10 tips to look after your sexual health

A healthy sex life is about much more than what happens in the bedroom. When you look after your sexual health, you support your physical, emotional, and relationship wellbeing at the same time. These 10 tips to look after your sexual health focus on practical steps you can start using today.

Know your body and what feels normal

You are the expert on your own body. Getting familiar with what feels and looks normal makes it easier to spot when something is off.

Pay attention to changes such as unusual discharge, new pain, itching, sores, or bleeding between periods. For people with a penis, notice any changes in erections, ejaculation, or testicle size. For people with a vulva, notice changes in your cycle, pelvic pain, or discomfort during sex. When something does not feel right, do not ignore it. Make a note, then bring it up with your healthcare provider.

Tuning in to your body also includes your sexual desire. If your interest in sex changes suddenly or gradually fades, that is worth a conversation too. Hormones, stress, medications, and relationship issues can all play a role.

Make regular STI testing part of your routine

Sexually transmitted infections are very common and they often cause no symptoms. Most STIs do not show obvious signs, which is why regular testing is critical to know your status and protect yourself and your partners (CDC).

If you are sexually active, build testing into your normal health routine. How often you need testing depends on your number of partners, the type of sex you have, and whether you use protection. Many people benefit from testing at least once a year, while those with new or multiple partners may need it more often.

If a test does come back positive, try to view it as health information rather than a judgment. Many STIs are curable and all are preventable. It is important that both you and your partner get treated at the same time so you do not pass the infection back and forth (CDC).

Use protection consistently and correctly

Condoms and other barrier methods remain one of the most effective ways to reduce the risk of STIs. Using condoms for vaginal, anal, and oral sex significantly lowers your chances of infection (American College of Obstetricians and Gynecologists).

Keep protection where you can reach it easily, such as in a bag or nightstand, so you are not tempted to skip it. Check the expiration date, open the package carefully, and follow the instructions for use. If a condom breaks or slips, contact a healthcare provider or clinic to ask about next steps, such as emergency contraception or additional STI testing.

If you are not in a stable, mutually monogamous relationship, using condoms every time is especially important. Even in steady relationships, it is wise to get routine STI testing for peace of mind (Hamilton Health Center).

Stay up to date with vaccines and HIV prevention

Some infections that affect your sexual health can be prevented with vaccines or medications. The human papillomavirus (HPV) vaccine, usually given at ages 11 or 12 but available up to age 45, can greatly reduce the risk of certain cancers and genital warts caused by HPV (American College of Obstetricians and Gynecologists). If you are not sure whether you received it or whether you are eligible, ask your provider.

If you are at higher risk for HIV, you can also talk to your provider about pre-exposure prophylaxis, or PrEP. This is a daily pill or bi-monthly injection that helps prevent HIV when combined with other protective steps like condom use (American College of Obstetricians and Gynecologists).

These tools are not a replacement for safer sex practices, but they add an important layer of protection.

Move your body to support sexual function

Physical activity is not only good for your heart and mood, it can also support your sexual health. Consistent aerobic exercise has been shown to help improve erectile function in men, and several randomized controlled trials report significant improvements in erectile dysfunction scores after walking programs or structured aerobic training (Cureus).

Exercise supports sexual health in several ways. It helps manage weight, improves blood pressure, and supports healthy blood sugar levels. All of these factors can improve blood flow, including to the genitals, which is essential for arousal and performance (Cureus).

For women, early studies suggest that physical activity may help reduce sexual distress and could increase sexual desire, especially when exercise happens shortly before sexual activity, but research is still limited and more studies are needed before clear guidelines can be set (Cureus).

You do not need an intense workout to see benefits. Regular brisk walks, cycling, dancing, or swimming can all support better sexual health. Aim for movement that you actually enjoy so you are more likely to stick with it.

Even small increases in daily activity can support better mood, energy, and sexual confidence over time.

Nourish your body with sexual health in mind

What you eat can influence hormones, blood flow, and energy, all of which affect your sexual wellbeing. Nutritional gaps in zinc, vitamin D, vitamin B12, and iron have been linked to lower libido because these nutrients support hormone production, energy metabolism, and overall sexual health (BodyLogicMD).

Diets heavy in processed foods, unhealthy fats, and added sugars can disrupt hormone balance and contribute to conditions that affect blood vessels. Over time this may impair blood flow that is essential for sexual arousal and function (BodyLogicMD). On the other hand, a pattern of eating that emphasizes fruits, vegetables, whole grains, lean proteins, and healthy fats can support hormone health and a steadier sex drive.

Nutrient-dense foods also support your brain. Omega 3s, B vitamins, and antioxidants can help improve mood and reduce stress and anxiety, which can make sexual desire and satisfaction easier to access (BodyLogicMD). If you are unsure about your nutrient status, you can discuss blood tests or supplements with your healthcare provider.

Watch your alcohol and substance use

Alcohol can loosen inhibitions, but too much can interfere with sexual response. Heavy drinking can impair nerve function, reduce sensation, make it harder to become aroused, and can lead to erectile difficulties in men (Hamilton Health Center).

If you notice that you often need alcohol to feel comfortable being intimate, or that sex is less satisfying when you drink, it may be time to reassess your habits. Cutting back or choosing alcohol free days can improve both your sexual experience and your overall health.

Other substances can also affect desire, arousal, or judgment, which can increase the risk of unsafe sex or nonconsensual situations. If you use recreational drugs and are concerned about their impact on your sexual health, consider talking to a healthcare provider or counselor you trust.

Communicate openly with your partner

Open, honest communication is one of the most important parts of sexual health. Talking with your partner before having sex helps you both make informed choices and stay safer from STIs (CDC).

Sexual communication includes sharing boundaries, desires, and any concerns. It starts with a clear consent process that is more than just a simple yes or no. You might talk about what you do and do not enjoy, whether you want to include things like toys or specific types of touch, and what protection you plan to use (Baylor College of Medicine).

Nonverbal cues also matter. Body language through eye contact, facial expressions, and movement can guide your partner about what feels good, especially when paired with simple words like “more”, “slower”, or “not there” (Baylor College of Medicine).

Try to approach these conversations with patience and kindness. A respectful, nonjudgmental tone makes it easier for both of you to be honest and to adjust together when something is not working (CDC).

Prioritize mental and emotional wellbeing

Stress, anxiety, depression, and relationship conflict can all affect your desire for sex and your ability to enjoy it. Your brain is a major sexual organ. When you are struggling emotionally, it is very common for your sex drive or satisfaction to change.

Regular exercise, which increases endorphins and sex hormones, can improve mood, self confidence, and sex drive (Hamilton Health Center). So can good sleep, social connection, and hobbies that help you decompress.

If emotional or mental health issues are getting in the way of your sexual life, consider talking with a therapist, counselor, or sex therapist. Supportive, professional guidance can help you identify patterns, heal old experiences, and create a more satisfying sexual life.

Build a relationship with a trusted healthcare provider

Good sexual health care is easier when you have a provider you feel comfortable with. Finding a clinician who listens, respects your identity and orientation, and takes your concerns seriously can make it much easier to ask questions and seek help when you need it (CDC).

During visits, try to be as honest as you can about your sexual history, partners, and any symptoms you are experiencing. This helps your provider decide which STI tests to offer, whether you might benefit from treatments like PrEP, and what screenings or vaccines are right for you (CDC).

If your partner has been diagnosed with an STI, you can ask about options like expedited partner therapy, where partners may receive treatment without a separate visit in some areas. This can help prevent re infection and protect both of you (CDC).

Putting it all together

Looking after your sexual health is not about perfection. It is about small, consistent choices that support your body, your mind, and your relationships. When you:

Pay attention to your body
Get regular STI testing
Use protection and stay current with vaccines
Move and eat in ways that support sexual function
Limit alcohol and substances
Communicate clearly with partners
Care for your mental health
Work with a trusted healthcare provider

you give yourself a stronger foundation for a safer, more satisfying sex life.

You do not have to tackle all ten tips at once. Pick one step that feels manageable this week, such as scheduling an STI test or starting a short daily walk. Over time, these choices add up to lasting benefits for your sexual health and overall wellbeing.