House commits once and for all to end the production and sale of single-use plastics by 2030, introduce measures to combat plastic pollution by regulating the entire life cycle of plastic, and requiring producers and retailers of plastics to be liable for the cost of any environmental or health-related damages. Join the fight to End Plastic Pollution and together we will make a difference in raising awareness and reducing the impact of plastics on human health.

Credit: Eryn Gold
Posted on:

What should I do if my baby won’t nap? How do I get my baby to nap?

tips to cope when baby is not sleeping

These tips will help your baby nap:

  1. Examine your wake windows– Remember, we want your baby’s tired tank™ full but not overflowing. There are two important components to this. The first is to find an age-appropriate sleep schedule based on wake windows. The second is to make sure your baby is active during those wake windows.
  1. Establish a nap time routine- A quick and consistent nap time routine can be so helpful when your baby won’t nap. It signals to their brain that sleep is coming and helps their body wind down so that they are ready for sleep.
  2. Ensure your baby is comfortable– Babies nap best when they’re dressed comfortably for sleep. Be sure to change them out of any restrictive clothing, remove all accessories (like bows, hats, and pacifier clips), and zip them into their favorite sleep sack for nap time.
  3. Get the room as dark as possible– A dark room (use code Cara for 10% off) helps to eliminate distractions and makes it easier for your baby to fall asleep and stay asleep. Wondering how dark the room needs to be? Think so dark that you can’t see your hand in front of your face after your eyes adjust.
  4. Use a sound machine– Sound machines (use code CARA20 for 20% off) block out noise that could disrupt your baby falling or staying asleep. Babies who sleep with the continuous hum of the sound machine tend to fall asleep easier and faster and stay asleep longer.
  5. Lay baby down awake- When a baby feeds to sleep or gets drowsy during a nap time routine, it can steal from their tired tank™. This little rest gives them just enough sleep that they’re no longer tired enough for a nap. Allowing your baby to fall asleep independently in the crib increases the chance of a consolidated and restorative nap.
  6. Have a plan – For babies 5-24 months, my Conquering Naps class will help you have a great little napper. I’ll provide you with the tools you need and a step-by-step plan to establish consistent daytime sleep. I’ll also walk you through every nap transition and routine shift from now until your baby is 2.
  7. Add flexibility after naps are more consistent- If you’re wondering if these tips mean that you’re locked at home for every nap, don’t worry. Once your baby’s naps are more consistent, I recommend using the 80/20 rule for babies 5 months and older: 80% of the time we try to have naps at home in that “best” environment, and 20% of the time we can be flexible with naps on-the-go. I want you to have a great little napper so that your entire family can thrive.
                            IN SUMMARY
Even the best snoozers sometimes have issues getting a peaceful night’s sleep. Here’s how to handle common sleep problems in babies. In short, dealing with nighttime disruptions is simply a part of new parenthood.

Most often, temporary things like illness, teething, developmental milestones or changes in routine cause baby sleep issues — so the occasional sleep snafu likely isn’t anything to worry about.

Still, persistent sleep problems that make it hard for your baby (and you!) to get the rest you both need could be a sign of a bigger issue.

Some babies, especially older ones, can have a hard time breaking sleep habits they’ve come to like and expect, like being rocked or fed to sleep at bedtime or when they wake up in the middle of the night.

That’s why it’s helpful to know the possible reasons why your baby won’t sleep. Here are some of the most common baby sleep problems at each stage during the first year, and solutions to help your restless little one get her Zzzs.

Sleep problems: 0 to 3 months old

At the newborn stage, babies are still adjusting to a regular sleeping pattern.

Newborns generally sleep about 14 to 17 hours in a 24-hour period, waking up frequently for feedings both day and night.

A 1- and 2-month-old should get about the same amount of sleep, 14 to 17 hours a day, broken into eight to nine hours of nighttime sleep and another seven to nine hours of daytime sleep over the course of several naps. A 3-month-old needs 14 to 16 hours of sleep in a 24-hour period.

Even with all that snoozing, it can feel like your baby isn’t sleeping all that much. Very young babies often sleep in short, catnap-like spurts, in part because they need to eat so often.

So if it seems like your sweetpea is constantly bouncing back and forth between dozing and waking, hang in there. It’s completely normal right now and it will soon start to change.

That said, there are some challenges that can make sleep harder for newborns to come by. At this age, three of the most common issues are:

Resisting back-sleeping

What it looks like: Your baby fusses or won’t settle when laid on her back to sleep. Babies actually feel more secure sleeping on their tummies, but that sleep position is linked to a much higher incidence of sudden infant death syndrome (SIDS). So experts recommend always putting your baby on her back to sleep.[1]

How to solve it: If your baby just won’t settle down on her back, talk to your pediatrician, who may want to check for any possible physical explanations. Much more likely is that your baby just doesn’t feel as secure on her back.

If that’s the case, there are a few tricks you can try to encourage back-sleeping, including swaddling your baby and giving her a pacifier at bedtime. Just skip the sleep positioner, and stick with a consistent routine. Eventually, your baby will get used to sleeping on her back.

Mixing up day and night

What it looks like: Your baby sleeps all day, but then stays up all night long (not such a party for you!).

How to solve it: Your newborn’s nocturnal ways should correct themselves as she adjusts to life on the outside, but there are a few things you can do to help baby differentiate between day and night, including limiting daytime naps to three hours, and making clear distinctions between day and night (like keeping baby’s room dark when she naps and avoiding turning on the TV during nighttime feedings).

Tips for building baby’s bedtime routine

Steps to Help Baby Sleep

Restless sleep due to frequent late-night feedings

What it looks like: Most 2- to 3-month-old babies, particularly breastfed ones, still need to fill their tummies at least once or twice during the night. Waking up every two hours for middle-of-the-night chow-downs, on the other hand, is typically too much of a good thing by this point — and for most babies, not necessary.

What to do about it: First, talk to your child’s pediatrician about how often your baby should eat overnight. If you get the go-ahead to cut down on overnight feeds, ensure baby’s eating enough during the day by offering a feed every two to three hours. Then, work on slowly stretching the time between nighttime feedings.

Sleep problems: 4 to 5 months old

By 4 months, your baby should sleep about 12 to 16 hours a day, broken up into two or three daytime naps totaling three to six hours, and then another nine to 11 hours at night.[2]

How many hours should a 5-month-old sleep? These days, 10 to 11 hours of sleep at night is the norm. Your baby should also take two to three naps during the day.

Some common reasons your baby won’t sleep at this age include:

Sleep regression

What it looks like: At 4 months old, your formerly sleepy baby may be ready for anything but bedtime — even though you’re ready to drop. Welcome to sleep regression — a perfectly normal blip on the sleep radar that many babies experience at around 4 months, then often again at 6 months, 8 to 10 months, and 12 months (though it can happen at any time).

Why is this happening right now? The 4-month sleep regression typically strikes as your little one starts to really wake up to the world around her. With all this fascinating new stuff to play with and see and people to encounter, life is just too much fun at this stage to waste time sleeping.

There’s no official way to “diagnose” a sleep regression — but chances are you’ll know it when you’re dealing with it. If your baby was starting to sleep for predictably longer stretches but is suddenly fighting sleep or is waking up a lot more often, you likely have sleep regression on your hands.

How to solve it: Stick with or start your baby bedtime routine — the bath, the feeding, the story, the lullabies and the cuddles. Also, be sure your baby is getting enough sleep during the day to make up for lost sleep at night, since it’s even harder for an overtired baby to settle down at night.

Keep in mind, too, that sleep regression is temporary. Once your baby acclimates to her new developmental abilities, sleep patterns should return to baseline.

Changing nap routines throw baby off at night

What it looks like: As babies get older, they nap less. If your baby seems happy with her changing schedule and sleeps well at night, embrace this milestone and carry on. But if your little one is napping less but fussing more, or having trouble going to bed at night, she may be overtired and in need of some naptime encouragement.

How to solve it: Try an abbreviated bedtime routine before each nap (some quiet music, a massage or some storytelling) and be patient — it may simply take her longer to settle into a routine, but she’ll get there.

Sleep problems: 6 months old and up

These days your baby’s sleep pattern likely looks a whole lot different than it did just a few short months ago. At 6 months, your baby should clock 10 to 11 hours of sleep at night and take two or three naps during the day.

By 9 months, she’ll start sleeping for a little longer at night — around 10 to 12 hours — and take only two naps during the day. Around 12 months, your baby might show signs of being ready to drop to just one long midday nap (though for most babies, that happens at around 14 to 16 months)

What’s more, babies who are 6 months old and up are completely capable of sleeping through the night. And yet, there are still plenty of things that can disrupt their snooze time.

Not falling asleep independently

What it looks like: Almost everyone wakes up a couple times during the night — adults and babies alike. A lifetime of good sleep habits depends on knowing how to fall asleep alone both at bedtime and overnight, a skill babies need to learn. If your 6-month-old still needs to be fed or rocked to sleep, you might want to consider sleep training (also known as sleep teaching or self-soothing training).

How to solve it: Start by revamping the bedtime routine. If your baby’s dependent on a bottle or breast to sleep, start scheduling the last feeding a good 30 minutes before her usual bedtime or nap. Then, when she’s sleepy but not asleep, make your move and place her into her crib. Sure, she’ll fuss at first, but give it a chance. Once she learns to soothe herself — perhaps by sucking on her thumb or a pacifier (harmless, helpful habits for babies) — she won’t need you at bedtime anymore.

As long as your baby can drift off on her own, it’s fine to go in to her if she wakes up at night. That doesn’t mean you need to pick her up or nurse her, however. Once she’s mastered the art of comforting herself, your voice and a gentle stroke should be enough to get her settled into sleep once more.

How you tackle sleep training is up to you. Letting your 6-month-old (or even 5-month-old) cry for a bit before going into her usually works. Here’s why: By 6 months, babies are well-aware that crying often results in being picked up, rocked, fed or potentially all three. But once they understand that you’re not buying what they’re selling, most will stop crying and get some rest, usually within three or four nights.

Keep in mind that the American Academy of Pediatrics (AAP) recommends sleeping in the same room as your baby (but not in the same bed) for at least six months. But even if you encounter this problem when you’re still room-sharing, the basic idea behind sleep training remains the same: At the end of your bedtime routine, say goodnight and mean it — even when you hear protests and tears as you leave the room.

If your baby wakes up during the night while you’re room-sharing, it’s fine to assure your little one that everything’s okay, but have a plan in place as to how (and how often) you’ll respond to her cries.

Don’t have a plan yet? There are many sleep training strategies, so decide what you think might work best for you and give it a chance to work.

Restless sleep due to frequent late-night feedings (again)

What it looks like: By the time many babies are 6 months old, they don’t need middle-of-the-night feedings anymore. So if your baby is not sleeping without nursing and rocking first, or she still gets up multiple times throughout the night and won’t go back to sleep without the same send-off, she may have become wise to the fact that crying often results in being picked up, rocked and fed — pretty good motivation to keep on crying. (Talk to your baby’s pediatrician before cutting out night feeds.)

What to do about it: If you’re comfortable trying sleep training, it can be a good option for babies who wake up frequently to feed throughout the night. Either way, your little one needs help learning how to self-soothe so she can fall back to sleep on her own.

Waking early

What it looks like: Your baby is waking up early — and staying awake, sometimes as early as the crack of dawn.

What to do about it: If your baby is at least 6 months old, there are a few tactics you can try to get her to sleep in later, like adjusting her nap schedule, experimenting with different bedtimes and making her room more light- and sound-proof.

Teething pain keeps baby up

What it looks like: If your baby is showing signs of teething during the day — such as drooling, biting, feeding fussiness and irritability — teething pain may also be waking her up at night.[3]

Keep in mind that teething-related sleep issues can begin almost any time during the first year. Some babies get their first tooth by the time they’re 6 months old with teething pain starting as early as 3 or 4 months, while others are toothless until their first birthday.

How to solve it: While you shouldn’t ignore your baby, try to avoid picking her up. Instead, offer a teething ring, some gentle words and pats, or maybe a lullaby. She might settle down on her own, though you might have to leave the room for that to happen.

If tender gums seem very painful to her night after night, ask your pediatrician about offering some baby acetaminophen at bedtime for babies 2 months and older or baby ibuprofen for infants 6 months and older.

Sleep problems at any age

Some sleep issues can flare up at any point during your baby’s first year (and well beyond). Two big ones you might encounter include:

Disruptions in routine

What it looks like: It doesn’t take much to turn a baby’s sleep routine on its head. A cold or an ear infection can wreak havoc on sleeping patterns, as can emotional challenges such as a parent returning to work or getting used to a new babysitter.

Traveling is another surefire sleep-schedule disrupter, and major milestones — like mastering crawling or learning to walk — can also temporarily interfere with sleep.

How to solve it: Although babies with changing sleep routines can be a little fussier, you’ve got to cut your baby some slack in the snoozing department during these transitions. Do what you can to comfort your little one through the disruptions to her schedule.

Then try to get back into your regular groove as soon as you can — following the same comforting pre-bed routine in the same order as usual (a bath, then a feeding, then a story and so on).

Trouble settling down to sleep — even though baby seems very tired

What it looks like: What happens if babies don’t get enough sleep? They can become overtired — where they’re exhausted and moody but also too wired to relax.

It’s a classic case of what can happen if babies don’t get enough sleep: Your baby is cranky and showing other signs that she’s more than ready to take a nap or go to bed. And yet, she won’t actually power down.

Younger babies might fight the soothers that normally help them nod off, like rocking or feeding. And babies over 5 or 6 months who are capable of falling asleep on their own struggle to doze off when they’re put in their crib, or wake up and have a hard time falling back to sleep.

How to solve it: Put your baby down for her nap or bedtime when she’s tired, but not too tired. When you start to spot signs that she needs a rest like rubbing her eyes, yawning, looking away from you or fussing a lot, that’s your cue to get her into her crib or bassinet.

Resist the urge to get her to stay up later. Chances are it will cause her to become overtired and ultimately make it harder for her to fall asleep.

Also, try to ensure that your little one is logging the total hours of sleep she needs. If she wakes very early from her last nap of the day, for instance, consider putting her to bed a little earlier to make up for the lost shut-eye. If she has a rough night or wakes extra early in the morning, offer more naptime that day.

Sleep problems after illness

A sore or scratchy throat, congestion and fever can all make it harder for babies (and adults!) to snooze soundly.

Of course, you want to do what you can to soothe your sweetie and help her get the rest she needs, whether that means a dose of fever-reducing meds if your pediatrician says it’s okay (either infant acetaminophen for babies at least 2 months old or infant ibuprofen for babies at least 6 months old) or a quick nursing session, or holding her upright while she sleeps to ease her congestion.

But sometimes, especially if wake-ups happen for several nights in a row, it’s possible for a baby to get used to the midnight visits, snuggles and feedings. And that could potentially lead to sleep issues even after she’s feeling better.

What it looks like: Your baby’s normally good sleep habits got disrupted when she was sick, but now that she’s healthy again, she’s still waking up crying for you during the night.

How to solve it: Once your baby is back to her healthy, bubbly self during the day, it’s time to get back to the usual sleep habits at night. It might take her a few nights to get reacquainted with the normal routine, so hold steady. The more consistent you are, the sooner she’ll get the message nighttime is for sleep, not hanging out together.

Speed bumps in the sleep department are a common, and even normal, part of babyhood. The good news is that they’re usually solvable.

And even if you can’t do much to fix them  (like a newborn mixing up her days and nights), take comfort in knowing that they’re temporary. As your baby grows and changes, so too will her sleep.

 

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