14 benefits of female masturbation

...and why every woman should do it regularly!

Taboos are addressed through information and awareness
 

It is a little strange that female masturbation is still a taboo subject.
This is especially frustrating when you consider the benefits of female masturbation. It would be one thing if masturbation were simply something you did without any potential benefit. In reality, masturbation—and the orgasms it can produce—can bring a great deal of good into your life. These benefits are not even limited to 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 about it. My hope is that we can normalise it for women too, because it serves such a natural function," Kitely says. "I like to put it [on the same level of importance] as eating, sleeping and brushing our teeth." 

Although there is not a large body of scientific research on the subject (could researchers please study it a little more enthusiastically?), many experts believe masturbation can improve your wellbeing in various ways. As a bonus, in its simplest form, "masturbation is safe, easy and free," Wendie Trubow, M.D., president of Five Journeys Integrative Medicine, tells SELF. Still not convinced? Read on to discover why you should go ahead and get off. Whether you are an experienced masturbator or new to self-love, think of this as an introduction or reminder of why you should touch yourself, bring out a toy or do whatever you enjoy most. As Dr Trubow tells SELF, how you do it is "really a matter of personal preference." But we would argue that doing it at all is a matter of self-care.

1. One of the best ways for women to relieve stress
 

The concentration needed for orgasm can help push stress out of your mind.

Imagine the most mind-blowing orgasm, or even the most incredible non-orgasmic sexual experience, you have ever had. Chances are it did not happen while you were worrying about a major work presentation or mentally running through your endless to-do list.
Reaching orgasm often requires clearing your mind of stressful thoughts, and the wave of pleasure adds to that effect. Orgasm "shifts your attention" away from whatever is stressing you, says Kitely. Although we cannot offer a definitive piece of science to support this, just think about how stress often eases when you immerse yourself in something you really enjoy. It is much the same situation here.

Since we would not want to overlook the fact that some people have difficulty reaching orgasm, and that orgasm is not necessary for a fulfilling experience, let us be very clear: any kind of sexual pleasure, with or without orgasm, can help take your mind off the stressful realities of daily life. Even if it is temporary, that is still a win!

2. Releases endorphins to lift your mood

A release of endorphins triggered by orgasm can also help relieve stress and put you in a good mood.

So here is the second part of masturbation's stress-relieving power: having an orgasm releases endorphins that can help ease stress, at least temporarily, Dr. Trubow tells SELF.

Endorphins are neurotransmitters that can produce positive feelings. To be honest, there are no major scientifically robust studies showing a clear link between masturbation, endorphin release and positive feelings. However, according to the Mayo Clinic, it is generally accepted in medicine that physical activity helps increase endorphins. What is masturbation if not an incredibly pleasurable form of physical activity? Think of the moment you had an orgasm: you feel like 'V is for victory,' right? (Just before you sigh, smile and take a nap, which we will get to in a moment.)
Those endorphins are like the ones you get from a great workout, says Kitely: think of a runner's high, but from an orgasm. That means there may be something to the idea that masturbating before going into the office can leave you with a clearer head, just as exercise can. Some people have also reported having more energy after masturbating and orgasming, says Kitely, just as people can experience an energy boost after exercise. All good things.

3. Improves sleep quality
 

Having an orgasm could also make you very tired, potentially helping you fall asleep.

Let us talk about what happens as you move 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 orgasmic release feels so good.
During masturbation or sex, your body goes through several stages involving very real physiological changes. For example, during desire, the first stage, your heart and breathing rates begin to rise and your clitoris fills with blood, so you actually have a small erection, according to the Cleveland Clinic. Your muscles also tense in preparation for release. These changes intensify as you approach orgasm.
When you orgasm, you release all that pent-up energy and tension. Your muscles spasm. Your blood pressure, heart rate and breathing are at their highest and most rapid, according to the Cleveland Clinic. Is it any wonder all this can be exhausting, and that you might feel a little tired during the post-orgasm resolution phase?
It is not just that all this effort and release can be tiring. One theory suggests that orgasm, through masturbation or sex, appears to trigger greater release of prolactin, a hormone associated with sexual satisfaction that is also involved in sleep.
Of course, an orgasm is not a sleep aid, especially if you have sleep problems such as insomnia. But for some people, the relaxation masturbation provides can be a great way to become tired very quickly (or very slowly, depending on how you go about masturbating). “It is nice to do right before bed, in the bath or during other relaxing nighttime rituals,” Kitely tells SELF. “It naturally puts people into a meditative state,” she says.

4. Increase your sexual awareness
 

Exploring what gives you the most pleasure can help you feel more confident in your sexuality.

An outdated yet still pervasive cultural stigma surrounds female masturbation. This can leave people with vaginas feeling ashamed of their bodies and sexuality, says Kitely. One major benefit of female masturbation comes down to removing that shame. One of the most enduring and unchanging facts about human nature is that we are sexual beings. There is absolutely nothing wrong with that. In fact, it is wonderful.
"I strongly believe in [masturbation] to build women's confidence and self-esteem and help them understand their bodies and what they enjoy," says Kitely. Masturbation is one of the best ways to explore your sexuality, understand your preferences and learn to reach orgasm, if your body can do so. And when you regularly—perhaps literally—tap into this truly special part of yourself, you probably feel pretty, pretty good. (Yes, that is Larry David you hear in the back of your mind.)

5. Increases your libido
 

It may help increase your libido. (Yes, you can have your cake and eat it too.)

This is the best kind of vicious circle, since it is not vicious at all.
Dr Trubow describes it as a "feed-forward" mechanism, meaning that the more you stimulate yourself, the more you want to be stimulated. This is another benefit of female masturbation that comes down to human nature: when you experience something incredibly pleasurable, whether a delicious slice of carrot cake or a wonderful orgasm, you will probably want more of that good thing.
That would be great whatever the circumstances, but there is a reason it is particularly valuable: many people with vaginas experience low libido at some point. There is a wide range of potential causes, including depression, pain during sex, drinking too much alcohol, chronic illness and fatigue, according to the Mayo Clinic. Whatever the cause, feeling that you are losing touch with your sexual self can be awful. This is where masturbation comes in for some people.
"A woman who is trying to reconnect with her sexuality is encouraged to masturbate, as it can lead to more sexual thoughts and a better sexual response," says Dr. Trubow.

That said, sometimes masturbation is not enough to improve a low libido. You certainly should not feel like a failure in any way if this is your experience. It simply means you might benefit from consulting a doctor who can get to the root of your low libido and offer possible ways to address it.

6. Improves connection with your partner
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If you are in a relationship, masturbation may make you more interested in having sex with your partner.

This comes from the same feed-forward mechanism Dr. Trubow explains above: once your libido is fuelled, it often wants more. That could mean even more masturbation, in which case, good for you. And if you have a partner, it could also mean more sex with them. It is not just about quantity: the quality could improve thanks to masturbation too.
So, a moment of honesty: masturbation has helped my relationship. By increasing my sexual awareness, I understand better what I enjoy and can guide my husband toward those particular places or sensations. Discovering what you enjoy with a partner is special. But feeling free to explore your sexual likes and dislikes on your own, then bringing them into your relationship, is another way of creating a richer sex life together.
More sex in a relationship is often a very welcome and exciting development. The exception is when masturbation actually gets in the way of connecting with your partner, says Kitely. It is one thing to masturbate more often than you have sex with your partner and feel perfectly happy about it. But if you find that your masturbation habits are disrupting your relationship or life in some way, seeing a sex therapist could be a very good idea. Here is how to find one.

7. Supports the heart and circulation
 

You can give your heart a little workout if you are very active.

To be clear, we are not saying masturbation provides enough exercise to replace your regular workouts. But remember our discussion of the sexual response cycle, particularly the increase in heart and breathing rates? It follows that a very long, intense masturbation session could raise your heart rate significantly enough to give it a workout.

Unfortunately, science has not yet delivered a final verdict on how much of a heart workout masturbation, sex and orgasms actually provide. However, experts say that over time, masturbation may contribute at least a little to improving cardiovascular health and endurance. 'Its impact depends on how vigorously a woman masturbates,' says Dr Trubow. 'If she can keep her heart rate up and work up a sweat, it's great for cardiovascular health!'

8. Tones and relaxes the pelvic floor
 

You can also exercise your pelvic floor while masturbating.

It is difficult to discuss the benefits of female masturbation without talking about the pelvic floor. According to the Mayo Clinic, the pelvic floor is a group of muscles supporting essential internal organs such as the bladder and uterus. A strong pelvic floor matters because it can help prevent or reduce problems such as leaking urine when you sneeze, laugh or cough. (This can happen after having a baby, for example.)
The good thing about your pelvic floor is that, like the other muscles in your body, it responds to strengthening exercises. In this case, those exercises are known as Kegels. The first step is identifying your pelvic floor muscles, which you can do by stopping the flow of urine, or pretending to even when you are not urinating. Feel that internal tightening? Those are your pelvic floor muscles working.

There are various Kegel exercise routines, 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 exercise your Kegels while masturbating with toys such as small, weighted Ben Wa balls that you insert into your vagina. As a bonus, a stronger pelvic floor can also translate into stronger orgasms.

9. Train your glutes and thighs
 

You could give your buttocks and thighs a mini workout.

It would be nice to see masturbation bring gains at the gym, right? OK, let's start with the slightly bad news. Without being too depressing, just as masturbation will not work your heart like a cycling class, it probably will not give your thighs and glutes any significant strengthening benefits.

However, that does not mean masturbation does absolutely nothing in this area. Thanks to your sexual response cycle, your muscles tighten and spasm as you become sexually aroused and reach orgasm, through masturbation or sex. The result is that you will probably naturally engage muscles in areas such as your inner thighs and buttocks as you work towards climax. Few things are better than finding exercise that barely feels like exercise, which is another reason 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 in that area.

You probably already know some characteristic symptoms of menopause, such as hot flushes. But did you know menopause can also affect your vagina?

According to the Mayo Clinic, menopause occurs when the ovaries start producing such low levels of hormones such as oestrogen and progesterone that periods stop. You officially enter menopause after a full year without a period, which usually happens in your 40s or 50s in the United States. The average age is 51, the Mayo Clinic notes. Things such as a hysterectomy or cancer treatment such as chemotherapy can bring on menopause earlier.

In addition to regulating the menstrual cycle, estrogen helps promote vaginal lubrication, according to the Mayo Clinic. So when this hormone declines in the months and years before menopause (perimenopause) and during menopause itself, you may experience a phenomenon known as vaginal atrophy. Essentially, this means your vagina may become much drier than usual, causing discomfort, especially during penetrative sex and masturbation.
There are various treatments for this, including vaginal lubricants and moisturisers, says the Mayo Clinic. But the organisation also mentions that staying sexually active can help because it increases blood flow to the vagina, promoting more lubrication. Whether that sexual activity involves masturbation, a partner or both, it may help relieve some vaginal discomfort.

Dr. Trubow also specifically recommends that people in perimenopause and menopause try masturbating with internal toys such as dildos to "maintain vaginal resilience." "[These toys] can train the vaginal muscles to expand and maintain elasticity," Dr. Trubow says.

That said, there is no need to try this technique if it feels uncomfortable. If you are experiencing symptoms such as vaginal dryness and discomfort, speak to your doctor to ensure you find the most effective treatment plan possible.

11. Relieves menstrual pain
 

Masturbation can also help relieve menstrual cramps.

If you have period cramps, you may not want to move at all, let alone make the effort required to have an orgasm. But it may actually help reduce those cramps, at least in the short term.

A quick biology refresher: when you menstruate, it means your uterus is shedding the endometrial lining built up to support a potential pregnancy. It would be very useful if your uterus could do this without bothering you at all, but sometimes it causes pain. You can thank prostaglandins for that.

Prostaglandins are hormone-like chemicals that prompt your uterus—which is a muscle, FYI—to contract and shed that unneeded lining. Voilà: you have cramps. And although masturbation might seem unrelated here, we have one word for you: endorphins. These feel-good neurotransmitters do more than help relieve stress; they also appear capable of easing pain. This may reduce your cramps, perhaps even significantly if you are lucky. (I have tried it. It works for me.) The main caveat is that sometimes these endorphins are no match for menstrual pain, however strong the orgasm. If your menstrual cramps are painful enough to seriously disrupt your life, do not rely on masturbation: see your doctor for help.

12. Helps you become multiorgasmic
 

You can try having multiple orgasms.

This major benefit of female masturbation is a real reward for all your hard work. Here is the thing: if you have one orgasm, you can probably have another, and soon. Dear reader, welcome to the incredible world of multiple orgasms.

Let's return to the sexual response cycle for a moment. Once your orgasm is over, your body essentially returns to normal functioning. Your heart rate and breathing slow, your vagina and breasts return from their heightened, swollen state, your brain can produce coherent thoughts again: you get the idea. At this point, you can do whatever else is on your agenda for the day. Or, if you want, you can pursue another orgasm almost immediately.

It is much easier for people with vaginas to have multiple orgasms because they do not need a refractory period, the recovery time people with penises require before they can orgasm again, explains the Cleveland Clinic. Depending on how your particular body works, you may still want a short break if your genitals feel overly sensitive. Overall, though, having a vagina means you can get back on the orgasmic horse much sooner than if you had a penis.

13. Keeps you young and beautiful
 

Sexual activity, including masturbation, is associated with better cognition as we age.

You might think your brain and vagina are two completely separate entities, but they may be more connected than you realise. 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 examined 73 people aged 50 to 83 who took part in a range of sexual activities, including masturbation, at different frequencies. The authors found that more frequent sexual activity was associated with higher scores on cognitive tests assessing things such as memory and verbal fluency.

The results of these studies supported a similar 2016 study published in Age and Aging. That earlier study was much larger, examining 6,833 adults aged 50 to 89 who engaged in various forms and frequencies of sexual activity, including masturbation. The study authors found that, overall, sexual activity was associated with a "modest benefit" in various aspects of cognitive function in older adults, particularly the relationship between sexual activity and memory recall in older women.

Experts are not yet sure why this connection may exist, but believe that neurotransmitters such as dopamine, which is involved in sexual activity, may offer the brain a protective benefit.

None of this means masturbation is the key to keeping your brain sharp at any age, or even that it is currently known to directly benefit brain health. But what scientists have discovered here so far is quite interesting.

14. Strengthens the immune system
 

And, perhaps surprisingly, some experts believe masturbation may even temporarily strengthen the immune system.

OK, stay with us here. This certainly does not mean masturbation will send your immunity soaring. Sometimes things like the common cold will catch you no matter how much very happy time you spend playing with yourself in bed or wherever else the urge strikes.

There may be something to the idea that good sexual health can translate into good overall health. One admittedly tiny study—again, science, more attention to this subject, please!—supports this notion. A 2003 study in NeuroImmunoModulation recruited 11 willing volunteers who agreed to abstain from sex for 24 hours, watch pornography and then masturbate to orgasm. There was also a control session involving watching a documentary and not masturbating at all.
Researchers found that five minutes after orgasm, study participants had increased levels of certain types of lymphocytes (white blood cells that help the immune system fight disease). The scientists concluded that specific components of the immune system appear to be activated by sexual arousal and orgasm.

Is a study involving 11 people enough to say you should definitely masturbate because it will certainly make you less likely to get ill? No. But consider this: your immune system works best when you follow a variety of healthy lifestyle habits, such as getting enough sleep and reducing stress as much as possible. As you now know, masturbation can help in these areas, so in some ways it might indeed make you healthier overall.