Les habitudes de vie et l’hygiène de vie influencent directement notre sexualité, et à plus large échelle, notre bien-être général.
Comment alors adopter les bons gestes ? Quelle alimentation privilégier pour rester en bonne santé ? Comment entretenir un bon état hormonal, hormones qui, nous le savons, ont un réel impact dans notre vie de tous les jours ?
Sommeil, alimentation, sport… Mia fait le point sur l’impact de l’hygiène de vie (corporelle et psychologique) sur la sexualité.
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On parle souvent du rôle de l’alimentation pour notre bien-être général ; mais on oublie généralement de souligner que l’excès alimentaire a des effets néfastes pour la santé, même si l’alimentation est saine et équilibrée.
Et depuis quelques années, nous savons même que la sensation de faim peut avoir des conséquences bénéfiques pour la santé ! On vous explique.
La ghréline : l’hormone de la faim
Il y a quelques années, une équipe de chercheurs a étudié l’hormone responsable de la faim : la ghréline.
Il s’agit de l’hormone à l’origine de la sensation de faim. Lorsqu’on mange, notre cerveau libère du même coup de la dopamine, une hormone aussi responsable des sentiments de bonheur ou de bien-être.
Mais lorsque le corps s’habitue à des excès alimentaires, le risque est d’également habituer notre cerveau à des niveaux très élevés de dopamine – et donc de nourriture – pour atteindre le même niveau de satisfaction.
De même, les excès alimentaires favorisent les sécrétions d’adrénaline et de cortisol, responsables du stress ou de l’anxiété, et peuvent également gêner le sommeil.
Or, nous savons que tous ces facteurs peuvent nuire à la sexualité : le stress et l’anxiété peuvent gêner la libido et le plaisir, l’adrénaline favorise des états de crispation ; et un mauvais sommeil ne permet pas aux hormones de notre cerveau de se réguler correctement.
Manger moins pour une meilleure santé ?
A l’inverse, entretenir cette sensation de faim – par exemple habituer son corps à manger un peu moins – stimule l’autophagie : ce mécanisme physiologique permet de recycler et protéger diverses cellules endommagées ou encore différentes pathologies qui peuvent s’encrasser dans les cellules…
Imaginez cette autophagie comme une cure de détox express ! En fait, cette sensation de faim permet au corps grâce à l’autophagie d’éliminer des cellules malades, malformées ou mortes de notre organisme.
Or, ces cellules peuvent être à l’origine de plusieurs maladies. Il ne s’agit pas de se priver pour autant ! Mais attendre une vingtaine de minutes lorsqu’on a faim, est un moyen simple et efficace de faire une cure de détox naturelle !
Les bienfaits du jeûne pour l’hygiène de vie
Sauf contre-indication, le fait d’espacer la prise des repas de 14 heures permet de renforcer son ADN. Le mieux est de boire beaucoup d’eau pendant cette période. Vous constaterez directement les effets positifs !
Par exemple, en dînant à 21h et en déjeunant le lendemain à 13h, on remarque que le teint d’une personne est souvent en meilleure santé, qu’elle a moins d’allergies, moins de rhumatismes ou moins d’asthme…
Jeûner de cette manière permet au corps de se régénérer plus facilement, comme c’est le cas avec l’autophagie. Et surtout, après avoir fait le test chez des souris, on s’est rendu compte qu’elles présentaient 20% de cancer en moins.
Selon certains chercheurs, deux repas par jour seraient amplement suffisants ; et le jeûne a toujours fait partie des traditions ancestrales, comme s’il permettait de lutter contre l’obsolescence programmée, en laissant le corps se reposer et se régénérer de lui-même.
Plus récemment, il a même été démontré que jeûner 14h favorise la diminution de la pression artérielle, des taux de cholestérol ou de sucre.
Une alimentation saine, équilibrée et riche en spermidine
L’alimentation a une influence directe sur notre système cardiovasculaire ; donc, s’il fallait résumer l’alimentation idéale pour la sexualité, ce serait une alimentation pauvre en graisses, en sucres et en sel !
En effet, une alimentation riche en graisses, en sucres ou en sel peut détériorer la qualité des artères et augmente le risque d’accidents vasculaires.
De plus, nous savons que les organes génitaux (masculins ou féminins) ont besoin d’être correctement approvisionnés en sang pour permettre l’excitation, l’érection, la lubrification vaginale, etc.
Il a aussi été démontré que les aliments riches en spermidine (une polyamine) contribuaient à allonger l’espérance de vie !
On trouve de la spermidine dans le fromage (bleu, roquefort, cheddar affiné de plus d’un an, brie…), dans les champignons, le soja cuit, dans certains légumes (céleri, brocolis, petits pois ou aneth…) et dans certains fruits (jus d’orange et de raisin frais, poires, oranges…).
Consommer de la spermidine améliorerait en outre la santé cardiaque et la pression artérielle, comme le suggèrent toutes les études sur les souris. En fait, la spermidine favoriserait la même autophagie décrite plus haut, en permettant le recyclage et le nettoyage au sein d’une cellule.
Éviter ou réduire sa consommation d’alcool et de tabac
À faible dose, l’alcool peut certes faciliter la séduction ou l’entrée en contact avec une personne. Mais il ne faut pas oublier qu’il perturbe aussi la sexualité, l’érection pour les hommes, la lubrification, la libido et l’orgasme chez les femmes.
Donc, ses effets sont étroitement liés à la quantité absorbée et on estime qu’il ne faut pas dépasser deux verres par jour.
S’agissant du tabac, il détériore la qualité des artères et du système cardiovasculaire. Contrairement à l’alcool, chaque cigarette est mauvaise pour la santé et la sexualité. La fumée de cigarette influence directement l’excitation sexuelle à moyen terme.
N’hésitez pas à vous faire aider par un médecin pour arrêter le tabac ou réduire votre consommation d’alcool.
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Faire du sport permet d’entretenir le système cardiovasculaire
On le sait, bouger permet d’entretenir les bonnes fonctions du corps ! D’ailleurs, lorsqu’on a mal au dos, les kinés conseillent vivement de ne pas rester allongé.e ou assis.e toute la journée. Au contraire, le simple fait de marcher améliore souvent la situation.
Mais faire du sport a aussi des effets sur la libido et la sexualité ! En effet, faire de l’exercice quotidiennement permet de stimuler la production vasculaire d’oxyde nitrique (NO).
On connaît l’importance de l’oxyde nitrique dans le déclenchement de l’érection, mais il est aussi bénéfique chez les femmes, puisqu’il favorise l’approvisionnement sanguin des organes génitaux. En fait, le sport est bénéfique pour la sexualité par plusieurs aspects :
- Il permet de sécréter plusieurs hormones, dont la testostérone, l’hormone sexuelle par excellence, que ce soit chez l’homme ou la femme ;
- Faire du sport permet d’avoir un meilleur tonus musculaire, notamment autour du plancher pelvien et du périnée, ce qui est très utile pour le plaisir sexuel féminin et masculin (certaines femmes peuvent même avoir des orgasmes en faisant du sport !) ;
- Faire du sport est bénéfique pour les artères et favorise la vascularisation des organes génitaux ;
Mesurer l’intensité de sa pratique sportive
Généralement, tout ce qui est excessif est souvent nocif… Cette règle s’applique à la sexualité et au sport : il ne faut pas dépasser un certain seuil au risque de voir apparaître ce que les médecins nomment le “seuil d’épuisement sexuel lié au sport”.
Une étude récente a analysé les effets du sport sur la libido des athlètes de haut niveau, en collaboration avec l’INSEP (l’Institut National du Sport, de l’Expertise et de la Performance). Lors des phases d’entraînement intensives et répétées, cette étude a mis en évidence une baisse de libido chez 40% des hommes et 50% des femmes.
Ces même athlètes évoquaient à l’inverse une hausse de leur libido et de leurs “performances sexuelles” dans d’autres phases d’entraînement. La règle est donc simple : il faut écouter son corps, le tester et s’adapter. On peut par exemple modifier de temps à autre la fréquence de notre pratique sportive, son rythme ou son intensité.
Avec le temps et les observations, il sera possible de savoir ce qui est bénéfique ou non pour sa sexualité.
Quel est le meilleur sport pour la sexualité ?
C’est une interrogation qui revient souvent. Toutes les études scientifiques suggèrent que plus on cumule les sports d’endurance, de renforcement musculaire, de tonus musculaire et de souplesse des articulations, plus les effets seront bénéfiques pour la sexualité.
On peut par exemple alterner la piscine, des exercices de gainage, la marche à pied, le yoga ou encore le fitness, etc…
Dans tous les cas, toutes les activités physiques sont bonnes pour la santé, même à faible dose. Et avant d’atteindre ce fameux “seuil d’épuisement sexuel”, il y a de la marge ! Le tout est de s’accorder suffisamment de temps de récupération.
Et pour les personnes qui souffrent de problèmes de santé, n’hésitez pas à demander conseil à une sexologue, un médecin, un kiné ou un coach sportif, afin de trouver une activité sportive adaptée.
Hygiène de vie : le sommeil, un facteur essentiel à la sexualité
Le sommeil est un élément essentiel pour la sexualité masculine et féminine : personne ne peut être en manque de sommeil de façon prolongée et en forme sexuellement !
La raison l’a plus évidente est que le manque de sommeil favorise des états d’irritabilité et les pensées négatives ; on a donc plutôt tendance à vouloir dormir qu’à avoir des rapports sexuels.
Mais il y a un autre phénomène. Il faut se souvenir que c’est lors du sommeil paradoxal que notre système neurobiologique se régule ; donc lorsqu’on ne dort pas bien, on perturbe directement notre libido en gênant les bonnes sécrétions hormonales.
Le sommeil est par conséquent essentiel. Par exemple, lorsqu’on est stressé.e ou déprimé.e, le sommeil est le meilleur antidépresseur au monde. Et le sommeil dépasse de loin la sphère sexuelle puisqu’il permet d’éviter l’immunodépression et les risques accrus de mauvaise santé générale.
En conclusion, le sommeil influence directement l’ensemble du corps et son fonctionnement.
Comment adapter son temps de sommeil ?
Alors, comment éviter le manque de sommeil ?
En réalité, chaque personne a besoin de réajuster son temps de sommeil en fonction de ses besoins. L’important est d’avoir un sommeil régulier, et de ne pas se prêter aux injections de la société : le sommeil comporte un cycle biologique naturel.
On estime par exemple qu’un enfant entre 6 et 13 ans a besoin de 9 à 11 heures de sommeil ; alors qu’un adulte a besoin d’au moins 7 heures par nuit. Mais cela peut être très variable d’une personne à l’autre, ce qui explique que les personnes aient du mal à déterminer leur besoin de sommeil.
La difficulté réside aussi dans le fait de trouver un équilibre entre la vie professionnelle et un bon rythme de sommeil. Souvent, les gens profitent du week-end pour se reposer pour être plus “actif” la semaine, ce qui n’est pas forcément le plus judicieux.
Et puis la semaine, plein de facteurs peuvent nous pousser à repousser le moment du coucher, constamment sollicité.e.s par les écrans, les séries et la vie numérique. On reporte alors son sommeil à plus tard, pensant récupérer par exemple le temps du week-end.
Et c’est justement l’erreur à ne pas commettre ! Car notre corps a en réalité besoin d’une horloge interne pour bien fonctionner : en ne respectant aucune régularité, on nuit à notre hygiène du sommeil.
Donc, le mieux est d’avoir des horaires de sommeil réguliers et de ne pas avoir des amplitudes trop différentes entre la semaine et le week-end. De cette manière, on peut réorganiser progressivement un sommeil plus vertueux, selon un schéma de vie organisé.
Même si cela n’est pas toujours facile !
Ce qu’il faut retenir sur l’hygiène de vie
L’hygiène de vie est évidemment plus que bénéfique pour la sexualité. Prenez soin de votre corps et il vous le rendra bien !
Il est possible d’agir directement sur l’alimentation, le sommeil et en ayant une pratique sportive ou physique régulière : ce sont les piliers de l’hygiène de vie sexuelle. Et si cela est valable pour la sexualité, c’est aussi vrai pour le bien-être global.
N’oubliez pas que le corps et l’esprit travaillent ensemble ! Nous n’avons pas parlé de l’hygiène mentale dans cet article, mais les facteurs psychologiques sont évidemment aussi importants que ces règles simples concernant l’alimentation, l’activité physique et le sommeil.
Ces trois aspects de notre vie quotidienne sont le socle d’une bonne hygiène mentale. Mais si des facteurs psychologiques sont trop contraignants, n’hésitez pas à vous faire aider par une thérapeute ou une psychologue en ligne.
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