That maddening, crawling, twitchy feeling in your legs the moment you lie down? You’re not imagining it. Restless legs syndrome (RLS) affects millions of women, and it tends to flare up right when you’re trying to wind down. The good news: We’re revealing how to stop restless legs immediately using simple, doctor-backed tricks. Plus discover smart habits that can help keep flare-ups from coming back.

What is restless leg syndrome?

“Restless leg syndrome  is a neurological disorder characterized by an uncontrollable, sometimes intense, urge to move the legs,” says Brynna Connor, MD, healthcare ambassador at NorthWestPharmacy.com. “It is often accompanied by uncomfortable sensations (described by patients as crawling, twitching and/or tingling) that typically present in the evening or at night, especially when sitting or lying down.”

Also known as Willis-Ekbom Disease, RLS can bring aching, throbbing, pulling, itching or a creepy-crawly feeling along with that irresistible urge to move. Walking or stretching may offer temporary relief from symptoms of RLS, but the sensations often come right back.

So what’s behind it? Jacob Teitelbaum, MD, author of From Fatigued to Fantastic, says RLS is tied to a deficiency of dopamine, the brain neurotransmitter that governs movement. Low iron levels, hormone shifts during menopause, certain medications (including antidepressants and antihistamines) and deficiencies in B12, magnesium or folate can all play a role in their neurological condition as well. Additionally, women are twice as likely as men to deal with it, adds Raj Dasgupta, MD, a board-certified internal medicine and sleep medicine physician.

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How to stop restless legs immediately

Treating RLS symptoms can take a bit of trial and error, especially if they’re severe enough that they affect your quality of life. Start with these quick fixes you can try at bedtime starting tonight. Then, as you find out what works best for you, pair them with prevention tips (more on that later) to help ward off future episodes. 

Soak in a warm Epsom salt bath

A nightly soak with 2 cups of magnesium-rich Epsom salts may be one of the most relaxing at-home treatments for restless leg syndrome. “Magnesium settles down excessive nerve signal firings, which cause that feeling of jumpiness,” Dr. Teitelbaum explains. For best results, researchers reporting in the journal Sleep suggest a bath in water that’s 104 to 109 degrees Fahrenheit one to two hours before bed—a strategy that helped subjects fall asleep 10 minutes faster.

Slip a bar of soap under your sheets

It sounds strange, but placing a bar of soap under the top sheet near your bare feet reportedly calms RLS symptoms for 42 percent of folks in one survey. One possible explanation: Soap’s muscle-relaxing magnesium stays in contact with skin all night.

Stretch it out

“Simple stretches like calf stretches, toe touches and ankle rolls can relieve tension,” Dr. Dasgupta says. “Some people also find that lightly massaging their legs or stretching before bed reduces nighttime discomfort.”

Pull on compression socks

Sleeping in compression socks sends gentle, RLS-easing signals to the brain. A study in The Journal of the American Osteopathic Association found this approach was more effective than drugs, helping folks sleep significantly better in eight weeks. A toeless, arch-supporting pair works especially well.

Elevate your legs

To help stop restless legs immediately, Dr. Dasgupta suggests propping your legs on a pillow or trying a weighted blanket to help your nervous system settle. One we like: Baloo Living Weighted Throw Blanket. 

Stop restless leg syndrome flare-ups from returning

Once you’ve calmed tonight’s episode, these daily habits can help keep RLS from circling back.

Eat more iron-rich foods

“If it’s found that you are iron-deficient, your doctor may prescribe iron supplements, as well as a diet high in iron-rich foods, such as lean red meat, beans, lentils, tofu and/or leafy greens,” Dr. Connor says. One cup of cooked spinach delivers around 6 mg of iron—a hefty chunk of the 8 to 18 mg women need daily.

Load up on vitamin C

Orange juice, grapefruit juice, bell peppers and broccoli are packed with vitamin C, which also helps your body absorb iron. A study in the journal Sleep Medicine found that upping daily vitamin C intake cut RLS symptoms by 44 percent within eight weeks.

Move in the morning

Gentle movement—walking, yoga, swimming—spurs dopamine release and eases muscle spasms. Timing matters, though: Morning exercise improved symptoms for most people in one survey in the Journal of Sleep Research, while evening workouts made them worse.

Stay hydrated

“Dehydration can sometimes make RLS worse,” Dr. Dasgupta says. Aim for about 11.5 cups of fluid a day, swapping in coconut water or herbal teas if plain water feels like a chore. Limit caffeine and alcohol, which can worsen restless leg symptoms.

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De-stress before bed

“Meditation, deep breathing, progressive muscle relaxation and even gentle yoga can help,” Dr. Dasgupta says. “Doing these in the evening, an hour or so before bed, can be especially helpful to wind down and ease symptoms” of restless leg syndrome.

One easy option to wind down: Light a eucalyptus-scented candle, such as Sand + Fog’s Blue Eucalyptus & Fir holiday scent. Research in the journal Evidence-Based Complementary Alternative Medicine shows that the scent helps reduce stress and anxiety.

Stick to a consistent bedtime

Create a cool, dark sleep space, skip screens before bed, keep wake and sleep times steady and avoid long daytime naps. 

How to stop restless legs immediately: The bottom line

If your RLS symptoms stay severe or worsen, Dr. Dasgupta says it’s worth asking your doctor about underlying causes or medication options that might help.

You’ve entered menopause, and suddenly the skin you see in the mirror doesn’t look quite like the skin you’re used to. Perhaps you’ve considered Botox to reduce wrinkles to restore that volume in your cheeks that seems to be missing lately, but you’re not thrilled about the cost or the needles. That’s where we come in! We spoke to a top dermatologist about more affordable, needle-free Botox alternatives that may help smooth the appearance of fine lines and wrinkles and give your skin that collagen boost you’ve been wanting—minus the pain and hefty price tag.

Why we lose collagen during menopause 

“Collagen is a structural protein that helps keep the skin firm, smooth and supported,” explains Marisa Garshick, MD, FAAD, a board-certified dermatologist at MDCS Dermatology and assistant clinical professor at Weill Cornell Medicine. “As we age, collagen production naturally declines, contributing to fine lines, wrinkles and loss of skin elasticity.”

And when you’ve officially reached menopause, meaning you’ve gone 12 months without a period, your body’s collagen levels can shift, explains Dr. Garshick. “Estrogen plays an important role in maintaining collagen, and its decline during menopause can accelerate collagen loss, contributing to thinner skin, reduced firmness and increased dryness,” says Dr. Garshick. 

Collagen loss can show up on the face in the form of wrinkles, fine lines, a less defined jawline, skin texture changes and a shift in skin’s elasticity, adds Dr. Garshick. That’s why so many women turn to Botox. Dr. Garshick explains that Botox temporarily relaxes facial muscles by blocking the nerve signals that tell them to contract. “This helps soften dynamic wrinkles, such as forehead lines, frown lines and crow’s feet, that develop from repeated facial expressions,” she adds. 

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4 Botox alternatives for firmer, smoother skin during menopause 

While some women find Botox helpful for combatting signs of aging, for others, the cost and injection pain keep them from giving it a try. And if you fall into the latter bucket, you may feel like there’s not much you can do to help your skin. But there are several anti-aging skincare products worth trying as an alternative to Botox. 

Although Dr. Garshick says no other skincare product can fully replicate Botox, she says certain skincare ingredients can temporarily help improve hydration, soften the appearance of fine lines and even support collagen production over time. Here are her top four recommendations: 

Peptides 

“Peptides can be used to boost collagen production and some may also work through a similar mechanism as Botox to help prevent the signals that cause facial muscles to contract,” says Dr. Garshick. 

Product pick: The Ordinary Argireline Solution 10% ($9.70)

Dr. Garshick says this budget-friendly serum provides a lightweight option that may also help soften the appearance of expression lines. “It is best to apply a few drops as directed on the label, and it can be used once or twice daily,” she adds. “While it does not replace Botox, it can be used in combination or for someone who prefers to avoid injections.” 

Hyaluronic acid

“The use of a humectant like hyaluronic acid can help to plump the skin, improving the appearance of fine lines and wrinkles,” says Dr. Garshick.

Product pick: La Roche-Posay Hyalu B5 Pure Hyaluronic Acid Serum ($39.99)

This serum helps retain and attract moisture, helping plump skin so fine lines are less noticeable, explains Dr. Garshick. “Apply a few drops daily as directed,” she adds. 

Retinoids 

“Retinoids help to boost collagen production, improving the appearance of fine lines and wrinkles,” says Dr. Garshick. 

Product pick: RoC Retinol Correxion Line Smoothing Triple Serum ($37.99)

Looking for a skincare product that pulls double duty for menopausal skin? Dr. Garshick says this product can help boost collagen production while also improving both skin texture and fine lines. “Start two or three nights per week and increase as tolerated,” she recommends. “Retinol works gradually, not like the immediate muscle-relaxing effect of Botox.” Just be sure to avoid retinoids during pregnancy.

Barrier-supporting moisturizers

“Ingredients like ceramides or sea buckthorn can be used to help support the skin barrier, which can help the skin retain moisture,” Dr. Garshick says, which may help diminish the appearance of fine lines and wrinkles. 

Product pick: Sibu Sea Buckthorn Oil Rejuvenating Night Cream ($39.95)

This product can make fine lines look softer, support the skin barrier and replenish moisture, says Dr. Garshick. “Apply nightly,” she recommends. “Products to support the skin barrier primarily improve hydration and skin comfort rather than producing Botox-like muscle relaxation.”

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The bottom line on Botox alternatives for smoother skin

If you’ve noticed changes in your skin’s tone and texture since entering menopause and want to do something about them, know there are Botox alternatives that can help. “We can take meaningful steps to protect collagen and improve the appearance of our skin,” confirms Dr. Garshick. “Daily sun protection, a gentle moisturizer and a well-tolerated retinol can make a real difference over time, and a simple, consistent routine is often more valuable than spending money on lots of products.”

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With Thanksgiving just around the corner, we’re all looking forward to feasting with family and friends. The problem? Carb-heavy fare in some of our favorite dishes can spike your blood sugar after a meal—and that glucose surge can affect both people with diabetes and people without diabetes. But that doesn’t mean you have to limit your food choices or skip out on mashed potatoes. Here, we’re breaking down the easy ways to celebrate the holidays without worrying about your post-meal blood sugar levels spiking.

How to curb blood sugar spikes after a meal

Insulin resistance, when the body becomes less responsive to the hormone insulin that allows blood sugar to be drawn into cells and used for energy, can increase the risk of conditions such as prediabetes, type 2 diabetes and heart disease that affect your long-term health. And repeated high blood sugar spikes after eating—like the kind that can occur after a meal rich in carbohydrates like Thanksgiving—can contribute to insulin resistance, impacting your overall health. 

Not sure how certain foods affect your blood glucose levels? A continuous glucose monitor (CGM) can help you find out your biggest triggers. In the meantime, give these smart tips a try the next time you sit down for a meal.

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Cool your carbs 

Researchers discovered an ingenious trick to slow blood sugar spikes after a meal from starchy favorites like mac and cheese and mashed potatoes: Cook them ahead, chill overnight, then reheat and eat. As they cool, some of their starch transforms into “resistant starch,” a form your body digests more slowly, leading to a gentler rise in blood sugar. Indeed, a British study found that, compared with eating it freshly cooked, pasta that had been chilled and reheated lowered people’s post-meal glucose response by 41 percent.

Swap your sip

Craving something fizzy with Thanksgiving dinner? Diet soda may seem like a blood sugar-friendly choice, but it sends mixed signals to your body, tricking it into thinking sugar is coming. This confusion can throw off your blood sugar regulation system. Indeed, research in Diabetes Care found people who drank at least one diet soda daily had up to a 67 percent higher risk of developing type 2 diabetes than those who skipped sugar-free soda. 

A better option: ginger kombucha. In a Georgetown University study, people with type 2 diabetes who drank 8 ounces of the fizzy fermented tea with dinner daily saw their average fasting blood sugar fall from 164 mg/dL to 116 mg/dL over four weeks. Researchers suspect the drink’s fermentation process produces compounds that help balance blood sugar.

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Take a turkey trot

Thanksgiving is made for catching up with your favorite people, and a post-feast stroll lets you do just that while also helping steady your blood sugar. A study in the journal Nutrients found that people who took a brisk, 30-minute walk shortly after eating a high-carb meal lowered their peak post-meal blood sugar by about 23 percent compared to those who stayed seated after eating instead. 

Keep going for 60 minutes, and Danish research suggests your extra movement may improve insulin sensitivity for up to 48 hours. Working the large muscles in your legs helps your body pull glucose from your bloodstream to use as fuel, leaving less sugar circulating in your bloodstream. 

A version of this article appears in our November 23, 2026, issue of Woman’s World.

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It’s no secret that women’s heart health hasn’t always received the attention it deserves. And that includes the connections between heart health and women’s health topics like your period, pregnancy and even perimenopause. Until now! New guidelines released today from the American Heart Association (AHA) and three other leading medical organizations aim to change that. We asked top doctors to break down what this means for you and what you should be doing to protect your heart health in your 40s, 50s, 60s and beyond.

American Heart Association’s new heart-health guidelines 

When you think of heart health, perhaps you only think of things like blood pressure and cholesterol. But new AHA guidelines are bringing women’s health factors into the conversation. Rather than have you read through pages and pages of research, we asked Sadiya S. Khan, MD, MSc, FAHA, Magerstadt professor of cardiovascular epidemiology at Northwestern University Feinberg School of Medicine, to break down the three biggest takeaways:

“The American Heart Association and three other leading organizations introduced this new three-part series to address the gaps in heart health care for girls and women by bringing together experts from across women’s health,” says Dr. Khan. The guidance includes three main points: 

• Be proactive earlier: “Heart health should be a priority beginning in adolescence with an approach that spans your full life—not just an individual moment in time,” says Dr. Khan.  
• Look beyond the usual heart health factors: “Menstrual health, pregnancy health and mental health are all connected to heart health and should be part of every conversation,” adds Dr. Khan. 
• Women’s heart care needs a unique approach: “This new guidance personalizes heart care by recognizing that girls and women experience biologic transitions not experienced by men like periods, pregnancy, perimenopause and menopause,” explains Dr. Khan.

She adds that this new AHA guidance is particularly important for women in midlife: “Midlife is a time when many things are changing in health, perhaps the most prominent being perimenopause and the menopausal transition, and that it is connected to heart health,” adds Dr. Khan. “This guidance is especially important because it recognizes perimenopause as a distinct stage of life, so that symptoms of both menopause and heart health are taken seriously.”

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Your age-by-age guide to heart health 

So you know the gist of the new AHA guidelines, and you’re ready to be proactive about your heart health, but what exactly should you be doing? We asked our experts to give age-by-age guidance:

Women in their 40s

“Oftentimes, the 40s can feel like such an in-between, sandwich phase with young kids, aging parents and still feeling too young for heart health to be an issue,” says Dr. Khan. “Some women may have pregnancies during this time, and some may be experiencing early signs of menopause. The framework helps separate your age from what you are experiencing in your health—to move beyond your age to what is relevant to your care.” And since both pregnancy and the menopausal transition can affect heart health, we’re explaining what you should prioritize in this decade. 

Tip: Know your heart health numbers now

“Don’t wait until something feels wrong to learn about your heart health,” says Christopher Davis, MD, FACC, a triple board-certified internal medicine, cardiovascular disease and interventional cardiologist. “Your 40s are the ideal time to establish a baseline. Heart disease often begins silently, many years before symptoms.”

Dr. Davis recommends scheduling time to discuss your heart health and review your numbers with your doctor at least once a year or as often as your doctor recommends. “Know your blood pressure, cholesterol, blood sugar and waist measurement,” adds Dr. Davis. “Ask whether ApoB—a measure of the number of cholesterol-carrying particles that can contribute to plaque—and Lp(a), a mostly inherited risk marker, would add useful information.”

Women in their 50s

Menopause symptoms can last for years, well into your 50s, but treatments like menopausal hormone therapy (MHT), nonhormonal options and lifestyle changes can make a big difference in managing them, says Dr. Khan. And because the menopausal transition can also affect your heart health, this is an important time to prioritize heart healthy habits like regular movement.

Tip: Prioritize building muscle

“Make strength training a regular part of life,” recommends Dr. Davis. “Muscle is not just about appearance—it helps your body manage blood sugar and supports long-term heart health, especially during menopause.”

Add strength training into your health routine at least two days a week, working towards two to three sessions a week of 30 to 45 minutes each, says Dr. Davis. “Work the major muscle groups, and add at least 150 minutes of moderate aerobic activity weekly—for example, brisk walking for 30 minutes on five days,” he adds. 

Women in their 60s 

“This is the decade of life when heart troubles can become more common, so asking about your heart risk and how your prior history—including your period history, age at menopause, if you had any complications of pregnancy—can help guide what to do next,” explains Dr. Khan. 

Tip: Focus on keeping your blood vessels healthy

Dr. Davis explains that healthy blood vessels support good circulation and healthy blood pressure. And one way to keep them healthy is through movement.

“Movement supports nitric oxide, a natural signal made by blood vessels that helps them relax,” explains Dr. Davis. “Aim for 30 minutes of moderate activity on most days, or shorter sessions if that is more realistic. Walking, cycling, swimming and dancing all count. A 10- to 15-minute walk after a meal is a simple way to help your body handle blood sugar. Keep strength training at least twice weekly.”

Good news for foodies: Food can also support healthy blood vessels. “Nitrate-rich foods such as beets, spinach and arugula can also support the body’s nitric oxide pathway,” adds Dr. Davis. That means this type of fare helps relax vessels so blood can flow more freely. 

Women 70 and older

“Healthy aging requires continued attention to optimizing heart health, and focusing on heart, mind and brain health is increasingly important,” at this stage, says Dr. Khan. 

Tip: Keep your body strong and mobile

“Strength and movement help with circulation, blood sugar control, stamina and resilience,” explains Dr. Davis. “They also reduce the risk of frailty—the loss of strength and reserve that makes illness and injury harder to recover from.”

Dr. Davis says improving your physical function and quality of life doesn’t have an age limit. “Try to move every day in a way that is safe for you,” adds Dr. Davis. “That might be a 20- to 30-minute walk or several shorter walks. Add light resistance exercise at least twice weekly, plus balance work, such as supported single-leg standing or chair-rise practice. Tailor the plan to mobility and fall risk.”

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What women of all ages need to know about heart health

Even if it’s been a while since you last had your period, your menstrual health history could share a story about lifelong health conditions like PMOS that can affect your heart. “Irregular periods can be a marker of other conditions,” explains Dr. Khan. “For example, polyendocrine metabolic ovarian syndrome (PMOS), which was formerly known as polycystic ovary syndrome (PCOS), is a cardiovascular risk marker.”

And if you’re still getting your period, your monthly cycle can have implications for your heart health today. “Irregular periods or heavy menstrual bleeding can also impact a woman’s sleep, ability to participate in physical activity and mood symptoms, which are all interconnected with heart health,” adds Dr. Khan. 

Another consideration is mental health, which is relevant throughout our lives. “The brain and heart are constantly communicating,” adds Dr. Davis. “During stress, the body releases hormones such as adrenaline and cortisol. When that stress response stays switched on, blood pressure, sleep, inflammation and blood sugar regulation can suffer.” 

The bottom line on women’s heart health

While women’s heart health hasn’t always received the attention it deserves, this new guidance is helping change the conversation. So whether you decide to pursue therapy to support your mental health, talk to your doctor about a history of irregular periods or develop a more consistent exercise routine, know that no matter your age, you can always take steps to protect your heart.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

You’re sound asleep when it hits—that stabbing pain in your calf that yanks you out of your dreams and leaves you rocking back and forth, waiting for relief. If you’ve ever wondered how to get rid of a charley horse fast, you’re in good company. These sudden muscle spasms strike up to 60 percent of adults, according to research in American Family Physician, and they tend to become more common in older adults. The good news? A few simple tricks can ease the pain in minutes—and help keep the next one from waking you up at 3 a.m.

What is a charley horse?

A charley horse is a sudden, involuntary muscle contraction, most often in the calf, foot or hamstring. “A cramp is when your muscle tightens suddenly, often causing sharp pain,” explains Raj Dasgupta, MD, Chief Medical Advisor for Sleepopolis. “Leg cramps, especially at night, usually happen in the calf or foot and feel like a painful knot or squeezing that can stop you in your tracks.”

These muscle cramps happen “when nerve signals misfire, causing the muscle to contract and stay tense instead of relaxing,” adds Jaclyn Tolentino, DO, lead functional Medicine Practitioner at Love.Life. And for women, Dr. Tolentino notes, they tend to strike more often with age “due to hormonal shifts, circulation changes and lower levels of key minerals like magnesium and potassium.”

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6 risk factors for a charley horse

Some of the most common triggers for cramping legs, per our experts:

• Dehydration and electrolyte imbalance. Low levels of magnesium, potassium, sodium and calcium leave muscles primed to seize up.
• Overuse. Long walks, extra time in the garden or chasing grandkids can lead to muscle fatigue, which can spark a nighttime cramp.
• Hormonal shifts. Estrogen helps regulate blood flow and electrolyte balance, so dips during menopause can bring on more spasms in affected muscles.
• Age-related muscle loss. Sarcopenia leaves muscles weaker and more easily overtaxed.
• Certain medications. Diuretics and statins can deplete key minerals, Dr. Tolentino says.
• Poor circulation and nerve compression. Prolonged sitting, varicose veins or a pinched nerve can all set the stage for a charley horse, adds Zach Smith, DPT, physical therapist with HIDEF Physical Therapy.

How to get rid of a charley horse fast

When a cramp strikes, these simple treatments help stop it in its tracks.

Gently stretch the muscle

For a calf cramp, carefully pull your toes upward toward your shin to lengthen the muscle, Smith says. “Standing up and putting weight through the leg and lightly stretching helps to calm a cramp,” he adds. Move slowly—overstretching can make things worse.

Massage away aches

A light rub with your fingers or a foam roller boosts blood flow and loosens the knot, says Brynna Connor, MD, healthcare ambassador at NorthWestPharmacy.com. Dr. Tolentino suggests smoothing on magnesium lotion as you massage for an extra calming effect.

Apply heat—or cold

A warm compress relaxes tight muscles by improving circulation, while an ice pack can numb sharp pain and reduce inflammation, Smith notes. A warm Epsom salt bath also soothes spasms, Dr. Tolentino adds.

Sip pickle juice

It sounds odd, but more than a dozen studies suggest sipping pickle juice can stop a charley horse fast. “People assume the electrolytes from the sodium help, but by the time they are absorbed, the cramp will likely already be gone,” explains registered dietitian Rhyan Geiger, RDN. “The acetic acid may be the hidden hero here. When it comes into contact with the back of our throat, it calms down nerve cells.”

In fact, Harvard Medical School research found that just half an ounce before bed reduces nighttime cramping by as much as 46 percent. No pickle juice on hand? Spread a little yellow mustard on a cracker—a Methodist University study found it works similarly thanks to its own acetic acid content.

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How to prevent the next one

To keep charley horses from disrupting your sleep, give these preventative tricks a try:

• Drink plenty of water. Water plus an electrolyte-rich drink helps restore the balance your muscles need, Smith says.
• Eat for your muscles. Bananas, avocados, leafy greens, nuts, potatoes, oranges, yogurt and salmon deliver potassium, magnesium and calcium—the trio most tied to cramp prevention. For a cramp-soothing side dish made easy, consider The Little Potato Co.’s microwavable homestyle ranch potatoes.
• Try drumsticks and spinach for dinner. Dark meat chicken paired with leafy greens supplies all the B-complex vitamins the body needs to prevent leg cramps in 86 percent of folks, suggests research in The Journal of Clinical Pharmacology.
• Do a stair stretch. Hang your heels off the edge of the bottom stair for 30 seconds, then lift onto your toes for two seconds. Four rounds reduced nighttime cramping by 58 percent, per the Journal of Physiotherapy.
• Untuck the sheets. University of Utah scientists found loosening tightly tucked top sheets blocks charley horses for up to 58 percent of people over 55 by keeping feet from locking into a cramp-triggering pointed position.

When to check with your doctor about charley horses

If cramps keep returning, last several minutes or come with weakness, numbness or swelling, talk to your doctor. Dr. Tolentino says these can signal a circulation or nerve issue worth a closer look. For most of us, though, a sip of pickle juice, a gentle stretch-and-massage technique and a few mineral-rich meals are all it takes to help get rid of a charley horse fast.

That scratchy throat. The stuffy nose. The achy, dragging feeling that whispers a cold is on its way. There’s no magic cure, but there’s plenty you can do right now to help your body bounce back faster—and most of it doesn’t require a trip to the pharmacy. Here’s how to get rid of a cold fast using simple, doctor-backed tips you can start today.

How to get rid of a cold fast

When you come down with a common cold, you want speedy relief. That’s where these easy home remedies come in.

Keep stress in check

Stress and sickness are closely linked. Chronic stress wears down your body’s natural defenses and affects how your immune system responds to threats like cold viruses. When you’re already sick, piling on more stress only slows your recovery.

Give yourself permission to step back. Even a few minutes of mindfulness meditation can help. University of Southern California researchers have found evidence that mindfulness meditation may help strengthen your immune system and boost overall health, helping you get rid of a cold fast.

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Sleep like it’s your job

Rest isn’t optional when you’re sick. It’s one of your body’s most powerful natural cold remedies. Research in the journal Sleep shows that people who get fewer than seven hours of sleep a night are more susceptible to colds than those who sleep eight hours or more. Once you’re already under the weather, extra sleep gives your immune system the energy it needs to fight back. 

To ensure you’re getting the rest you need to help get rid of a cold fast, set yourself up for sound slumber. That means drawing the curtains (or donning a sleep mask) to block snooze-disrupting light, head to bed early and keeping cool. Opting for breathable bedding fabrics, like LUXOME’s Luxury Bamboo Sheet Set, that don’t trap heat can help support that natural nighttime temperature dip your body needs for sound slumber.

Load up on vitamin C

Vitamin C has long been a go-to for cold relief, and the science supports its reputation. One study published in BMC Public Health found that participants with colds who took vitamin C had a decrease in symptom severity. A review by the Cochrane Library also concluded that vitamin C supplementation reduced the duration of colds.

You’ll find it in oranges, kiwi, tomatoes and potatoes. For a supplement, Raelene Brooks, PhD, RN, dean of the College of Nursing at the University of Phoenix, recommends Nature Made Vitamin C 1,000 mg. “Vitamin C is an antioxidant that helps neutralize free radicals in the body, so making sure you get enough helps support a healthy immune system,” Dr. Brooks says.

Drink plenty of fluids

“When you have a viral infection, you may become dehydrated for a number of reasons—for example, decreased appetite or losing body fluids through chills or sweating,” says Sarah Lee, MD, an emergency medicine physician at the University of Maryland Medical Center Midtown Campus. “Staying hydrated helps your body have the extra energy boosts it needs to fight the infection.” 

Water is a great choice, but Dr. Lee says drinks with added electrolytes can also help your body stay balanced when you’re losing fluids, helping prevent dehydration. A smart choice that pairs electrolytes with a hearty dose of immune-supporting vitamin C: True Lemon Defend Citrus Blend.

Pair honey with warm liquids

Honey is a sweet secret weapon when it comes to getting rid of a cold fast. “Honey is a great cough remedy,” says Dr. Lee. “In my experience, patients find it even more effective than certain prescription cough medications.” It has antimicrobial properties that fight the bugs behind coughing, and it soothes a sore throat on contact. Simply stir 1 teaspoon of honey into a cup of warm water, tea or coffee and sip slowly when you feel like you might be catching a cold.

Reach for the right OTC meds

Over-the-counter medications can tame the worst cold symptoms so you can rest. Janet O’Mahony, MD, an internal medicine doctor at Mercy Medical Center in Baltimore, suggests Tylenol for sore throat and headache, and nonsedating antihistamines like Claritin for nasal congestion. For a stubborn cough, she recommends Mucinex.

Dr. O’Mahony warns against reaching for combination “cold and flu” products, which contain decongestants and sedating antihistamines that can cause side effects “like raising blood pressure or causing excessive sleepiness.”

Run a humidifier

Dry air helps cold viruses stick around longer—keeping indoor humidity above 40 percent reduces the infectivity of virus particles. A humidifier also helps break up mucus to ease congestion, says Dr. Lee. Just keep the tank clean, since dirty humidifiers can release bacteria or fungi into the air.

Wellness

How to Sleep With a Stuffy Nose: Expert Tips to Breathe Easier at Night

One of the most important things we can do when healing from a cold or other respiratory illness is get a good night’s sleep. But when we turn in for the night, nasal congestion can make falling and staying asleep difficult, leaving many of us wondering “how do I sleep with a stuffy nose?” Thankfully, […]

Try ‘Oscillo’ at the first signs of the flu

While colds may be top of mind, we’re heading into a rough flu season—and no one wants to be bogged down with the flu. If you catch symptoms early, consider reaching for Boiron’s Oscillococcinum, often called “Oscillo” for short. This homeopathic remedy comes in easy-to-take pellets. And research in the British Homeopathic Journal suggests that when taken within the first 48 hours of flu symptoms, it may help reduce both the severity and duration of your illness. 

The bottom line? Rest, hydrate and be kind to yourself. Your body knows how to get rid of a cold fast—just give it the support it needs and you’ll be feeling like yourself again soon.

If we could be a fly on the wall at a sexual health clinic, we’d hear the same questions come up again and again—questions patients feel nervous to ask, and answers doctors wish every patient knew sooner. “The questions I receive reveal how much confusion remains about STI testing and transmission,” says Andi Toufexis, DO, a family medicine physician and author of The Herpes Handbook. Through her work, she’s noticed the same surprising knowledge gaps surfacing again and again when it comes to women’s sexual health.

So we asked top experts to share the things women really need to know about their sexual health as they age—the stuff no one tells you at your annual checkup. Here are seven of the most common misconceptions standing between you and the best (and healthiest) sex of your life. And don’t miss the first half of this two-part series: 10 things women weren’t taught about their own bodies.

Myth #1: No symptoms means no STI

This is one myth that doctors want to clear up: Not all sexually transmitted infections come with major signs. “In women, gonorrhea and chlamydia are usually silent, asymptomatic in an estimated 50 to 80 percent of women compared with under 10 percent of men for some infections,” says Steven Goldberg, MD, a family and urgent care physician at UofLHealth in Louisville, Kentucky.

“Chlamydia—the most reported STI in the U.S.—is typically asymptomatic in women even while it can be transmitted and can quietly progress.” He stresses, “‘Feeling fine’ is not evidence of being infection-free. Untreated chlamydia and gonorrhea can ascend to cause pelvic inflammatory disease, which can lead to infertility, chronic pelvic pain and ectopic pregnancy. Untreated STIs are also linked to cervical cancer (via HPV) and to a notable increased risk of acquiring HIV.”

Aging

Painful Sex After Menopause ‘Is 100% Treatable,’ Says Dr. Mary Claire Haver

For millions of women navigating perimenopause, an uncomfortable and often unspoken problem can quietly reshape one of the most personal parts of our lives: sex becomes painful. But according to one of the country’s leading menopause experts, it doesn’t have to stay that way. On a recent episode of the podcast What Matters With Liz, […]

Myth #2: STIs only happen to young, single people

“The World Health Organization estimates more than 1 million new STIs are acquired every day worldwide,” says Dr. Goldberg. “Women are anatomically and biologically more susceptible and face more severe reproductive consequences.” He also stresses not to fall for this misconception: “Being in a committed relationship or being older means I don’t need testing.” He corrects, “Risk is tied to exposure, not relationship status, and screening recommendations extend to older women with ongoing risk factors.”

He says the stigma around STIs “is itself a health hazard, because it drives fear of judgment and delays care, which worsens outcomes.” The good news: “Most STIs are curable, and the viral ones are manageable when caught.”

In addition, many women fear that STI testing is painful or highly invasive. Dr. Goldberg clarifies, “Chlamydia and gonorrhea are detected with a self-collected vaginal swab or a urine sample. No pelvic exam is required just for STI screening.”

Myth 3: A Pap smear is the same as an STI test

“It can be confusing because sometimes there is testing done for certain infections, such as HPV, during a Pap smear,” clarifies Dr. Toufexis. But they are not one and the same. “If a woman is wanting to be screened for STIs, she should specifically ask for that during her appointment with her doctor rather than assuming that the Pap will check for everything.” And be specific about your concerns. She adds, “A complete STI panel does not check for everything. There is no one universal ‘complete panel.’”

One test result that is common is a positive HPV finding. “About nine out of 10 women are exposed at some point in their lives.” Dr. Toufexis adds, “One thing I’ve come to understand in my role as a sexual health educator is that women are often given test results or a diagnosis without enough information to understand what it means for their health, their sex life or their relationship.”

Myth 4: Sexual problems are rare and shameful

We don’t feel embarrassed about a toothache, sore knee joints or a thyroid imbalance, so there should also be zero shame surrounding women’s sexual health challenges. “Sexual problems are common, medical and treatable, not a personal failing or an inevitable part of aging,” says Dr. Goldberg. “Symptoms of female sexual dysfunction—low desire, arousal difficulty, orgasm problems or pain with sex—affect an estimated 40 to 50 percent of women, yet many assume nothing can be done.”

This doctor is trying to clear up the myths and encourage an open dialogue with patients. “The most frequently cited reason women with low desire don’t seek help is the belief that it is simply a natural part of aging or of being in a long-term relationship.” He adds, “The reality is that most of these concerns are recognized medical conditions with effective treatments.”

Wondering where your desire went? Our Desire Hub has expert answers and ways to get your spark back.

Myth #5: If sexual desire isn’t spontaneous, something is wrong

While a man can see a beautiful woman and instantly be turned on, the switch may not flip as quickly for women. “Sexual desire does not always arrive spontaneously. Developing desire after affection, stimulation or connection begins can be completely normal,” says Shernell Surratt-Gary, DO, specializing in family and recovery medicine, and a clinical advisor at Aura Wellness. “Some women don’t feel spontaneous desire at all. Sexual desire then becomes a responsive rather than spontaneous event.”

“However, low desire becomes a clinical concern when it causes distress, requiring an evaluation of medications, mood, sleep, pain, hormones and medical conditions,” says Dr. Surratt-Gary. For example, hypoactive sexual desire disorder (HSDD) is a recognized clinical condition that explains persistent, distressing low sex drive.

Myth #6: You have to live with vaginal pain and dryness

Another misconception that Dr. Goldberg wants to clear up with patients: “Painful sex and vaginal dryness after menopause have a name and a treatment.” He explains, “This is genitourinary syndrome of menopause (GSM), driven by falling estrogen, and it affects a large share of women, often not appearing until several years after menstruation stops, which is why many don’t connect it to menopause.” He adds, “Effective therapies exist, including vaginal moisturizers/lubricants and low-dose vaginal estrogen, yet surveys show roughly two-thirds of affected women are only somewhat familiar with or unaware of these treatments.”

Dr. Surratt-Gary notes, “Bleeding after sex also warrants medical attention, especially if recurrent or occurring after menopause. Any bleeding after menopause isn’t normal and can signal something more serious.”

Wellness

You Can Say No! Docs Share 8 Secrets Your Ob-Gyn’s Too Busy To Tell You

From pelvic exams and vaginal dryness to menopausal hormone therapy, there’s so much your doctor wishes she could walk you through during your visit—if only she had the time! So, we asked top gynecologists to pull back the curtain and share the surprising no-holds-barred truths they want you to know so you can stay healthy […]

Myth #7: Your questions will embarrass your doctor

This is a big one. Know that doctors have heard and seen it all before. So don’t stress about speaking up and educating yourself about your body and your sexual health at your medical appointments. “Most women never raise sexual concerns with their doctor, usually out of embarrassment or a fear of being dismissed,” says Dr. Goldberg. “Most clinicians want to be asked about these problems. Yet most patients want their physician to bring the topic up, meaning the conversation is worth starting, and a good clinician welcomes it.”

The bottom line on sexual health

From silent STIs to treatable menopause symptoms, the biggest obstacle to women’s sexual health often isn’t the condition itself—it’s the silence around it. Every expert here agrees: Asking questions, even ones that feel awkward, is the first step toward feeling like yourself again.

Perhaps your partner surprised you with fresh flowers after a long, stressful day, but what you really wanted was for them to have dinner ready. Or they did the dishes, albeit poorly, when you were really craving a back massage. Your partner meant well, but their gestures weren’t quite what you needed. That’s where love languages come in! But how can you communicate yours to your partner if you don’t even know it yourself? We asked relationship experts how to figure out your love language and share it with your partner.

What’s a love language?

“A love language is the way you most like to express and receive love from your partner,” explains Lisa Chen, LMFT, a couples therapist and founder of Lisa Chen & Associates Therapy in Hermosa Beach, California. “This concept was named by Gary Chapman, a pastor and marriage counselor, back in 1992 with a book The 5 Love Languages. He first observed that while many couples truly loved one another, they still didn’t feel it. This was because each person showed love in the way they liked it received, rather than the way their partner experienced and felt love. At the time, this was a revolutionary and transformational concept that is widely accepted today.”

Wellness

Experts Say This One Habit Predicts Relationship Health 6 Years Out

A little conflict in our relationships is perfectly natural. After all, life would be downright boring if we were never challenged. But when we repeat the same core arguments without resolution, we often start to feel unseen and unheard—and the bonds that keep us together can begin to fray. Fortunately, research shows there are simple […]

The 5 love languages, explained

You may have heard of the five different languages, but do you know what sets them apart? We asked Vanessa Cushing, LPC, NCC, MS, AASECT-certified sex and couples therapist and founder at Cushing Counseling to break things down: 

1. Words of Affirmation: You feel loved through encouragement and verbal appreciation, says Cushing.  Example: “Your partner texts ‘I’m really proud of how you handled that meeting’ out of nowhere,” adds Cushing. 
2. Quality Time: You feel loved through undivided and focused attention, explains Cushing.  Example: “Your partner puts the phone away at dinner and actually listens instead of half-watching TV,” continues Cushing. 
3. Receiving Gifts: You feel loved through “thoughtful tokens,” says Cushing. And while many people may immediately think of cost, Cushing says it’s more about “being thought of.” Example: “Your partner brings home your favorite coffee because they remembered you had a rough morning,” adds Cushing.
4. Acts of Service: You feel loved when your partner does things that help take something off your plate, explains Cushing. Example: “Your partner does the dishes without being asked after you’ve had a long day,” she continues.
5. Physical Touch: You feel loved through both sexual and non-sexual touch, says Cushing. Example: “Your partner reaches for your hand during a hard conversation,” she adds.

How to figure out your love language 

Still not sure what love language sounds most like you? Cushing and Chloë Bean, LMFT, a Los Angeles-based somatic trauma therapist, provide three helpful tips:

Get curious about your relationship complaints

If, during your last fight, you told your partner “we never do anything together,” Bean says your love language might be quality time, as resentment in relationships is often a warning sign of a need being unmet.   

Think about what helps your body relax

“After time with your partner ask: What moment made you feel more settled and at ease in your body?” says Bean. Your body can help you recognize what helps you feel safe and connected before you realize it mentally, so ask yourself if you’re breathing easier when your partner gives you a gift or provides an act of service, suggests Bean. 

Take the quiz 

“Gary Chapman’s own quiz at 5lovelanguages.com is the original, built directly from his framework, and the one I point clients to over the dozens of knockoff versions floating around,” says Cushing. “When answering, respond based on what genuinely makes you feel loved in the moment, not what you think sounds good or what you assume your partner would pick.”

Can you have more than one love language?

If you’re realizing the love language you thought you had doesn’t quite sound like what you need now, know your love language can change. “As we grow through new experiences, responsibilities or relationships, our emotional needs may shift,” adds Suzanne Koch Eckenrode, LMFT, BACC, therapist at Carlsbad Beach Recovery. 

And if more than one sounds like you, that’s not a coincidence. “Most people have a primary language and a close second, not five equal needs,” says Cushing. “It’s a hierarchy, not a single switch. It’s completely normal to have two that feel almost tied.”

Wellness

Nedra Glover Tawwab’s Simple Trick To Asking for Help—and Getting It

Odds are, at some point, you’ve found yourself struggling in your relationships, at work or just in life in general. But while it’s something we’ve all experienced, very few of us actually know how to ask for help. Instead, we often try to just “push through” so we’re not a burden on anyone. But what […]

How to talk to your partner about your love language 

So you know what love languages are, you know your own and perhaps you now realize your partner hasn’t been showing you love quite the way you need it. So what do you do? Talk to them! Cushing gives some tips to get the conversation started:

Be specific with what you need

“Instead of ‘I wish you were more affectionate,’ try ‘It means a lot to me when you hold my hand in public’ or ‘Can we do 20 minutes phone-free tonight, just us?’” explains Cushing.

Try the ‘when you do X, I feel Y’ structure

Say “‘when you text me during the day just to check in, I feel like I’m on your mind,’” says Cushing. This communication structure tells your partner exactly what to do or say in a clear way rather than as a criticism, she adds. 

Reinforce their win in real time

“When your partner gets it right, say so immediately: ‘That meant a lot, thank you,’” adds Cushing. Positive feedback that occurs in the moment will help teach your partner how to love you with your love language faster than a conversation that happens later, says Cushing. 

And if a date night spent talking about your quiz results, as Cushing suggests, ends with you realizing you and your partner have completely different love languages, know that’s okay. “What matters is whether both partners are willing to learn and speak the other’s language, not whether they match,” says Cushing. 

The bottom line on love languages 

Ultimately, maintaining a healthy relationship doesn’t just require the feeling of love, but also the actions behind it. So if you’re realizing the way your partner shows you love isn’t quite how you prefer to receive it, or vice versa, give one of our expert-approved tips a try to make a change for the better.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

Cold feet at night are a familiar complaint for many adults in their 50s, 60s and beyond. So is lighter, more interrupted sleep. The habit of pulling on socks before bed keeps turning up in doctor interviews and viral posts as a simple fix. Sleep specialists say there is a real reason it helps some people, and real reasons others should think twice before trying it.

Here is what the evidence shows about warm feet and sleep, along with the safety concerns that matter most if you live with diabetes, nerve problems or poor circulation.

How socks and body temperature are connected at bedtime

As bedtime approaches, your core temperature begins to drop. That shift is part of the circadian rhythm that signals drowsiness, according to Cleveland Clinic. The body sheds that heat partly through the hands and feet, Dr. Yoel Green, a sleep medicine physician and clinical assistant professor of psychiatry and behavioral sciences at Stanford Healthcare, told Everyday Health.

Dr. Leah Kaylor, a licensed clinical psychologist who specializes in trauma and sleep, told Newsweek, “The bottoms of your feet contain specialized blood vessels that regulate heat. These vessels can quickly release heat by increasing blood flow to the skin.”

Wellness

5 Sleep Tricks That Really Work + the Genius Comforter Hack for 3 AM Wake-Ups

By now, we’ve all heard the usual sleep hygiene tips: Go to bed at the same time every day, cut back on blue light from TVs and other electronic devices close to bedtime and avoid alcohol and caffeine in the evening. But if you’re still sleepless despite these strategies, take heart: We asked experts to […]

Do socks actually help you fall asleep faster

Warm feet help the body release heat more efficiently, lowering core temperature and signaling it is time for sleep. Putting on socks can help kick-start that process, Dr. Craig Zebuda, chief medical officer at Yunara Life, told Real Simple.

Dr. Monika Mathur, a neurologist and sleep medicine specialist at Kaiser Permanente in Southern California, told Real Simple that “some small studies have found that warming the feet may shorten the time it takes to fall asleep and improve certain measures of sleep quality.” She added a caveat. “These studies are small and likely this works best in people with truly cold feet, so more likely this is a low-risk trick rather than a proven cure.”

One often-cited study is part of that research.

Green is more cautious. “There isn’t strong evidence that wearing socks to bed meaningfully improves sleep. The available evidence suggests only modest effects, and it’s not something we typically focus on in sleep care,” he told Everyday Health.

Wellness

Epsom Salt Foot Stomping Is Tiktok's Cheapest Sleep Trend. Does It Work?

The bedtime routine racking up views this year costs about $6. No $200 sleep tracker, no expensive supplement, no app subscription. Just Epsom salts, bare feet and roughly 10 minutes of standing still. As sleep-deprived scrollers chase the next wellness hack, psychiatrists, sleep doctors and clinicians are weighing in on whether the ritual delivers on […]

Are there any risks to sleeping with socks on

For most healthy adults, sleeping with socks is perfectly safe, Zebuda told Real Simple. Two issues to watch are tight socks, which can be uncomfortable and leave marks, and sweaty feet, since socks can trap moisture and lead to skin irritation or infection.

People with diabetes, peripheral neuropathy or circulation problems should be especially careful about socks that are too tight or that create friction.

What kind of socks are best for sleep

If you want to try the habit, choose loose-fitting, breathable, moisture-wicking materials such as bamboo, Mathur told Real Simple. “It is best to keep them loose at the top with no tight elastic bands, so the circulation is not cut off,” she said, recommending ankle or crew-length pairs.

Zebuda added, “Most importantly, choose a clean, dry pair that’s comfortable enough that you barely notice you’re wearing them.” Change into a fresh pair every night.

The verdict on wearing socks to bed

Wearing socks to bed will not disrupt the body’s natural heat-releasing process, Green told Everyday Health, and for people who run cold it may offer a modest sleep benefit. For readers managing diabetes, neuropathy or circulation issues, the loose-fit and clean-pair guidance above is where the real caution lies. It is a low-risk habit worth trying but not a silver bullet.

Perhaps in your 20s and 30s, your sexual experiences were jam-packed with innovation, spontaneity and toe-curling orgasms. But since entering midlife, those euphoric, pleasure-filled moments may have become few and far between. If that sounds familiar, you wouldn’t be alone. About 25 percent of women in midlife or older report being unable to achieve orgasm, according to a study published in the Journal of Women’s Health. And while great sex, partnered or solo, doesn’t have to end in an orgasm to be pleasurable, if you’re in midlife and hoping to experience more orgasms, our experts say there are things you can do that can help. 

What is an orgasm? 

If you walked down the street and asked every person you ran across to define an orgasm, there would probably be many different answers. And with good reason! We all have a different understanding of what an orgasm feels like, but regardless of how we experience one, there are physical signs that can help us understand what’s happening in our bodies.

“An orgasm is a peak of sexual pleasure involving the brain, nerves and muscles,” explains Karen Toubi, MD, board-certified ob-gyn and menopause specialist. “As arousal builds, blood flow to the genitals increases. A key physical part of orgasm is rhythmic contraction of the pelvic floor, the group of muscles supporting the pelvic organs and surrounding the vagina and anus. Breathing and heart rate speed up, and sexual tension releases. Afterward, many women feel relaxed or pleasantly sensitive.”

Wellness

Low Libido After 50? The Science Behind Women’s Desire May Surprise You

Here’s the scene: You’re enjoying brunch with your girlfriends, talking candidly about your relationships, when one brave woman at the table admits that her libido has vanished. “I miss having a sex life, but I guess this is just part of getting older,” she says. That’s the moment when you can be a stellar friend […]

How orgasms can change in midlife

Will your sex life change with age? It’s likely! But can those changes also bring good? Absolutely! “Many clients and community members tell me that midlife brings more self-knowledge, better communication with partners and less performance pressure,” says Lasara Firefox Allen, MSW, a menopause and sexuality educator and the author of Genderqueer Menopause. “When people give themselves permission to prioritize pleasure and adjust their approach to the body they have now, many report the best sex of their lives.”

But if your orgasms in midlife have changed in ways you haven’t been loving, know it’s not just you. “In my work as a menopause and sexuality educator, the most common changes I hear about are these: Orgasms take longer to reach and may feel more elusive, arousal takes longer to build and orgasms can feel less intense or harder to hold onto,” says Allen. 

Vanessa Cushing, LPC, NCC, MS, AASECT-certified sex & couples therapist and founder at Cushing Counseling, adds the type of sexual stimulation you need to achieve orgasm in midlife may need to be more direct or intense. “Orgasms can feel quieter, less of a peak and more of a release,” adds Cushing. “Some women experience anorgasmia for the first time, meaning they can’t climax no matter how aroused they get.”

5 ways to have better orgasms in midlife

If having less frequent orgasms has caused a hit to your confidence or excitement about your sex life, it can feel like there’s something wrong with your body. But you shouldn’t put the blame on yourself.

“None of this means anything is broken,” says Allen. “It means the conditions for arousal have changed, and most of them can be addressed directly.” So what should you do to help increase your chances of orgasm in midlife? Here’s what our experts had to say:

Use self-touch to relearn your body

Before you set out on a mission to have an orgasm with your partner, consider exploring things solo. “Your body’s responses have changed, so your map of your own pleasure needs an update,” says Allen. When you know what works for your body now, it makes it much easier to share that knowledge with a partner, they add. 

What to do: “Set aside 15 minutes or more a few times a week for unhurried solo exploration, with lubricant, no goal of orgasm (unless it just goes there), just noticing what feels good now,” Allen says. “Two or three times a week is a great rhythm. But there is no upper limit! Go to it every day if that is accessible and desirable for you.”

Work with your pelvic floor

Our pelvic floor muscles are the muscles that contract during an orgasm, explains Allen. “Strong and supple pelvic floor muscles support stronger orgasms; overly tense ones can block them,” they explain. 

What to do: “Practice gently squeezing and lifting the muscles you’d use to stop the flow of urine, hold for a few seconds, then fully release,” says Allen. “The release matters as much as the squeeze.” They recommend trying a few sets a day a few times a week. 

If you’re having painful sex or even just less intense orgasms, try visiting a pelvic floor physical therapist for guidance, says Allen. “They’re often covered by insurance. Pelvic floor PT is underutilized, and most of us have no idea it’s an option, but it really can help with both GSM and reclamation of sexual desire.” 

Try a vibrator 

“Research has shown that a vibrator can increase blood flow and decrease pain,” says Dr. Toubi. “It can be a therapeutic tool prescribed by your doctor, not just a toy.” She adds that it’s important to think about vibrators as helpful tools for achieving orgasm rather than replacements for your partner. 

What to do: “Start on a low setting against or near the clitoral hood and adjust the location and intensity to comfort,” explains Dr. Toubi. “Try it alone first if that feels easier, then bring it into partnered sex if you want. Use it when you want that extra stimulation, with no prescribed session length. Stop if it hurts or feels uncomfortable, and follow the cleaning instructions.”

Don’t be afraid to add lube 

Even if you feel aroused, adding lube to your sex life can help make things just a little bit smoother. “Use a plain, fragrance-free water-based or silicone-based lubricant during sexual activity if friction or dryness is getting in the way,” says Dr. Toubi. 

What to do: “Apply enough to make touch glide comfortably over the vulva, the external genital area and at the vaginal opening if you are having penetration,” continues Dr. Toubi. “Reapply whenever there is dragging or discomfort. There is no universal dose: Use comfort as the guide and follow the product label.”

Wellness

Vaginal Dryness? Doctors Reveal Which of These 3 Products You Actually Need

Ever since starting menopause, you’ve noticed a raw or burning sensation “down there,” or perhaps sex with your partner has gone from pleasurable to unbearable due to vaginal dryness. Through ads, commercials and even word of mouth, you’ve likely heard about everything from vaginal moisturizer to vaginal estrogen cream to lube promising to provide relief […]

Think beyond the bedroom 

Supporting your general health and wellbeing can also boost your chance of orgasm in midlife. “Some of the highest-yield interventions are the simplest (while not always being easiest),” says Allen. “Reduce stress, get enough rest and take self-time. Treat body changes as an invitation to explore new ways to engage.”

And don’t feel like you have to handle the changes in your orgasms or sensation alone. “If your genital sensation has changed, tell your doctor,” says Dr. Toubi. “Ask about possible causes and whether your blood pressure, cholesterol, blood sugar and other cardiovascular risks need a review. Do not let anyone dismiss it as ‘just menopause.’ Your sexual health deserves the same attention as the rest of your health.”

The bottom line on orgasms in midlife 

If you’re approaching midlife or already in it, know that sex may change. But as Trina Read, doctor of human sexuality, Canadian sexologist and author of The Sex Course, says, your 50s and beyond could be some of your sexiest years yet! So if your orgasms have changed in ways you’re not happy about, give one of our expert-approved tips a try and talk to your doctor about what you’re experiencing. You could end up giving your overall sex life a major boost in the process!

“Society tells women that the door has closed, and, unfortunately, too many women believe it,” says Read. “Sex after 50 is not sex from your 20s—thank goodness!”