The Power of Love…Making

Most of the topics we dive into are in some way to improve the ecosystem that surrounds our sexual systems. There are many variables that can affect whether or not your bedroom performance is up to your standards, and they’re all important.

We fail to appreciate, however, that your bedroom game can become a positive feedback loop – where the more you practice it, the better you become all around. Sex has incredible benefits for the body and the mind, and these benefits continue to improve your performance, both in and out of the bedroom.

Physical Health Benefits

Cardiovascular Health

Regular sexual activity can significantly improve heart health. It’s a form of aerobic exercise that increases heart rate and blood flow throughout the body.

Studies have shown that men who have sex twice or more per week have a lower risk of cardiovascular events compared to those who have sex less frequently. For women, sexual arousal increases heart rate and blood flow to the genitals, which can improve overall cardiovascular function.

The physical exertion during sex can be compared to moderate exercise like brisk walking or climbing stairs. On average, sexual intercourse burns about 4-5 METs (Metabolic Equivalent of Task), which is similar to the energy expended during a game of doubles tennis or a brisk walk.

Blood Pressure Regulation

Sexual activity has been linked to lower systolic blood pressure (the top number in a blood pressure reading). This effect is particularly pronounced in older adults and those with hypertension.

The release of oxytocin during sexual activity promotes relaxation and can help dilate blood vessels, contributing to better blood pressure control. Moreover, the stress-reducing effects of sex can indirectly benefit blood pressure. Chronic stress is a known contributor to hypertension, and regular sexual activity can help mitigate this effect.

Immune System Boost

Research has shown that sexually active people take fewer sick days. This is partly due to higher levels of immunoglobulin A (IgA) in their systems. IgA is an antibody that plays a crucial role in the immune function of mucous membranes.

A study at Wilkes University in Pennsylvania found that college students who had sex once or twice a week had 30% higher levels of IgA than those who were abstinent. However, those who had sex more than twice a week had lower levels of IgA than the abstinent group, suggesting that moderation is key.

Pain Relief

The pain-relieving effects of sex are due to the release of endorphins and other neurochemicals. These natural opioids can help alleviate various types of pain, including:

• Headaches and migraines
• Arthritis pain
• Lower back pain

Some studies have shown that sexual activity can lead to partial or complete relief from migraines and cluster headaches in some individuals.

Prostate Health

The relationship between ejaculation frequency and prostate health has been the subject of several studies.

A large-scale study published in the Journal of the American Medical Association found that men who ejaculated 21 or more times per month had a 33% lower risk of prostate cancer compared to men who reported 4-7 ejaculations per month.

While the exact mechanism is not fully understood, it’s theorized that frequent ejaculation may help flush out carcinogens from the prostate gland.

Mental and Emotional Benefits

Stress Reduction

Sex is a powerful stress-buster. During sexual activity, the body releases a cocktail of chemicals that promote relaxation and reduce stress:

• Oxytocin: Often called the “cuddle hormone,” it promotes bonding and reduces anxiety.
• Endorphins: Natural pain-killers that also induce feelings of euphoria.
• Dopamine: The “feel-good” neurotransmitter associated with pleasure and reward.

These chemicals work together to lower cortisol levels, the primary stress hormone, leading to a sense of relaxation and well-being that can last well beyond the sexual encounter itself.

Improved Mood

The mood-enhancing effects of sex are both immediate and long-lasting. The release of dopamine during sexual activity creates feelings of pleasure and satisfaction. Oxytocin promotes feelings of affection and bonding, which can improve overall emotional well-being.

Regular sexual activity has been linked to higher levels of satisfaction with mental health, relationship quality, and overall quality of life. A study published in the journal “Psychological Science” found that sexual activity predicted increased positive mood the next day, suggesting that the mood benefits of sex can extend beyond the immediate encounter.

Enhanced Sleep

Post-coital sleepiness is a well-known phenomenon, largely attributed to the release of prolactin after orgasm. Prolactin is a hormone that is linked to feelings of sexual satisfaction and also plays a role in sleep regulation.

The combination of physical exertion and the release of oxytocin and endorphins can lead to deeper, more restful sleep. Better sleep, in turn, is associated with numerous health benefits, including improved immune function, better cognitive performance, reduced risk of chronic diseases and increased testosterone production.

Cognitive Function

Emerging research suggests that sexual activity might have cognitive benefits, particularly in older adults. A study published in the Archives of Sexual Behavior found that older adults who were sexually active scored higher on cognitive tests than those who were not sexually active. The cognitive benefits may be due to several factors:

• Increased blood flow to the brain during sexual arousal
• The stress-reducing effects of sex, which can improve cognitive function
• The social and physical engagement involved in sexual activity, which can help maintain cognitive health

Relationship and Social Benefits

Increased Intimacy

Regular sexual activity can significantly enhance emotional intimacy between partners. The release of oxytocin during sex promotes feelings of bonding and attachment. This can lead to:

• Increased trust between partners
• Better communication
• Higher relationship satisfaction
• Greater emotional support

Studies have shown that couples who maintain a satisfying sexual relationship report higher levels of relationship satisfaction and are more likely to stay together long-term.

Improved Self-esteem

A healthy sex life can boost self-esteem in several ways:

• Body image: Sexual activity can increase comfort and satisfaction with one’s body.
• Feeling desired: Being sexually desired by a partner can enhance self-worth.
• Mastery and competence: Developing sexual skills and pleasing a partner can increase feelings of competence.

Improved self-esteem can have far-reaching effects, influencing professional confidence, social interactions, and overall life satisfaction.

Physical Fitness and Body Function

Calorie Burning

While sex shouldn’t be considered a replacement for regular exercise, it does provide some physical benefits:

• On average, men burn 101 calories during a 30-minute session, while women burn 69.
• More vigorous sex can burn up to 150-300 calories per hour.
• Regular sexual activity can improve flexibility, muscle tone, and cardiovascular endurance.

Pelvic Floor Strength

Sexual activity can serve as a workout for the pelvic floor muscles. Strong pelvic floor muscles are crucial for:

• Preventing urinary incontinence
• Improving sexual sensation and orgasm intensity
• Supporting pelvic organs

Hormonal Balance

Regular sexual activity can help regulate hormones in both men and women:

• In men, it can help maintain testosterone levels, which is important for bone density, muscle mass, and overall health.
• For both sexes, sex can help balance estrogen and testosterone levels, which play roles in skin health, bone strength, and mood regulation.

Practice Makes For More Perfect

The goal should never be perfection, because it’s inherently difficult to define and therefore, unattainable. But there is nothing wrong with striving for being more perfect – for improving on your already perfect self.

If we’re looking to improve in our sexual performance, there’s a lot to consider. Our diet, exercise, stress reduction strategies, sleep hygiene and metabolism all play a large part in our ecosystem…and improving all of them will improve our bodies all around. But if our goal is improved sexual performance, the best way to test all of the ways our other strategies are working for us, is to make it a consistent part of our lives.

Doing this, we can reap the physical, mental and emotional benefits of the act itself, as well as reinforce the benefits of changing our lifestyles to support our sexual ecosystems.

References

Rogers, Pamela. “The Health Benefits of Sex.” Healthline, Healthline Media, 12 Apr. 2023, www.healthline.com/health/healthy-sex-health-benefits.

Schmidt, Nicole. “10 Surprising Health Benefits of Sex.” WebMD, WebMD, 2024, www.webmd.com/sex-relationships/sex-and-health.

“5 Benefits of a Healthy Sex Life.” Cleveland Clinic, Cleveland Clinic, 12 Aug. 2024, health.clevelandclinic.org/benefits-of-sex.

Liu H, Waite LJ, Shen S, Wang DH. Is Sex Good for Your Health? A National Study on Partnered Sexuality and Cardiovascular Risk among Older Men and Women. J Health Soc Behav. 2016 Sep;57(3):276-96. doi: 10.1177/0022146516661597. PMID: 27601406; PMCID: PMC5052677.

Morales-Brown, Peter. “HEALTH BENEFITS OF SEX: Research, Findings, and Cautions.” Medical News Today, MediLexicon International, 2023, www.medicalnewstoday.com/articles/316954.