Most couples, especially those in long-term relationships, want to improve intimacy. When a relationship is new and fresh, passion is more fiery and everything is exciting. But as couples stay together longer, the flame has a tendency to begin to lose its heat.

Although intimacy and passion certainly aren’t everything in a committed relationship, it’s safe to say that most individuals value these aspects when with a partner. This means you likely consider intimacy fairly important in your own romance life.

You may find it surprising, then, that roughly half the population is unsatisfied in the marital bedroom! This half also believes that their intimate lives aren’t exciting enough and consider their bedroom activities mediocre. Two-thirds would like to have intimacy more often. As such, according to this survey, the need to improve intimacy is certainly present.

Luckily, new research has found ways that are scientifically proven to help boost this passionate connection between partners. Here’s how researchers explain how to improve the intimacy in your relationship.

1.    HARMONIOUS SE#UAL PASSION VS OBSESSIVE SEXUAL PASSION

In order to better understand how intimacy works and what makes it good, let’s take a look at science. Specifically, let’s talk about the research done by Robert Vallerand, Frédérick Philippe, and their team.

These researchers conducted different types of studies that focused on a dualistic model to understand intimacy. Essentially, they were able to categorize the types of sexual passion into two different kinds. Understanding these types could improve intimacy in your relationship, so let’s dive in.

HARMONIOUS SEXUAL PASSION

The kind of sexual passion that is best for a relationship is known as harmonious sexual passion. Simply put, this variety of passion is harmonious with all other aspects of the relationship. This allows that passion to integrate seamlessly into a couple’s lives, and it does not create conflict with other aspects of a relationship.

Supposedly, those who practice this form of sexual passion are able to enjoy spontaneous and less inhibited intimacy with their partner or partners. This also leads to lesser conflict overall and can prevent intrusive passionate thoughts. These individuals also improve their times of intimacy because they have positive control over their typical intimacy drive.

OBSESSIVE SEXUAL PASSION

So, you now know about the good type of sexual passion. But what’s the less favorable one? This is known as obsessive sexual passion. Essentially, this stems from sexualities that are not easily integrated with other aspects of self and the lives of those in relationships.

Those who experience obsessive sexual passion might consider intimacy a prize or a goal to achieve. This is an unhealthy way to think of intimacy and can cause less enjoyment when that goal is finally reached. This type of sexual thought is linked to a number of problems, including:

• Extreme reactions to rejection
• Deterioration of long-term relationships
• An overt sexual interest in others, even when in a monogamous relationship
• Higher chance of infidelity

It’s important to note that this doesn’t mean you can’t have a high intimacy drive, or that you can’t have many consenting sexual partners. It means that your sexuality should be an integrated part of you, not a ruling motivation or obsessive desire. Intimacy shouldn’t be considered a reward so much as an activity to be enjoyed together!

2.    OPENNESS AND HONESTY

Of course, the effort to improve intimacy is about more than just what you do in the bedroom or how you think about intimacy. Often, the state of a relationship’s intimate life has roots in the overall health of the partnership.

Being open and honest is crucial for a good intimate life. If you don’t feel comfortable talking to each other with an open heart and mind outside of the bedroom, the connection you forge sexually will feel artificial and closed off.

At the beginning of a relationship, it’s customary to get to know each other. People practice self-disclosure to find out about the other person. This helps those in a budding relationship feel closer.

Research has found that self-disclosure mixed with eye contact can actually lead to an instant bond between two complete strangers. This proves that self-disclosure is necessary to improve intimacy.

But as the relationship goes on, you may find fewer things to talk about. You and your partner will know most things about each other. On top of that, revealing brand new secrets can feel more risky when you’ve been together for a long time.

A good, healthy relationship involves honesty and openness. This includes feeling safe being vulnerable with each other. You should be able to talk about serious or frightening issues. Some examples are:

• Financial management
• Parents and families-in-law
• Having and raising children
• Emotional baggage
• Controversial thoughts and opinions
• Wants and needs
• Sexual fantasies
• Finding compromise
• Death

Take the time to be vulnerable with your partner. Spend an evening sipping wine and talking about deeper issues. It can be daunting, but practice positive thinking! You’ll be surprised how refreshing this open honesty can be. Sharing your feelings and being communicative can lead to positive change in the bedroom.

3.    COMMUNICATE ABOUT INTIMACY TO IMPROVE INTIMACY

Many couples make the mistake of assuming their partner should inherently know how to please them in bed. These types of assumptions are exactly what cause dissatisfaction in the bedroom.

There also seems to be the idea that giving instructions during intimacy is inherently unsexy, but that is far from the case! Think about it, and try not to blush: don’t you like hearing the words “right there,” “so good,” and so on?

While you and your partner are in bed, don’t be afraid to communicate. Take their hand and guide them, showing them how to touch you. Give directions if needed. Your partner can’t please you if they don’t know how. On the other hand, faking enjoyment will tell them that you like all the things that don’t actually work for you.

On top of that, many women have also been raised to find their sexual desire somewhat shameful. As a result, they neglect to experiment with their bodies and get in touch with what they like. Of course, this can happen with men too, though less commonly.

Regardless of your gender identity, if you’re someone who doesn’t truly know what you want or need in the bedroom, it’s time to find out. Ask your partner if you can discover that together. Or, if you prefer, take some time to lavish love on yourself and find out what truly makes you tick!

In addition, don’t be afraid to bring up sexual fantasies with your partner. Want to try out a new kink or fetish? Enjoy a specific type of intimacy? Thinking of bringing toys into the bedroom? Discuss these ideas! You might be shocked to find out that you and your partner are into the same things.

4.    SWITCH THINGS UP

There’s nothing wrong with intimate acts that are familiar and you know you both enjoy. But only doing that and nothing new for years can grow monotonous. When intimacy feels like nothing more than a routine act, you’ll get bored and dissatisfaction will grow.

Even subtle changes to the bedroom can spice things up. For example, you can:

• Introduce a toy
• Try roleplay
• Indulge in fantasies
• Light some candles
• Sprinkle some rose petals
• Wear some sexy lingerie or an alluring outfit
• Give each other massages
• Play some sensual music
• Play a raunchy movie
• Go to a hotel room

You and your partner deserve better than lazy, boring intimacy. Put energy into making it fun and exciting for the both of you!

In addition, switching things up doesn’t just apply to the bedroom. When was the last time you and your partner went on a real adventure? Here are some examples of fun things you can both do that will get your blood pumping and adrenaline rushing:

• Exploring a place you’ve never been
• Eating at a restaurant you’ve never tried
• Setting aside a weekend for a mini-vacation
• Rock climbing
• Rafting
• Skydiving
• Hiking
• Buying new things for your home
• Playing games together
• Going dancing

On a personal level, you can also indulge in mini-adventures that change up your routine. This includes:

• Buying yourself something
• Going out with friends
• Singing or dancing to music you love
• Trying a new class
• Eating somewhere new

Trying new things boosts the release of dopamine, according to this study. This neurotransmitter actually plays a big role in one’s drive. As such, new bursts of dopamine can improve intimacy in your relationship pretty drastically!

5.    DIET AND EXERCISE

Your lifestyle and overall health always affect your intimate life. If you and your partner spend a lot of time gorging on pizza and junk food, or if you’ve both gotten out of shape, this could play a role in your intimacy.

That’s right, intimacy is about more than just positive thinking. Your state of health can completely change your intimate drive and that side of life. So if you need a reason to work out, this is a fairly good one. Exercising together can make you closer and is an active effort you can both make for positive change.

Naturally, sleeping is one of the most essential things we can do for the sake of our health. If you lack sleep it may be very dangerous for your health. Nevertheless, are you familiar with the fact that if you sleep naked this will provide more benefits than if you sleep clothed? Actually, less than 10% of Americans sleep naked. What sleeping naked does is offer amazing health benefits, both physically and psychologically.

What Happens if You Sleep Naked?

1. Improves the Skin’s Repair Processes

If you sleep naked the skin will repair itself more easily. What will happen is the sebaceous glands will work at full capacity and the skin will absorb the nutrients more quickly. Also, the body’s metabolic rate will improve.

2. Reduces Pain

Sleeping naked will stimulate circulation and reduce pain, especially that one in the abdominal area. Due to the pain relief, you will start to feel more comfortable and you will sleep tighter.

3. Boosts the Energy

If you have a good night’s sleep, which you will if you sleep naked, your energy levels will get increased. This will help you have sufficient energy through the day.

4. Feeling More Frisky

Skin to skin contact increases the bonding hormones like oxytocin and this will make you more sensitive to your partner’s touch. Also, this will strengthen the feelings of trust, connectivity and lower the heart rate.

5. Promotes Weight Loss

Due to sleeping naked, the cortisol levels will increase, and not only you will sleep better, but the weight loss process will be promoted as well. If you want to lose some weight, this is the solution.

6. Prevents Bacteria

Sleeping naked can prevent the growth of yeast and bacteria. Also, this will dry out the spots of perspiration and keep the body comfortable.

7. Improves Sleep

If it was not obvious by now, sleeping naked is better for sleep than sleeping with clothes. What happens is the body temperature declines and if you wear clothes, the cycle is disrupted. Thus, you will toss and turn and have irregular sleeping patterns. While, if you sleep naked, this will promote the sleep quality and you will sleep like a baby.

If you needed some reasons to sleep naked, we offered you 7 of them. If this is not enough to make you sleep naked, we do not know what is. Just embrace this and start sleeping naked, your health will improve and you will sleep like a baby.

Today more then ever everyone wants to learn how to lose face fat. This is because the first part from the body that people notice is the face. Unfortunately, most of the people have face fat issues. But, all of them wants to look beautifully especially in the face as their models.

he most annoying thing is that face fat is almost impossible to get rid of. You can still have the chubby face even if you have lost weight and get the figure of your body as you imagined. So it’s not easy to lose face fat and can take a lot of work.

It’s not too difficult to get the looks of a model and losing face fat. That’s why we came up with 7 proven exercises. If you use them, you will be able to lose your face fat with minimal fuss, easily, and quickly.

Even if we are not overweight and on the average side, chubby cheeks and double chin, can make us look fat because the face is the first to be noticed. You are at the right place if you want to learn how to lose face fat easily.

Face fat can make us look older and heavier than our actual weight. Regular workout with some exercises and a disciplined diet can help reduce face fat quickly.

How to Lose Face Fat in 2 days

1. Smile

The first thing that you must learn if you want to lose face fat quickly and easily is how to smile. The best opportunity you can have to lose face fat is smiling. It’s the easiest workout you can do for your cheeks. That’s because the smile stretches the muscles of your cheeks. This kind of muscle stretching can help to lose the fats of the cheeks and resolve this problem.

How to:

Bend up your knees and lie on your back without a pillow with knees and feet resting on the bed.

Open your mouth widely and then close it slowly with resisting.

Try to have a big smile without clenching your teeth.

Lift your head slightly and then put it down, while you are smiling

Repeat this 7 times.

2. Fish Face

One of the easiest facial exercises for cheeks that you can do at any time is the fish face exercise also known as “smiling fish face”. You can do it while listening to your favorite music or watching T.V. This exercise helps in spreading and toning cheek muscles and lose the face fat quickly.

How to:

Form a fish face while pouting your lips and sucking your cheeks.

Try to smile while forming a fish face and hold for 5 seconds.

Relax when you feel the pressure on your jaws and cheeks.

Do this 15 to 20 times.

3. Blowing Air Exercise

This exercise can solve the problem with face fat by working almost all the neck and facial muscles. It is one of the effective face exercises to get rid of chubby cheeks and to reduce double chin. The blowing air exercise impacts on the neck, cheeks, and jaws muscles and tones them to give a natural facelift.

How to:

Sit straight on a chair and bend your head back so as to face the ceiling.

Blow out air from your mouth while pulling your lips together.

Relax after 5 seconds blowing out air.

Do this 15 to 20 times.

4. Chin Lifts

The chin lift is a great exercise that helps in stretching most of the facial muscles which include throat, neck, and jaw. While you are doing this exercise just make sure that you are only using your lips and not any other facial muscle. You can do this exercise either in the standing or sitting position.

How to:

Stretch your neck as much as you can and throw back your head.

Keep your eyes fixed on the ceiling.

Try to move your lower lip over the upper lip while smiling widely.

Hold this pose for 10 seconds and repeat it 10 times.

5. Stretch Your Face Muscles

Stretching your face muscles with the help of your hands is another great technique. First, you can do it by lowering your chin in a way that it can touch the chest. Then you can pull the skin in a way that your skin moves under the cheekbones. When you are in the right position, you have to say “Ah”. You need to repeat the technique three times a day.

6. Jaw Release

Jaw release exercise is certainly one of the most effective facial exercises to reduce the double chin. It helps in stretching the muscles around your cheeks, lips, and jaws.

How to:

In a sitting or standing position, in a straight posture.

Keep your lips closed while moving your jaw just like you are chewing.

Breathe through your nose and then slowly exhale while humming.

Open your mouth widely with the tip of your tongue gently pressed at the back of your bottom teeth.

Stay in this position for 5 seconds and continue breathing in and out. You need to complete 2 reps of the exercise.

7. Tightly Close The Eyes

The last technique of losing face fat is simply closing the eyes with the help of the muscles of your cheeks. You just need to make sure that you are feeling the contraction of your facial muscles. Hold this pose for 10 seconds and then relax your face muscles. You should repeat this 5 times a day at least.

There has been a lot of talk about refined sugar in the media and I’m so happy to see we are becoming more aware of the negative effects it has on our bodies.

I thought I would talk a little about these effects, and why they can be so detrimental to our health. Most of us are familiar with the affect excess sugar can have on us; our appetites increase and we can have a greater desire for more sweets, which can lead to cravings, mood swings, and the all too familiar energy crash which leaves you reaching for more sugar to pick you back up again.

Eating too much sugar can lead to unhealthy eating patterns as well as an addiction to sugar. This is because sugar is a mood-booster – it prompts the body to release dopamine and serotonin (our happy and pleasure hormones) into the reward centre of the brain. The instant ‘lift’ we get from sugar is one of the reasons many people turn to it at times of stress, difficultly, celebration or when we crave comfort or reward. This is also why people who eat a lot of sugar continually seek out foods that will produce those feel-good and positive feelings again and again. As a kid, we’re often warned about the dangers of alcohol and drugs. But hardly anyone ever cautions us against the health detriments and addictive nature of sugar.

How Does Excess Sugar Affect the Body?

Due to the effects refined sugar has on our brains, there is a greater chance of becoming overweight or obese if it’s consumed on a regular basis. It can override the feelings of fullness and satiety because sugar is filled with empty calories and lacks important food components such as vitamins, minerals, fibre, quality fats and protein which help us to feel satisfied (and nourished).

Another reason sugar may be contributing to obesity is because the food manufacturers have found clever ways to disguise the word sugar which unfortunately can make it harder to identify it in the ingredients list. You can read more about this in my blog ‘Unmasking Hidden Sugars’ where I take an in depth look at where you can find hidden sugars in food products and provide an extensive list of all the sneaky names manufactures use in replace of the word ‘sugar’.

Some of the other negative health effects excess sugar consumption has on our bodies include:

• Insulin resistance
• Increased gut permeability
• Low-grade inflammation
• Increased risk of heart disease
• Oxidative stress
• Hypoglycaemia
• Tooth decay
• Suppressed immune system
• Vitamin and mineral depletion
• Increased risk of developing cancer
• Increased risk of developing Type 2 Diabetes
• As well as increased risk of developing other diseases like liver and inflammatory bowel disease, arthritis and mental decline.

But the good news is that you can prevent and even reverse much of the harm done by sugar immediately, simply by cutting refined and added sugars out of your diet.

If giving up your sugar habit seems daunting, I’ll be totally honest with you – it can be hard.

Sugar is addictive and can trigger withdrawal (detox) symptoms in some people if it’s stopped cold turkey. Your moods may change, and some people experience anxiety, anger, headaches and fatigue.

Even some artificial sweeteners can cause these effects of withdrawal, so it’s best not to use them as a way to reduce sugar intake. I recommend you see a professional health practitioner or nutritionist for guidance/support if you are struggling (even with the idea) to eliminate sugar.

If you need a little more motivation to give up the addictive white stuff, then please read on.

What Happens To Your Body When You Cut Sugar Out of Your Diet?

Lowered Inflammation and a Boost To Your Immune System
A study found that eating 100g of sugar lowered the ability of white blood cells to kill bacteria by as much as 50% and this lasted for up to 5 hours. Sugar also contributes to chronic inflammation, which lowers our immune system’s ability to fight off colds and flu. So what happens to your body when you stop eating sugar? Your immune system will improve which means you’re likely to have fewer colds and doses of flu, and it may also help to reduce your allergy and asthma symptoms.

You’ll Sleep Better
People can develop low blood sugar and get night sweats if they’ve eaten something sugary before bed. Eating sugar before bed can also supercharge stress hormones, which can lead to trouble sleeping. What happens when you stop eating sugar? You will get higher quality sleep within 2-3 days of kicking the sugar habit.

Your Moods Will Improve and You Will Experience Decreased Depressive and Anxiety Symptoms
You might think that a tub of double chocolate chip ice cream will put you in a good mood, but actually the exact opposite might be true. There is a strong link between high sugar consumption and depression, anxiety and other mental illnesses like schizophrenia. While sugar doesn’t necessarily cause these mental illnesses, it does appear to worsen symptoms and it also impairs the person’s ability to cope with stress. While eliminating sugar alone may not cure anxiety and depression, it can help to minimise symptoms, boost energy levels, improve mood and the body’s ability to cope with stress.

Better Gut Health
There are many ways that sugar can negatively impact digestion. When there is too much sugar in your body for your bloodstream to absorb, the excess sugar makes its way through your digestive system. The bacteria in the bowels feast on the sugars, producing gasses. This can lead to abdominal pain, bloating, diarrhoea and/or flatulence. It’s also possible that too much sugar can cause an overgrowth of harmful bacteria, parasites, SIBO (Small Intestinal Bacterial Overgrowth) and candida in the digestive system.

• Parasites feed off of the sugar we consume. Sugar cravings can be a sign you have intestinal parasites as they send you signals to you to eat more sugar so they can grow bigger and stronger.
• Candida uses the energy from sugar to build up their cell walls making it stronger and allowing it to grow quicker and spread throughout the body.
• Sugars found in fruit and sweeteners can feed certain bacteria that are responsible for SIBO and can worsen SIBO symptoms.
• Gut Dysbiosis – simple sugars can cause a disruption in our gut flora and actually increase the bad bacteria which can eventually outweigh the beneficial bacteria and can then cause many different health issues.
• Leaky Gut can be caused by any of the above, so it goes without saying that reducing your sugar intake is the best place to start for all of these types of gut issues.

Less Energy Crashes
Added sugars and simple carbohydrates are digested fast and enter your bloodstream quickly, providing that familiar rush of energy. But once that sugar is metabolized, you experience an energy crash. Many people ride this energy roller coaster all day long, since added sugar is hiding in countless sneaky places. This is why I recommend to always add quality protein and healthy fats to each meal you consume as they’ll supply you with a steadier stream of long lasting energy so you no longer experience those sugar crashes.

Weight Loss
When you eat sugar, insulin production increases. Insulin in turn prohibits the body from using fat as fuel while converting sugar to fat, and weight gain is the result of the whole process. By eliminating sugar, you allow insulin to remain at an optimal level. Additionally, when you cut out sugar, you also cut out processed foods such as lollies, biscuits, soft drinks, double chocolate chip ice cream, caramel Frappuccino’s, Cadbury’s chocolate and other junk foods that are devoid of nutritional value. Your health will start to improve because you’ll naturally gravitate towards eating more unprocessed, natural foods. You’ll start to consume more fruit, veggies, seafood, eggs, nuts, grains, seeds and meat. Not only are these foods healthier for you, they’re full of quality fats, protein, fibre, nutrients and vitamins that will fill you up faster, as well as sustain and satiate you for much longer. This means, too, that your snacking and sugar cravings will begin to decrease which can also lead to weight loss.

Better Skin
Sugar has a dehydrating and premature aging effect on our skin. It can also cause more oiliness, breakouts or acne, as well as dark circles under the eyes. What happens when you stop eating sugar? Your whole complexion will improve within days, your face will be more hydrated and plump, with less bags and dark circles and fewer wrinkles than before.

Other Health Benefits Include:

• Better energy levels
• Decreased sugar cravings and hunger
• Lowered diabetes risk and heart disease
• Improved memory and a clearer mind
• Can prevent fatty liver disease
• Improved hormones
• Improved oral health
• Improved blood sugar levels

It’s very important to spend some time with your partner before you go to sleep. It doesn’t matter how much time you have to spend together — an hour or just a few minutes. If it’s just the 2 of you enjoying each other, talking, and showing your love, that is all you need.

We made a list of some simple but very effective pieces of advice from psychologists. We also prepared a special bonus for you at the end.

1. SWITCH YOUR PHONES TO SILENT MODE, AND PUT THEM AWAY

Social media dependency suppresses the release of oxytocin in your body. This hormone is responsible for emotional intimacy and bonding. Psychotherapist Carol Carey advises following a simple rule: turn off your phones, or put them away at 9 p.m. on the dot.

2. FORGET ABOUT WORK.

Try to forget about work, and stop checking your work email when you are in bed. It’s so much better to spend that time together and to have some rest so you can be productive at work tomorrow. Pillow talk connects couples emotionally, helps you forget about problems, and makes you feel relaxed. Avoid talking about work, financial troubles, or anything else that could make your partner feel worried.

3. GO TO BED AT THE SAME TIME AS YOUR PARTNER.

Many couples don’t see each other all day long and have a habit of going to bed at different times. According to psychologist Curt Smith, happy couples brush their teeth together and go to bed at the same time. It helps them to maintain the warmth and intimacy of their relationship.

4. FOLLOW A ROUTINE.

Following the same bedtime routine every day helps you to sleep better. While following a familiar routine, your brain receives a signal of the approaching bedtime and prepares your body for sleep. If you follow the same routine together with your partner, it will make your relationship more intimate and trustworthy.

5. HAVE A HEART-TO-HEART TALK.

• Pay attention to each other’s feelings. You don’t need to give advice or find immediate solutions to problems. Sometimes we simply want to talk and feel the care and support of our loved ones.
• Psychologist Ryan Howes suggests dedicating a few minutes before going to sleep to expressing positive feelings to your partner. This will help end the day on a positive note and make you feel better. It also has a positive influence on your overall mood.
• Try to forget about everything that happened that day, and leave all your problems and concerns outside the bedroom door. Tell your partner how much you love him or her. It’s very important to be serious and sincere when you express your feelings.

6. DON’T ARGUE OR GET INTO HEATED CONVERSATIONS.

Curt Smith reminds us to try not to involve ourselves in heated arguments before going to sleep. Fighting in bed never helps to solve a problem. On top of that, it’s harder for both of you to fall asleep, and you’ll feel depressed the next day.

7. KEEP YOUR BEDROOM CHILD-FREE.

According to psychologist Michael Viner-Davis, the only time you can let your children sleep in your bed is when they have a nightmare. At all other times, your bedroom should be your private space. You need to have that space for the 2 of you to maintain your intimacy.

8. DON’T SHARE A BED WITH YOUR PETS.

As reported by University of Kansas research, 63% of people who sleep with their pets don’t get enough sleep. Your pet can’t sleep through the night and often disturbs your sleep. On top of that, having a pet in your bed violates “the rule of 2″ in your bedroom.

9. DON’T DRINK ALCOHOL OR SMOKE.

Many couples like to have a glass of wine before going to bed to create a romantic atmosphere. However, while your body is digesting alcohol, the restorative period of your sleep becomes shorter. That will make you feel tired, distracted, and easily annoyed when you wake up in the morning. Alcohol also makes snoring likely, and the nicotine in cigarettes promotes insomnia.

10. GIVE EACH OTHER A MASSAGE.

Specialists from the National Foundation of Sleep confirm that a light and relaxing massage before going to bed improves the quality of your sleep, reduces anxiety, and brings couples closer together.

11. DON’T FORGET ABOUT HUGS AND KISSES.

Don’t forget to kiss your partner before going to sleep as well as cuddling for a few minutes when you are already in bed. This is very relaxing and evokes positive emotions. Psychologists are confident that if you hug while falling asleep, your relationship is not in trouble.

BONUS

If you suffer from insomnia, try to make a few changes to your lifestyle.

• Don’t drink coffee after noon.
• Wake up earlier.
• Don’t snack before going to bed.
• Buying some beautiful and expensive bedding can help you fall asleep faster.
• Don’t nap on the weekends.
• Leave all gadgets outside your bedroom door.
• Let some fresh air into your bedroom.
• Take a hot bath before going to bed.
• Try not to work after 9 p.m.
• Don’t drink too much water before going to sleep.