As part of our education and awareness mission, we brought together healthcare professionals from our network to share their expertise on a multitude of topics related to sexual health.

In this dedicated section, you'll find both practical and concise advice and more in-depth articles designed to make information accessible to everyone. Explore their valuable contributions and enrich your understanding of sexual health now!

To avoid friction and irritation of the mucous membranes during and after intercourse, one of our greatest allies is lubricant! Since there are so many different types, it can sometimes be difficult to find your way around. So here's a helping hand!

They are grouped into 3 main categories:

• Water-based lubricants : These can be used with condoms and sex toys, can dry faster, are inexpensive, and don't stain!
• Silicone-based lubricants : They have a longer-lasting lubricating effect, can be used in water and are compatible with condoms, cannot be used with silicone accessories!
• Oil-based lubricants : These are inexpensive and readily available, have excellent lubricating and moisturizing properties, but can stain clothing. They cannot be used with latex (condoms).

Their use therefore becomes essential with the arrival of premenopause and menopause. You just need to find your winning recipe!

Recommendations will vary depending on the current issue and the physiotherapist's assessment. Typically, the dilator is recommended to be used every other day.

To date, there is no consensus regarding recommendations for dilator use.

Here is an example routine that can be used to get started:

• Lying on your back, hips and knees bent
• Take a few breaths to relax the body and pelvic floor muscles
• Apply lubricant to the entrance of the cavity. Begin inserting the dilator slowly, respecting the pain: do not exceed 4-5/10
• Hold for several minutes, as tolerated, without exceeding 10 to 15 minutes in total.

Subsequently, it is possible to progress with clockwork and oscillation movements and add contractions alternating with relaxation. The physiotherapist determines the characteristics of the dilator (size, thickness, etc.) and the exercise prescription (time, repetition, etc.). The use of the dilator is often done in combination with other stretching and muscle relaxation exercises as well as physiotherapy follow-up. It is recommended to use a suitable water-based lubricant when using the dilator. In addition, a vaginal moisturizer is also recommended, depending on the problem encountered.

• Assurez-vous que votre niveau d’excitation sexuelle soit suffisant avant d’entamer la pénétration – le vagin s’allonge et gagne alors en volume;
• Optez pour des positions sexuelles qui limitent la profondeur de la pénétration – pensez par exemple à celles où les deux partenaires sont allongés sur le côté;
• Adaptez les autres positions de sorte que votre bassin soit plus haut que vos épaules – la gravité peut permettre au col utérin de remonter dans le bassin, notamment en cas de prolapsus (ou descente d’organe). Par exemple, si vous êtes à genoux, appuyez -vous sur vos avant-bras plutôt que sur vos mains. Couchée sur le dos, placez un coussin sous vos fesses.

Écoutez-vous : Respectez vos envies, vos besoins et vos limites. Ne vous forcez jamais à avoir des rapports sexuels si vous n’en ressentez pas l’envie. Prenez le temps de vous interroger sur ce qui vous procure du bien-être.

Prenez soin de votre esprit : Essayez de vous déconnecter des médias sociaux qui peuvent augmenter le niveau de stress et de fatigue[12]. Le stress peut être un frein à l’épanouissement sexuel. Pratiquez des activités relaxantes comme la méditation, la lecture, la musique, pratiquer un sport quelconque ou des promenades en pleine nature. 

Osez en parler : Que ce soit avec un.e partenaire, un.e professionnel.le de santé ou une personne de confiance, exprimer ses préoccupations permet.