The Menopause Sexual Pleasure Toolkit
5 Ways to Boost Libido and Arousal
Menopause brings about various physiological changes, including changes in sexual health, function, and pleasure. Many women experience low libido, vaginal dryness, and reduced arousal, often leading to frustration, sadness, or even distress. However, menopause doesn’t mean the end of a fulfilling sex life. By understanding the changes happening in your body and incorporating evidence-based strategies, you can maintain intimacy and pleasure for the rest of your life, and you should! It’s a woman’s right to pleasurable and comfortable sex.
Understanding the Changes
During menopause, estrogen and testosterone levels decline, which can impact vaginal lubrication, blood flow, and sexual desire. Additionally, psychological factors such as stress, body image concerns, and fatigue can further contribute to a decrease in libido. The good news is that there are a variety of solutions available to all women.
5 Ways to Increase Libido, Desire, and Arousal
1. Prioritize Hormonal Balance
Hormones play a crucial role in sexual function. Talk to your healthcare provider about menopause hormone therapy (MHT). Working with a provider who is well-versed in menopause care and the current science and application is essential. Testosterone therapy, in particular, has been shown to improve libido in some women. Take a listen to a recent podcast about all things related to testosterone use for midlife women and beyond. Even if HRT isn't for you, maintaining balanced hormone levels through nutrition, sleep, and stress management can support sexual health. This is where a health coach can help support your goals using evidence-based strategies.
2. Give Your Vagina and Vulva Love
Vaginal dryness and discomfort can make sexual function and pleasure challenging and non-existent. The first line of treatment is vaginal estrigon. There are a variety of options, including vaginal suppositories, insertable tablets, and topical creams. Some women use topical and insertable options to cover the most surface area. Just like your mindful about the products you put on your face to keep your skin moist and supple, that’s how you want to think of your vagina and vulva. If vaginal estrogen is not for you, there are non-hormonal options, and using a high-quality vaginal moisturizer and lubricant can significantly improve comfort. Hyaluronic acid-based moisturizers provide long-term hydration while silicone-based lubricants offer lasting glide during intercourse. Additionally, vaginal estrogen therapy (available as creams, rings, or suppositories) can rejuvenate tissue and improve elasticity.
3. Mindfulness and Sex
Have you ever found yourself and your partner about to engage in intimacy, and you have one hundred and seventeen topics on your mind? Creating a mindfulness practice is an evidence-based strategy to use to help you stay present and in the moment. But don’t wait for those intimate moments to arise; practice being mindful during activities that are already intuitive to you. Start when you are brushing your teeth or folding laundry and notice all the sensations involved. It’s not so easy at first. Find what works for you. Practices like deep breathing, guided meditation, and focusing on sensual touch can enhance arousal by keeping you present and reducing performance anxiety.
4. Masturbation is Science-Backed
Women who masturbate have more fulfilling sex. This is because when we know what makes us feel good, we can communicate that information to our partners. If masturbation is new to you, you’ll be pleased to know that there are wonderful, educational resources online to peruse and become more comfortable. Check out this website for support.
5. Incorporate Sexual Pleasure Tools
Vibrators and other sexual wellness products can be valuable aids in enhancing arousal and pleasure. As women go through menopause, the nerve endings found in the vulva, including the clitoris, and the vaginal tissue, dull. Vibrators help increase blood flow and sensitivity, while tools like warming lubricants and arousal gels can heighten sensation. Get curious and experiment with different products to discover what brings you the most comfort and satisfaction. Red light therapy has also been shown in studies to enhance, repair, and rejuvenate vaginal tissue, supporting a more pleasurable sex life. Joylux is a leader in this arena, and you will receive a complimentary upgrade.
Menopause is not the end of your sexuality—it’s an opportunity to redefine it. Open conversations with your partner, prioritizing self-care, and exploring new ways to enhance sexual pleasure will support your sexual well-being.