5 Lifestyle Tips For Menopausal Sexual Wellness
Navigating menopause brings about various changes, including shifts in sexual health. Embracing a healthy lifestyle can significantly enhance sexual well-being during this stage. Try out these 5 healthy lifestyle tips for improved sexual wellness during the menopausal transition.
Exercising with your partner can improve overall health, increase energy levels, enhance mood, and boost libido. It also helps with blood circulation, which can improve sexual response.
Examples: This is where your adventurous spirit comes into play. Try a new hike, or biking trail with your partner, bringing hydration and a protein-rich lunch along. Opt for a stand-up paddle day, yoga class, or dance together. Plan your vacations with daily activities in mind. Enjoy the time together, the sweat, the scenery, and the post-workout recovery together.
Eating a healthy diet, filled with protein, fiber, non-starchy vegetables, and healthy fats supports body composition goals (along with regular exercise), optimal gut health (say goodbye to gas and bloating), and improved mood.
Examples: Head to the farmers market or grocery and pick up some protein, such as salmon or lean steak, fresh asparagus, avocado, purple rice, and fresh berries, and prepare a meal together, or solo, to support your overall sexual health and well-being.
Stress reduction techniques can improve libido and overall sexual function by lowering cortisol levels and increasing relaxation.
Examples: Create a cozy space in your home or outside, and set aside dedicated time to Zen out alone or with your partner exploring mindfulness meditation, deep breathing exercises, progressive muscle relaxation, and other stress management techniques.
Open communication with a partner can enhance intimacy and sexual satisfaction. It helps to talk about concerns, preferences, and desires openly. If this is something one or both of you struggle with, seek out a professional sexual health therapist.
Examples: Regular, honest conversations about sexual needs (foreplay, use of sex toys, different positions) and any discomfort or changes experienced during menopause. Many midlife women will experience Genitourinary Symptoms of Menopause (GSM) that include painful intercourse, vaginal dryness, vaginal atrophy, and more and require an appointment with your doctor to go over your treatment options (and there are a variety). You can start by visiting https://www.menopause.org/home to find a practitioner with advanced menopause training.
Regular sleep is essential for maintaining hormonal homeostasis, reducing stress, and enhancing mood, all of which can positively influence sexual health. The menopausal brain goes through changes during this transitional stage of life, including low desire, low mood, and depression. Protecting your sleep routine, and ensuring that you get 8 hours of restorative sleep each night, supports your brain and sexual health.
Examples: Whether you sleep alone or with a bed partner, create a routine that supports deep sleep. Wake up with your partner and go for an early morning walk soaking up the low-horizon sunlight, that supports your circadian rhythm. Remove your TV from the bedroom and make it a space for sleep and sex only.
By incorporating these lifestyle changes, menopausal women can improve their sexual health and overall well-being whether they’ve decided to take hormones or not. Lifestyle interventions are always the first line of defense.
If you are struggling to create healthy, sustainable habits that support your health goals, consider working with a health coach. learn more about how health coaches play a role in your menopausal journey here and here.