Each year, consumers spend more than $1.5 trillion on wellness in six key categories: health, fitness, nutrition, appearance, sleep, and mindfulness. 

But we think a seventh vital category deserves some recognition: sex.

If you’re struggling to feel your best, know you’re not alone. Many people dedicate significant time, energy, and money toward overcoming the physical and mental barriers that keep them from thriving. What you may not realize is good sexual health can lead to positive changes in your wellness, too. And a healthy sex life is about much more than how often you have sex.

The benefits of a healthy sex life

Racquetball versus yoga. Massage versus acupuncture. Journaling versus meditation. Achieving physical and mental health looks different for everyone — and the same is true for sexual health. Solo activities like masturbation can supplement or even replace intercourse. And good communication and a little experimentation can enhance the benefits of partnered sex.

We’ll share some ideas for improving your sex life below. But first, let’s explore some of the ways good sexual health benefits your overall wellness:

Improves heart health 

Sex is a form of exercise — and for most people, it’s a lot more fun than going to the gym. Just like other types of cardio, sex can strengthen your heart and lower blood pressure. Studies even suggest that a satisfying sex life decreases the odds of a heart attack for both women and men. If you have an existing heart condition, ask your doctor how much sex is healthy for you.

Improves vaginal health

The reduction in estrogen that often affects women before, during, and after menopause can lead to vaginal atrophy, a condition that causes the walls of the vagina to become dry, thin, and inflamed. Sex stimulates blood flow to the vaginal walls, which can help alleviate this uncomfortable condition.

Reduces pain

Sexual stimulation, especially when it results in an orgasm, releases endorphins and other hormones that reduce pain. Research even suggests that arousal alone can release enough endorphins to act as a powerful painkiller.

Relieves stress

On its own, regular sex isn’t enough to reduce stress in most women. But for those satisfied with their partners, sex does relieve stress, due in part to the release of the stress-reducing “love hormone” oxytocin. Interestingly, romantic and sexual interactions with your partner can create a “behavior loop”: spending time with this person causes you to produce more oxytocin and feel less stressed, causing you to want to be around them even more. And in these situations, studies have shown the effects to be quite dramatic. 

Improves sleep

It’s easier to sleep when you’re not anxious. In turn, good sleep helps to reduce stress even further. Oxytocin and prolactin, two of the hormones released after orgasm, can help you feel more relaxed, improving sleep quality and making it easier to drift off at the end of a long day. 

Boosts the immune system

Two of the benefits we’ve already mentioned — reduced stress and better sleep — can give your immune system a much-needed boost. Regular sex can also cause your cells to secrete immunoglobulin A (IgA), an immunity-enhancing antibody blood protein.

Enhances libido

For many, improved sleep, stress reduction, and a healthier immune system lead to increased libido. So while getting in the mood might initially take a bit of effort, you may find that regular sexual activity makes it easier to achieve arousal over time. 

7 ways to improve your sex life

Even if you don’t notice the benefits of a healthy sex life right away, you’ll certainly have fun exploring your pleasure in the meantime. Here are seven ways to prioritize sexual health in your wellness routine:

1. Practice self-love

Masturbation comes with its own set of unique benefits, including helping you love your body, offering a sense of empowerment, and reducing your reliance on others to feel sexually satisfied. It can also strengthen your pelvic floor muscles, improving your overall sexual function. Whether or not you’re sexually active with other people, regular masturbation is one of the first steps to a better sex life.

2. Practice open and honest communication

Whether you’re in a long-term, loving relationship or just having casual hookups, communication is paramount to achieving a better sex life. Talk about your desires, boundaries, and concerns before getting frisky, then discuss what's working and what's not afterward. Honest, open communication leads to better intimacy and understanding between partners, creating more satisfying sexual experiences. 

And remember: Good communication is a two-way street. It's equally important to listen and respond to your partner's needs.

3. Try new things

Trying new things is a fun and exhilarating way to enhance your sex life. This could mean experimenting with different positions, incorporating role play, or even introducing audio erotica into your intimate time together. Stepping outside your sexual comfort zone can increase excitement while deepening your connection with your partner (so long as everyone feels safe and is enthusiastic in their consent).

4. Try sex toys

One of the easiest ways to try something new is to test out sex toys. They can add variety, enhance foreplay, and create a new dimension to your sex life. And sex toys aren't just for solo play — they can also bring partners closer together and open up new avenues of mutual pleasure. Whether you're trying a simple vibrator or a more advanced toy, the most important thing is to have fun and prioritize your comfort.

5. Explore your kinks and fantasies

Leaning into your less “vanilla” desires can lead to an incredibly fulfilling sex life. Whether it's a certain dirty scenario, role-play, or kink, these erotic elements can infuse your intimacy with new excitement. Just remember that any exploration of kinks and fantasies should be done consensually, with respect for all partners' boundaries.

6. Use lubrication

Arousal often triggers natural lubrication, but your body may need a little extra help. Lube is a great way to reduce friction, increase comfort, and even add some new sensations to your encounters (including fun flavors or warming and cooling effects). Keep a good-quality lubricant on hand for both intercourse and solo play to prevent dryness from holding you back.

7. Try audio erotica

Ethically-made porn can be a fun and effective way to spice up your sex life. But audio erotica is often even more effective for auralists and anyone else who finds sounds more stimulating than images on a screen. Some of our favorite examples of audio erotica include spicy audio stories, guided masturbation, and dirty talk. 

Enhance your sex life with Quinn

For many years, the sex industry paid little attention to the importance of sex to women. That’s why we made Quinn, the audio erotica app created by women for the world, which offers a wide range of erotic content to help you take your sex life to the next level — with or without a partner.

To access thousands of audio stories and guided sessions, download the Quinn app for iOS or Android.