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Holistic Sexuality

natural solutions to maintain a healthy sex life

Lineke Heus

on 23 December 2014

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Transcript of Holistic Sexuality

What does this
Surveys: Sexual
What do the studies say?
Sexual wellbeing
Try natural medicine
Deal with sexual "dysfunction"
Nourish your
Vital Force
all mean?
"Love is the answer, but while waiting for the answer, sex raises some pretty good questions"

- Woody Allen
Lineke Heus,
BSc (PT), MSc, ND
Sexual wellbeing
Holistic Sexuality
Natural solutions to maintain a healthy sex life
Hard facts
perceived as...

Senat für Wirtschaft, Technologie und Frauen, Berlin (2012)

Senat für Wirtschaft, Technologie und Frauen, Berlin (2013)
Start-ups in Berlin
new start-ups /10.000 inhabitants
new start-ups /10.000 inhabitants
new start-ups in total
Numbers and Data
SME in Creative Industries
between 2000 and 2011
13.409.662 Mill. €
of the total GDP in Berlin by Creative Industries
in 2011
133.025 ( + ICT)
Number of employees in 2011:
Yoga &
Creative expression
Qi gong
BUT only 44% is fully satisfied with their sex life
Herbal medicine
Homeopathic medicine
Physical medicine
Nature's Aphrodisiacs
Avena sativa (oat)
Yohimbine (Yohimbe)
60% says sex is fun & a vital part of life
Take charge!
Damiana (Turnera aphrodisiaca)
Horny Goat weed (Epimedium sagittatum)
Muira puama (Ptycho-petalum olacoides)
Actions: Nervine tonic - relaxing effect, enhances vitality
Alkaloids: nervine tonic - depressions, anxiety, exhaustion
Nitric oxide synthesis, adaptogen, stimulant, testosterone source.
Natural Viagra: increases NO production – dilates ("inflates") & increases blood flow to genitals
"Potency wood" (Brazil): Traditionally used for ED, low libido, PMS 
Most commercial yohimbe products contains virtually no yohimbine.
For women
Zestra: Topical with borage seed oil, EPO, angelica, coleus, antioxidants

90% of women with FSAD reported increase in sexual pleasure
Tongkat Ali (Eurycoma longifolia)
Maca (Lepidium peruvianum)
Testosterone-enhancing properties
Nutritional powerhouse: alkaloids, amino acids (arginine, histidine, phenylalanine, threonine, and tyrosine), calcium, cardiotonic glycosides, fatty acids, flavonoids, iron, iodine, magnesium, malic acid, phosphorus, potassium, vitamin B1, vitamin B12, vitamin C, vitamin E, vitamin K, and zinc

The end
The mind - body connection
Meditation: turning attention inward
Source: Durex Global Survey 2012
Dopamine (phenylalanine, tyrosine): reward pathways, cravings & addictions.
Supported by: FUN (dance, exercise, sex, massage)
Tyrosine sources: almonds, avocado's, dairy, lima beans, pumpkin seeds, sesame seeds)
Phenylalanine sources: most proteins
Serotonin (tryptophan) - pandemic!
Depleted by: chronic stress & multitasking
Supported by: sunlight, diet rich in protein, vitamins & minerals, exercise, sleep, meditation/ focusing on 1 thing
Tryptophan sources: turkey, brown rice, cottage cheese, meat, peanuts and sesame seeds
Botanical and nutraceutical supplements
Adrenals, ovaries, testes
Too little: stress (via cortisol), lack of ovulation (PCOS), hypothyroidism, excess prolactin, menopause, nursing
Bio-identical progesterone cream, chaste berry extract (Vitex), Evening Primrose Oil (EPO)
Dehydroepiandrosterone (adrenal glands)
Precursor to testosterone & estrogen
"Anti-aging hormone" - declines with age:
Increased body fat & weight gain
Decrease in muscle mass
Loss of sense of well-being
Bone density depletion
Low libido
Poor ability to handle stress
Supplement with caution (under supervision)
Increased by: meditation, exercise, sex, sleep, stress (cortisol) reduction
Androgen (ovaries, testes, adrenals)
Reduced by: aging (earlier in life than before!), obesity (aromatase), stress (cortisol), toxins (pesticides, phthalates (used in sex toys)
Symptoms of deficiency: muscle loss, increased body fat, decreased libido, impotence, fatigue, depression, hair loss, increased risk of heart disease and bone density loss
Increased by: sleep, exercise, competition (men), cuddling (women) sex, sunlight, protein, EFA's, bioidentical testosterone cream, indol-3-carbinol (prevents estrogen conversion), herbs (Tribulus, Tongkat Ali), Arginine, zinc
Too little: menopause, premature ovarian failure, stress, low-fat diets
Ovaries, adrenals and fat cells
Too much (estrogen dominance):
Endogenous causes:
Declining testosterone & progesterone (age)
Stress: "steals" progesterone -> cortisol
Poor elimination: Impaired liver function, poor digestion
Lack of exercise
Sleep deprivation -> low melatonin (= protective)
Exogenous causes:
OCP & HRT (drinking water);
Xenoestrogens (beef, dairy, pesticides, plastics, cosmetics)
Alcohol consumption
Estrogen (2)
To decrease (men & pre-menopausal): Indole-3-C, detox, avoid exposure, improve elimination
To increase (eg menopause):
Bi-est bioidentical cream,
Phytoestrogenic herbs: black cohosh, angelica, red clover, sage, licorice
Phytoestrogenic foods: soy products, flax seeds, fennel, pomegranate, etc
Treat yin deficiency
Balance = KEY!
Adrenal support: adaptogens (Relora, Ashwaganda, Holy Basil, Rhodiola)
De-stress! Sleep, meditate, set boundaries, laugh, goal setting, be positive, express gratitude
Adrenal glands; chronic stress response
"Steals" testosterone, progesterone
Stress: physical, emotional, mental, environmental, real or imagined
Sexy results: increased libido, sexual sensation, lubrication, firmer erections
Especially good with: stress, (post partum) depression, exhaustion
Zn, iron, steroidal saponins, EFA’s, B-vitamins, alkaloids, etc.
No side effects, unless gluten sensitivity

Combine with pycnogenol: stimulates nitric oxide synthase
Amino acid found in nuts, seeds, dairy, fish, poultry
No side-effects if taken in recommended dose: 2000 mg bid sc. Don’t use during actives herpes flare ups.
Bonus: lowers cholesterol

Depleted during physical or emotional stress
Used for: performance anxiety, hormone balancing, fertility, stamina
Most effective for impotence in men with organic vascular dysfunction.
Only available as standardized extract (prescription drug) in Canada
Potent alkaloids suppress autonomic NS & MAO inhibitors
Not recommended in older individuals or with certain health concerns
Used by bodybuilders to increase muscle mass and strength.
"Peruvian ginseng"
Potent & stimulating herb with androgen like properties
Increase in semen count and density within hours after ingestion
Botanicals (phyto-estrogens): Cimicifuga racemosa, Vitex agnus castus or Angelica sinensis
Nutritional supplement with ginseng, ginko, damiana leaf, L-arginine, vitamins, minerals
88.9 % of men reported improved erectile response after 4 weeks
Traditionally, ginseng has been used as an aphrodisiac and some research supports this.
Caution: increases bleeding time, lowers blood sugar
Panax ginseng (warming) vs Siberian ginseng
Caution: can alter mental state (eg euphoria, anxiety). Time of harvest crucial for medicinal properties.
Slight ability to widen blood vessels - may relieve some male impotence.
74% of women reported improved libido, vaginal dryness, frequency of intercourse & orgasm, and increased clitoral sensation
Physical effects: testosterone-like properties (steroid saponins), increased circulation
Psychological effects: enhances mental ability to become sexually aroused
No side effects reported
Reported side effects include insomnia, anxiety, and restlessness.
Treat the root cause
Full transcript