Influencing others

 I was watching a commercial where a young lady offers to buy another person a coffee. In the commercial the lady buying the coffee says that the person she is buying a coffee is a “work friend”, but the other person says, “I am your best friend.” Many of us have work friends and other friends and we draw a distinction between them but not as rudely as the person does in the commercial. That commercial is a commentary on how we view people and friendship. It also speaks to how we see ourselves and how we see our influence on the world.

 As we move through life, our sphere of influence ebbs and flows and sometimes we have many people we influence and sometimes we have only a few. When we are young, one of the goals is to have as many friends as you can. Your popularity, for some young people, is their worth and it is measured in friend count. As we mature, we realize that we do not need as many friends, but what we want are true and close friends. These friends are harder to find, but once they have been found, they are worth keeping.

You may think that you are completely insignificant is this world. But someone drinks coffee from the favourite cup you gave them. Someone hard a song on the radio that reminded them of you. Someone read a book you recommended and plunged headfirst into it.

Someone smiled after a hard day’s work, because they remembered the joke you told them today. Someone loves themselves a little bit more because you gave them a compliment.

 

Never think that you have no influence of any kind. Your trace, which you leave behind with every good deed cannot be erased.

Do you need a makeover?

Do you need a makeover? One of the newsletters I receive came out and said, I needed a makeover, so this is it. The newsletter went on to explain all the new bells and whistles that the author hoped would make the information more interesting and interactive.

COVID has brought about many changes and I think many makeovers, some were planned but I suspect some were just thrust upon the person or organization and done because to survive the makeover needed to be done.

One of the organizations I work on and am very proud of is the COSCO Health and Wellness Institute, (SeniorsHelpingSeniors.ca). The organization has been operating for 10 years and I have been active with them for five years. For those of you who do not know, we give in-person workshops on a variety of health and wellness issues for seniors. Since we started in 2007, (we became a registered charity in 2010) we have given workshops to over 50,000 seniors in BC. We started with two or three workshops and now have 44 workshops. COVID hit us hard, and as the leaders struggled to find a path forward, we decided to go online. Our makeover started back in April and we started training our presenters (all volunteers) on how to give workshops on ZOOM. We revised 23 of our 44 workshops so they could be delivered online. We also revised our speaker notes for our presenters, our website, our sign-up procedures, our handouts as well as how we present.

A great deal of time, energy, and angst went into the makeover between April and August. We went to the 99 senior user groups we had been working with, at the beginning of August and we wondered if they would buy into the new format. We had 25 requests for workshops in September and we have had over 44 workshop requests for October. We only have 18 of our presenters willing and trained to present online so that is about our maximum at this time.

Our makeover worked, now that we are online, we can present anywhere in the world if there are 10 or more seniors willing to connect to us in ZOOM and there is an organization willing to host us. We are in a brave new world and it is extremely exciting. To find out more about our online workshops go to our Webpage: COSCO Health and Wellness Institute, (SeniorsHelpingSeniors.ca).  

 

The new reality?

In BC we have moved to stage 3 in our recovery model. This means that although travel, hotel stays and expanded social circles are encouraged they are not encouraged too much. We are between 60 and 65% for social interactions of what used to be the old normal. This does not mean the virus is gone, it just means that we can protect ourselves and our healthcare system as new cases are found. 

The move to a new reality is interesting to watch. In BC we, as a society have trusted our Chief Medical Doctor and for the most part, follow her directions. Our politicians have stepped out of the way of science and have allowed medical advice to guide their decisions.

In other parts of the world, this does not appear to be the case and the mounting death toll and number of cases show that science does work, if the people trust the science, as we do in BC. However, it is still isolating and frustrating for those with underlying medical conditions and those who are over 65. 

My wife has underlying conditions and she does venture out, but she keeps her trips out low and her social circle small. My brother-in-law also has underlying conditions and he does not venture out of his comfort zone. I also have other friends who are in the same situation, but they all are in good spirits and I hope that they continue to stay in good spirits. 

If you can, get out, walk, garden, sit on your patio or front steps and enjoy the sun or the light rain,( more likely in BC) and trust the science to help us get to where in a new reality we can move closer to 100% of social interactions.

How long will your hip replacement last?

I had a hip replacement and I asked when I had it done, how long should it last, the doctor was vague on his response. So, I think are most specialist but there is no need, a study called How long does a hip replacement last? A systematic review and meta-analysis of case series and national registry reports with more than 15 years of follow-up by Jonathan T Evans, MRCS, Jonathan P Evans, MSc, Robert W Walker, MRCS, Prof Ashley W Blom, PhD, Michael R Whitehouse, PhD, Adrian Sayers, MSc released in February 2019 has an answer to the question, how long will my hip replacement last?

My Hip replacement was not easy and my goal is to not have to have another one, which is also the aim of the medical professionals. However, all hip replacements will eventually fail because of processes such as infection, fracture, or a combination of normal processes, such as loosening and wear.

For doctors to counsel patients accurately and appropriately, it is important to know how long a total hip replacement might last. Life expectancy is rising and thus the long-term survivorship of the total hip replacement is increasingly relevant

The ultimate aim, that all hip replacements provide a normal pain-free function for the rest of the recipient's lives, has not been achieved as of yet. In the UK, the National Institute of Health and Care Excellence set a benchmark in 2014, that individual components making up a total hip replacement are only recommended for people with end-stage arthritis if they have 10-year revision rates of 5% or lower.

The typical patient who had a hip replacement in the UK in 2016 was 69·8 years old if female or 67·6 years old if male, and had a BMI of 28·8. 90% of hip replacements were done for osteoarthritis and 60% of recipients were female.

Similar demographics are reported by the national registries in Scandinavia, Australia, and the Netherlands.

There is hope however, hip replacements are getting better and lasting longer. Here is some of what they have to say in their research.

“In conclusion, although there is not enough information yet available to calculate exactly how long a hip replacement will last, using available arthroplasty registry data, we estimate that about three-quarters of hip replacements last 15–20 years and just over half of hip replacements last 25 years in patients with osteoarthritis.“

They did a systematic review and meta-analysis with a search of MEDLINE and Embase from the start of records to Sept 12, 2017. They included articles reporting 15-year survival of primary, conventional total hip replacement constructs in patients with osteoarthritis. They were very thorough as they reviewed implant data and reports of national joint replacement registries, after all of their research they said “assuming that estimates from national registries are less likely to be biased, patients and surgeons can expect a hip replacement to last 25 years in around 58% of patients

Total hip replacement is one of the most common and effective forms of surgery, resulting in generally excellent outcomes and it is getting better.

The Growing Need For Senior Home Health Care Jobs

Boomers are ageing, and we are happy that we live in a time when we are living longer and we are living healthier. However, in a post a few months ago I discussed the fact that even though we are living longer for most of us, we will spend at least two to three years needing care. There is a problem with that because we do not have enough people trained to look after an ageing senior population. 

In a 2015 report, Future Care for Canadian Seniors: A Status Quo Forecast, the Conference Board of Canada estimated that by 2026 over 2.4 million Canadians age 65 and over will require paid and unpaid continuing care support — up 71 percent from 2011. By 2046, this number will reach nearly 3.3 million. In the US for the first time, people 65 and older will outnumber those 18 and younger in 2030. Indeed, 1 out of every 5 Americans will be at or past retirement age.

Those numbers, from the US Census Bureau, are fairly staggering, and represent some fairly enormous social changes over the last few generations. Better medical care improved awareness of what is and is not healthy, and declining birth rates mean that America is ageing (though slower than Europe or parts of Asia).

When you dive a little deeper, the numbers might really surprise you:

• By 2035, there will be 78 million people 65 and over
• By 2060, that number will jump to 98 million
• By 2060, people 65 and older will make up 24% of the population

This means people are living longer and have more time to explore and learn and live their lives to the fullest. The rate of immigration will keep the US population growing at replacement rates, with the happy outcome of making this country much more diverse.

That being said, of course, an ageing population brings with it its own set of social and economic challenges. A larger problem looms in the medical and health care needs of an ageing population.

There is a growing need for doctors, nurses, and professional caregivers, especially in home-based care. We have a need for committed, compassionate, and professional care that helps older adults live their best lives. Understanding that the market can help younger people find jobs that will be challenging, interesting, fulfilling, and filled with love.

Writing at Quartz, Dan Kopf calls jobs involving the personal care of older adults the “future of employment.” Indeed, the Bureau of Labor Statistics, as he points out, says that this will be the fastest area of employment growth from 2016-2026 (and, one can surmise, beyond that, but the latest numbers are through these years).

To back that up, Kopf gave some more impressive numbers. Over the next decade:

• Personal care jobs will grow by 750,000
• Home health aides will grow by 425,000
• These jobs will grow from 2.3 to 3.4 million jobs overall
• These jobs will grow 37% and 37%, respectively, the 3rd and 4th fastest growing jobs in the US

So, it is pretty clear that the ageing population is going to have a direct impact on what work will be like in the future.

This work isn’t all uniform, of course. There are many different jobs, including working at hospitals and at nursing care facilities. But more and more, the bulk of jobs is moving toward senior home health care as the result of cultural and sociological shifts.

In Canada, spending on care for seniors across all 10 provinces will increase from $28.3 billion in 2011 to $177.3 billion in 2046. With two-thirds of this spending provided by governments, spending growth will significantly outpace revenue growth for most provinces.

By 2046, over 11.6 million Canadians will be counted on to provide some level of unpaid continuing care support to seniors.

In the last few decades, we’ve seen a cultural move toward ageing in place. While many nursing care facilities are amazing places staffed with wonderful, dedicated people who work hard to build a true community, more and more people want to stay in their homes or with a loved one in place of starting over.

That’s not easy, of course. While there are programs to help, it can be challenging to age in place. It can be hard to care for yourself, and it can be hard to care for a loved one, especially if you have a full-time job and family of your own.

That’s where a caregiver comes in. Whether you have a full-time caregiver who might specialize in your specific health needs or a part-time one who can come in and handle things like medicine or bandages or basic chores like cooking, caregivers are an enormous help. They are companions and nurses, friends and chefs, someone to talk to and someone to laugh with and someone to lean on. They are people who help older adults age in place, with the comfort and dignity they deserve.

In both Canada and the USA labour demand growth for this sector is projected to far exceed overall labour force growth.

2015 was the first year that home health care in America surpassed nursing care in terms of money spent. That will grow, of course, as the population ages and cultural changes become embedded. And right now, there seems to be a large, perhaps dangerous, shortage of home health care workers.

There are reasons for this. For one, not everyone knows that this is a growing industry. And there are some unfair structural reasons. For one thing, the average pay is low, often under $15 an hour depending on the state. Few jobs come with benefits, and few have consistent hours. That makes people reluctant to take a job.

But that could change. Indeed, the shortage of workers, combined with the growing need, will demand that changes. When labour becomes necessary, wages and benefits go up. It seems almost inevitable.

That’s why not only is this job growing in importance, but as more people realize its importance and the shortage of workers become more apparent, this is a position that will be able to provide a stable and steady income for anyone with the dedication and the heart to take it.

To do so, though, there is a need for home health care. That need is growing, and the profession is changing and getting the esteem and respect it has always deserved. Ideally, wages and other benefits will grow accordingly.

That’s not just a matter of basic economics. It’s not just supply and demand. It comes from recognizing what is important as the nation changes and recognizing what needs to make it happen. That’s why senior home health care jobs are the fastest growing in the country

Dealing with a family member who is dying

My friend's younger brother (he is 63) has malignant mesothelioma, which is a type of cancer that has affected the tissue lining his lung. I asked my friend how his brother is doing. He said he puts on a brave face, but when he is tired, he looks like a dying man. My friend continued I don't know how long he has, the doctors think that he could have a week, a month or two or three months, but it is not good. We talked about how hard it must be on my friend and his sisters and his brothers family.

My friend agreed and he told me his brother was talking about ending his life, with assisted suicide but that his brother had not done anything concrete or taken any other action except to talk about it at this point. I could see that the discussion of his brother was not one my friend wanted to continue, so we changed the topic, and discussed the home renovations we both had to complete.

I started thinking, how do we talk about death and dying. My friends' brother had, according to my friend, made peace with the fact he was dying as my friend and his family have made peace with the pending loss of their brother. Losing a family member is not easy, but when a family member is dying the strain on the rest of the family is tremendous, and there is not much help.

My friend told me that his sisters, as part of their volunteerism, go to the hospice in their hometown and provide vigils and sit with the patients who are dying. I thought this was wonderful as it helps those who are dying to know they are not alone but came back to the question, who helps the family dealing with this loss.

Once a person dies, there are supports in place to help the family, but I wonder if there are supports in place to help family members as the person is dying. I also realized that if a family is dealing with this issue, they may not have the energy to find out more information or to seek help. So I thought I would list some ideas here. There are many supports available:

Ireland has information at http://hospicefoundation.ie/wp-content/uploads/2013/08/Supporting-Families.pdf where there are links to further supports.

Palliative Care Australia has information at http://palliativecare.org.au/resources/how-can-i-support-my-friendfamily-member 


In England, the National Health Authority has done some interesting research into this issue at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4436280/

In Canada, the Virtual Hospice has information on dealing with death and dying including an article on  how to talk to a dying person
 http://www.virtualhospice.ca/en_US/Main+Site+Navigation/Home/Topics/Topics/Communication/Tips+for+Talking+with+Someone+Who+is+Dying.aspx 
https://www.canada.ca/en/employment-social-development/programs/ei/ei-list/reports/compassionate-difficult-times.html

Other organization also have information for families who are dealing with a person who is dying. Here are some: 
https://oceansidehospice.com/coping-tasks-for-the-family/
https://www.dyingmatters.org/
http://www.ohtn.on.ca/rapid-response-impact-of-medical-assistance-in-dying-on-family-and-friends/

Listening to Your Parents even Now

Have you ever had that aggravation that you go over to your aging parent's apartment or house to help with the housework and get some serious “caregiving” done and the senior himself seems to be bent on stopping your progress? You no doubt came over with a list as long as your arm of things to do at the apartment to help your parent live a clean and healthier life by getting the place into shape.

You know that part of your job as a caregiver is to take care of chores and do the things your aging parent cannot do any more or just doesn’t do because of fatigue or general lack of attention to detail. So when your parent wants you to forget all that work and just sit and talk, what is aggravating to you may be very important to your parent, maybe even more important than the apartment getting cleaned up.

It’s good for you to think about your role as the caregiver because you really are not just called to be a maid, chauffeur, and cook. Anybody could do those things. The reason you are perfect for the caregiving role is you are close to the heart of your aging parent and you are the one that will understand when she talks about things she is thinking or feeling that day.

So don’t downplay the value of just being a companion to your parent during your visits. The emotional and family support you provide to your parent is central to his self-esteem and feeling of who he is in the world. He will be storing up dozens of little anecdotes and stories to share with you when you come over. So in order to let him get all of that sharing “out of his system”, it's important for you to be a good listener.

A good listener doesn’t just let the other person talk and say “uh huh” every so often. If you are just tolerating your parent as she shares little things with you, that will become apparent and be worse than if you didn’t talk to her at all. The best way to fit your fellowship and relationship time around work time is to start out each visit with some time together just to talk.

Perhaps you might make it a habit that every time to come over, you and your parent will sit down and just talk about a half hour over coffee, a snack or tea. That is when you can focus all of your attention on what mom or dad has to say. Listen with focus and attention so when something is funny, you laugh and you can ask questions and explore the concept or situation being discussed in some depth.

Then at an appropriate time, you can say, “Gee Mom, I would like to tidy up those dishes. Can you sit at the table and we can keep talking while I do that?” That is a nice easy transition to starting your work and keeping the lines of communication open. And you can continue to let your mom or dad “follow you around” as you do chores chattering away the whole time.

Don’t censor the topics or insist that what you talk about are only the important things. You should know from talking to your kids that you have to be ready to talk about the trivial things in their lives to prime the pump of communication about the hard issues and ones that will take some mature understanding to deal with. So be patient and open with your aging mom and dad and once they know you have good listening ears, they will open up about important things going on in their lives. And that is when your listening skills will really pay off.

Cancer Prevention and Green Tea Intake

First a reminder that I am not a doctor, but there is some evidence that green tea drinkers are said to be less susceptible to cancer than non-drinkers. This has already been proven by some clinical studies. You see, green tea is quite popular for many years now. For thousands of years, the Chinese drank green tea because of it was healthy, now more people are drinking the amazing tea. According to the statistics, countries in which green tea is the drink of choice, (over coffee and beer) cancer rates are much lower. There is an ingredient in green tea called polyphenol that researchers believe is important in fighting cancer.

The antioxidant properties of green tea in some tests have proven that green tea can help in reducing the formation of certain cancerous tumours. These results were due to the  EGCG or epigallocatechin, which has anti-cancer and anti-inflammatory properties. Other polyphenols also have the same properties which can prevent skin cancer and even skin tumours.

Studies regarding esophageal cancer produced different results. The growth of cancer cells in the esophagus is typical of this type of cancer, but drinking green tea can suppress the growth of such cells. Some women tested to drink green tea were protected from esophageal cancer but another group were not protected. The research advised that additional investigations should be administered with regards to esophageal cancer.

The human bladder is another vital organ in the body. Again, researchers are trying to prove if there is a connection between the consumption of tea and bladder cancer. Clinical research suggests that bladder cancer was prevented by drinking green tea among women and another study among men who had bladder cancer had a higher chance of survival when they started drinking green tea.

There is some research that shows our pancreas can also benefit from the anti-cancer properties of green tea. Men and women who drank green tea were less prone to pancreatic cancer; however, there may be other reasons for these people being less prone to pancreatic cancer. The researchers suggest further studies should be conducted by before they can recommend green tea for prevention of pancreatic cancer. 

We have an ever-increasing number of ovarian cancer patients. A study was done in China that claims that with one cup of green tea every day, these patients lived longer.

There have been some lab studies that suggest that green tea can prevent prostate cancer. So far, the studies in different types of cancer gave positive effects when green tea was introduced to the patients. The studies claim that by simply increasing the quantity, frequency, as well as the duration of taking the tea, the development of cancer can be prevented.

Cancer has always been a health problem in different age groups. Green tea appears to have some positive effects on our bodies. So while you're still young and healthy, make sure you drink green tea every day. Make it a part of your diet. There are a lot of benefits of taking green tea and if you want to achieve a much healthier body, start taking it now. 

Commercial green tea is widely available, as well as the supplement forms. If you want to take the supplements, you can ask prescription from your doctor.

You could drink your green tea every day it will not hurt you and it may help you stay healthy. Just in case you want to be extra sure, ask your doctor about the health benefits you can derive from tea. You may be surprised if your doctor agrees with you in taking green tea.

Sleeping 9 hours or more linked to greater dementia risk

The following is from an article in the Medical news Today and was written by Ana Sandoiu for the full article go here

For this study, a large number of adults enrolled in the Framingham Heart Study ( were asked to report how long they usually slept per night. The researchers then clinically followed the participants for 10 years to see who developed Alzheimer's disease and other forms of dementia.

Boston University School of Medicine (BUSM) researchers then examined the data collected on sleep duration and calculated the risk of developing dementia.

The team found that people who sleep regularly for 9 hours or more were twice as likely to develop Alzheimer's within 10 years, compared with those who consistently slept less than 9 hours.

Additionally, as the study's lead author explains, education seems to be playing a role in staving off the risk of dementia.

"Participants without a high school degree who sleep for more than 9 hours each night had six times the risk of developing dementia in 10 years as compared [with] participants who slept for less. These results suggest that being highly educated may protect against dementia in the presence of long sleep duration." Dr. Sudha Seshadri

The study also found that people who slept longer seemed to have smaller brain volumes. Being observational, the study cannot establish causality, but the researchers suspect excessive sleep is probably a symptom rather than a cause of the neuronal changes that come with dementia. As a consequence, they speculate, reducing sleep duration is not likely to lower the risk of dementia.

The authors believe the findings may inform future dementia and cognitive impairment detection practices. Co-corresponding author Matthew Pase, Ph.D., who is a fellow in the department of neurology at BUSM and investigator at the FHS, weighs in on the significance of the findings.

"Self-reported sleep duration may be a useful clinical tool to help predict persons at risk of progressing to clinical dementia within 10 years," he says. "Persons reporting long sleep time may warrant assessment and monitoring for problems with thinking and memory."

The sooner a patient is diagnosed with dementia, the more time they and their families have to plan ahead and make crucial healthcare decisions.

Sleep Hygiene, is important in getting a good nights sleep

In the workshop on getting a good nights sleep that I give for COSCO Health and Wellness, I talk about good sleep hygiene and how important this is to have a good nights' sleep. Sleep hygiene is not about being clean, it is about the habits we have that may cause us to have a bad night's sleep. Her are some tips to a better sleep.

You're not doomed to toss and turn every night. Consider simple tips for better sleep, from setting a sleep schedule to including physical activity in your daily routine.

Think about all the factors that can interfere with a good night's sleep — from pressure at work and family responsibilities to unexpected challenges, such as layoffs, relationship issues or illnesses. It's no wonder that quality sleep is sometimes elusive.

Although you might not be able to control all of the factors that interfere with your sleep, you can adopt habits or improve your sleep hygiene that encourage better sleep. Start with these simple tips.

1. Stick to a sleep schedule

Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body's sleep-wake cycle and helps promote better sleep at night. There's a caveat, though. If you don't fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you're tired. If you agonise over falling asleep, you might find it even tougher to nod off.

2. Pay attention to what and when you eat and drink

Don't go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet.

Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night. Don’t eat too close to bedtime as it may cause you problems in falling asleep.

3. Create a bedtime ritual

Do the same things each night to tell your body it's time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music — preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness.

Be wary of using the TV or other electronic devices as part of your bedtime ritual. Some research suggests that screen time or other media use before bedtime interferes with sleep. The bedroom should be used for sex and for sleep, not for reading, watching TV, playing video games etc.

4. Get comfortable

Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you. If you share your bed, make sure there's enough room for two. If you have children or pets, try to set limits on how often they sleep with you — or insist on separate sleeping quarters.

5. Limit daytime naps

Long daytime naps can interfere with nighttime sleep — especially if you're struggling with insomnia or poor sleep quality at night. If you choose to nap during the day, limit yourself to about 10 to 20 minutes and make it during the midafternoon.

If you work nights, you'll need to make an exception to the rules about daytime sleeping. In this case, keep your window coverings closed so that sunlight — which adjusts your internal clock — doesn't interrupt your daytime sleep.

6. Include physical activity in your daily routine

Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. Timing is important, though. Do not exercise too close to bedtime, you might be too energised to fall asleep. If this seems to be an issue for you, exercise earlier in the day.

7. Manage stress

When you have too much to do — and too much to think about — your sleep is likely to suffer. To help restore peace, consider healthy ways to manage stress. Start with the basics, such as getting organised, setting priorities and delegating tasks. Give yourself permission to take a break when you need one. Share a good laugh with an old friend. Before bed, jot down what's on your mind and then set it aside for tomorrow.

Know when to contact your doctor

Nearly everyone has an occasional sleepless night — but if you often have trouble sleeping, contact your doctor. Identifying and treating any underlying causes can help you get the better sleep you deserve.

Ten health benefits of Sex

Medical News Today provide the low-down on the top evidence-based health benefits of sex.The story was written by Hannah Nichols and published in April. For the full story go to the link Medical News Today

1) Improves immunity

Participating in sex one to two times per week appears to be the optimum frequency to boost the immune system, according to research published in Psychological Reports.

Scientists can test how tough our immune systems are by measuring levels of an antibody called immunoglobulin A (IgA) in saliva and mucosal linings.

For those of you who have sex more or less frequently than the optimal amount, fear not. According to another study by Charnetski, petting a dog can also significantly raise IgA.

2) Good for the heart

Physical activities that exercise the heart are good for your health, and this includes sex. Being sexually aroused increases heart rate, with the number of beats per minute peaking during orgasm. Men who have regular sex are 45 percent less likely to develop heart disease.

Men, in particular, have been shown to benefit from the effect of sex on the heart. More research is currently needed to draw connections between specific cardiovascular conditions and sex, particularly for women and older adults.

3) Lowers blood pressure

Research conducted by Michigan State University and published in the Journal of Health and Social Behavior found that sex in later years might reduce the risk of high blood pressure - at least for women.

Women in the study aged between 57 and 85 years who found sex pleasurable or satisfying were less likely to have hypertension. However, male study participants who had sex once per week or more were twice as likely to experience heart problems than men who were sexually inactive.

In men, high blood pressure can lead to erectile dysfunction and in women, high blood pressure can lower libido and reduce interest in sex. It is considered safe to have sex if you have high blood pressure. However, if you are concerned or are having problems in the bedroom, seek advice from your doctor.

4) Relieves pain

A headache may often be used as a reason to avoid sex. However, before you reach for the painkillers, neurologists have found that sexual activity can relieve head pain associated with 

a migraine or a cluster headache in some people. Sex has been shown to ease the pain associated with migraines and cluster headaches.

The University of Munster researchers explain that sex triggering the release of endorphins is the mechanism behind the pain relief. Endorphins are the body's natural painkillers and are released through the central nervous system, which can reduce or eliminate pain the experienced with a headache.

In other research published in Pain, women were found to experience reduced pain sensitivity and had an increased pain tolerance threshold when experiencing pleasure through vaginal self-stimulation.

5) Reduces the risk of prostate cancer

Men who frequently ejaculate could be protected against prostate cancer, the most common cancer among men in the United States.

Research led by Michael Leitzmann, from the National Cancer Institute in Bethesda, MD, and published in JAMA, discovered that men who ejaculated 21 times per month or more were a third less likely to develop prostate cancer than men who ejaculated between four and seven times per month.

Men who have more than 12 ejaculations per month may also benefit, although the researchers note that at this point, the research would not warrant recommending men to change their sexual behaviour.

6) Improves sleep

Do you have trouble getting to sleep at night? Sexual activity could be just what the doctor ordered. Some of the chemicals released during sex may help you to fall asleep more easily. Sex could be the answer to help you achieve the recommended 7 to 9 hours of sleep per night.

During sex and orgasm, a cocktail of chemicals are released in the brain, which includes oxytocin, dopamine, and a rush of endorphins. Oxytocin, also known as the "cuddle hormone," facilitates closeness and bonding, and it surges during sex and orgasm in both men and women.

After orgasm, it is thought that the effect of oxytocin, combined with the release of the hormone prolactin (which is linked to the feeling of satiety and relaxation), makes you feel sleepy.

7) Relieves stress

Stress can cause all kinds of health problems, from headaches, problems sleeping, muscle tension, and upset stomach, to more severe conditions, including a weakened immune system and chronic depression.

A study published in Biological Psychology found that people who engaged in penetrative sex experienced lower stress-related blood pressure when public speaking than individuals who had masturbated or had non-coital sex. Participants in the study who abstained from sex had the highest blood pressure levels triggered by stress.

8) Boosts brain power

Research published in the Archives of Sexual Behaviour suggests that frequent sex may improve women's memory. Results from a computerised word memory task found that women who had penetrative sex had better memory recognition of abstract words.

Frequent sex may improve a woman's ability to memorise words.

The researchers note that at this stage, it is unclear whether sex improves memory or if better memory leads to more sex. However, they say that sex may improve memory by stimulating the creation of new neurons in the hippocampus - the region of the brain that is involved in learning and memory.

9) Increases lifespan

Do you want to live longer? Sexual activity could hold the key to a longer life.

A study published in The BMJ concluded that sexual activity might have a protective effect on men's health.

The researchers tracked the mortality of almost 1,000 men aged between 45 and 59 over the course of 10 years. They found that risk of death was 50 percent lower in men who frequently had orgasms than men who did not regularly ejaculate.

Other research also concluded with similar results. A 25-year study published in The Gerontologist determined that in men, frequent intercourse was a significant predictor of longevity, whereas, in women, those who reported past enjoyment of sex lived longer.

10) Boosts self-esteem

In addition to all the physical benefits, having frequent satisfying sex may improve emotional wellness. People who enjoy casual sex tend to report higher self-esteem and well-being.

Research published in Social Psychology and Personality Science found that among college students, those who enjoyed casual sex reported higher well-being and self-esteem levels, compared with students who did not have casual sex.

On the other side of the coin, according to a study published in the Journal of Adolescent Health, women with higher self-esteem reported having more satisfying sex, including having more orgasms.

These are just some of the many benefits that sex can have for your health. While sex can be a pleasurable and exciting activity, it is important to remember that practising safe sex can reduce the risks of contracting STDs, as well as helping to avoid unplanned pregnancies.