What is puberty, and at what age does a girl experience it?

Puberty Begin In Girls.

Puberty in girls usually begins between the ages of 8 and 13 and lasts for several years. It is the time where your body develops and matures. Puberty prepares your body so one day you will be able to have a baby. The changes are caused by natural substances in your body called hormones.

When puberty begins, you will start to notice changes both physically and emotionally. At times you may feel overwhelmed by these changes. This is very normal, but puberty is also an exciting time, so it’s important to stay positive.

If you are overweight you may start puberty before the age of 8 and if you are very athletic or underweight you may start puberty later.

The most important thing to remember is that everyone is different, and you will start puberty at the right time for your body, which may also be different from other girls in your family. However, if you haven’t started developing breasts by age 12 or have not had your first period by age 15, speak with your doctor. Ask to see a female doctor if this will make you more comfortable.

How will my body change?

Physical growth

One of the first changes you might notice during puberty is that your hands and feet will start to grow, and you might feel a bit clumsy until the rest of your body catches up. You will most likely reach your peak growth 2 years after puberty starts for you. After your main growth spurt has finished you may only grow another 5cm to 7.5cm in height. During your growth spurt you may also notice that you gain weight, especially around your hips — which become more curvy — and in your breasts.

Growing breasts

Growing breasts can be an awkward and stressful process, especially if you compare yourself to your friends or to celebrities or if other people notice and make comments. It is normal for your breasts to grow at different rates and they will continue to develop until around the age of 17.

Your nipples will also change during puberty, and may turn pink or brown or grow occasional hair — all of which is normal. Breast size and shape often run in the family, so your mother’s breasts can be a good indicator of what yours may look like. Your weight can also affect the shape and size of your breasts.

Body hair

As you go through puberty, you will begin to notice hair growing in new places or thickening in some places. You will grow hair in your armpits, on your legs and in your pubic area near your genitals. This hair will begin thin and straight but will become thicker and sometimes curlier as you get older.

Menstruation (your ‘period’)

Each month the lining of your uterus thickens with blood. When an egg is released by your ovary, if it has not been fertilized by sperm, it will be shed, along with the blood from your uterus. You will see this blood coming out through your vagina. This is known as your period.

While it may look like a lot of blood, only a few tablespoons of blood come out with each period. The blood flow is usually heavier in the first day or two and your period may last up to 7 days. Period blood can vary from bright to dark red, but this is normal.

Irregular periods are also normal in the first 3 years but if your periods are more than 3 months apart, talk to an adult you trust and make an appointment with your doctor. The doctor can check that there are no health problems that are interfering with your cycle.

Other vaginal fluid

During your menstrual cycle when you are not bleeding, the cervix produces other secretions that may be clear or creamy-colored. This fluid will also be discharged through your vagina and you may notice it on your underwear.

What kind of physical challenges will I face during puberty?

Menstruation

In the days before your period, you may begin to feel physically bloated or have a bigger appetite. You may also have sore muscles and joints, stomach pain and tiredness. Mentally, you may feel anxious or have a lower mood and feelings of loneliness. This is called premenstrual syndrome (PMS) and describes the physical and emotional symptoms that you may experience in the lead up to menstruation.

Skin changes

During puberty, your body produces different levels of the hormones that affect the glands which control the oil on your skin.

Pimples or acne are caused by overactive glands in skin, and you may notice you get more pimples as you go through puberty.

Try to avoid touching the pimples since this can make them worse or lead to scarring. If you are worried about your skin, speak to your doctor about the treatments available to you.

Body image

As you get older, you may take more notice of how you look. During puberty you may feel especially self-conscious and compare yourself to others around you. However, there is no ‘perfect body’ even if that is what social media and advertisements try to tell you. Look at your friends and family — they all look different from each other and everyone comes in different shapes and sizes.

How do my relationships with others change?

As you mature, you may want greater independence from your family and have more interest in hanging out with your friends. You may want to spend time with mixed gender groups and may even want a romantic relationship. If you don’t feel any interest in romantic relationships, you may have other interests like sport or music, or you may prefer spending time with groups of people, this is also quite normal.

As a parent, how can I stay connected with my teen?

If you are a parent of a teen, you may notice they are seeking independence from you as they go through puberty. This is very normal, and you can encourage them to take safe and supported steps to independence.

If you are a parent or career of a teenage girl, you may find that talking to her is not easy. However it is important to share knowledge about what is going to happen to her body before she has her first period. Find time to have a conversation about what a period is and how a menstruation cycle works. Explain what physical and emotional changes she will feel throughout her cycle and how best to be prepared.

Ways to help your daughter feel ready for her period include discussing how to use and dispose of tampons and pads, and how to track her cycle using a calendar so she can know when to expect her next period. If you don’t feel comfortable having this conversation with your daughter, there may be another trusted grown-up she feels comfortable talking to.

Resources and support

Professional support and resources are available to support you, including the following:

Resources for teens

• Call Youth Beyond Blue on 1300 22 4636, 24 hours a day, 7 days a week, for support if you feel affected by anxiety, depression or suicidal thoughts.
• Visit Headspace to access group chats, online communities, and 1:1 direct support.
• Call Kids Helpline on 1800 55 1800, 24 hours a day, 7 days a week, or visit their website for free, confidential online and phone counselling and support.
• Contact Reach-out for online mental health information and advice across a range of topics, including relationships, stress and bullying.

Resources for parents

• Prentline in your state or territory provides counselling and support for parents and careers.

From a Woman’s Point of View How Long Sex Should Last.

 

The Workout Tips For Better Sex.

 Cardio

Getting physical can ramp up the pleasure for you and your partner. Any activity that gets your heart beating faster and you breathing harder, from brisk walking to cycling, can boost blood flow -- including to your nether regions. That’s a plus for both genders: stronger erections for men, and greater arousal for women according to a University of Texas study.

Pushups

Besides being a great whole-body exercise, pushups are a must for people who want to experiment with positions or try new things. The body and arm strength that pushups build is crucial for positions that require your entire body to engage.

Swimming

Harvard researchers found that male and female swimmers in their 60s had sex lives similar to people 20 years younger. Swimming builds endurance, boosts blood flow, improves flexibility and strength, and slashes stress. It also burns some serious calories, a plus for anyone who's overweight (extra pounds lower libido), especially obese men with erectile dysfunction.

Frog Pose

This move will make you more flexible during lovemaking, says NYC-based exercise physiologist Liz Neporent. It's an intense hip opener that stretches your inner thighs, groin, and hips. It also releases stress, which can be a real buzz-kill in bed.

Hinge

To help hold yourself in a "favorable position" without your back or legs giving out, Neporent recommends the hinge. Lean back at a 45-degree angle for a few seconds before returning upright, and repeat. The move is subtle but creates a lot of staying power.

Kegels

Developed to treat urinary incontinence, these strengthen your pelvic floor muscles, and that may mean more intense orgasms. Women may be more familiar with Kegels, but they also help men prevent premature ejaculation. But studies show half of people don't do them correctly. Ladies, if you put a finger in your vagina, you should feel a pulling up when you squeeze. Men, your penis will lift up.

Plank

This is a perfect way to strengthen the deepest layer of your ab muscles (transversus abdominis), along with your upper arms, thighs, and buttocks. These muscles help stabilize you so you can stay close to your partner when and where it counts most. Do it once a day, and build up to 60 seconds or longer. If it's too challenging on your toes, try balancing on your knees instead.

Core and Abs Work

A strong, flexible core underpins most everything you do. That includes performing between the sheets.

Cat/Cow Stretch

Think of this yoga pose as another form of foreplay. It limbers your spine, helps get you into an even breathing rhythm, and improves focus -- so your mind stays in the moment. Move with a steady flow, so that each rounding up (the cow part) takes a full breath in and each arching downward (the cat part) exhales out.

Pelvic Thrust

Whether your favorite position is missionary or cowgirl, this move is a key part of it. But powerful pushes can be exhausting when you're out of shape. Work your glutes, calves, and hamstrings to build stamina and flexibility. Pelvic thrusts also sculpt your booty, so you feel good and look good.

Pigeon pose

To cap it off, pigeon pose enables a deep stretch in your groin, hips, and glutes, increasing flexibility in your nether areas. Simply put: better flexibility equals better sex.

Better Together

Couples who sweat together stay together, so make an exercise date with your significant other. Studies show that challenging physical activities spark arousal. You'll be more attracted to your partner post-workout, too. Coordinate your actions (for example, run at the same pace) to strengthen your emotional connection even more.

Easy Ways to Spice Up Your (Married) Sex Life.

  Sharing Your Fantasies With Your Partner Can Help You Beat Boredom In The Bedroom

If you’ve been married for more than a few years, chances are you and your mate have fallen into a routine – from who takes out the trash to who picks up the kids from school. And while getting into a groove can be a good thing, when it comes to your sex life, it’s best to aim for variety.

Spicing up your sex life can improve your relationship with your partner and result in a host of health benefits. "Sex is an aerobic activity, which means it can boost your heart health," says Rachel Needle, PsyD, a clinical psychologist and sex therapist based in West Palm Beach, Florida. “One energetic act of intercourse burns 180 calories – which, believe it or not, is equivalent to about 20 minutes of gentle jogging or playing a 9-hole round of golf.” 
Getting frisky with your significant other can also boost your mood. Sex releases endorphins, your brain’s “feel-good” chemicals. Plus, the hormones released during sex may lower depression and anxiety levels and boost immunity, says Needle. Having regular intercourse with your partner can also improve sleep, enhance longevity, and protect brain function.
So, how can you spice up your sex life? Start with these simple (yet sexy) strategies.

Make out like teenagers.

At the beginning of a relationship, couples enjoy deep, sexy kissing, and they touch each other in arousing ways, says Needle. But as a relationship matures, that lovey-dovey behavior can take a backseat to chores and mundane activities. Channel your inner teenager and kiss, hug, and snuggle your partner like you did when you first met. Doing so will help keep your marriage sexually alive.

Try something new.

Over time, most couples adopt a fairly predictable sexual script, says Needle. To change things up, try something new. Start with something simple like a different position or adding a blind fold to shift your sensory experience, suggests Ellen Barnard, MSSW, a sex educator and counselor in Madison, Wisconsin. You could also introduce sex toys, role play, dress up, or change the scenery.

Schedule romantic activities.

“Taking time out to spend with your partner is one of the most loving things you can do for each other,” says Susan Kaye, PhD, a sex therapist located in San Antonio and Austin, Texas, and Philadelphia. “I suggest that couples get a copy of the book 8 Erotic Nights, which offers eight sensual activities that will show you and your partner how to please each other.” Take turns picking out an activity and you'll connect more passionately with your partner.

Share your fantasies.

“Fantasies are underutilized by couples,” says Roger Libby, PhD, a sex therapist and adjunct professor and distinguished lecturer at the Institute for the Advanced Study of Sexuality in San Francisco. “But it’s important to use your imagination and share your most erotic desires with your partner.” If you’re feeling shy, set the mood by lighting some candles, turning off electronics, and playing romantic music. Once you’re both feeling relaxed and intimate, open up to your significant other.

See a sex therapist.

Still feeling stuck in a rut? Consider seeing a certified sex therapist. “Therapy is not necessarily reserved for problems,” says Needle. “It can be about education, growth, and sexual development." To find a sex therapist near you, check out the American Association of Sexuality Educators, Counselors and Therapists.

Brainstorm a list of fantasies.

“Create a bucket list of no-stress, exciting ideas to try together," says Morris. If you come up with something that both parties aren’t into, put it on a ‘maybe’ list, and revisit it later, she suggests. Not only is making a list together fun, simply talking about desires can keep things hot. “Communication allows you to fantasize consensually so that you can focus on pleasure in the bedroom with no hesitation,” says Fine.

Have fun together

Sometimes keeping passion alive in the bedroom has nothing to do with sex at all. Take a tennis lesson, try a new restaurant, go on a hike together. “When you do a fun activity that’s not sexual with your partner, you’ll pay attention to one-another, which helps build desire, and that’s a form of foreplay,” says Amy Levine, certified sex coach and founder of Ignite Your Pleasure.

Have a faux affair. (With your partner)

Plan a date with your partner, and act like you’re meeting up with your lover, while you both (pretend to) leave your partners at home. (Use your imagination!) According to intimacy expert and certified Ayurvedic educator Coltrane Lord, part of the reason why couples cheat (which we're not suggesting you do IRL) is to feel more sexually uninhibited, simply because it’s taboo—so who knows where a faux affair can lead you. Even prepping for it may make you hot with anticipation.

Have sex before the main event.

Feeling tired, full, and bloated is an intimacy killer. So instead of waiting until the end of the night to have sex, Morris says to get busy before going out. “If you have children, ask the sitter come early and take the kids out of the house," she says. You may find that connecting early in the evening puts a whole new spin on the rest of the night. And you may even want more of each other after dessert.

Take away your senses.

“Blindfold your partner while they listen to sensual music with earphones on,” says Lord. Then, she says, take it to the next level and experiment with objects like ice, feathers, melted wax, and coconut oil. “Not being able to see or hear heightens awareness and anticipation for sensations that are to come,” says Lord. “It’s the surprise and mystery that is exciting.”

 10 Surprising Facts About Erections

These facts about erections may or may not surprise you, but they certainly are interesting. If you’re a person with a penis, you may be wondering if the erections (or lack of erections) you’re experiencing are typical. Here are a few facts about erections that could be useful to know.

1. People with penises may have 3-5 erections per night

A person with a penis typically has 3-5 erections per night during rapid eye movement (REM) sleep. It’s not completely understood why this happens. But many medical professionals say that it’s completely normal.

2. Penises can break

Yes, you can break your penis. It’s not like a broken bone, though — instead, the blood vessels within the penis burst, causing painful swelling. According to the United Kingdom’s National Health Service, one-third of penile fracture cases are attributed to sexual intercourse where the partner is on top.

3. Erections can happen early

Like “in-the-womb” early.

Although it hasn’t been studied in detail, it’s believed that fetal erections can be caused by contractions of the pelvic muscles and changes in blood flow.

According to one 2020 review Trusted Source, fetal erections are especially common during the third trimester of pregnancy and can occur an average of 1-3 times per hour.

4. The penis isn’t a muscle or bone

Contrary to popular belief, the penis isn’t actually a bone or a muscle at all.

Instead, the penis is composed of three sponge-like cylindrical chambers, which gradually fill with blood when you feel aroused.

This results in increased pressure, which prevents blood from flowing out of the penis and causes an erection.

5. The average erection is 5.1-5.5 inches long

Although most men believe that the average erection is over 6 inches long, one large review estimates that it’s actually closer to 5.1-5.5 inches.

You cannot change the length or size of your penis with medication or exercises.

6. ED can affect young people

Though the risk of ED increases with age, it’s a common problem that affects many young people as well.

According to one 2021 study, approximately 11 percentTrusted Source of sexually active men between the ages of 18-31 reported mild ED, while nearly 3 percent reported experiencing moderate-to-severe ED.

Learn more about if ED is inevitable.

7. ED can signal a serious health problem

Sometimes, sexual dysfunction is a sign of bigger issues. In fact, any disease that affects hormone levels, smooth muscle tissue, or the nerves or arteries of the penis can contribute to ED.

In particular, ED can be caused by conditions like:

• heart disease
• diabetes
• high blood pressure
• high cholesterol levels

For this reason, it’s important to talk with your doctor if you experience frequent ED to ensure that it’s not associated with any underlying health problems.

8. Erections aren’t required for orgasm

Yes, men who can’t achieve erections may still have orgasms.

Many men with ED are able to reach orgasm or ejaculate through sexual stimulation or intercourse, even without an erection.

9. Lifestyle choices can make you more prone to ED

Several factors can increase your risk of ED, including stress, anxiety, smoking, and drinking high amounts of alcohol.

Other risk factors for ED include having a body mass index over 25, using certain medications, and cycling for more than 3 hours per week.

Although most men experience problems getting or keeping an erection from time to time, you may want to talk with your doctor or visit a sexual health clinic if it happens frequently or if it’s causing anxiety or issues with your sexual relationships.

Learn about 5 natural treatments for ED.

10. ED stress can make matters worse

Having difficulty achieving or maintaining an erection can cause stress and anxiety, both of which can actually worsen ED.

This is known as psychogenic ED, a condition characterized by sudden, onset erectile dysfunction caused by stress, depression, anxiety, or relationship problems.

Talking with a doctor or sex therapist may be beneficial for addressing stress caused by ED or other issues.

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Habits That Can Hurt Your Sex Life...

         Habits That Can Hurt Your Sex Life       

You Binge on Bad Foods

You Binge on Bad Foods

If you’re a junk-food junkie, you’re filling your body with lots of refined carbs, simple sugars, and saturated and trans fat. This can slow your blood flow and affect how well you can perform during sex. Cut out the junk and go for plenty of fruits, veggies, and plant-based protein (nuts, beans, and tofu). Bonus: A healthy eating plan will give you more energy for sex.

You Eat Too Much Salt 

You Eat Too Much Salt 

When salty foods are a regular part of your diet, you’re more likely to have high blood pressure, which can lower your libido. Steer clear of prepackaged foods, which often have lots of sodium, and watch how much you add at the table. Instead, add flavor with herbs and spi ces.

You Stay Stressed

You Stay Stressed

Constant strain and worry wears you out -- everywhere. When you flood your body with stress hormones for a long periods of time, it hijacks your health and also tanks your desire to ha ve sex. Try to figure out what’s stressing you so you can think about the best ways to handle it. It’s also a good idea to make time for regular stress-relief -- a walk in a park, a yoga class, or laughing at your favorite comedy.

You Skip Foreplay

You Skip Foreplay

Science backs it up: Building up to sex can make it better. In one survey of almost 8,700 people, both men and women said sex lasted longer when they included more types of stimulation beforehand. The real engine revers? Oral sex and masturbation.

You’re Too Busy

You’re Too Busy

When life gets hectic, sex can sometimes be the first thing kicked off your “to-do” list. But intimacy in your relationship should be a priority. Scheduling sex may sound like a buzzkill, but it can help you make sure you don’t keep putting it off. So mark time on your calendars, and stick to it. You’ll feel more connected, which will lead to better bouts in bed.

You Stick to the Same Old, Same Old

You Stick to the Same Old, Same Old

Sometimes a stale sex spell is just a matter of being stuck in a rut. You might have a routine and not even realize it. Mix it up: try new positions or have sex in a place or at a time you don’t usually do it. Or try adding new alternatives like massage or sex toys to your routine.

You Don’t Speak Up

You Don’t Speak Up

If there’s something about your sex life that’s bothering you, or you have ideas about new things you’d like to try, talk about it. Worried about how your partner might handle the conversation? Try to frame it around your feelings and reactions, not your partner’s. It helps to start your sentences with “I” instead of “you.”

You Diss Your Body

You Diss Your Body

The messages you tell yourself -- or hear from others -- about your body make a big difference in how confident you feel. When those messages are negative, your self-image takes a hit, and so does your sex drive. If your default mode is to put yourself down, break the habit and try to focus on what you like about yourself. Take care of yourself, and spend time with people who make you feel good.

You Drink Too Much

You Drink Too Much

One glass of wine or a beer might help you relax, but a booze binge can make you crash and burn in the bedroom. Men in particular can struggle with performance issues when they have too much alcohol in their system. Keep your drinking in moderation -- no more than one drink a day for women and two for men.

You Skimp on Shut-Eye

You Skimp on Shut-Eye

If you don’t snooze, you could lose your libido. One study found that women who got more sleep tended to have more (and better) sex.

You Don’t Watch Your Waistline

You Don’t Watch Your Waistline

Is your scale showing a higher number than usual these days? Shedding a few pounds could boost your performance in the bedroom -- especially if you’re a guy. One study found that men with a waist over 40 inches were more likely to have erectile dysfunction than those with slimmer stomachs.

You Light Up

You Light Up

There’s a long list of ways smoking harms your health, and slashing sexual desire is on it.  Chemicals in tobacco can mess with blood flow, which can cause sexual problems, especially for men. Talk to your doctor about how you can kick the habit.