A healthy sex life is about much more than what happens in the bedroom. It is closely tied to your physical health, emotional wellbeing, communication skills, and even daily habits like what you eat and how often you move. These 10 tips to look after your sexual health focus on simple, practical changes you can start today, at your own pace.
1. Know your body and what feels normal
Taking care of your sexual health starts with paying attention to your body. Notice what feels typical for you, including your energy levels, sex drive, and any physical sensations during arousal or sex.
If something changes suddenly, such as new pain, unusual discharge, bleeding, or a persistent change in desire, treat it as information rather than a reason to panic. Write down what you are experiencing, when it started, and whether anything seems to make it better or worse. This makes it easier to talk clearly with a healthcare provider and get the right support.
2. Make STI testing part of routine care
Sexually transmitted infections are very common, and most people will be exposed at some point if they are sexually active. Many STIs have no symptoms at all, which is why regular testing matters so much.
The CDC notes that most STIs are silent and you often cannot tell if you or a partner is infected without a test, so checking your status regularly is an important prevention step (CDC). The American College of Obstetricians and Gynecologists similarly emphasizes that STIs can be spread through vaginal, anal, or oral sex and that early testing and prevention are essential for long‑term health (American College of Obstetricians and Gynecologists).
If you are sexually active, especially with new or multiple partners, talk to a provider about how often to test. Many people benefit from a yearly screening, and more frequent testing if their risk is higher. If an STI is found, remember that many are curable and all are preventable, but both you and your partner need treatment to avoid reinfection (CDC).
3. Use protection consistently and correctly
Condoms and other barrier methods are still some of the most reliable tools you have to protect your sexual health. When used consistently and correctly, they significantly lower the risk of many STIs.
Guidance from ACOG highlights that using barrier methods such as condoms during vaginal, anal, and oral sex reduces your chance of acquiring infections (American College of Obstetricians and Gynecologists). If you are not in a mutually monogamous relationship where both partners have tested negative, using condoms every time is one of the simplest ways to stay safer.
Take a moment to check expiration dates, store condoms away from heat and sharp objects, and read the instructions if you are unsure. If a condom breaks or slips, contact a healthcare provider or clinic to ask about emergency contraception or STI testing options.
4. Stay up to date on vaccines and HIV prevention
Vaccines and preventive medications are part of modern sexual self care. They quietly work in the background to lower your risk of serious infections and complications.
The HPV vaccine, ideally given around ages 11 or 12 but available up to age 45, significantly reduces the risk of some cancers and genital warts caused by human papillomavirus (American College of Obstetricians and Gynecologists). If you are not sure whether you received it, ask your provider to review your records.
For HIV prevention, pre‑exposure prophylaxis, or PrEP, is a daily pill or a bi‑monthly injection that can greatly cut your risk when combined with other protection such as condom use (American College of Obstetricians and Gynecologists). If you or a partner has multiple partners, shares needles, or is HIV positive, talking about PrEP with a provider may be an important step.
5. Move your body to support sexual function
Regular exercise is one of the most powerful ways to support your sexual health, especially over time. It improves blood flow, supports heart health, reduces stress, and boosts mood, all of which feed into a more satisfying sex life.
A 2023 review of randomized controlled trials found that consistent aerobic exercise can be an effective non‑drug option for improving erectile function in men, with programs ranging from home‑based walking to structured training leading to meaningful improvements on erectile function scores (Cureus). Physical activity also helps reduce body weight, lower blood pressure, and improve blood sugar control, which supports healthier blood flow to the penis and lowers common risk factors for erectile dysfunction (Cureus).
For women, early research suggests that exercise may lower sexual distress and increase desire, including one study where women who exercised immediately before sex reported higher sexual desire, although more research is still needed to create strong guidelines (Cureus). Even without perfect data, it is clear that regular movement, like brisk walking, cycling, swimming, or dancing, can improve mood, self confidence, and energy, which often improves your interest in and enjoyment of sex.
6. Eat in ways that support hormones and desire
What you eat influences your hormones, blood flow, energy levels, and even your mood, all of which shape your sexual health. A nutrient rich diet can support a steadier libido and better physical function.
Research has linked low levels of zinc, vitamin D, vitamin B12, and iron with decreased libido, since these nutrients are important for hormone production, energy metabolism, and sexual health overall (BodyLogicMD). Diets high in processed foods, unhealthy fats, and sugar can disrupt hormone balance and reduce sex drive, while eating more whole foods, fruits, vegetables, lean protein, and healthy fats supports hormonal balance and a healthier sex drive (BodyLogicMD).
Blood flow also matters. Diets heavy in saturated fats and trans fats can contribute to conditions such as atherosclerosis and poor circulation, which can reduce arousal and performance (BodyLogicMD). On the other hand, nutrient dense foods that support brain health, like omega‑3 fatty acids, B vitamins, and antioxidants, may improve mood, reduce stress and anxiety, and enhance sexual desire by improving mental wellbeing (BodyLogicMD).
7. Check in on alcohol, substances, and stress
Your sexual health depends on your nervous system as much as your reproductive system. Too much alcohol, certain substances, and chronic stress all interfere with your body’s ability to respond to arousal signals.
Hamilton Health Center notes that large amounts of alcohol can impair nerve function, reduce sexual pleasure, and contribute to erectile dysfunction in men (Hamilton Health Center). For all genders, heavy drinking may make it harder to become aroused, reach orgasm, or stay present.
Stress also plays a quiet but powerful role. When your body is in a constant state of tension, it directs energy toward survival, not pleasure. Building small stress management habits, such as taking a walk, practicing deep breathing before bed, or creating a nightly wind down routine without screens, can gradually bring your nervous system into a more relaxed state that is more open to intimacy.
If you notice sex consistently feels painful, numb, or disconnected when you drink or when you are under high stress, treating those patterns as health signals, not personal failures, can be a helpful first step.
8. Talk openly with partners about sex and safety
Communication is one of the most underrated tools for sexual health. Being able to talk about sex, boundaries, protection, and desires can help you avoid misunderstandings, reduce anxiety, and increase pleasure for both you and your partners.
The CDC points out that talking with your partners before sex is crucial for making informed choices and keeping everyone safer from STIs (CDC). Being open and honest about your number of partners and any infections you have, even if you are currently being treated, builds trust and leads to more productive conversations (CDC).
The Baylor College of Medicine notes that effective sexual communication starts with clear consent that goes beyond a simple yes or no. It can include discussing the importance of foreplay, whether you want to use sex toys, or sharing fantasies, provided everyone is comfortable (Baylor College of Medicine). They also highlight the role of nonverbal signals, like eye contact, facial expressions, and body movements, which work together with words like “more” or “slower” to fine tune what feels good (Baylor College of Medicine).
A respectful, nonjudgmental tone and a patient attitude, especially when disabilities or specific needs are involved, help keep these talks supportive rather than tense (Baylor College of Medicine).
9. Work with a healthcare provider you trust
Good sexual health care is easier when you have a provider who listens to you and respects your concerns. Finding someone you feel comfortable with can take time, and it is okay to switch providers if you do not feel heard.
The CDC encourages you to ask directly about STI testing, share your sexual history honestly, describe any symptoms you have noticed, and discuss options like expedited partner therapy if a partner may be infected (CDC). A provider who is supportive will work with you, not judge you.
If you feel shy bringing up sexual topics, you can write questions down before your appointment, such as “How often should I be tested for STIs based on my situation?” or “I have noticed a drop in my sex drive, what could be causing it?” Clear questions help you leave with clear next steps.
10. Treat sexual wellbeing as part of overall health
Finally, it helps to remember that your sexual health is intertwined with your overall wellbeing. Sleep quality, mental health, relationship satisfaction, and physical health all feed into how you feel about sex and how your body responds.
Hamilton Health Center notes that open communication about intimacy can help you and a partner identify and resolve sexual issues, which can improve pleasure and satisfaction (Hamilton Health Center). They also point out that regular exercise can increase endorphins and sex hormones, lift mood, and build self confidence, which together contribute to a more satisfying sex life (Hamilton Health Center). Choosing nutrient dense foods rich in amino acids, minerals, vitamins, and healthy fats can enhance desire and performance, and can even strengthen emotional bonds when you share meals with a partner (Hamilton Health Center).
Looking after your sexual health is not about perfection. It is about steady, manageable choices that help you feel informed, safe, and connected. You might start with one change, such as scheduling an STI test, adding a short walk to your day, or having a simple, honest conversation with a partner about protection. Over time, these small steps add up to a more confident and enjoyable sex life.
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