We’ve Got Some All-Natural Ways To Increase Stamina & Sensitivity
Is your man an outlier? If your initial response is "Umm, in what way?", in the context of this piece, I mean when it comes to how long he can last in bed. Yeah, initially, I wouldn't have used that word in the sexual sense either but apparently, if a man can go for 21 minutes or so, that's what he's considered to be. If he can hang in there between 4-11 minutes, he's average and if he can go for 53 minutes, he's on something; sorry, I mean he's a marathoner.
The relevance in those well-phrased measurements is the fact that, whenever I ask women what they desire more from their partner, stamina is usually what comes up. And, when I ask them what they wish they had more of, typically, it's sensitivity. They either want to tap into their erogenous zones more or, they want to find a way for sexual stimulation to feel more intense during sex.
While there is no magic potion that you or your partner can take to instantly remedy either of these concerns, there are some holistic approaches to both that are safe, effective (in more ways than one) and affordable.
If you want to make your man an outlier or you want to turn up the heat a bit in your own "sweet spots", try adding some of these herbs, foods and items to your health regimen.
1.Damiana
I must admit that, when I first learned about Damiana, I smiled. My first love's name is Damien. My late fiancé's name was Damien. One of the most unique relationships I've ever had with someone, his name is also Damien. And in their own ways, they're all pretty sexy so, there's that.
Outside of my own little exclusive Damien journey, Damiana is a wild shrub-turned-herbal supplement that is used to treat headaches, depression and constipation. It's also great at reducing PMS symptoms, treating insomnia and even relieving symptoms related to anemia and diabetes.
On the sex tip, Damiana is dope because it lowers stress levels, improves a bad mood, increases vaginal lubrication, intensifies orgasms and gives you more energy so that you can go a few rounds (if you want). Yeah, Damiana is that one.
2.Vitamin B12 Foods
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Vitamin B12 is something that we all need that far too many of us are deficient in. So, how do you know that you are lower in this vitamin than you should be? Do you feel lightheaded and weak? Are you gassy or constipated? Do you feel depressed or have you been experiencing memory loss? Do you feel numbness or tingling? If so, go see a doctor, just to make sure that it's not something more serious. If it isn't, eating foods high in B12 (like chicken, tuna, salmon, liver and eggs) can help to get you back on track. As a bonus, Vitamin B12 foods also support bone health, relieve anemia and help to put you into a better mood.
B12 is a must-have for sexual sensitivity because it manufactures healthy red blood cells which keeps your nerve endings, including the thousands that are in your clitoris in tip-top shape. B12 also triggers histamine into your system. That's awesome because you need that in order to have an orgasm.
3.Basil
Basil is an herb that is bomb for so many different reasons. It lowers your blood pressure, fights to prevent breast cancer, increases mental alertness, reduces stroke damage, stabilizes blood sugar, decreases tooth decay and relaxes blood vessels.
It's that last benefit I mentioned that helped basil to make this particular list. Not only does the smell of basil help to get your (and his) juices flowing, it increases blood flow, including down in your genital region. The more circulation you've got, the more intense things will feel.
4.L-Arginine
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On its own, arginine is an amino acid that changes into nitric oxide. We need this because nitric oxide is a neurotransmitter that relaxes blood vessels and increases blood circulation. L-Arginine is known to dilate clitoral blood vessels and, when they are wide open, sexual sensitivity is off the charts! (Other benefits of this supplement are that it enhances your workout performance, treats burns, heals wounds, reduces anxiety and controls blood sugar in diabetics).
A lot of people take L-Arginine in supplement form, but if you're curious, foods that contain arginine are brown rice, peanuts, sunflower seeds, spirulina and (yum) chocolate.
5.Black Raspberries
Did you know that July is when National Kissing Day (July 6) and National Orgasm Day (July 31) are celebrated? Good thing too because black raspberries are only in season during this month and it lasts for only a few weeks too.
Whether you decide to snack on them raw or make some homemade black raspberry ice cream or black raspberry muffins, you'll be doing your body a lot of good. Black raspberries are loaded with antioxidants that help to fight off free radicals, cancer cells and tumors. Black raspberries also have a great reputation for improving vision, keeping your heart healthy and, the ellagic acid that's in them, can help to prevent birth defects if you happen to be pregnant.
Black raspberries are also a phytochemical-rich food that not only boosts libidos in men and women, it gives them both a lot more endurance too (it's best to eat a handful, for 3-5 days, before gettin' it in, in order to get the best results).
6.Less Shrimp, Sugar and Soy
We've spent quite a bit of time touching on what you should consume, but there are some things that you shouldn't. Let's start with shrimp. Shrimp tends to contain pesticides and pesticides are known for being endocrine disruptors which basically means that they take male and female hormones on roller coaster rides. In fact, a lot of shrimp has the mutha of all pesticides, 4-hexylresorcinol, in it.
Sugar isn't good for your sex drive/life because it triggers stress and anxiety and also drains you of your energy. In men, it lowers testosterone levels too. Low testosterone, low sex drive. Oh, and soy. Soy can be unhealthy, on so many levels. Sexually, because it contains phytoestrogens. Yep, soy has a form of estrogen. When too much of this is in your system, it also can alter your hormones and tank your libido as well.
7.A Diffuser
One of the best things about sex is, if it's done right, it incorporates all five of your senses, smell included. Smell actually plays such an important role in sexual arousal that one study says that the better your sense of smell is, the more enjoyable sex will be.
So, what scents will heighten your sexual sensitivity? Rose, neroli, sandalwood, jasmine, cinnamon, patchouli and ylang ylang essential oils, for starters. You can mix them with a carrier oil like grapeseed, sweet almond and avocado, warm the combo up and have an impromptu couple's massage. Or you can put a combination of the oils into a diffuser which will make your bedroom—or wherever you plan on gettin' it on—smell absolutely amazing.
8.Abdominal and Glutes Exercises
Did you know that we naturally have more stamina than men? This means that we've got more power to endure (wink). But if you want a little more, exercising is the way to get more. If you focus on your abdominal muscles—by doing exercises like sit-ups and planks—it will give you more balance and keep you from feeling as much back pressure or pain. If you work on your glutes—by doing squats and hip extensions—it will loosen up your hips and make it easier to try more sexual positions.
What exercises does your man need to do to build his stamina up? From what I've read—cycling, swimming, high-intensity lifting, stair climbing and jumping rope will definitely do his body and sexual performance a lot of good. Oh, and having sex with you more often. That'll help too.
9.Dirty Talk
When you get a chance, check out Medical Daily's article "The Science of Dirty Talk and Why It Increases Sexual Pleasure". It talks about how our brains are one huge erogenous zone, how the more we talk about sex, the more pleasurable sex is and, how liberating dirty talk can be because it breaks us out of our prim and proper shell, lowers our inhibitions and helps us to express our needs and wants to our partner in a very sensual and alluring kind of way.
If you've never really tried it before, simply whispering what you like or what you would like to transpire is a great way to get things going. Dirty talk has a way of, as Kelly Rowland once sang, keeping you and your partner extremely motivated. (Go…go…go…GO!)
10. Lots and Lots of Lube
If you want to skip all of the supplements, foods and exercise tips, something else that can take your sexual sensitivity up a few notches is lubricant. The more, the better too! The wetter sex is, the more enjoyable, intense and longer-lasting it tends to be. Lubricant also reduces the friction of condoms which makes them less likely to break and helps to prevent microscopic vaginal tears, which means having less of a chance of contracting an STD/STI.
Just make sure that if you're going to buy lube that you go with something like a silicone brand (they're waterproof and also won't damage condoms). Or, if you're going to go with something more natural like coconut oil (a fan favorite, even among medical professionals) that you use it for unprotected sex ONLY; with condoms, the oil can break down its effectiveness. What's natural that is also condom-friendly? Aloe Vera, but make sure that it's 100 percent pure so that the other ingredients won't throw off your vagina's pH balance. Have—lots and lots of—fun!
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Want more stories like this? Sign up for our newsletter here and check out the related reads below:
4 Healthy Foods That Increase Sexual Pleasure
How To Eat Your Way To Better Sex
Foods That Keep Your Vagina Smelling Right (And The Ones That Don't)
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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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So, here’s the deal: if you’re over the age of 35, perimenopause can last anywhere from a few months to an entire freakin’ decade. And so, if you’re wondering why I’m talking about menopause more often these days…now you know.
Okay and just what does perimenopause and especially menopause have to do with your skin? Chile, where do I even start? SMDH. Probably the easiest way to explain it is that when your estrogen and progesterone levels drop (which is what automatically happens during that time of life), it can directly impact how your skin both looks and feels. Your skin may feel drier, thinner, or appear less “full” (meaning plump) — and all of that can make it look older than you want it to.
Honestly, that’s why a lot of skincare products are marketed as being “anti-aging”; it’s their gentle way of saying skin that is perimenopausal or menopausal. In fact, I actually read that during the first five years of menopause, it’s pretty common to lose as much as 30 percent of the collagen that’s in your system (check out “We Lose Collagen As We Age. 10 Ways To Naturally Boost It.”). And since collagen plays such a significant role in your skin retaining moisture, having elasticity, and avoiding the fine lines and wrinkles that most of us would prefer to put off for as long as we possibly can, it’s important to do what can be done, even now, to keep a youthful and radiant glow.
So, let’s get into it. Because there is indeed such a thing as menopause skincare (the anti-aging industry brings in literally billions of dollars every year because of it), I want to share 12 things that you can proactively do to care for your own skin: whether you’re in perimenopause, menopause, post-menopause or just…curious.
1. Eat More Phytoestrogens
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Okay, so since you lose quite a bit of estrogen during menopause, if you don’t want your skin to look like you did, you should consider consuming some phytoestrogens. Those are foods like dried fruits, garlic, plums, pears, apples, onions, and collards that come from plant-based estrogen. Since phytoestrogens are able to do everything from bring more hydration into your skin to boost your collagen levels, if you want to “push pause” on the aging process of your skin from the inside out, eating phytoestrogens is certainly one way to do it.
2. Also, Consume More Collagen-Enriched Foods
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We already touched on what collagen is able to do, which is why it’s a good idea to eat foods that are rich in this particular structural protein as well. Chicken, broccoli, bone broth, berries, cashews, egg whites, and citrus fruit can get you right in this department. Know what else can? Green tea.
3. Enjoy Some Dark Chocolate
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Women who are postmenopausal should consume dark chocolate on a consistent basis because it helps with their heart health. Something else that research reveals is dark chocolate is great when it comes to boosting cognitive function (which can also decline during menopause when it comes to your memory). Your skin could use dark chocolate because it increases blood circulation to it. Also, dark chocolate can protect your skin from damaging UV rays. And since dark chocolate helps to reduce stress, that is just one more reason to snack on it — and perhaps why you should consider applying a dark chocolate face mask a couple of times a month, too (you can check out some more info via StyleCraze on all of that here).
By the way, it should go on record that the key is not to pick up a Hershey’s bar on your way home. You need to eat the kind of dark chocolate that contains no less than 65-70 percent cocoa. Yep, the less sweet and more chalk-like it tastes, the better (just sayin’).
4. Put Aloe Vera Juice in Your Drinks
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The antibacterial, antioxidant, and anti-inflammatory properties in (pure) aloe vera juice can do wonders for your system. Not only is it full of antioxidants and vitamin C, but aloe vera juice can also help to improve digestion, regulate your blood sugar levels, improve your oral health, soothe heartburn, and keep your vision healthy and strong. As far as your skin goes, aloe vera juice will definitely help it to maintain a proper level of moisture. As a bonus, it can also help to increase collagen production and improve elasticity in your skin.
Oh, if the thought of drinking aloe vera juice straight makes you slightly want to throw up in your mouth, take it from me that if you put a tablespoon in your juice or smoothie, you will hardly even notice that it’s there.
5. Up Your Water Intake
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Our bodies are made up of mostly water; so, of course, we need it. How much? For regular maintenance purposes, many health experts say that we, as women, can benefit from nine cups a day. If you want to shed a few pounds, 1-2 liters are recommended. And when it comes to dealing with menopause, in general, and avoiding dry skin that comes from it, at least do the bare minimum (although adding a couple of glasses of water to that would be ideal). The bottom line here is hydrate, hydrate, HYDRATE. If you want to get a leg up on menopausal skin, that’s gonna be how you do it best.
6. Take a Probiotic
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You’re gonna be hard-pressed to read something on gut health and not see a probiotic mentioned (check out “80% Of Your Immunity Is In Your Gut. Take Care Of It Like This.”). That’s because there is plenty of data out here to support that taking a probiotic can do wonders for keeping your intestinal health in great condition. Your skin will thrive off of a probiotic because, not only is it proven to decrease the amount of water that your skin loses, but it also helps to improve the quality of your skin too.
7. “Seal Your Skin” with Marula Oil
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If you want your skin to look as young as it possibly can, it’s always a good idea to look for products that contain a lot of antioxidants, essential fatty acids, and amino acids; one of those is marula oil (which is an oil that comes from marula fruit). In fact, one of the reasons why it gets a shout-out here is a lot of skincare experts recommend that you use it to “seal in moisture.” And since that is a great way to keep water in your skin (for longer) after taking a shower or bath, if you’re looking for the perfect oil to keep your skin feeling super soft and hydrated, hours after washing up, marula oil is one to keep in mind (plum oil is pretty bomb too, by the way).
8. Hyaluronic Acid Is Your Friend
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Over the past several months, something that I’ve been becoming more and more of a fan of is hyaluronic acid (check out “Why Your Skin, Hair, And Nails Need Hyaluronic Acid Like...Yesterday”). As far as menopause goes, it can actually help to naturally treat vaginal atrophy in postmenopausal women. Also, when it comes to your skin, since it actually has the ability to make it more flexible — well, that can make fine lines and wrinkles less of a visible issue.
9. Do Chemical Peels
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Last fall, I wrote an article for the platform entitled, “I've Been Doing At-Home Chemical Peels. Here Are The Pros And Cons.” I did it because, ever since I started doing chemical peels, I’ve started to see a nice shift in both the appearance as well as the texture of my skin. Anyway, since fine lines and acne are two things that oftentimes come with menopausal skin (more on pimples in a bit), and that is just what chemical peels help to treat, applying them on a consistent basis could be a wise move. You can get a potent chemical peel from a skin professional, or you can do what I do and go the lighter route at home. I’ve had no regrets (other than not fully following the directions and getting a mild chemical burn on my face once in the beginning) since doing so.
10. Try CeraVe (No Joke)
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I can’t remember the last time that I watched television, and a doggone CeraVe commercial didn't come on at some point. Personally, I’ve never used any of the products before — I might consider it now, though. Apparently, “the ceramides in CeraVe” are exactly what our skin is longing for during perimenopause and menopause. Long story short, ceramides are the fats that are in our skin cells; they actually make up around 30-40 percent of the outer layers of our skin. And since you not only lose quite a bit of ceramides during menopause, their structure tends to change too — next time you’re at the store, picking up a CeraVe moisturizer certainly couldn’t hurt.
11. Do Research on “Menopausal Acne”
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It’s like it never ends. Lawd. Okay, so why in the world, would we as grown-ass women, end up with acne? The bottom line here is just like hormonal fluctuations can trigger breakouts in teenagers, pretty much the same thing can happen to us during perimenopause and menopause. From what I’ve read and researched, as far as how to treat it, you can do similar things that you did as an adolescent (if acne was an issue), including applying benzoyl peroxide and topical retinoids. Although, if you’ve never been to a dermatologist before, this may be the time to do it. They may be able to customize a skincare regimen that can make getting through this season of acne a lot easier for you.
12. Don’t Forget About Sunscreen
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Even though we’re more melanated than any other demographic (and I love that for us!), it is ridiculous to think that skin cancer cares about that. Know what else some of us need to let go of? The belief is that we only need protection from the sun during the summer months. Listen, so long as the sun is shining, rays are beaming, and they can ultimately damage our skin (even in the wintertime). And since menopause makes skin thinner, which ultimately means that it’s more vulnerable, you definitely need to make sunscreen a part of your daily skincare routine, now more than ever. You can check out a list of some of the best sunscreens for our complexion(s) here.
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Menopause skin prep. Chile, you ain’t gotta tell me — I’m right there with you, somewhere in perimenopause. Hopefully, this intel will make shifting into the transition easier to bear…so that “Black not cracking” can remain intact. Even during the seasons of (perimenopause) and menopause.
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