

Sex And Menopause. What You Should Know.
You know how they say that the two things that are certain in life are death and taxes? Yeah, well, if you're a woman, another thing that is sure to head your way is menopause. It's that time of life (on average, it happens for women once they turn 51) when we have gone a full 12 months without a menstrual cycle (so long as there may not have been underlying health issues that could play a valid role). It comes as the direct result of your body not producing enough estrogen for your ovaries to release an egg every month. As a result, with menopause comes the inability to conceive a child.
The reality is that even before menopause transpires, your body typically goes through stages of transition for somewhere between 7-10 years (although "official" perimenopause typically lasts for no more than four) beforehand. Your estrogen and progesterone levels tend to be on a serious roller coaster ride. Your menstrual cycle may be super irregular or spotty as all get out. You might experience hot flashes, night sweats, insomnia, weight gain, a slower metabolism, headaches, thinning hair, dry skin, breasts that are less "perky" and a lower libido. It's a lot, I know. The reason why I'm mentioning all of this is because there is oftentimes a misconception that these things are menopause when the reality is these are what can happen as you're headed into menopause. It's oftentimes referred to as perimenopause. What happens to us after menopause happens—well, we're going to look into one thing specifically today.
If you're someone who either fears the thought of menopause or you've recently gone through it and you're freaking out a bit because your sex life doesn't seem to be quite like it used to, get yourself some bing cherries or a peach (more on why in a sec) and I'll share with you some facts that can make going through this very natural stage of life so much easier to bear.
1. A Change Is Definitely Gonna Come
Menopause is interesting in the sense that, unless you had one or both of your ovaries removed when you were very young, you will definitely experience menopause at some point in your life. That doesn't mean that you'll have to go through all of the symptoms that I shared that lead up to menopause (some women experience little to none of 'em); however, you should pretty much put yourself in the mindset that some sort of change will happen—even if it's just that fact that, eventually, your period will come to an end.
And since that is due to the fact that your body is producing less estrogen (along with less testosterone and progesterone) than it used to, it's important to prepare yourself that it could definitely affect your sex drive. This includes taking longer to be aroused; your clitoris not getting as erect (or erect as quickly) as it used to; your vagina being drier; your vaginal walls becoming thinner (we'll talk more about this in a bit) and you having a more difficult time experiencing an orgasm (if you experience one at all). This actually makes a lot of sense because most of us are our horniest during our ovulation period (when our body passes an egg and awaits a sperm to fertilize it). When eggs don't pass anymore, ovulation ceases and a spike in sexual desire can tank.
I know. What a depressing way to start off an article. Yet the reality is that when you know what could happen beforehand, you can actually prepare for it. And the less shocking things are, the less traumatized you'll be and the more you'll be able to accept all of this as a new season that requires a few adjustments. Let's keep going so that you can know what some of those adjustments entail.
2. A Dip in Estrogen Can Affect Your Libido During Menopause
The reality is that estrogen, progesterone and testosterone are all natural hormones that your body produces. When there are higher levels of them in your system, that directly increases vaginal lubrication and sexual desire overall. When there is a drop in any of these hormones or there is a hormonal imbalance, all of the things that I mentioned in the intro can transpire. That's the bad news. The good news is there's estrogen therapy that is available. Your doctor may prescribe some estrogen pills, patches or even a topical cream, suppository or vaginal ring (you can read more about some of those options here).
Because I have a lot of natural health people in my space, something else that I'm aware of is wild yam extract or cream. It is an all-natural alternative to traditional estrogen therapy. Some women sing highly of its praises. If you want to avoid the potential side effects of what can sometimes come with estrogen therapy, it's at least worth looking into. Red clover and flaxseed supplements can also be helpful, considering they are phytoestrogens which is a form of estrogen. Whatever you decide to do, just remember that less estrogen tends to equal a lower desire for sex, so when menopause happens, more estrogen should be added to balance everything back out as much as possible.
3. You May Experience Some Discomfort (or Pain)
Something that a dip in estrogen can do is actually cause your vaginal tissues to become thinner and sometimes inflamed. The cause of this is the result of something known as vaginal atrophy (which can happen during menopause, breastfeeding, a partial hysterectomy or if you're undergoing cancer treatments). Along with it, other symptoms include vaginal dryness, vaginal burning, frequent urination, an uptick in UTIs (urinary tract infections), shortening and tightening of your vaginal canal, and discomfort or even pain during intercourse. If any of this becomes an issue for you, make an appointment to see your doctor so that you can be properly diagnosed and treated. Sometimes estrogen treatments or bringing lubrication into the bedroom can nip a lot of this right in the bud. And speaking of lube, the next point.
4. Getting Wet Can Be More of a Challenge in Menopause
Remember how I just stated that vaginal atrophy can lead to vaginal dryness? Sex when you're not wet (enough) definitely doesn't feel good which is why, when you're going through the transition of menopause, lubrication should become one of your best friends. Also, make sure that you're getting plenty of water (being dehydrated can affect things down below too) and that you eat foods that are known to keep your body moisturized (check out "These Foods Will Give Your Skin & Hair The Moisture They Crave"). Oh, and you might want to keep some Vitamin E oil close by. Not only can breaking open a capsule help to lubricate your vulva but it can also soothe your vaginal lining without irritating it as well. There's another thing that can help you to get wetter. It's the best thing you've probably read thus far.
5. Foreplay Will Probably Need to Be Extended
I've shared in other sex-related articles on this platform before that while it takes men somewhere around five minutes to climax, it typically takes us more like 25. Foreplay is what helps us to become sexually aroused and, once menopause happens, you'll probably need extended sessions of it. Kissing. Fondling. Some of us actually consider oral sex to be foreplay (kinda like the appetizer before the full course meal). Bringing in exercises such as orgasmic meditation as a build-up to mindful orgasms can be super helpful too.
Really, when you stop to think about it, needing more time for foreplay in order to get aroused isn't just about menopause. When you were in your 20s, the "jackrabbit sex" that a lot of us engaged in isn't appealing after 35 or so anyway. You want more time to enjoy your partner, to get all five of your senses (touch, sight, taste, smell, and hearing) involved in the experience as much as possible and to simply relax and go with the flow (pun intended and not intended at the same time). Hmph. I once had a wife tell me that she needed to use her own spit to make herself wet before sex (what in the world?!) and it had nothing to do with menopause or an underlying health issue. Her husband was just selfish AF in bed. They're divorced now.
Hopefully, as we mature, we become better lovers because we know that it's about more than just "getting to the end". If anything, menopause is a glaring reminder of this very fact. More foreplay is a good—and beneficial—thing. Get into it.
6. You’ll Need to Make Some Minor Bedroom Adjustments
Probably one of the most common symptoms that you hear about when the topic of menopause comes up is hot flashes (for the record, other things that lead to them like diabetes, birth control, an underactive thyroid, radiation therapy, pregnancy and stress). The reason behind it is, when estrogen tanks, it makes your body become way more sensitive to the shifts in body temperature (our hypothalamus) than it used to be. And here's the thing—while hot flashes are the most common (and intense) as you head into menopause, they can sometimes last well into your 80s (crazy, right?).
I don't know about y'all, but I hate a hot bedroom and shoot, while you're having sex (if it's good sex), there's a pretty good chance that it's gonna get you all hot 'n bothered, literally, on its own. You can't really control when a hot flash comes along, which is why I recommend making some bedroom adjustments once menopause happens. Turn down your thermostat to around 65 degrees. Install a ceiling fan, if you don't have one. Keep some cool water nearby. Limit how much alcohol you drink if sex is in the plans that day (because alcohol is something else that can bring along a hot flash; caffeine can too). Go with some organic cotton bedding (it's a "breathable" fabric) and sleep naked as much as you can. Sometimes the urge is there but things like a hot flash can still make you take a hard pass. Being ready for when one comes along could be another "hack" that can make sex way more pleasant for you.
7. There Are Natural Ways to Balance Your Hormones During Menopause
Menopause will definitely have your hormones going all over the place. Again, since your ovaries produce less estrogen (and progesterone), it not only takes a toll on your sex drive, it can cause you not to feel as great as you normally do. For instance, it's not uncommon for low estrogen levels to lead to depression-related symptoms and for low progesterone to lead to anxiety and migraines. Who wants to have sex when any of this is going on? That's why it's also a good idea to put your body on a regimen that can help to balance your hormone levels out naturally.
Things like reducing your sugar intake; exercises 2-3 times (for 30-45 minutes) a week; reducing your stress levels; consuming more protein; eating natural estrogen-boosting foods like bing cherries, peaches, sesame seeds, garlic, wholegrain bread, alfalfa sprouts, carrots, apples and coffee; taking an evening primrose oil supplement; taking a Vitamin B and C supplement and eating foods that are high in Vitamin E such as sunflower seeds, almonds, spinach, collard greens, red bell peppers and wheat germ oil—all of this will help to balance your hormones so that you'll feel more like your "old" self and more in the mood for sex.
8. Pay Close Attention to Your Mental and Emotional Well-Being
As a doula, something that I recommend my clients do is see a therapist/counselor/life coach at some point during their first year of being a new mom. The main reason why is because, no matter how awesome the season of being a new mommy can be, there is still some grieving that must happen and some processing that needs to work out as you release a lot of "what was" for "what is". Because the reality is, a baby changes a lot of things; sometimes you need help knowing how to work through your emotions about that.
In many ways, the same point applies to menopause. As a woman in my 40s who still has a period like clockwork (chile) and has made peace about not conceiving children, there is a part of me that absolutely cannot wait to retire this menstrual cup of mine. At the same time, I know it's also one thing to choose to not have kids; it's another to not be able to anymore.
Menopause is a common thing that is nothing to be embarrassed about, ashamed of or even uncomfortable with. Still, it's a big enough life shift that I suggest paying very close attention to how you are feeling mentally and emotionally too. See a professional. Talk to your girlfriends who may have already experienced this life phase. Be open with your partner about your feelings and concerns. While a lot of physical things can alter sex after menopause, the reality is that a lot of psychological stuff tends to go far too overlooked too.
9. Men Go Through Something Known As Andropause
Don't let the media (or the men in your life) fool you. While we're over here going through menopause, men have their own shift that's going on. It's called andropause. It's the time in a man's life (usually around 50) when their testosterone levels significantly drop. As a result, it can lead to fatigue, sadness, insomnia, increased body fat, decreased bone density, less muscle mass, less body hair, hot flashes (yes, chile)—and erectile dysfunction and a low(er) libido. If you suspect that the man in your life may be going through "the change", the best way to confirm it is for him to have a blood test in order to check his testosterone levels. Sometimes, simple things like altering his diet, getting more exercise, getting more sleep and eating testosterone-boosting foods such as tuna, beef, egg yolks, beans and fortified cereals are all that he will need. Other times, testosterone therapy may literally be just what the doctor orders.
10. Your Sex Life Can Still Be Great During Menopause
Yeah, this was a lot to take in. Believe me, I know. Yet let's make sure to end this on a really positive note. Fairly recently, I laughed as I read some social media comments (a lot of folks were haters, to be honest) about actor Suzanne Somers talking about how much she and her hubby get it in, to this day. At 74, she said it's "three times before noon" (good for you, girl!).
Now before you think she's embellishing or that's close to being ridiculous, it's been reported that two-thirds of people over 65 are still extremely interested in sex; 40 percent of people between 65-80 are still sexually active; half between 57-75 still give and/or receive oral sex (one-third between 75-85 do), and 25 percent over the age of 70 are having sex at least once a week.
Moral of the story: Aging is a part of life and, for women, menopause is sure. Neither has to be a death sentence for your libido or your sex life, though. 50s ain't old and, as you can see, folks close to their 90s are still thriving in the bedroom. At the end of the day, there's nothing to fear about menopause. Just learn more about what comes with it, factor in what you personally need to do and you should be all good. Literally. #wink
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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. ;)
Smile, Sis! These Five Improvements Can Upgrade Your Oral Hygiene Instantly
This article is in partnership with Sensodyne.
Our teeth are connected to so many things - our nutrition, our confidence, and our overall mood. We often take for granted how important healthy teeth are, until issues like tooth sensitivity or gum recession come to remind us. Like most things related to our bodies, prevention is the best medicine. Here are five things you can do immediately to improve your oral hygiene, prevent tooth sensitivity, and avoid dental issues down the road.
1) Go Easy On the Rough Brushing: Brushing your teeth is and always will be priority number one in the oral hygiene department. No surprises there! However, there is such a thing as applying too much pressure when brushing…and that can lead to problems over time. Use a toothbrush with soft bristles and brush in smooth, circular motions. It may seem counterintuitive, but a gentle approach to brushing is the most effective way to clean those pearly whites without wearing away enamel and exposing sensitive areas of the teeth.
2) Use A Desensitizing Toothpaste: As everyone knows, mouth pain can be highly uncomfortable; but tooth sensitivity is a whole different beast. Hot weather favorites like ice cream and popsicles have the ability to trigger tooth sensitivity, which might make you want to stay away from icy foods altogether. But as always, prevention is the best medicine here. Switching to a toothpaste like Sensodyne’s Sensitivity & Gum toothpaste specifically designed for sensitive teeth will help build a protective layer over sensitive areas of the tooth. Over time, those sharp sensations that occur with extremely cold foods will subside, and you’ll be back to treating yourself to your icy faves like this one!
3) Floss, Rinse, Brush. (And In That Order!): Have you ever heard the saying, “It’s not what you do, but how you do it”? Well, the same thing applies to taking care of your teeth. Even if you are flossing and brushing religiously, you could be missing out on some of the benefits simply because you aren’t doing so in the right order. Flossing is best to do before brushing because it removes food particles and plaque from places your toothbrush can’t reach. After a proper flossing sesh, it is important to rinse out your mouth with water after. Finally, you can whip out your toothbrush and get to brushing. Though many of us commonly rinse with water after brushing to remove excess toothpaste, it may not be the best thing for our teeth. That’s because fluoride, the active ingredient in toothpaste that protects your enamel, works best when it gets to sit on the teeth and continue working its magic. Rinsing with water after brushing doesn’t let the toothpaste go to work like it really can. Changing up your order may take some getting used to, but over time, you’ll see the difference.
4) Stay Hydrated: Upping your water supply is a no-fail way to level up your health overall, and your teeth are no exception to this rule. Drinking water not only helps maintain a healthy pH balance in your mouth, but it also washes away residue and acids that can cause enamel erosion. It also helps you steer clear of dry mouth, which is a gateway to bad breath. And who needs that?
5) Show Your Gums Some Love: When it comes to improving your smile, you may be laser-focused on getting your teeth whiter, straighter, and overall healthier. Rightfully so, as these are all attributes of a megawatt smile; but you certainly don’t want to leave gum health out of the equation. If you neglect your gums, you’ll start to notice the effects of plaque buildup, which can irritate the gums and cause gingivitis, the earliest stage of gum disease. Seeing blood while brushing and flossing is a tell-tale sign that your gums are suffering. You may also experience gum recession — a condition where the gum tissue surrounding your teeth pulls back, exposing more of your tooth. Brushing at least twice a day with a gum-protecting toothpaste like Sensodyne Sensitivity and Gum, coupled with regular dentist visits, will keep your gums shining as bright as those pearly whites.
Masturdating: A TikTok Dating Trend That We Should Totally Get Behind
Imma tell y’all what — it seems like not one week goes by when I don’t see some sort of so-called term that has me like, “What in the world?” For instance, when I first stumbled upon “self-partnering,” honestly, I laughed. Then shared it with some other single people as well as married folks I know. And I kid you not, every individual was like, “What the heck does that mean?” When I told them that it was yet, one more way to seemingly define single living, basically everyone’s follow-up was, “Oh, brother.”
Why can’t (more) singles just be single and be okay with that? Good Lord. Why does there need to be some sort of relational play-on-words to make it sound like we’re with someone — even if we’re not?
Now masturdating? Even though it’s not even close to being a “real” word, it’s something that also brought a laugh outta me — although it was then followed by a genuine smile. The laugh because I almost immediately caught the play-on-words. The smile was due to the intention behind it all.
If you’re not familiar with what masturdating is and you’re curious about why you should even care, take a few moments to at least skim through what it’s about and why I think participating, as a single person, is a pretty cool (and effective) concept.
@knotlukas Masturdate: a date w oneself
What’s Masturdating All About?
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Masturdating. Okay, so let the word marinate for just a moment. What does it sound like? Yeah…exactly. And since a huge part of masturbation centers around self-pleasure, it’s cool to explore how “self-dating” could produce similar (as far as pleasure is concerned in a broader sense) results. Because masturdating is all about spending quality time with yourself, pampering yourself, treating yourself— and yes, taking yourself out on dates.
Any of you who may think that masturdating is a consolation prize — and a pitiful one at that — for not being able to go out with another human being or get that dream $200 first date that social media was all in a tizzy about last year (bookmark that) — personally, I think that you’re the demographic who needs to try out masturdating first and the most. Why? Off top, I’ll share my three good reasons.
3 Reasons To Strongly Consider Masturdating
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1. It’s an intimate way to get to know yourself better. I’ve been working with couples for a pretty long time at this point and if there’s a pattern that I see arise, OFTEN, it’s that two people are oftentimes so busy trying to “find their person” that they didn’t even know who they were. As a direct result, they found themselves in a relationship with someone who only complemented the “kiddie pool version” of who they were.
That’s why it can be so beneficial to spend time getting to know yourself on the “deep end” of things: what makes you tick, what your passions are, what you want most out of life, what are your interests beyond obvious things — and masturdating can help you to discover all of this. Whether it’s traveling alone or taking out a weekend to drink some wine and journal, the more you get to know yourself, the clearer you’ll be about who complements you on a romantic and friendship level.
2. It will definitely help to boost your confidence levels. I guess since I’m an ambivert, I don’t really get why people freak out at the mere thought of going to a restaurant or movie alone. Personally, I think it requires a helluva lot more energy and gumption to wait around and plan stuff with other people (#Elmoshrug). However, whether you’re an introvert, extrovert, or ambivert, there’s no way around the fact that the more comfortable you get with doing things alone, the more your confidence levels will increase — no, soar — because of it.
One article that I read on the topic said that doing things alone can make you more creative, improve your mental health, and help you to be totally okay with being alone (so that you’re not “needy” for other people’s attention). A psychotherapist from a New York Times article on the benefits of spending time alone said, “Getting better at identifying moments when we need solitude to recharge and reflect can help us better handle negative emotions and experiences, like stress and burnout.” And when you’re able to stare negativity in its face without flinching, how could that not make you bolder, more self-secure, and hopeful about your life?
3. It will teach you to value your time more effectively. In every facet of your world, you’re gonna operate from a healthier place if you’re operating from a “full cup” rather than an empty one. When it comes to this topic, think about it — if you’re constantly waiting on someone to call you to go out or wishing for a dream date with some guy, all you’re doing is wasting precious time that you could be spending taking a cooking class or hell, hiring a chef to make you dinner at your own home.
Indeed, waiting has two sides to it: when it’s in the form of patience, it is indeed a virtue, yet when it’s wrapped up in the notion that you’re not really living life unless you have an audience…it is totally working against you. Choose wisely.
10 Solo Date Ideas To Help You To “Master” Masturdating
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So, what if you’re someone who has either never considered actually masturdating before or you don’t really know what to do beyond dinner and the movies? Here are a few ideas to consider:
1. Attend a workshop or masterclass that you’re interested in. If there’s something that you’ve always wanted to learn, sign up for a workshop or masterclass. The cool thing about this option is there are probably some in your city, as well as some that you can find online (like here) that are convenient and affordable.
2. Binge-read at a local coffee shop. Aside from their coziness and oftentimes inviting scents, I once read that a lot of us gravitate to coffee shops because we can be around people without having to actually socialize with them. So, if you want to “hang out” while still being able to enjoy a bit of solitude, take a book that you’ve been trying to finish to a local coffee shop, order your favorite latte, and sit in a big-ass comfy chair. Usually, you can sit there for hours, and the staff will be just fine with it (another bonus).
3. Have a spa day in the next town. You can never go wrong with a spa day. And while going with a friend can be fun, sometimes there’s too much talking transpiring to be able to fully chill out and relax. So, go off of the grid, get a change of scenery, and hit up a spa in the next city (or town). There are lots of studies out here supporting that day trips or “daycations” can actually be really good for your long-term health and well-being.
4. See a community play. Some of the best solo dates that I’ve ever been on consisted of taking in some of the local arts in my city. What’s really cool about this particular option is, oftentimes, they are extremely inexpensive, if not totally free of charge (in exchange for making a donation or putting money into a tip jar).
5. Plan a trip. Whenever people say something along the lines of, “If you don’t expect anything, you won’t be disappointed,” I know that they low-key have some (additional) healing to do from past disappointments. There’s simply too much intel out here to support that anticipation (of good stuff) makes us more motivated and optimistic, keeps our dopamine levels up, and makes life more exciting overall.
Since traveling alone is more cost-effective, gives you the freedom to do whatever you want (when you want), and increases the possibility of meeting new people and having new experiences on your journey — why not devote a day this weekend to planning a solo trip? All the way around, it’s good for you.
6. Try your hand at your own “$200 date.” Uh-huh. Roll your eyes if you want to, but it’s real easy to talk left about how a man should be able to just drop $200 like it’s nothing…until you actually try to do it. So yes, while taking yourself out on this type of date could serve as a bit of a reality check, it can also “scratch the itch” of waiting on some dude to do it for you. It’s also way less emotionally draining because, at least when you’re taking your own self out, it’s guaranteed that you’ll enjoy the company…right?
7. DIY some pampering. When you get a chance, check out “5 Reasons You Should Unapologetically Pamper Yourself,” “Want To Love On Yourself? Try These 10 Things At Home.,” “I’ve Got Some Ways For You To Start Pampering Your Soul,” and “When's The Last Time You Actually Pampered Your Vagina?” The bottom line here is pampering is all about, not mere self-maintenance; it’s all about treating yourself to levels of EXTREME SELF-INDULGENCE. So, if nothing else tickles your fancy on this list, at least consider doing that, chile.
8. Feed your creativity. Something that I used to be really good at is art. That said, one of my goddaughters is insanely talented, so she has reminded me to tap back into it. Also, a big part of what got me into the writing world is poetry; I actually used to be a house poet at a local spot. Sometimes, my best quality time moments with myself have been revisiting these creative sides of me — and this is definitely easier to do (and enjoy) alone.
9. Try some stargazing. When’s the last time you took a blanket into your backyard, laid down on it, and just stared at the stars for hours on end? While some say that stargazing can teach you to be mindful, others say that being in that form of nature reduces stress, while others believe that looking up at the universe at night can increase your attention span. All solid reasons to give it a shot, if you ask me.
10. DO. ABSOLUTELY. NOTHING. Let me tell you something that nobody will ever be able to make me feel bad about: doing absolutely nothing. I’ve got data to back me up. Good Housekeeping shares that doing nothing can help you decide how you want to respond or react to certain things. I like howThe Guardian says that taking this approach helps you to regain control of what you give your attention to.
TIME magazine says that it can ultimately make you more productive.BBC offers up that it can help you tap into your ingenuity.Henry Ford Health says that it can make you kinder and a better problem-solver. So, if you want to invest in yourself, do nothing sometimes.
Closing Thoughts from the Lovely Javicia Leslie
While some of y'all may know Javicia Leslie from being the former Batwoman, I discovered her back in the day from the indie series Chef Julian (and yes, "Julian" was right to say that "Mo" looks like Tatyana Ali...the real ones know). Sometimes I'll hop on her IG to see what she's got going on and this story popped up within a few hours of me penning this...so, I took it as hella confirmation.
TREAT YO SELF. WAIT FOR NO ONE.
WAIT FOR NO ONE. TREAT YO SELF.
RINSE AND REPEAT.
_____
Sooo…what kind of masturdating plans do you have for this coming weekend? While going out with others has its perks, hanging out with yourself has a ton of ‘em too. Enjoy!
No…for real. ENJOY!
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