Sexual Health and Intimacy
I dread the dry, gusty Diablo winds that arrive in Northern California each fall. For one thing, they can lead to wildfires, as they did in record-setting fashion this year...
As we age, there is a natural decline in our sex hormones. This happens with men and women. Estrogen levels in women are partially responsible for libido and vaginal lubrication. As those levels decline, intimacy becomes more challenging. Vaginal dryness and painful intercourse are among the most common complaints I see for female patients in my practice.
These concerns often correlate with low estrogen levels. There are natural treatments to restore vaginal lubrication, like Neueve vaginal moisturizers. They are an easy-to-use, scent-free vaginal suppository. There is also estriol vaginal suppositories made by compound pharmacists. Estriol is the weakest of the 4 estrogens that carry negligible hormone risk for people with risk factors for use of hormones such as a family history of breast cancer, personal history of breast cancer, or hyper-coagulable disorder.
Estriol provides therapeutic benefits directly to the vaginal tissue with minimal systemic effect. This means that moisture in the vaginal tissue is restored without increasing estrogen levels. As women age, the vaginal tissue becomes very thin and can easily tear during intercourse. Using estriol vaginal suppositories one to three times a week rehydrates the vaginal tissue. This provides women relief from painful intercourse. Caring for the vaginal tissue also decreases the risk of urinary tract infections that are common w aging and menopause.
Some natural supplements can boost libido, which is transformative for couples. One is Maca powder, an herb used in Ayurvedic Medicine that has been around for thousands of years. It has a very earthy flavor and is sometimes hard to palate. I find that mixing Maca powder in a berry smoothie is an excellent way to hide the earthy flavor. Another effective energy and libido-boosting supplement are cordyceps mushrooms. Cordyceps has been traditionally used in Asia for high-altitude strenuous activities. It has become commonly utilized among physical fitness enthusiasts because it increases oxygen uptake in the body. This supports healthy sexual function. It has a positive impact on blood flow and testosterone levels.
It is also paramount to consider emotional intimacy for women. Romance is an important part of bonding for women and their partners, whereas men tend to be physical in their method of bonding with their partners. Women may benefit from sensual massage and vibrator use alongside a partner, cuddling, and oral sex. Scheduling regular date nights for couples solidifies the bonding that is germane to maintaining long-term intimate relationships. Since each woman and her partner are unique, having an open dialogue about intimacy issues is salient to a successful outcome.
Wishing you wellness,
Michelle Mendoza, MD
Diplomat of the American Board of Internal Medicine
Board Eligible Integrative Medicine Specialist
Related articles
🥕 Wellness Recipe Wednesday: Roasted Carrots with Thyme 🌿
A personal favorite that’s perfect for cozy dinners and holiday gatherings. There’s something about roasted carrots that just feels like comfort on a plate. This week, I wanted to share one of my go-to dishes — Roasted Carrots with Thyme. It’s simple, warm, slightly sweet, and honestly… it never fails. I make this recipe often, but it becomes extra special during the holidays. The natural sweetness of the carrots, the caramelization from high-heat roasting, and the aroma of thyme make the whole house smell like home. Whether it’s for a busy weeknight or your Thanksgiving table, this recipe brings together nourishment, flavor, and that little touch of love that makes food memorable.
🍪 Wellness Wednesday: A Healthier Thanksgiving Treat — Soft & Chewy Pumpkin Oatmeal Cookies
A great Thanksgiving dessert packed with fiber and much less sugar than traditional holiday desserts!
🫐 Wellness Wednesday Recipe: Blueberry Oatmeal Breakfast Cookies
Hi everyone! This week’s Wellness Wednesday recipe is one that’s both comforting and energizing — Blueberry Oatmeal Breakfast Cookies. These wholesome cookies are packed with fiber, antioxidants, and just the right touch of natural sweetness to start your morning feeling nourished and satisfied. They’re easy to make, freezer-friendly, and made with ingredients you probably already have at home. Plus — I used frozen blueberries, which are more affordable and just as nutritious as fresh ones!
🥦 Wellness Wednesday Recipe: Mediterranean Roasted Vegetables
This week’s Wellness Wednesday recipe is one of my all-time favorites — Mediterranean Roasted Vegetables. It’s colorful, flavorful, and full of nutrients that support your energy, digestion, and overall wellness. This dish is proof that eating healthy can be simple, satisfying, and delicious.
🥞 Fuel Your Morning Right: Protein Pumpkin Pancakes
Fall is here, and what better way to celebrate the season than with a cozy, nourishing breakfast that tastes like pumpkin pie — without the sugar crash? 🍂 These Protein Pumpkin Pancakes are fluffy, flavorful, and packed with nutrients to keep you energized all morning long. Whether you’re starting your day after a workout, prepping for a busy week, or just craving something warm and comforting, this recipe hits all the marks — protein, fiber, and fall-inspired flavor.
🐟 Wellness Wednesday Recipe: Nourishing Fish Chowder
For this week’s Wellness Wednesday, I wanted to share one of my favorite comforting recipes that’s both hearty and nourishing — Fish Chowder. It’s a cozy, one-pot meal that delivers warmth, protein, and real comfort on a chilly evening. This version uses red potatoes (for extra texture and nutrients) and a full cup of chopped mushrooms, which bring rich flavor and immune-boosting benefits. It’s a great way to make comfort food part of your wellness journey!
🥢 Wellness Wednesday Feature: Korean Beef Bowl 🥢
A quick, flavorful, and flexible weeknight favorite that brings balance to your plate. It’s time for our Wellness Wednesday recipe — and today, I’m sharing a favorite from my own kitchen: the Korean Beef Bowl. Think of it as a faster, simpler twist on traditional bulgogi — full of flavor, ready in minutes, and perfect for busy weeknights. I recently made two versions at home — mine without bean sprouts, my husband’s loaded with fresh veggies — and both turned out delicious. That’s the beauty of this recipe: it’s flexible, nourishing, and easy to make your own.
🍯 Wellness Wednesday Recipe: Honey Garlic Chicken 🍯
Looking for a simple yet flavorful dish that’s both nourishing and quick to make? This Honey Garlic Chicken comes together in just about 12 minutes using pantry staples — perfect for busy weeknights. What makes it a wellness win? It’s packed with lean protein, a touch of natural sweetness, and can easily be paired with vegetables or whole grains for a well-balanced, satisfying meal.
🌿 Wellness Wednesday Recipe: Easy Mexican Bean Soup 🌿
When it comes to comfort food that also supports your health, nothing beats a hearty bean soup. This Easy Mexican Bean Soup is flavorful, filling, and nutrient-rich — making it a perfect midweek recipe to keep your energy steady and your body nourished. With protein-packed beans, aromatic spices, and immune-boosting vegetables, it’s a dish that brings warmth to the table and balance to your wellness journey.
🌿 Wellness Wednesday: Antioxidant & Blood-Sugar Friendly Smoothie
Looking for a smoothie that’s not just refreshing but also deeply nourishing? This blend is packed with fiber, vitamin C, and powerful plant nutrients that support satiety, digestion, and balanced blood sugar. Whether you call it an Antioxidant Smoothie or an Insulin-Resistance Friendly Smoothie, this recipe is a delicious way to fuel your body and protect your health.
🌿 Wellness Wednesday: Sopa de Lentejas (Lentil Soup for the Soul)
There’s something so comforting about a warm bowl of lentil soup. Beyond being delicious, Sopa de Lentejas is one of the most nourishing meals you can prepare for yourself and your family. Packed with plant-based protein, fiber, and healing spices, this recipe is the perfect blend of comfort and wellness.
Seared Ahi Tuna with Asian Edamame Salad
This Wellness Wednesday, enjoy a fresh and flavorful combo that’s as nourishing as it is delicious! Perfectly seared ahi tuna steaks pair beautifully with a crisp, colorful edamame salad tossed in a zesty ginger vinaigrette. Together, they create a protein-packed, antioxidant-rich meal that’s light, energizing, and ready in minutes.
🌿 Wellness Recipe Wednesday Pan-Fried Barramundi with Fresh Veggies 🐟🥦🥕
This crispy, golden Barramundi (Asian Seabass) is rich in protein and pairs perfectly with vibrant seasonal veggies for a simple, paleo-friendly dinner you’ll feel good about.
🍊 Cranberry-Orange Breakfast Cookies 🍪
Wholesome, hormone-friendly, and seriously delicious! These breakfast cookies are packed with fiber, antioxidants, and healthy fats to support your energy, digestion, and mood.
🥗 Wellness Wednesday: A Garden-Fresh Greek Salad & Mindful Eating Ritual
A vibrant Greek salad made with fresh bell peppers, tomatoes, grilled chicken, and warm pita isn’t just a meal — it’s a wellness ritual. When you grow your own vegetables, the process of harvesting, chopping, and preparing becomes an active meditation.
🐟 Cod Cooked in Grass-Fed Butter: A Simple Dish with Powerful Health Benefits
If you're looking for a clean, nourishing meal that’s easy to prepare and rich in nutrients, cod cooked in grass-fed butter is a perfect go-to. This protein-packed recipe combines the light, flaky texture of cod with the deep, rich flavor and health perks of grass-fed butter. Whether you're following a low-carb, high-protein, or heart-healthy diet, this dish fits beautifully into your routine.
Oatmeal Banana Bread – Guilt-Free Comfort in Every Slice
This week’s recipe is a cozy classic with a healthy twist: Oatmeal Banana Bread — naturally sweet, fiber-packed, and perfect for breakfast, a midday snack, or post-workout fuel. Made with whole ingredients and no refined sugar, this bread supports gut health, stable energy, and satisfies cravings without the crash. Plus, it’s gluten-free and can be made dairy-free or vegan!
🌿 Refreshing Beetroot Juice Recipe 🌿
A vibrant, nutrient-rich drink for energy, detox, and glowing skin! This simple beetroot juice is not only delicious but also packed with antioxidants, vitamins, and minerals. Combining beets, carrots, oranges, and apples, it's a great way to support digestion, immunity, and heart health — with a touch of natural sweetness.
🌿 Marinated Tofu: A Plant-Based Powerhouse for Wellness
If you're looking for a flavorful, protein-packed addition to your meals, this marinated tofu recipe from Nora Cooks is a must-try. Tofu is a staple in many plant-based and integrative diets for good reason—it's nourishing, versatile, and delicious when prepared with the right flavors.
🍌 Wellness Wednesday: Banana Oatmeal Pancakes
These Banana Oatmeal Pancakes are fiber-packed, naturally sweetened, and loaded with nutrients to keep you energized and satisfied all morning. 🌿✨ Made with simple, wholesome ingredients like oats, bananas, and eggs — they support digestion, heart health, and stable energy without the sugar crash.
.jpeg)
🌿 Wednesday Wellness Recipe: Gingery Ground Beef (Soboro Donburi) + Asian Cucumber Salad
This nourishing duo blends comforting flavors with gut-healthy freshness. The warm, savory Gingery Ground Beef provides protein and anti-inflammatory support, while the cool, zesty Asian Cucumber Salad hydrates and aids digestion. Together, they make a perfectly balanced, energizing meal.
Wellness Recipe: Golden Oats Smoothie
A creamy, anti-inflammatory smoothie packed with fiber, healthy fats, and healing spices.
.jpeg)
Honey-Adobo Grilled Chicken Tacos
Fuel your midweek with these Honey-Adobo Grilled Chicken Tacos — marinated in citrus, a touch of honey, and smoky adobo chili, then grilled to perfection. Served on corn tortillas with fresh pico, cilantro, and a squeeze of lime 🍋
🐟 Wellness Recipe Wednesday: Grilled Mahi-Mahi with Jicama Slaw 🥗
A fresh, vibrant meal that supports hormone balance, gut health, and anti-inflammatory nutrition.
🌿 Wellness Wednesday: Hormone-Balancing Morning Smoothie for Perimenopause ✨
Ladies, let’s talk hormones! If you’re navigating the ups and downs of perimenopause, starting your morning with the right fuel can make all the difference. Say hello to your new favorite ritual: the Hormone-Balancing Morning Smoothie — a creamy, delicious, and nutrient-packed way to kick off your day and glow from the inside out. 💛
🌿 Wellness Recipe Wednesday 🌿 🌈 Gut-Loving Bean Salad
Looking for a colorful, protein-packed, and gut-friendly dish? Try this vibrant Bean Salad — it’s easy to make, delicious, and loaded with fiber and nutrients your body will love. 💚
Golden Glow Garlic-Turmeric Basmati Rice
Looking for a dish that’s as healing as it is delicious? This anti-inflammatory Garlic Turmeric Basmati Rice is loaded with flavor and wellness benefits—and it pairs beautifully with your favorite protein (we love it with garlicky shrimp sautéed in guajillo chili oil!).
🌿 Wellness Wednesday: Zesty Lime Tuna Ceviche with Sun-Kissed Veggies
Welcome back to Wellness Wednesday, where we nourish the body and soul with delicious, wholesome recipes made with real ingredients and lots of love. This week, we’re diving into something refreshing, zesty, and packed with goodness — Tuna Ceviche. This light, citrusy dish is a celebration of clean eating: fresh tuna, vibrant vegetables, and bright lime juice come together to create a meal that’s as good for your taste buds as it is for your body. Whether you serve it with tortilla chips, warm corn tortillas, or over a bowl of nutty brown basmati rice and creamy avocado — this dish is sure to become a weekly favorite.
Easy Plant-Based Meals with Powerful Protein Featuring: Soyrizo Power Bowls & Beyond Meat Burgers
Looking for healthy, satisfying meals that support your wellness goals without relying on traditional meat? These two recipes are packed with plant-based protein, gentle on digestion, and full of flavor — without being spicy.
Wellness Wednesday: Flavor-Packed Mexican Salad Recipe
Looking for a nutritious, vibrant, and satisfying salad to add to your wellness journey? This Mexican Salad is packed with fresh ingredients, bold flavors, and a deliciously creamy dressing—perfect for a wholesome meal or side dish!
Tacos Gobernador de Camarón: A Flavorful & Nutritious Delight
Tacos Gobernador de Camarón, or Governor’s Shrimp Tacos, are a delicious fusion of a taco and quesadilla. Originating in Mazatlán, Sinaloa, this dish features tender shrimp, smoky poblano peppers, melted cheese, and a flavorful tomato-chipotle sauce. While traditionally served in flour tortillas, you can make a healthier version by opting for corn tortillas, serving it with brown rice, or pairing it with avocado for an extra nutrient boost.
🔥 Melted Cheese with Guajillo & Garlic Mushrooms – A Flavor Explosion! 🧄🧀
If you're looking for the ultimate cheesy, savory dish with a bold twist, this Melted Cheese with Guajillo & Garlic Mushrooms is a must-try! Perfect for taco night or as a crowd-pleasing appetizer, this dish brings together smoky guajillo chiles, earthy mushrooms, and gooey melted cheese—all wrapped in warm tortillas. 🌮
.jpeg)
Crispy & Healthy: Air-Fried Chili Rellenos Recipe
If you're looking for a healthier twist on a classic dish, these air-fried chili rellenos are the perfect solution! By using lean ground beef, soyrizo, and an air fryer instead of traditional deep-frying, you can enjoy all the flavor with less guilt. Let's dive into this delicious and nutritious recipe!
🔥 Wellness Wednesday Recipe: Camarones al Ajillo (Garlic Shrimp with Guajillo Chiles) 🍤
This simple yet flavorful dish combines succulent shrimp with aromatic garlic and smoky guajillo chiles, making it a nutrient-packed meal that’s both satisfying and easy to prepare.
.jpeg)
🌿 Grilled Red Snapper with Green & Red Salsas 🐟
Looking for a quick, flavorful, and nutrient-packed meal? This grilled red snapper topped with vibrant green and red salsas is the perfect combination of fresh, bold flavors and essential nutrients to support your health.
🥗 Wellness Wednesday Recipe: Refreshing & Flavorful Beef Salpicón 🥩
Looking for a light, protein-packed dish that’s bursting with flavor? Beef Salpicón is a refreshing Mexican-inspired shredded beef salad that’s perfect for a healthy and satisfying meal. Packed with lean protein, fresh veggies, and heart-healthy fats, this dish is as nourishing as it is delicious!
Wellness Wednesday Recipe: Slow Cooker Chicken Tinga 🌿🔥
Looking for a healthy, flavorful, and protein-packed dish? This Chicken Tinga is a perfect balance of spice, smokiness, and comfort, made with wholesome ingredients to nourish your body while keeping things delicious!
🌮🥣 Delicious & Easy Homemade Tortilla Soup Recipe 🥣🌮
Looking for a comforting and flavorful dish to enjoy? This Homemade Tortilla Soup is the perfect blend of hearty ingredients and authentic flavors. Whether you're preparing it for a cozy dinner or a gathering with friends, this soup is sure to impress!
Wellness Wednesday: Nourish Your Soul with Sopa de Lentejas
This Wellness Wednesday, we’re bringing you a comforting, nutritious, and delicious recipe for Sopa de Lentejas (Lentil Soup). This hearty dish is perfect for chilly evenings or when you’re in need of a nourishing meal that’s easy to prepare and packed with goodness.
Caldo de Camarón: A Delicious and Nutritious Mexican Shrimp Soup
If you’re looking for a comforting, flavorful dish that’s also packed with health benefits, Caldo de Camarón (Mexican Shrimp Soup) is the perfect choice. This tomato-based soup features tender shrimp, a medley of vegetables, and the rich, smoky flavors of ancho and pasilla chiles. Whether you’re seeking warmth on a chilly evening or a light yet satisfying meal, this recipe delivers on all fronts.
Cozy Up with "Slumgoli": A Hearty One-Pot Stew Packed with Comfort and Nutrition
🍌🥖 Nourish Your Day with a Healthy Banana Rolled Oats Bread Recipe 🌟
Discover a wholesome and delicious recipe for Banana Rolled Oats Bread. This vegan, gluten-free, and oil-free treat is packed with nutrients and easy to prepare. Perfect for breakfast, snacks, or a healthy dessert option!
Nourish Your Body with Zuppa di Fagioli: A Hearty and Healthy Bean Soup
This hearty bean soup, made with a mix of garbanzo, cannellini, butter, and kidney beans, is a flavorful way to boost protein without meat. Packed with nutrients, beans support heart health, improve glycemic control, and enhance gut health, making this dish as wholesome as it is delicious.
Nourish & Warm Up: Cozy Hominy & Pinto Bean Soup for Ultimate Wellness
This Cozy Hominy & Pinto Bean Soup is a nutrient-rich, comforting dish packed with fiber, protein, and essential vitamins. Made with hominy, a gluten-free grain, and pinto beans, this easy-to-make soup is flavored with vegetable broth, garlic, onion, and bell pepper. Topped with fresh garnishes like avocado, cilantro, and queso fresco, it’s a delicious and nourishing meal perfect for warming up and boosting wellness.
Teriyaki Tofu Bowls: A Delicious and Nutritious Meal for Any Time of the Day
Craving a healthy, flavorful meal that’s quick and satisfying? Try teriyaki tofu bowls! Packed with protein-rich tofu, fresh veggies, and a savory-sweet homemade sauce, this vegan-friendly dish is perfect for any diet and easy to whip up for busy weeknights or meal prep.
Unlocking the Healing Power of the Earth: The Benefits of Grounding (Vitamin G)
Grounding (Vitamin G): Benefits, Research, and How to Start Earthing Today
Mental Health Awareness Month
October is Mental Health Awareness Month and Dr. Mendoza talks about the serious implications of mental health.
Why the Keto Diet Is Making Your Hair Fall Out (and How to Stop It)
Before you started the ketogenic diet, you may have been aware of some of the side effects, like fatigue, constipation, and nausea. Others — like potential hair loss... — may come as more of a surprise.
