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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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 June (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. ;)
ItGirl 100 Honors Black Women Who Create Culture & Put On For Their Cities
As they say, create the change you want to see in this world, besties. That’s why xoNecole linked up with Hyundai for the inaugural ItGirl 100 List, a celebration of 100 Genzennial women who aren’t afraid to pull up their own seats to the table. Across regions and industries, these women embody the essence of discovering self-value through purpose, honey! They're fierce, they’re ultra-creative, and we know they make their cities proud.
VIEW THE FULL ITGIRL 100 LIST HERE.
Don’t forget to also check out the ItGirl Directory, featuring 50 Black-woman-owned marketing and branding agencies, photographers and videographers, publicists, and more.
THE ITGIRL MEMO
I. An ItGirl puts on for her city and masters her self-worth through purpose.
II. An ItGirl celebrates all the things that make her unique.
III. An ItGirl empowers others to become the best versions of themselves.
IV. An ItGirl leads by example, inspiring others through her actions and integrity.
V. An ItGirl paves the way for authenticity and diversity in all aspects of life.
VI. An ItGirl uses the power of her voice to advocate for positive change in the world.
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This Entrepreneur Is Living Proof That Investing In Yourself Helps Shape The Life You Desire
Money Talksis an xoNecole series where we talk candidly to real women about how they spend money, their relationship with money, and how they get it.
When Jillian Smith turned 30 years old, she did what many of us do – started wondering about what the next chapter of her life would be like. She was spending her days working in the corporate world and her evenings planning events for friends and family. And by most standards, doing pretty well. But still, she yearned for more; she desired to start her own business. So, after a lot of hard work and thought, she launched OneTouch Events– all by herself.
Fast forward to today, she’s a newlywed, known for her “pretty conferences,” and works with a group of trusted contractors. Her clients range from thought leaders to speakers, business coaches, and more. OneTouch also hosts celebrations of love, like weddings and baby showers, general events, and more. Actually, they just secured their first national brand, Whataburger, where they helped the fast food chain celebrate their 1000th location at a congratulatory event in Atlanta, Georgia.
It all seems so simple, right? But my thoughts on stories like this are always, how? It’s like, okay, that sounds cool, but– how did you keep paying your bills in the beginning? Or friends and family are one thing, but when did you start finding consistent clients? Well, in this conversation with xoNecole, Jillian broke down the importance of investing in yourself, financial literacy, and how having a clear vision for your life helped her tangibly turn her goals into a reality.
Can you share some of the experience you gained from previously working in corporate America? What did you take with you to OneTouch Events?
I previously worked for Accenture, a Fortune 500 consulting firm, and it’s where I learned people and process management, organizational structure, and business methodology. It was very rigorous and fast-paced, and I was often the only Black person or woman in the room.
But I brought all of my experiences to OneTouch. It’s a boutique firm, but we run it like a Fortune 500 company. For example, before I advertised anything, I had all of our systems built. We had two websites and a clear methodology. From my entry-level roles to manager level, I took a lot of those skills with me.
Jillian Smith
Courtesy
Congrats on the current success of the business, but can you talk to me about the financial struggles you endured starting the process? Let’s take it from the top.
I experienced all the things that no one tells you about running a business. First, I created it while still working at Home Depot corporate. When I made that first leap, I didn’t understand cash flow. I just didn’t know what it took to continue running my business, paying bills, and how to structure contracts and invoices. My first financial blow was in that first couple of years. I mean, I had to actually use my 401k to keep my lights on.
There’s a notion that says, "You have to spend money to make money,” but I learned you have to invest to make money.” And that’s when things changed for me – I paid for a business coach. They taught me how to structure contracts, payments, and etc. There's a lot of free knowledge online, but sometimes those avenues don’t actually teach practicality and what you’ll need to work through. I knew the main elements because of my knowledge base, but I still needed to be educated by someone who understood the industry.
There’s a notion that says, "You have to spend money to make money,” but I learned you have to invest to make money.” And that’s when things changed for me.
What is the best and worst business advice you’ve ever received?
The worst is that you should pay attention to your competition. The reason I say that is because I work better with blinders on. I believe when you pay attention to others, you start to pigeonhole yourself. Our competition is us.
The best piece of advice is to take time to be grateful. Gratefulness has been lost in business and life. Success, business, and life isn’t promised. There are so many people that pour into us and we just have to be grateful for them.
Do you have any money mantras you practice or hold to?
On the productivity side, I’d have to say my “Money Mornings,” which is all about being first. If we’re the first to respond, the first on the books, the first consultation – usually we’ll be there first to the table. Don’t be afraid to start early.
When it comes to affirmations, I’m more biblically based, so everything that I do is just “Trust in the Lord with all your heart, lean not toward your own understanding.” Also, “And in all your ways acknowledge Him because he will direct your path.” So I trust that He will lay it out and everything will be taken care of.
Yes, I love that. Earlier, you mentioned a bit on investing; I’d like to dig into that. What does it look like for you, professionally and personally?
I’ve always looked at life transactionally. Because of that, I invested a lot in the business – I always wanted us to have updated technology and practices. I mean, I invested in a brand designer, business manager, and bookkeeper. My website isn’t just pretty, it brings in a strong ROI (return on investment).
But personally, I actively invest in self-care. It’s something we put on the back burner until you start feeling it in your body. High blood pressure, strokes, and heart attacks are real things. The event planning industry is one of the top 5 most stressful fields. It took me a while to understand the importance of self-care. But now I know you have to take care of yourself before you can take care of others. My gym membership and health is very important.
Would you consider yourself a saver or a spender?
I am a saver. I actually need to spend more on myself. I’m very conservative when it comes to my finances.
I feel like you are in the minority with that answer. Have you always been good with money?
Actually, yes, I just turned 43, and I can remember being in high school wanting a pager, and my parents told me they weren’t paying for it. I literally got a job and bought my own. So, I’ve kinda always been like that for as long as I can remember, very goal-oriented.
Jillian Smith
Courtesy
Do you have any budgeting tips for us then?
Most of us come out of college with a lot of credit card debt. So, the first recommendation is to get comfortable with how you spend and your balances. I have a spreadsheet with each card with line items and percentage rates, and I just started paying the highest down. But I also saved at the same time. If you’re new to saving, starting with a high-yield online account helps, too. Just start small. It could be $50 to auto-transfer every month, and it’ll grow it over time.
"If you’re new to saving, starting with a high-yield online account helps, too. Just start small. It could be $50 to auto-transfer every month, and it’ll grow it over time."
Out of curiosity, what’s your go-to splurge?
I love a spa. But not like the basic ones. Like, I’m going to the Four Seasons. And also, I don’t really cook a lot, so yes - I’ll eat out. I’m on Zoom like all day, every day, taking meetings, so those are my necessary splurges.
And have you reached your goal? If not, what’s next?
I’m insatiable with my goals, so no – they just keep growing. But a long-term one is to open up my own event facility, that’s in a nice area in the city. I want to be able to compete with some of the bigwigs in Atlanta.
It’s giving luxury. Finally, can you break down how you define wealth?
I’d define wealth as finance and fulfillment. In finance, it means OneTouch Events can invest in our people, our bills are paid, and we have a surplus. Like for example, last summer, I just gave the team a week off to just decompress for no reason, and we had team outings.
Personally, being wealthy is being comfortable in my skin. Last year I spent so much time with my family because I didn’t feel the need to work 24/7 like I envisioned. Wealth and fulfillment is being able to live a well-rounded life.
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