Health
The effects of screen time on children: The latest research parents should know – CHOC
As technological innovations like cellphones and video games have become ever more prevalent over the past few decades, young people have been spending more and more of their time immersed in these gadgets. And too much screen time can have a deleterious impact on the development of young minds and bodies.
While various agencies offer guidelines on how much screen time kids should encounter in a day, Dr. Michelle Yang, a CHOC resident, wanted to know why these recommendations are in place and how helpful they really are. She discussed her research at a recent Grand Rounds talk at CHOC titled “Effects of Screen Time on Children and Adolescents.”
While the impact of unfettered access is negative, there are circumstances when screen time can help a child learn certain skills. And a little time on a device can actually help improve a child’s mental health.
How has screen time use changed among youth?
Recommendations are one thing, but Dr. Yang also knows that many young people often spend more time online than ever before. Teens now spend an average of eight hours a day on screens, two hours more than in 2015.
Preteens (children aged 8 to 12 years) spend about 5 ½ hours daily on devices, up an hour from a decade earlier. That means that some young people spend half of their waking day in front of a screen. Usage jumped in 2019 just before the COVID-19 pandemic started to spread.
At least half of those hours are spent on the TV, not just on phones or tablets, Dr. Yang says, but the studies looked at various types of media.
“I think it’s really important to understand why we give the recommendations we do and what the reasoning for it is,” Dr. Yang says.
What are the screen time recommendations for children and teens?
So, what are the recommendations? According to the American Academy of Pediatrics (AAP) and the U.S. Centers for Disease Control (CDC), they are:
- Younger than 18 months: No screen time, except for video chatting with family and friends
- 18 to 24 months: Only high-quality educational media with parental engagement
- Ages 2 to 5 years: No more than one hour a day
- Age 5 years and older: No more than two hours a day, while engaging in conversation with a parent or family member about what is being viewed
- Pre-teens and teenagers: Varied effects on mental health, academic achievement, and social skills; importance of balancing screen time with physical activity and healthy habits.
Instead of children spending their days looking at monitors, the agencies suggest some simple age-appropriate alternatives: play a ballgame, ride a bike, do yard work, dance to some music, or take the dog for a walk.
Learn how to limit teens’ screen time.
What is the role of an adult’s presence during screen time?
Dr. Yang noted that limiting screen time is only part of the solution. It’s also important for adults to be active participants, especially for younger children.
“The studies overall have shown that there is definite improvement of learning when there’s a physical presence of adults in the room,” Dr. Yang says. “And that, of course, is very much what we would expect.”
For children younger than 18 months, researchers looked into whether including screen time along with adult supervision can impact development.
“What they found was having a background TV had a very negative effect on infants and their language development,” Dr. Yang says. “When there was background TV, parents tended to talk less. The tended to be more passive in their interactions with their children when the TV was on.”
This is especially true for the very young, even if they weren’t directly viewing the television.
“When the TV was on, it provided a very major distraction for the infants,” she says.
As children begin to develop motor skills, they can show signs of what Dr. Yang called a “video deficit effect,” wherein it took twice as long for them to learn or mimic an action if it was presented on video rather than in person. They also showed a lack of social skill development.
“When asked to reproduce that action, they weren’t able to reproduce it in real life with an adult in the room,” she says. “This is where they started to realize that perhaps these videos are categorized more as an imaginary concept rather than a real-world concept, and ultimately doesn’t become translated into their development.”
Yang said these studies show that infants should be kept away from electronic devices without adults being able to help interpret what they are seeing.
Learn about the impacts of screen time on vision.
How does screen time affect language skills?
Older children – those ages 12 to 24 months – who spent two hours a day in front of a
monitor show up to a six times more likelihood of language delay. And the problems compound if they started interacting with electronic devices earlier.
“Studies show that risks for language delay were worse if they started screen time before 12 months of age,” Yang said.
Other studies showed that television had a negative impact on children who were exposed to English as a second language while they were engaging in their primary language.
But there are indications that as children begin to develop a better understanding of the world around them – at about age 17 months – spending time with educational content with an adult present can help them with vocabulary development.
“If you looked at the data in the correct way, or used a different way to interpret the data, perhaps it actually could help with vocabulary development,” Dr. Yang says.
Not all screen time is the same. Some early research shows that touch-screen devices such as tablets can have a more positive impact development than passive devices like television. But that too requires active adult direction and high-quality educational material.
“Quality versus quantity is what matters,” Dr. Yang says.
When is screen time OK for kids?
For children ages 2 to 5 years, the picture becomes a little hazier, but generally, at this age, there are many dangers associated with screen time. Exposing children at this age to two to three hours of screen time showed increased likelihood of behavioral problems, poor vocabulary, and delayed milestones. This is especially true for children with special needs.
But there are some circumstances when it can have a positive impact. Programs and shows designed specifically to teach children can help boost school readiness, even if no adult is present.
“For things like numbers, letters, colors, shapes, spatial size and red relations, they tended to score higher on these rather than their peers who watched more general adult TV,” Dr. Yang says.
Some research also indicates that educational screen time could potentially enhance social and language skills, especially in lower-income homes. This could be because these homes previously had more limited access to learning material.
There are studies that show that boys can react differently to electronic stimulation than girls at this age. For instance, more TV at the age of 4 years led to a lower level of emotional understanding in girls. And the studies also showed that time spent on computer games led to lower emotional understanding in boys. However, Dr. Yang cautions that the matter needs to be studied further.
“Unfortunately, this is also a very subjective study, so it’s not clear exactly why or how that that truly was correlated,” she says. “But based on a couple of studies and similar findings, they felt there was enough of a correlation to at least associate those.”
DEVELOPMENT
Ages & Stages
How does screen time affect preteens and teens?
As children grow older, studies become more subjective. The risks of excessive screen time can continue to impact their emotional and educational development.
For them, more screen time can be associated with higher anxiety, depression symptoms, lower quality of life, lower psychological well-being, lower school functioning, lower academic achievement, lower self-esteem, poor language achievement, and poor math achievement.
But the results largely depend on what kind of media is being consumed.
“Intuitively, we know it’s probably different watching a TV show versus watching a documentary, or playing a video game that you don’t have to think versus a video game that you have to work with other children and come up with a solution together on a problem,” Dr. Yang says.
Excessive screen time is also connected to an unhealthy diet, as well as weight problems. One study found that kids who spent two or more hours looking at a screen have a 42 percent greater risk of being overweight.
The studies found some unanticipated results. One paper found that screen time use on weekends had worse outcomes than weekday screen time use. This could be become weekend usage was more likely to be for entertainment, while weekday usage favored educational fare, she said.
When can screen time help?
Screen time isn’t all bad. In fact, researchers found that extremely low screen time actually tended to correlate with worse mental health scores. And as they increased the amount of screen time, that showed a moderate improvement in their mental health – but a limit does exist.
“After a certain point, it started worsening their mental health again,” Dr. Yang says,
A study from New Zealand indicates that spending time around the color green — from walks outside to plants in the classroom —can help reverse the negative effects of screen time.
They noted that the higher the amount of “green time,” regardless of screen time, showed an increased self-efficacy, positive identity and decreased anxiety in teenagers,” Dr. Yang says.
Another important way to counter the impact of screen time is to maintain a healthy lifestyle: get enough sleep, eat right and maintain physical activity.
Dr. Yang cautions that the studies she researched were not perfect and more work needs to be done. Many show an association between screen time and developmental issues, not direct causation.
Also, data was self-reported, meaning that parents reported the amount of screen time their children experienced.
Some parents can “feel like, ‘Oh, this really affecting my child, so I’m going to report higher scores or worse scores,” Dr. Yang says.
She stressed the importance of doctors recognizing children who are at risk and discussing these issues with them and their parents.
“It is important in certain kids to take the time to talk about that screen time they’re getting and how it’s affecting them,” Dr. Yang says.
Call CHOC’s free 24/7 Nurse Advice Line
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When it comes to gay sex positions, pleasure isn’t one-size-fits-all. Men looking for fun and different sex positions should play around with unique missionary sex positions, 69 sex position variations, and even Amazon sex position to add excitement and novelty. Experimenting with lubes and sex toys for men (think prostate massagers, anal beads, and cock rings) will only enhance the best gay sex positions, so come to the bedroom with an open mind.
Like any sexual experience, gay sex is personal and there’s a lot of experimentation that can be done to understand your preferences and the preferences of your partner.
“Some men don’t understand what exactly turns them on,” says Finn Deerhart, AASECT-certified sexuality counselor, who works primarily with queer men. “They assume their turn-on is a causal result of the objects they desire or a set of conditions. However, when it comes to sexual arousal, and the deeply personal nature of that energy, it’s less about the specific objects and more about the implied sense of meaning a man derives from his sexual experiences.”
Below, Deerhart, alongside multiple sex experts, share a guide to the best gay sex positions for men that will offer inspiration to try something new, lean into what you like most, and connect with your mind-body connection to be a better lover.
1. Doggy Style
Katie Buckleitner
How to Do It
“This one is a staple for many gay men,” says Deerhart. The receiver kneels or stands facing away from the penetrator. With hips raised, the receiver takes the penetrator as deeply as they desire.
Why It Works
“The absence of eye contact is part of why men love doggy style,” says Deerhart. “They’re able to tap into their animal bodies while enjoying a degree of emotional opacity.” Removing direct eye contact can help lower inhibitions and encourage partners to be more present in the moment.
| Pros | Cons |
|---|---|
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Deeper penetration |
Can be too deep for the receiver, depending on capacity and depth |
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Freedom of movement for the one thrusting |
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Receiving partner can masturbate, if desired |
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Lack of eye contact lowers inhibitions |
Pro Tip
Go slowly and use plenty of lube. We recommend Boy Butter. It’s a fan favorite among users because it’s long-lasting, easy to clean, and strikes a balance between the stickiness of water-based lubes and the greasiness of silicone. Its consistency starts like a lotion that melts into an oil as you work it between your hands. Just note this is not condom-compatible!
2. Spooning
Katie Buckleitner
How to Do It
The receiving partner lies on their side with their back toward their partner, while the penetrative partner applies lube and aligns their pelvis to the receiving partner’s butt to assume the “spooning” position. The receiving partner can arch their low back and extend their bottom leg long while bending the top one closer to their chest to create more space for the giver to rest their top leg over them and enter. “Because half of the body is being restricted by the bed, it can be difficult to make adjustments once started,” explains Dr. Rossana Sida, a licensed marriage and family therapist and AASECT-certified sex therapist in Los Angeles, CA.
Why It Works
“This is the best on a lazy morning where relaxation and intimacy are key,” says Sida. It doesn’t require acrobatics, plus the receiving partner can touch their partner or themselves, either masturbating or giving attention to erogenous zones to enhance arousal.
| Pros | Cons |
|---|---|
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Heightened intimacy between partners |
Difficult to find the right angle |
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Low-energy position, perfect for morning sex |
Hard to get the leverage to thrust in and out |
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Lots of skin-to-skin contact |
Pro Tip
The receiving partner can place a small sex wedge or pillow, like Foam Heart Sex Pillow, between their knees if both are tucked to maintain space and limit fatigue.
3. Missionary
Katie Buckleitner
How to Do It
The receiving partner lies on their back with legs butterflied open, while the giver lies on top and supports their body weight with their arms. The penetrative partner enters so they’re face-to-face. To modify this, the receiving partner can place their legs over the giver’s shoulders for more direct prostate stimulation.
Why It Works
Missionary is a classic position that offers a high degree of emotional connection due to the direct eye contact, says Deerhart. You get feedback in real time and can read each other’s facial expressions.
| Pros | Cons |
|---|---|
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Promotes a heightened sense of connection due to eye contact |
Can be overwhelming sometimes for men who would prefer to be less emotionally seen |
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Can read facial expressions for real-time feedback |
Can be physically demanding for the penetrator who has to hold their upper body—or the receiver’s legs—up |
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Provides direct angle for prostate stimulation |
Pro Tip
Use a sex wedge to elevate the bottom partner’s hips. We like Liberator Wedge Intimate Sex Positioning Pillow. The 27-degree angle is the ideal pitch for deeper penetration and stimulation.
4. Standing (Bodyguard)
Katie Buckleitner
How to Do It
The receiving partner stands with knees slightly bent for stability, facing away from their partner. They can stand in front of a wall and support their body weight with their hands or stand before a bed and brace their weight by kneeling one leg on it (shown). If kneeling one leg, the receiving partner can lean forward slightly and reach behind and grab their partner’s hips or thighs for greater balance. “While adequately lubricated, the penetrative partner will insert their penis, being mindful of their partner’s comfort,” says Sida. The giver should tilt their pelvis up and choose between a more sensual or vigorous rhythm of movement. Whichever feels best, both partners will need to move their hips in sync with each thrust.
Why It Works
This is an easy anal sex position to bring role play into your repertoire. Also known as “bodyguard” position due to the restraining nature of the position, you and your partner can play with domination. Moreover, the receiver can additionally masturbate while receiving anal if standing in front of a wall for balance.
| Pros | Cons |
|---|---|
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Allows for spontaneity as standing means you can have sex in the kitchen, home office, or shower |
Both partners need to have good balance |
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May be too physically demanding for an entire sexual experience, but it can start things off |
Pro Tip
Have the penetrative partner insert a vibrating butt plug like Lovehoney Butt Tingler 10 Function Vibrating Butt Plug. It’s great for intermediate users what with its four-inch length and flared base. The bulb houses a removable bullet vibrator that has three vibration speeds and seven patterns to find the right sensation.
5. Rusty Trombone
Katie Buckleitner
How to Do It
The receiving partner stands with legs slightly apart, while the giving partner kneels behind them, performing analingus (aka rimming) while simultaneously providing a hand job. The position vaguely resembles playing a trombone. For the giver, it requires plenty of coordination between the hand and mouth.
Why It Works
This is a multifaceted experience for the receiver, as it combines oral and manual stimulation for intense pleasure, says Bedbible.com sex educator Kasia Halinowska.
| Pros | Cons |
|---|---|
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Provides dual stimulation as a rim job and hand job |
Requires flexibility and balance |
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Difficulty to master coordination for giver |
Pro Tip
Get in the shower together beforehand and get really clean. This will put both of you at ease if you’re starting with optimal hygiene. Our favorite unscented body wash is Nécessaire Fragrance-Free The Body Wash.
6. Legs Up
Katie Buckleitner
How to Do It
The receiving partner lies on their back with legs up so the penetrative partner can kneel, place their hands on either side of them, and slowly ease in. The receiving partner can lift their hips and rest their calves against the penetrative partner’s shoulders, which allows for deeper penetration, as well as greater support.
Why It Works
The receiving partner won’t get fatigued having to hold their legs up on their own, and this face-to-face positioning helps “maintain eye contact for intimacy,” says Halinowska.
| Pros | Cons |
|---|---|
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Promotes deep connection with face-to-face contact |
Might not allow for very deep penetration |
Pro Tip
Try a hybrid lube that comprises water and silicone, like Hello Cake Tush Cush, for greater comfort and longevity. It won’t dry out as quickly as other lubes and helps prevent tearing.
7. Back It In
Katie Buckleitner
How to Do It
The giving partner sits in a chair with knees to chest, torso angled back in a reclined position. Use pillows to provide the proper support and get the angle right. The receiving partner backs into the position and lowers onto their partner’s penis. The receiving partner should use their legs to lower up and down.
Why It’s Great
This is a position for those chasing novelty—who want a change of pace, says Halinowska.
| Pros | Cons |
|---|---|
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allows for control over depth of penetration |
can be a bit awkward to get into position initially |
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difficult for giving partner to keep legs elevated without support |
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8. Helicopter
Katie Buckleitner
How to Do It
The receiving partner gets on hands and knees, then lowers down to their forearms, to start. The penetrative partner does a down dog over them, head positioned by the receiving partner’s feet, and aligns their pelvis with the receiving partner’s anus. The giver penetrates their partner as they lift their legs to create a helicopter shape. The penetrative partner will keep their pelvis on the receiving partner’s butt, using their arms to support their body (think pushup position), explains Halinowska.
Why It’s Great
You won’t get deep penetration, but due to the downward angle of the penetrative partner’s penis, it stimulates the head. Helicopter is fun and challenging, bringing a bit of spontaneity to your sex life if things have felt ho-hum
| Pros | Cons |
|---|---|
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adds novelty to sex |
penetrating partner must have a strong upper body to maintain |
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provides unique entry and stimulates the head of the penis |
difficult to maintain balance and find rhythm |
9. Cliff Diver
Katie Buckleitner
How It Works
The receiving partner gets on all fours while the giving partner helps lifts their legs off the ground, one at a time, wrapping them around their waist for more control and support. The penetrative partner then inserts their penis and holds onto the receiving partner’s hips.
Why It’s Great
It’s a little more advanced, but for those looking to experiment with standing sex positions, this can create a strong prostate orgasm.
| Pros | Cons |
|---|---|
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Exciting and adventurous for couples |
Requires strength and coordination |
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Provides intense stimulation |
Not suitable for all fitness levels |
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Can be scaled to a chair to limit the load on the receiving partner’s arms |
10. Pirates Booty
Katie Buckleitner
How to Do It
“This is a twist on missionary position that allows for deeper penetration,” prefaces Searah Deysach, sex educator and owner of Early to Bed. The receiving partner lies on their back with one leg down and the other leg in the air. The penetrative partner straddles the planted leg, slides in, then rests the receiving partner’s extended leg on their shoulder. “This allows the giver easy access and a great view,” says Deysach.
Why It Works
Pirate’s booty is for couples looking for a missionary sex position variation that’s outside the norm. It allows for deep penetration.
| Pros | Cons |
|---|---|
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Both parties can kiss and cuddle while in this position |
Receiver needs to have good hip flexibility |
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Receiver can stimulate his penis easily (and the giver can help if they don’t need both arms to balance) |
Lifting just one leg can cause the pelvis to tilt, which might make the penetrator hit the side of the pelvic bone |
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Communication is easier when looking at each other |
Pro Tip
Lifting just one leg can cause the pelvis to tilt, which might make the top hit the side of the pelvic bone. To avoid this, you might have to lift both legs to keep the pelvis level.
11. London Bridge
Katie Buckleitner
How to Do It
The penetrative partner lies on their back, feet flat, knees bent. The receiving partner backs on top of the penetrative partner, between their legs, easing onto their partner’s penis while facing away. “It’s a reverse insertion position,” says sex educator, Goody Howard. “The rider can grind down, lift their hips, dance, squeeze their sphincter muscles for mutual pleasure, and put their hands on their partner’s knees for stability and leverage,” says Howard. “For even more leverage, the rider can “lower the bridge” even further and put their elbows on the bed (or floor).”
Why It Works
This position is actually the great equalizer for couples who may have larger height and weight differences. It also perfectly aligns the penis and anus and is less taxing than other non-traditional positions.
| Pros | Cons |
|---|---|
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Low impact on the knees and back |
Rider needs to be careful when leaning down. It’s important to finesse and smoothly transition from upright to leaning on elbows |
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Great for genital alignment, so big height differences don’t matter as much |
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Good for plus-size couples |
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Increases sensitivity for the person being ridden |
Pro Tip
To ensure you don’t have to stop before the climax to add more lube, try Lelo F1L. The long-lasting, water-based lubricant is hypoallergenic and unscented.
12. 69
Katie Buckleitner
How to Do It
Both partners lie in opposite directions: one partner’s head on the other’s cock and vice versa, sucking each other at the same time. “This position is great for Sides, men who love sex with men but don’t enjoy anal sex,” says Deerhart. “The 69 sex position makes it possible for each to relax into mutual receptivity since both are receiving oral at the same time.”
Why It Works
“The magic of 69 is it releases each man from any pre-existing, prescribed roles and allows each to stay focused on the pleasure of giving and receiving without a fixed context,” adds Deerhart. Plus, the partner on bottom can give a rim job or a blow job.
| Pros | Cons |
|---|---|
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Heightens the odds of mutual orgasm |
Some partners can get overwhelmed and lose the ability to stay focused on their own pleasure |
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No set “roles” for partners |
Related: The Best Nipple Clamps of 2024 for Maximum Pleasure
13. Lotus
Katie Buckleitner
How to Do It
Lotus is a tantric sex position. To get into it, the bottom (penetrative) partner sits cross-legged, torso upright, then the receiving partner straddles them so they’re face-to-face. The top partner can also cross their ankles or have feet touch, says Halinowska, and both partners can wrap their arms around each other. This is more of a rocking position, with the top partner controlling the speed and rhythm. To help counterbalance, the bottom partner can lean their hands back for greater support and leverage.
Why It Works
Lotus is an incredibly intimate position, as it encourages and maintains eye contact between partners.
| Pros | Cons |
|---|---|
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Promotes full-body, sensual contact, and deep connection |
Might not be ideal for extended periods due to the seated position’s strain on hip flexors |
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Hands are free to roam |
14. Squatter’s Rights
Katie Buckleitner
How to Do It
This reverse face sitting position flips the script and puts the emphasis on analingus. The receiving partner hovers their body over the giver’s mouth, taking care not to put too much body weight on their face. The receiver can use their legs to brace their weight and place their hands on their partner’s chest for balance, explains Halinowska.
Why It Works
This is a playful take on oral sex that also hedges into dominance and submission, as the receiving partner has the control.
| Pros | Cons |
|---|---|
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Concentrated oral stimulation for receiver |
Might get uncomfortable for the giver’s neck |
Pro Tip
Use a wedge like Liberator Flip Ramp under the giver’s head for greater neck support.
15. Cowboy
Katie Buckleitner 
How to Do It
The receiver lies down on their back, and the receiver, facing him, eases down on the penetrator’s penis and bucks at the rate that feels good to him. “This position is great for receivers who want more control over the experience,” advises Deerhart.
Why It Works
“The receiver gets to decide how deep, fast, and intense the thrusting goes,” says Deerhart. “So they’re more likely to open up and freely enjoy being penetrated.”
| Pros | Cons |
|---|---|
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The receiver can decide duration and intensity. |
This position can sometimes cause a penetrator to lose their hard-on since the flow of gravity naturally pulls blood downward in the erection. |
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Some guys who penetrate in this position may feel too restricted, since the receiver is sitting on top of their body and taking charge. |
Meet the Experts
- Finn Deerhart, AASECT-certified sexuality counselor
- Dr. Rossana Sida, licensed marriage and family therapist and AASECT-certified sex therapist in Los Angeles, CA
- Kasia Halinowska, Bedbible.com sex educator
- Searah Deysach, sex educator and owner of Early to Bed
- Goody Howard, sex educator
Related: 10 Best Sex Swings of 2024: Why You Should Make a Push for One
Adults get an average of 2-3 colds per year, while children may have more than four.¹ The flu is even more severe, resulting in up to 41 million illnesses annually in the U.S. alone.² While there’s no cure for influenza, natural remedies can help ease symptoms and speed recovery.
Certain foods and nutrients may even reduce severity and duration. If you’re feeling under the weather, here are 15 natural ways to fight off the flu and feel better faster.
1. Elderberry
Elderberries pack a powerful punch against the flu virus. These dark purple berries contain compounds that can inhibit the virus from replicating in your body. A 2004 study found that elderberry extract reduced flu symptoms and shortened their duration by about four days compared to a placebo.(ref)
Elderberry has a long history of use for respiratory illnesses. You can find it in syrups, lozenges, teas and gummies. Look for products that contain a standardized elderberry extract for maximum potency.
A typical dose is one tablespoon of syrup or four lozenges per day.
2. Echinacea
Echinacea is a popular herb for fighting colds and flu. It contains several antiviral and anti-inflammatory compounds that can stimulate the immune system. Studies show that taking echinacea at the first sign of illness may help you recover faster.
Echinacea comes in many forms, including capsules, liquid extracts, and teas. A typical dose is 300 mg of extract or 1-2 grams of dried herb three times daily. For best results, look for products made from the root of Echinacea purpurea or E. angustifolia.
3. Garlic
Garlic is a potent natural antibiotic that can kill a variety of bacteria and viruses, including those that cause colds and flu. Eating raw garlic can also boost the number of virus-fighting T-cells in your bloodstream.
For maximum benefits, crush a clove of raw garlic and let it sit for 10 minutes before consuming. This allows the active compounds to form. If you can’t stomach raw garlic, try aged garlic extract supplements. Studies show they also have powerful immune-boosting and anti-inflammatory effects.
4. Ginger
Ginger root has been used for centuries in traditional medicine to treat colds, coughs, and sore throats. Modern research shows that ginger has antiviral properties and can inhibit the growth of many strains of the flu virus, including H1N1.
Ginger is most effective when consumed fresh. Steep a few slices of ginger root in hot water to make a spicy, warming tea. You can also juice fresh ginger or add it to soups and stir-fries. Ginger supplements are available but may not be as potent as the fresh root.
5. Honey
Honey has natural antibacterial and antimicrobial properties. It has been used since ancient times to soothe sore throats and calm coughs. Recent studies confirm that honey is an effective treatment for upper respiratory tract infections.
To relieve a cough or sore throat, take 1-2 tablespoons of raw honey straight off the spoon or mix into warm water or herbal tea. Never give honey to infants under 12 months old due to the risk of botulism. For children over one year, honey is a safe and gentle alternative to over-the-counter cough syrups.
6. Vitamin C
Vitamin C is a powerful antioxidant that supports immune function. While it may not prevent colds, studies suggest taking vitamin C regularly can slightly shorten the duration of cold symptoms.
Citrus fruits, berries, kiwi, papaya, and bell peppers are all excellent sources of vitamin C. Aim for at least 200 mg per day to keep your immune system strong. You can also take vitamin C supplements but don’t exceed 2000 mg per day to avoid digestive upset.
7. Vitamin D
Vitamin D plays a key role in regulating the immune system. Low levels of vitamin D have been linked to an increased risk of respiratory infections like colds and flu.
Your body produces vitamin D when exposed to sunlight. In the winter months, it can be difficult to get enough vitamin D from sun exposure alone. Foods like fatty fish, egg yolks, and fortified dairy products can help, but many people need a supplement to maintain optimal levels. Aim for 1000-2000 IU per day.
8. Zinc
Zinc is an essential mineral for immune health. It helps white blood cells fight off invading viruses and bacteria. Taking zinc lozenges within 24 hours of the onset of cold symptoms has been shown to shorten the duration of the common cold.
Oysters are the best food source of zinc. Other good sources include crab, lobster, red meat, poultry, beans, and fortified cereals. The recommended daily intake is 11 mg for men and 8 mg for women. Don’t take more than 40 mg per day, as excessive zinc can actually weaken immunity.
9. Probiotics
A healthy gut is essential for a strong immune system. The beneficial bacteria that live in your digestive tract help defend against disease-causing invaders. Taking a probiotic supplement, especially one containing Lactobacillus and Bifidobacterium strains, may reduce the risk of upper respiratory infections.
Fermented foods like yogurt, kefir, sauerkraut, and kimchi are natural sources of probiotics. When choosing a probiotic supplement, look for one that contains at least 10 billion CFUs (colony-forming units) and multiple strains of bacteria.
10. Green Tea
Green tea is rich in antioxidants called catechins, which have antiviral properties. One of these, epigallocatechin gallate (EGCG), has been shown to inhibit the replication of the influenza virus.
To get the most catechins, use loose green tea leaves rather than tea bags. Steep in hot water for 3-5 minutes. Drink several cups throughout the day at the first sign of illness. Green tea does contain caffeine, so it’s best consumed earlier in the day.
11. Oregano Oil
Oregano oil contains two potent compounds, carvacrol, and thymol, that have powerful antibacterial and antiviral properties. Oregano oil can be taken orally to help fight off infections or inhaled to relieve congestion.
Oregano oil is very concentrated, so only a few drops are needed. For oral use, dilute 1-2 drops in a carrier oil like olive oil or mix into a glass of water. You can also diffuse oregano oil or add a few drops to a steam bath to inhale the vapors.
12. Peppermint
Peppermint contains menthol, a compound that acts as a natural decongestant. Inhaling peppermint vapors can help relieve stuffy noses and soothe sore throats.
Drink peppermint tea or inhale peppermint essential oil to clear congestion. You can also rub a few drops of peppermint oil diluted in a carrier oil on your chest and neck. The cooling sensation can help you breathe easier.
13. Eucalyptus
Like peppermint, eucalyptus contains a compound called eucalyptol that acts as an expectorant to clear mucus from the lungs. Inhaling eucalyptus vapors can also help relieve coughs and congestion.
Add a few drops of eucalyptus essential oil to a diffuser or humidifier to help you breathe easier. You can also add eucalyptus oil to a warm bath or mix with a carrier oil and rub on your chest.
14. Sage
Sage has astringent, antiseptic properties that can help relieve sore throats and coughs. Gargling with a sage infusion has been used traditionally to soothe mouth and throat irritations.
To make a sage gargle, steep one tablespoon of dried sage or two tablespoons of fresh sage in a cup of boiling water for 10 minutes. Strain, let cool, then gargle a small amount for 30 seconds before spitting out. Repeat several times a day.
15. Bone Broth
Chicken soup is a time-honored remedy for colds and flu for good reason. The warm broth helps soothe sore throats and keeps you hydrated. Bone broth is particularly rich in nutrients like collagen, gelatin and amino acids that support gut health and immunity.
Simmer chicken, beef, or fish bones in water with a splash of apple cider vinegar for 8-24 hours to make a nourishing, healing broth. Drink a cup several times a day. You can also use bone broth as a base for soups and stews.
While these natural remedies can provide relief and support your body’s innate healing abilities, they are not a substitute for medical care. If your symptoms are severe or last more than a few days, be sure to see your doctor. And remember, the best defense against the flu is prevention, so wash your hands frequently, get plenty of sleep, and consider getting your annual flu shot.
Sources:
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This post was previously published on NATUREOFHOME.COM.
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Health
Walmart Is Selling a $300 Power Tower for Just $128, and Shoppers Say It's 'Surprisingly Sturdy'
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When building a home gym, it’s easy to get overwhelmed by all the equipment options, especially when you’re working with limited space and a tight budget. But when you focus on versatile gear and hunt for deals, creating a useful setup is easily doable. Thankfully, Walmart has been slashing prices on a ton of fitness equipment, including its bestselling adjustable dumbbells and even a complete home gym system. Now, it’s reduced the price of a popular power tower by over $170, and it even ships for free.
The Pooboo Body Champ Multifunction Power Tower is on sale for $128, a 57% discount on its normal price of $300. This incredibly versatile workout station has earned nearly 250 five-star ratings from Walmart shoppers who’ve praised its “strong and sturdy” build and “quality fit and finish,” and it’s currently one of the top 5 bestselling models on the site.
Pooboo Body Champ Multifunction Power Tower, $128 (was $300) at Walmart
Don’t let the brand’s bizarre name fool you—this power tower is a well-made piece of gym equipment. It features steel construction and is rated to hold up to 480 pounds (the tower itself weighs 66 pounds). A nearly 42-inch H-shaped base gives it excellent stability, so it won’t wobble or shake when you’re exercising, and anti-slip feet on the bottom keep it securely planted on the floor. It’s also adjustable (from 71.4 inches to 94 inches) to accommodate users of varying heights. And, once it’s set up, you can use it for a huge range of exercises, including dips, pull-ups, chin-ups, push-ups, vertical leg raises, knee raises, and more.
According to Walmart reviewers, the Pooboo Body Champ stands out for its solid build and usefulness. “It’s a surprisingly sturdy piece of equipment,” a shopper said. “Everything about this fitness tower is perfect. I originally purchased this with the intention of only doing pull-ups on it, but after quickly assembling the power tower, I came to realize just how versatile it is. It has cushions for knee and leg raises, it’s sturdy, and the perfect width for dips.” Another shopper agreed, saying, “This was a much-needed addition to my home gym.”
“This thing is amazing and worth every penny,” said another, who added that it’s “easy to install and can hold a lot of weight.”
At just $128, this Pooboo power tower is a screaming deal, and it’s sure to get lots of use during your workouts. But this discount won’t last long, so grab one today before the price pumps back up.
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