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14 benefits of female masturbation
...and why every woman should do it regularly!
Taboos are addressed with information and awareness
It's a bit strange that female masturbation is still a taboo subject.
This is particularly irritating when considering the benefits of female self-pleasure. It would be one thing if masturbation was just something you do without any potential gain, but in reality, masturbation - and the orgasms it can cause - can bring a lot of good into your life. These benefits aren't even limited to your sexual health.
"I recommend [masturbation] to the women I [treat]," Kelley Kitely, L.C.S.W., a Chicago-based women's mental health expert, tells SELF. “But many women are embarrassed by it. My hope is that we can normalize it for women too, because it has such a natural function," says Kitely. "I like to refer to it [at the same level of importance] as eating, sleeping, and brushing our teeth."
Although there isn't a scientific heritage on the subject (researchers could study it a bit more fervently, please?), many experts believe that masturbation can improve your well-being in various ways. As a bonus, if you go with the simplest version, "masturbation is safe, easy, and free," Wendie Trubow, M.D., president of Five Journeys Integrative Medicine, tells SELF. Still not enough to sell you? Keep reading to find out why you should go ahead and get down. Whether you're a master-beginner or a beginner in self-love, think of this as a trigger or a reminder of why you should touch yourself, pull out a toy, or follow it in the way you like best. As Dr. Trubow tells SELF, how you do it is "really a matter of personal preference." But we argue that it's a matter of self-care that you do it at all.
1. It's one of the best stress relievers for women
The attention needed for orgasm can help push stress from your mind.
Imagine the most amazing orgasm or even the most incredible non-orgasmic sexual experience you've ever had. It's likely that it probably didn't happen while you were stressing over a big work presentation or mentally running through your endless to-do list.
Reaching orgasm often requires clearing your mind of all stressful thoughts, so the wave of pleasure mixes with that effect. The orgasm "shifts focus" from whatever is stressing you, says Kitely. Even if we can't present you with a piece of reference science to support this, just think about how often stress eases when you dive into something you really enjoy. It's practically the same situation here.
Since we don't want to say that some people have difficulty reaching orgasm and that orgasm is not a necessary part of a fulfilling experience, let's be really clear here: any kind of sexual pleasure, orgasmic or not, can help take your mind off the stressful realities of everyday life. Even if it's temporary, it's still a win!
2. Releases endorphins for a good mood
An orgasm-induced release of endorphins can also help relieve stress and put you in a good mood.
So, here is the second part of the stress-relieving powers of masturbation: having an orgasm releases endorphins that can help alleviate stress, at least temporarily, Dr. Trubow tells SELF.
Endorphins are neurotransmitters that can induce positive feelings. To be honest, there are no significant scientifically solid studies showing a clear link between masturbation, endorphin release, and positive feelings. However, it is a generally accepted medical fact that physical activity helps increase endorphins, according to the Mayo Clinic. What is masturbation if not an incredibly pleasurable form of physical activity? Think about the moment you had an orgasm: you're like "V is for victory," right? (Just before sighing, smiling, and taking a nap, which we'll get to in a second.)
Sincerely, those endorphins are like the ones you get from a great workout, says Kitely, so the runner's high now becomes your orgasm. This means that maybe there's something to the idea, then, that masturbating before heading into the office can leave you with a clearer head, just like exercise can. Some people have also reported having more post-masturbation orgasm energy, says Kitely, just like people can experience an energy boost after exercise. All good things.
3. Improve sleep quality
Having an orgasm might also make you really tired, potentially helping you fall asleep.
Let's talk about what happens as you make your way towards orgasm. This process is part of what is known as the sexual response cycle, and going through it is one of the main reasons why the orgasmic release feels so good.
As you masturbate or have sex, your body goes through different phases that come with very real physiological changes. For example, in desire, the first phase, your heart and breathing rate start to rise and your clitoris becomes engorged with blood, so you actually have a small erection, according to the Cleveland Clinic. Your muscles also tense up, in preparation for release. These types of changes increase as you approach orgasm.
When you reach orgasm, you unleash all the pent-up energy and tension. Your muscles spasm. Blood pressure, heart rate, and breathing are at their highest and most frantic rates, according to the Cleveland Clinic. Is it any wonder that all of this can be exhausting, and in the post-orgasm resolution phase, you might feel a bit of fatigue?
It's not just that all this work and release can be tiring. One theory holds that orgasm (through masturbation or sex) seems to induce the release of more prolactin, a hormone linked to sexual satiety and also implicated in sleep.
Of course, it's not like an orgasm is a sleep aid, especially if you have sleep problems like insomnia. But for some people, the relaxation masturbation provides can be a great way to tire themselves out really quickly (or very slowly, depending on how you handle your masturbation activity). "It's nice to do right before bed, in the bath, or during other relaxing nighttime rituals," Kitely tells SELF. "It naturally puts people in a meditative state," she says.
4. Increase your awareness in sexuality
Exploring what takes away the best from you can help you feel more confident in your sexuality.
There is an outdated but still pervasive cultural stigma when it comes to female masturbation. This can result in people with vaginas often feeling ashamed of their bodies and sexuality, says Kitely. A huge benefit of female masturbation comes down to eliminating that shame. One of the most enduring and immutable facts about human nature is that we are sexual beings. There is absolutely nothing wrong with this. In fact, it's wonderful.
"I strongly believe in [masturbation] for building confidence and self-esteem for women and knowing their own bodies and what they like," says Kitely. Masturbation is one of the best ways to learn about your sexuality, help you understand your preferences, and learn how to achieve orgasm if it's something your body can do. And when you are constantly, perhaps literally tapping into this really special part of yourself, you probably feel pretty good. (Yes, that's Larry David you hear saying in the back of your mind.)
5. Boost your libido
It can help you increase your libido. (Yes, you can have your cake and eat it too.)
This is the best kind of vicious circle, as it is not vicious at all.
Dr. Trubow explains it as a "feed-forward" mechanism, meaning that the more one stimulates oneself, the more one wants to be stimulated. This is another advantage of female masturbation that really comes down to human nature: when you experience something incredibly pleasurable, whether it's a delicious piece of carrot cake or a delightful orgasm, you're likely to want more of the good stuff.
It would be fantastic, whatever happens, but there is a reason why it is particularly exceptional: many people with vaginas deal with low libido at some point. There is a wide range of potential causes, including depression, pain during sex, drinking too much alcohol, chronic illnesses, and fatigue, according to the Mayo Clinic. No matter the source, it can be terrible to feel like you're losing touch with the sexual part of yourself. This is where masturbation comes in for some people.
"A woman who is trying to get back to being sexual is encouraged to masturbate since it can lead to more sexual thoughts and a better sexual response," says Dr. Trubow.
That said, sometimes masturbation is not enough to increase a low libido. You certainly shouldn't feel in any way like a failure if this is your experience. All it means is that you might benefit from consulting a doctor who can get to the root of your low libido and offer potential ways to address the issue.
6. Improve understanding with your partner
If you are in a relationship, masturbation might make you more interested in having sex with your partner.
This stems from the same feed-forward mechanism that Dr. Trubow explains above: once your libido is fueled, it often desires more. This could translate into even more masturbation, in which case, go for it. And, if you have a partner, it can also mean more sex with them. It's not just about quantity: the quality could also increase thanks to your masturbation.
So, real talk for a second: masturbation has helped my relationship. By increasing my sexual awareness, I am more aware of what I like and can guide my husband towards those specific spots or feelings. Understanding what you like with a partner is special. But feeling the freedom to explore your sexual likes and dislikes on your own, then incorporating them into your relationship, is another way to create an overall greater sex life together.
More sex in a relationship is often a totally welcome and exciting development. The only exception is if masturbation is actually hindering the connection with your partner, says Kitely. It's one thing if you happen to masturbate more than you have sex with your partner and you're perfectly satisfied with it. But if you find that your masturbation habits are somehow disrupting your relationship or life, seeing a sex therapist might be a great idea. Here's how to find one.
7. Helps heart and circulation
You can train your heart a little if you are really active.
To be clear, we are not saying that masturbation is enough of a workout to replace your regular training sessions. But remember how we talked about the sexual response cycle and specifically how it involves an increase in your heart and breathing rate? It's obvious that if you have a very long and intense period of masturbation, it's possible for your heart rate to increase significantly enough to allow it to be considered a workout.
Unfortunately, science has not yet issued a final verdict on how much a heart workout really offers masturbation, sex, and orgasms. But, according to experts, over time masturbation might be able to contribute at least slightly to improving cardiovascular health and endurance. "The power [of it] depends on how energetically a woman masturbates," says Dr. Trubow. "If she can sustain her heart rate and sweat, it's great for cardiovascular health!"
8. Tone and relax the pelvic floor
You can also train the pelvic floor while you masturbate.
It is quite difficult to talk about the benefits of female masturbation without discussing the pelvic floor. The pelvic floor is a group of muscles that support crucial internal organs like the bladder and uterus, according to the Mayo Clinic. Having a strong pelvic floor is important because it can help you avoid or reduce issues like leaking urine when you sneeze, laugh, or cough. (This kind of thing can happen after having a baby, for example.)
The great thing about having a pelvic floor is that it is just like the other muscles in your body: it responds to strengthening exercises. In this case, these strengthening exercises are known as Kegels. The first step in doing Kegels is identifying the pelvic floor muscles, which you can do by stopping the flow of urine (or pretending to do so even if you are not urinating). Do you feel that kind of internal tightening? Those are the pelvic floor muscles at work.
There are different Kegel training regimes, such as squeezing and holding the muscles for five seconds, then releasing and doing 15 repetitions of that sequence three times. But you can also train your Kegels while masturbating with toys like small and heavy Ben Wa balls that you insert into your vagina. As a bonus, a stronger pelvic floor can also result in stronger orgasms.
9. Train glutes and thighs
You could give your butt and thighs a mini-workout.
It would be nice to see gains induced by masturbation in the gym, right? OK, let's start first with the (slightly) bad news. Not to be too depressing, but just as masturbating won't work your heart like a cycling class would, it probably won't give your thighs and glutes any kind of significant strengthening benefits.
However, this does not mean that masturbation will do absolutely nothing in this arena. Thanks to your sexual response cycle, your muscles tighten and spasm as you become sexually aroused and reach orgasm (through masturbation or sex). So, the end result is that you will likely naturally engage muscles in areas like the inner thighs and buttocks as you work your way down. There are few things better than finding a form of exercise that barely feels like physical exercise, which is just another reason why masturbation can be such a blessing.
10. Counteracts the effects of menopause
Masturbation increases blood flow to the vagina, which can help counteract the unpleasant effects of menopause on the area.
You are probably already aware of some characteristic symptoms of menopause, such as hot flashes. But did you know that menopause can also affect your vagina?
According to the Mayo Clinic, menopause occurs when the ovaries begin to produce a sufficiently low level of hormones such as estrogen and progesterone that you no longer have a menstrual cycle. You officially enter menopause when you have gone an entire year without a period, which usually happens in your 40s or 50s in the United States. (The average age is 51, notes the Mayo Clinic.) Things like having a hysterectomy or undergoing cancer treatment such as chemotherapy can put a person into menopause earlier than this.
In addition to regulating the menstrual cycle, estrogen helps promote vaginal lubrication, states the Mayo Clinic. So, when this hormone decreases in the months and years leading up to menopause (perimenopause) and during menopause itself, you may experience a phenomenon known as vaginal atrophy, which essentially means your vagina may be much drier than usual, causing discomfort (especially during penetrative sex and masturbation).
There are various treatments for this, including vaginal lubricants and moisturizers, states the Mayo Clinic. But the organization also mentions that staying sexually active can help because it increases blood flow to the vagina, promoting more lubrication. Whether you incorporate that sexual activity through masturbation or with a partner (or both), it can help alleviate some vaginal discomfort.
Dr. Trubow also specifically recommends that perimenopausal and menopausal people try masturbating with internal toys like dildos to "maintain vaginal resilience." "[These toys] can train the vaginal muscles to expand and maintain elasticity," says Dr. Trubow.
That said, you don't need to try this technique if it's uncomfortable for you. If you're dealing with symptoms like vaginal dryness and discomfort, talk to your doctor to ensure you land on the most effective treatment plan possible.
11. Relieves menstrual pain
Masturbation can also help relieve menstrual cramps.
If you have cramps when you get your period, you might not want to move at all, let alone engage in the effort required to have an orgasm. But it might actually be able to help reduce those cramps, at least in the short term.
Quick biology update: when you have your period, it means that the uterus is shedding any endometrial lining that has been built up to support a potential pregnancy. It would be very helpful if your uterus could do this without bothering you at all, but sometimes it causes pain. You can thank prostaglandins for this.
Prostaglandins are hormone-like chemicals that cause your uterus - which is a muscle, FYI - to contract to expel that unnecessary lining. Voilà: Now you have cramps. And, even though it may seem like masturbation doesn't correspond here, we have a word for you: endorphins. Those feel-good neurotransmitters not only help relieve stress but also seem capable of alleviating pain. This can reduce your cramps, perhaps even significantly if you're lucky. (I've tried it. It works for me.) The main caveat here is that sometimes these endorphins don't match up with menstrual pain, no matter how strong the orgasm. If you have menstrual cramps that are painful enough to really disrupt your life, don't leave it to masturbation: consult your doctor for help.
12. You get used to being multi-orgasmic
You can try to have more orgasms.
This huge advantage of female masturbation is a true reward for all your hard work. Here's the thing: if you have an orgasm, you can probably have another one again, and soon. Dear reader, welcome to the incredible world of multiple orgasms.
Let's return to that sexual response cycle for a second. Once the orgasm is over, your body essentially returns to normal functioning. Heart rate and breathing decrease, the vagina and breasts come down from their elevated swollen state, your brain can produce coherent thoughts again: you get the gist. At this point, you can do anything else that's on the agenda for the day. Or, if you want, you can go again for another orgasm almost immediately.
It is much easier for people with vaginas to have multiple orgasms because a refractory period is not necessary, which is the recovery time that people with penises need before they can reach orgasm again, explains the Cleveland Clinic. Depending on how your specific body works, you might still want a small break if your genitals feel overly sensitive. But overall, having a vagina means you can get back on the orgasmic horse much more quickly than if you had a penis.
13. It makes you young and beautiful
Sexual activity, including masturbation, is associated with better cognition with age.
You might think that your brain and vagina are two completely separate entities, but they might be more connected than you think. Some research shows that sexual activity, including masturbation, is linked to better cognition in older adults.
For example, a 2017 study in The Journals of Gerontology studied 73 people aged 50 to 83 who engaged in a range of sexual activities (including masturbation) at various frequencies. The study authors found that more frequent sexual activity was associated with higher scores on cognitive tests assessing things like memory and verbal fluency.
The results of these studies supported a similar study from 2016, published in Age and Aging. This previous study was much larger, examining 6,833 adults aged 50 to 89 who participated in various forms and frequencies of sexual activity, including masturbation. The authors of the study found that, overall, sexual activity was associated with a "modest benefit" in various aspects of cognitive function in older adults, particularly between sexual activity and memory recall in older women.
Experts are not yet sure why this connection might exist, but they believe that neurotransmitters like dopamine, which is involved in sexual activity, may offer a protective advantage to the brain.
None of this means to say that masturbation is the key to keeping the brain sharp, regardless of your age, or even that for the moment it is certainly a direct benefit to brain health. But what scientists have discovered so far here is quite interesting.
14. Strengthen the immune system
And, perhaps surprisingly, some experts believe that masturbation may even temporarily strengthen the immune system.
OK, stay with us here. This doesn't mean at all that masturbation will skyrocket immunity. Sometimes things like the common cold will catch you, no matter how much happy time you spend playing with yourself in bed or wherever else it strikes you
But there might be something to the idea that good sexual health can translate into good overall health. A certainly tiny study (again, science, more focus on this topic, please!) supports this notion. A 2003 piece of research in NeuroImmunoModulation recruited 11 game volunteers who agreed to abstain from sex for 24 hours, watch pornography, and then masturbate to orgasm. There was also a control session that involved watching a documentary and not masturbating at all.
The researchers found that five minutes after orgasm, the study subjects had an increased level of certain types of lymphocytes (white blood cells that help the immune system fend off diseases). The scientists concluded that specific components of the immune system seem to be activated by sexual arousal and orgasm.
Is a study of 11 people enough to say that you should absolutely masturbate because it will definitely make you less likely to get sick? No. But think about this: your immune system is at its best when you engage in a variety of healthy lifestyle habits like getting enough sleep and reducing stress as much as possible. As you know by now, masturbation can help you succeed in these areas, so, in some ways, it could really make you healthier overall.