Here's How To Increase Vaginal Lubrication. Naturally.
So, before getting into how to naturally produce more vaginal lubrication, I think it's important to put on record that, when it comes to what comes out of our vagina, there's discharge, there's cervical fluid and then there's lubrication which typically happens whenever you're sexually aroused. Discharge (and to a certain extent, cervical fluid; they both tend to change somewhat throughout the month) is fluid that comes out of your vagina and consists of cells from your cervix and vagina, along with bacteria, mucus and water. Lubrication—you know, "getting wet"—is all about what happens when you're either strongly physically attracted to someone or you're in the act of foreplay. Today, we're gonna touch on how to keep the latter (sexual arousal-related fluids) flowing.
Foreplay is certainly one of the best ways to ensure that you are able to get and stay wet so that sex can be more comfortable and pleasurable for you. And, of course, there's definitely nothing wrong with using manufactured lubricant to get the job done. Still, it's also wise to keep in mind that there are things that you can do, health-wise, from the natural side of things, that can keep everything going…just as you would like it to too. So, if you're someone who lives by the motto "the wetter, the better" when it comes to sex, here are 10 ways that can help you with attaining this particular goal.
1. Drink More Water
Did you know that 75 percent of Americans are chronically dehydrated? That they only consume about 2 ½ cups of water each day? You can check out "10 Overlooked Signs That You're Dehydrated" to get a good idea of why being dehydrated tends to be so problematic. In the meantime, I'm pretty sure you can put two and two together as it relates to how not having enough H2O in your system can cause your vagina to become like the Sahara up in there. Drinking eight glasses of water each day is the traditional recommendation when it comes to staying properly hydrated. "She" will definitely thank you if you adhere.
2. Exercise 2-4 Times a Week
No matter how you're trying to improve your overall health and well-being, you're going to have a hard time finding an article that doesn't mention exercise as one way to do it. As far as lubricating your vagina is concerned, cardio, 2-3 times a week, for 20-45 minutes at a time, is great because it helps to get your blood circulation going. Your body needs this to happen because that's how your system gets the consistent oxygen and nutrients that it requires. Blood flow to your nether regions is important, especially when it comes to sexual arousal because it can intensify your orgasms. Plus, exercising also helps to keep your hormones balanced. The more balanced they are, the easier it will be for your vagina to get and remain lubricated. So, definitely make working out a part of your daily routine.
3. Take a Vitamin D Supplement
Because we've got melanin in us, it's more difficult for our bodies to produce Vitamin D. As a result, one study cites that as much as 76 percent of the American Black population is Vitamin D deficient. We need Vitamin D because it helps to strengthen our bones and muscles, helps to fight bodily inflammation and it can even assist in preventing type 1 and 2 diabetes. Not only that but there is more and more data coming out to support the fact Vitamin D that can also help to protect us—yes, Black people—from getting COVID-19. And just why does your vagina need it? Word on the street is, if you take Vitamin D in supplement form, daily, for eight weeks, you should notice less vaginal dryness and more lubrication.
Since Vitamin D is beneficial in so many other ways, it definitely can't hurt to give it a shot.
4. Also, Take a Vitamin E One While You’re at It
While we're on the topic of supplements, another one that you may want to take is Vitamin E. One of the best things about this particular vitamin is it's an awesome antioxidant that helps to protect your cells from experiencing damage. As it specifically relates to your vagina, Vitamin E has the ability to reduce vaginal atrophy-related issues. Vaginal atrophy is what happens when the walls of your vagina start to thin which can lead to dryness. In fact, the results of Vitamin E increase significantly when they are paired with Vitamin D, so hopefully that's the inspiration you need in order to take both.
5. Add Some Sea Buckthorn Oil to Your Regimen
Something that I try to do is provide a heads up on various things that may not be brought up often. In walks, sea buckthorn oil. Long story short, it's an oil that is extracted from berries that come from the sea buckthorn plant. It's actually an oil that is very popular in Ayurvedic and traditional Chinese medicines. Aside from being packed with antioxidants, sea buckthorn oil is full of mono and polyunsaturated fat which are healthy fats. This makes the oil good for your heart. It's also able to help to prevent diabetes, boost your immunity, protect your skin from UV damage, fight cancer cells and help to keep your liver in top condition. Sea buckthorn oil makes the cut in this article because it's so hydrating that it can help to relieve vaginal dryness over time. Taking it daily, for three months, should result in your experiencing noticeable improvements.
6. Consume Some Fatty Acids
Omega-3-6-9 are all considered to be fatty acids. Fatty acids are good for you because they help to build your cell membranes. Specifically, omega-3 fats can fight inflammation, strengthen your heart and decrease liver fat. Omega-6 can help to fight off chronic diseases. Omega-9 is one that your body naturally produces; it also fights off inflammation. If you eat foods that are high in omega-3 like fish, walnuts, and chia seeds and take an evening primrose oil supplement (something that I am a huge fan of) for your omega-6 fix (by the way, foods that contain this fatty acid include sunflower seeds, almonds, and cashews), they both can help to increase vaginal lubrication; especially if you're currently going through menopause.
7. Have Some Isoflavones
Sometimes vaginal dryness is the direct result of being lower in estrogen than you should be. One way to combat this particular issue is to consume more isoflavones which, at the end of the day, are nothing more than plant-based estrogen. Foods that contain soy have isoflavones in them. However, if you're not a big soy person, green peas, cherries, celery, peanuts, lima beans, chickpeas and flaxseeds contain a lower amount of isoflavones than soy does; still, they do have a good amount of isoflavones in them. Drinking some red clover tea or taking a red clover supplement is another route that you can take. Just make sure to run that one by your doctor first because sometimes red clover is so powerful that it can affect your birth control's potency.
8. Up Your Protein
Long story short, protein is a macronutrient that helps to build muscle mass. That's not all, though. Protein is necessary because our hair and nails are made up of protein. We also need protein to keep our bones strong, boost our metabolism, lower our blood pressure, repair body tissues and oxygenate our system.
Your vagina could use some protein because a lot of protein-based foods contain amino acids that produce collagen. Collagen helps to give your vagina more elasticity which improves your vagina's ability to produce more lubrication. Foods that are high in protein include red meat, poultry, fish, eggs and yogurt (also check out "Vegetarian Or Vegan? Check Out These High Protein Foods.").
9. Stand Up More Often
You know, there are a lot of articles out in cyberspace that basically say "sitting is the new smoking". One of the reasons why is because sitting for hours on end can affect our posture which can affect our blood circulation and I've already touched on how that can cause your vagina to produce less lubrication than it needs to. A remedy? Stand up more often throughout the day. On your breaks and during your lunch hour, get away from your desk and walk around a bit. Every 15-20 minutes or so, stand up and stretch for a couple of minutes. If you're conducting a meeting, opt for standing rather than sitting if you can. Standing is a simple way to get more blood flowing through your body which can help you from head-to-hip-to toe.
10. Manage Your Stress
Something else that can definitely get your hormones totally out of wack is stress. And again, when your hormones are all topsy-turvy, it can make vaginal lubrication so much more of a challenge. That's why it's important to get no less than 6-8 hours of sleep, to do things that you enjoy, practice self-care, chill out sometimes, and—oh, the irony—have sex. All of these things will keep you calm so that the juices can flow. Yes, sis. Quite literally.
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- A Beginner's Guide To Lubricant - xoNecole: Women's Interest, Love ... ›
- I Tried Cannabis Lube - Here's Why You Should Too - xoNecole ... ›
- 10 Ways To Have An "Extra Sweet" Vagina This V-Day - xoNecole ... ›
- Tea For Better Sex: Does It Work? - xoNecole: Women's Interest, Love, Wellness, Beauty ›
- Foods That Increase Vaginal Lubrication Naturally - xoNecole: Lifestyle, Culture, Love, & Wellness ›
Different puzzle pieces are creating bigger pictures these days. 2024 will mark a milestone on a few different levels, including the release of my third book next October (yay!).
I am also a Professional Certified Coach. My main mission for attaining that particular goal is to use my formal credentials to help people navigate through the sometimes tumultuous waters, both on and offline, when it comes to information about marriage, sex and relationships that is oftentimes misinformation (because "coach" is a word that gets thrown around a lot, oftentimes quite poorly).
I am also still super devoted to helping to bring life into this world as a doula, marriage life coaching will always be my first love (next to writing, of course), a platform that advocates for good Black men is currently in the works and my keystrokes continue to be devoted to HEALTHY over HAPPY in the areas of holistic intimacy, spiritual evolution, purpose manifestation and self-love...because maturity teaches that it's impossible to be happy all of the time when it comes to reaching goals yet healthy is a choice that can be made on a daily basis (amen?).
If you have any PERSONAL QUESTIONS (please do not contact me with any story pitches; that is an *editorial* need), feel free to reach out at missnosipho@gmail.com. A sistah will certainly do what she can. ;)
This Black Woman-Owned Creative Agency Shows Us The Art Of Rebranding
Rebranding is an intricate process and very important to the success of businesses that want to change. However, before a business owner makes this decision, they should determine whether it's a rebrand or an evolution.
That's where people like Lola Adewuya come in. Lola is the founder and CEO of The Brand Doula, a brand development studio with a multidisciplinary approach to branding, social media, marketing, and design.
While an evolution is a natural progression that happens as businesses grow, a rebrand is a total change. Lola tells xoNecole, "A total rebrand is necessary when a business’s current reputation/what it’s known for is at odds with the business’s vision or direction.
"For example, if you’ve fundamentally changed what your product is and does, it’s likely that your brand is out of alignment with the business. Or, if you find your company is developing a reputation that doesn’t serve it, it might be time to pump the brakes and figure out what needs to change.
She continues, "Sometimes you’ll see companies (especially startups) announce a name change that comes with updated messaging, visuals, etc. That usually means their vision has changed or expanded, and their previous branding was too narrow/couldn’t encompass everything they planned to do."
Feature image courtesy
The Brand Doula was born in 2019, and its focus is on putting "the experiences, goals, and needs of women of color founders first," as well as brands with "culture-shifting missions."
According to Lola, culture-shifting is "the act of influencing dominant behavior, beliefs, or experiences in a community or group (ideally, for the better)."
"At The Brand Doula, we work with companies and leaders that set out to challenge the status quo in their industries and communities. They’re here to make an impact that sends ripples across the market," she says.
"We help the problem solvers of the world — the ones who aren't satisfied with 'this is how it's always been' and instead ask 'how could this be better?' Our clients build for impact, reimagining tools, systems, and ways of living to move cultures forward."
The Brand Doula has worked with many brands, including Too Collective, to assist with their collaboration with Selena Gomez's Rare Beauty and Balanced Black Girl for a "refresh," aka rebrand. For businesses looking to rebrand, Lola shares four essential steps.
1. Do an audit of your current brand experience — what’s still relevant and what needs to change? Reflect on why you’re doing the rebrand in the first place and what success would look like after relaunching.
2. Tackle the overall strategy first — before you start redesigning logos and websites, align on a new vision for your brand. How do you want your company to be positioned moving forward? Has your audience changed at all? Will your company have a fresh personality and voice?
3. Bring your audience along the journey — there’s no need to move in secret. Inviting your current audience into the journey can actually help them feel more connected to and invested in your story, enough to stick around as changes are being made.
4. Keep business moving — one of my biggest pet peeves is when companies take down their websites as soon as they have the idea to rebrand, then have a Coming Soon page up for months! You lose a lot of momentum and interest by doing that. If you’re still in business and generating income, continue to operate while you work on your rebrand behind the scenes. You don’t want to cut existing customers off out of the blue, and you also don’t want so much downtime that folks forget your business exists or start looking for other solutions.
While determining whether the rebrand was successful may take a few months, Lola says a clear sign that it is unsuccessful is negative feedback from your target audience. "Customers are typically more vocal about what they don’t like more than what they do like," she says.
But some good signs to look out for are improvements in engagement with your marketing, positive reviews, press and increase in retention, and overall feeling aligned with the new branding.
For more information about Lola and The Brand Doula, visit her website, thebranddoula.com.
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Women's Voting Organization Supermajority's CIO Talks Election Issues, Minus The Drama
Voting has been a part of my life for as long as I can remember. As a child, my parents would pack my sister and me up in the car and allow us to take in the excitement of the polls during local and national elections.
Years later, in 2008, I voted in my first election for Barack Obama and emotionally celebrated his win surrounded by fellow classmates from Clark Atlanta, Spelman, and Morehouse.
I remember calling my grandmother, who has since transitioned, and hearing the passion in her voice when she explained how she’d never thought she’d see something like this happen and how much it meant to her. As I reflect, I realize it’s a combination of memories like this that undoubtedly encouraged my will to vote.
However, as an adult, my reasoning behind the practice has developed. It’s no longer just about “the right thing to do.” I feel a responsibility to myself and my future to know the issues, how they impact me, and make a difference for others.
In the times we’re in, there's so much “news” everywhere. It’s hard to distinguish fact from opinion and bias from beliefs. This is why it was such a pleasure speaking with Jara Butler, Chief Impact Officer of Supermajority. Supermajority is an organization focused on making women the most powerful voting bloc in the country. During this authentic and informal conversation, we talked about so much.
I learned about her time working with the Obama campaign and how she masterfully worked in multiple industries, and we shared some of our favorite female rap moments. However, in the snapshot you’ll read, we focused on the issues. Jara walked xoNecole through what’s most affecting women of color in this election and what we can do to be more aware. Whether you’re a politics girlie or like me, just trying to gain more insight, hopefully this convo connects with you.
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xoNecole: Let’s just jump right in. What are some of the most popular issues that you hear Black women discussing related to this election?
Jara Butler: Our sister organization, the Supermajority Education Fund, recently did some research specifically looking at young women in the age group 18 to 35, and young Black women identified their economic well-being as a priority. Right now, we're in a place where a lot of us, especially young Black women, are finding that meeting those basic needs are harder and harder.
Secondly, is Project 2025. I think Black women see it as not just something that could happen, but actively happening. For example, we’ve all been watching the case with the Fearless fund, and how it's been targeted. We know Black women are very entrepreneurial. We can go back to Madam C.J. Walker and others who have opened the door for all of us to achieve. But if those barriers are in place, we're just not going to be able to meet that.
Lastly, Repro is a very big issue. But I think looking at it holistically and not just about abortion is important. Black women are more likely to talk about this from a perspective of our reproductive health care and the lack of access due to medical racism. As a Black woman myself, who's over 40, a lot of the changes that I am making in my life are because I have to do everything I can to put myself in a position, because I know no matter what my economic status is, if I walk into a medical office, there's a good chance I'm gonna face medical discrimination. Breast cancer screenings, colon cancer screening, ovarian cancer screening, cervical cancer screenings - all of those are part of that network of reproductive health.
xoN: Another issue I’d love your insight into is our missing girls. I think it's so unbelievable how much this is swept under the rug. There are so many stories about Black women that are continuing to go missing; I don’t understand how that’s not a bigger conversation. Is this something that can be pursued on the government level and what can we do to bring more attention to this issue?
Jara: We have this list of majority rules on our website, and my favorite one is: that our government represents us. I think that we have to continue to apply pressure to our government to meet our needs. And again, women are the majority of voters. Black women, especially, are the most reliable voting bloc across all groups, and our interests right now are not being met. So yes, there is something that we can do, but I also am a big proponent of us having these conversations.
My great-grandmother was enslaved, my grandmother was born into Jim Crow, and I watched my mother face economic insecurity. I say that because, as a Black community, we have to have an internal conversation to talk about these issues, and we have to do it upfront. I think we have to get into a position of realizing that we do have power, and how we activate that power.
Our power comes from being Black folks because Black people organizing has been enough to shake up and scare people. There were laws that prevented us from congregating together, even at church, because they knew what would happen when we got together. We have to get back into that. It's not that we are not doing it, but the urgency needs to be greater. And finally, we have to get away from depending on one individual to take us there. It's gonna take all of us.
"Our power comes from being Black folks because Black people organizing has been enough to shake up and scare people. There were laws that prevented us from congregating together, even at church, because they knew what would happen when we got together. We have to get back into that. It's not that we are not doing it, but the urgency needs to be greater."
xoN: I agree completely. Now, when we started, you mentioned money. So let’s talk about it. So many of us are starting businesses and getting degrees, and I love to see it. But everyone seems to still be having a lot of the same issues around finances. What are some of the underlying reasons behind this debt that we're dealing with, and how can voting influence these challenges without getting into the individual candidates?
Jara: Hello! Let’s talk about the money! Black women have been told that if we want to move ahead, we have to have that master's degree. We have to be twice as good. So we met that measure, right? But in order to do that, we have to pay for it. Up until about the 1970s college was absolutely affordable. You could work one job and pay for college with some money left over. That has changed.
Realistically, student loans are a barrier. They are a barrier to access housing. They impact our credit, and really and truthfully, depending on how much your loans are, they could affect you paying rent. It basically creates a cycle of debt. And I have real problems with people who say, get a degree in something that's going to make money. It’s about your skills, and if you have the skills, you should be able to earn a living. That covers that.
But the fact is that student loan debt continues to increase, and there have been attempts, more than once, to try to relieve some of that pressure. The reality is that this is a squeeze. It is a conundrum, and we see efforts by the current White House administration to try to alleviate those things, even when they are stopped.
But truly, Congress needs to step in and support this, but I would take it a step further. We should be considering and looking at what it would look like if we had free community colleges. Because what we have now is two generations of borrowers, because older millennials’ children are beginning to age. Black women have the highest degree of second-degree secondary education, but we carry like 1.7 trillion in debt or something like that. I can't remember the exact number, but basically, the majority of the student loan debt is ours.
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xoN: Speaking of college, obviously there’s a lot of discussion around affirmative action in the schools and the undergoing changes. How important is it to consider this topic, and are there any new laws or policies being proposed around this that we should be aware of?
Jara: Oh my goodness, affirmative action is one of the things that we saw that our sister site, the Supermajority Education Fund, found last year as a number two issue for young women. I actually hypothesized that it was a real thing, and it was. And the reason for that is that affirmative action as a whole has been something that benefited white women more than any other group.
However, what is happening is that we’re using the word DEI in a way that is derogatory. I’ve heard people refer to it as: “didn't even earn it.” And as a Black woman who attended an amazing school, I remember being in class and having someone make that comment, knowing my grades were higher than theirs.
The fact of the matter is that we would not need these policies if we lived in an equal and equitable society. It doesn't do us any harm for us to face the facts that this country was built off the backs of enslaved people and the blood of indigenous people, and off the sweat and the tears of immigrants. But because we are unwilling to face that, we now are demonizing programs that are actually meant to create some symbol of balance.
xoN: Finally, I’ll close with this, what can we do to provide information to young people, and how do we combat all of the less than researched info?
Jara: One thing I encourage is to look at the source. At Supermajority, our social channels are information-based. We strive to provide up-to-date accurate information that is digestible to all. Media literacy is something I believe in, and unfortunately, it is something that we have a responsibility to continue to share with the community at large. So much of our world is centered on immediate info, a lie spreads faster than the truth.
We just saw that with the Olympic women's boxers, and we have to ask ourselves often: is this information accurate? Who is telling the story? Most importantly, how am I an original contributor? Not everything said needs to be shared, and not every thought needs to be public.
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