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.

• Make sure your level of sexual arousal is sufficient before beginning penetration — the vagina lengthens and expands as arousal increases.
• Choose sexual positions that limit the depth of penetration — for example, positions where both partners are lying on their sides.
• Adjust other positions so that your pelvis is higher than your shoulders — gravity can help the cervix move upward into the pelvis, particularly in cases of prolapse. For instance, if you are on your knees, rest on your forearms rather than your hands. When lying on your back, place a pillow under your hips.

• Listen to yourself: Respect your desires, your needs, and your limits. Never force yourself to have sexual relations if you don’t feel the desire. Take the time to reflect on what brings you comfort and well-being.
• Take care of your mind: Try to disconnect from social media, which can increase stress and fatigue. Stress can be an obstacle to sexual fulfillment. Engage in relaxing activities such as meditation, reading, listening to music, playing sports, or taking walks in nature.
• Dare to talk about it: Whether with a partner, a healthcare professional, or someone you trust, expressing your concerns helps open the door to understanding and positive change.