Optimizing Women’s Sexual Health

Sex is very beneficial to our health. It activates various neurotransmitters that impact our brains and several other organs in our bodies. Every day, midlife women wake up and hop on an emotional, hormonal, physical, and mental rollercoaster ride that they did not volunteer for. Sex should be a place where women experience pure pleasure, fun, closeness, creativity, intimacy, fantasy, and orgasms. But for many women, that is not the case and there are reasons why. Outside of the many cases of sexual and emotional abuse, which is not the basis for this piece, there are various modalities available to women to optimize their overall health and wellness that will have a positive impact on their sexuality.

Benefits of sex for women include: 

3 Ways to Enhance & Optimize Women’s Sexual Pleasure

Menopause Hormone Therapy:
While some women opt out of taking hormones, or may not be candidates, for many it can be quite beneficial. Hormones come in different delivery options, such as pills, patches, creams, gels, sprays, and injections. Estrogen, progesterone, and testosterone are all available to help women balance and optimize their hormone levels. For some women, menopause hormone therapy has been a safe and effective way to improve the reduction of symptoms of peri-menopause, menopause, and post-menopause, such as reversing insulin resistance, improving energy levels, and brain function, getting deeper sleep, building lean muscle mass with weight training exercises and increasing libido, vaginal and vulva function.

Non-Hormonal Options:

For women who are not candidates for estrogen therapy, testosterone is a safe and effective hormone to use to support arousal and desire. Vaginal estrogen options are also beneficial and safe for most all women, even those that have gone through breast cancer treatment. Beyond hormones, two FDA-approved, non-hormonal medications are available. Talk to your provider about Addyi and Vyleesi. While they are not for everyone, they may be options for you.

Vibrators:
During menopause, as estrogen levels decline, a woman’s vulva becomes less sensitive to stimulation. There are estrogen receptors all over the vulva, including the clitoris, and when a woman lacks circulating estrogen to reach those receptors, the sensation of pleasure is harder to obtain. The clitoris needs a lot of stimulation and a vibrator is a tool, not a toy, that can help a woman reach an orgasm during masturbation, or with a partner. Vibrators are now available in beautiful shapes, colors, and sizes, and made from medical silicone to feel pleasurable against your vulva. Choose one that comes in multiple speeds and have fun figuring out which works for you. For more information on choosing a vibrator, especially if you are a beginner, listen to podcast #103 with Dr. Laurie Mintz, a sex educator and therapist.

3 Nutrients to Support Sexual Health in Midlife Women:

Zinc is a vital mineral for sexual health in both men and women. It plays a key role in supporting testosterone levels and influencing libido, energy, and overall vitality. By inhibiting the enzyme that converts testosterone into estrogen, zinc helps maintain optimal hormone balance. Additionally, it supports healthy blood sugar levels and strengthens the immune system, making it an essential nutrient for overall well-being.

Best foods to eat for more zinc:
Oysters
Red Meat
Poultry

L-arginine is an essential amino acid found in high-protein foods. Amino acids are the building blocks of protein and are needed to help the body produce energy. “Essential” means that our body cannot produce this and we must get it from exogenous sources, such as food or supplements. L-arginine works in the body to produce more nitric oxide, which is responsible for creating more blood flow. The more blood flow to a woman’s genitals, the more she will feel aroused. 

Best foods to eat for more L-arginine:
Meat (such as my Umami Burger recipe)
Poultry (such as my Thai Chicken Almond Butter recipe)
Seafood
Dairy
Pork (such as my Roasted Pork Belly recipe)
 

Magnesium is a mineral that decreases inflammation in blood vessels, increasing blood flow in our bodies. It also helps our testosterone to stay “free” instead of binding to proteins and not being available for us to use. We want “free” testosterone so that we have enough to help us feel desire. Magnesium also relaxes our muscles and when taken at night, promotes better sleep so that you have more energy during the day.

Best foods to eat for more magnesium:
Dark leafy greens
Dark chocolate
Avocado
Pumpkin seeds

Lifestyle Interventions That Support A Healthy Sex Life

Managing Stress is necessary for women regarding their sexual health. Whether you're single, single with children, married, or married with children, women tend to overload their plates more than men. Women have a harder time shutting off their brains to grab a moment for themselves, often taking care of others’ needs before their own. Eating right for your body, and fueling with plenty of protein, fruits and vegetables, and healthy fats, is a beneficial way to maintain a better mood, stabilize blood sugar levels, and get sound sleep.

3 Stress reduction hacks:
Journal upon waking or just before going to bed.
Take a fresh air walk daily, or when possible.
Practice mindful exercises, such as yoga, pilates, or meditation. 

Exercise is crucial to maintaining a healthy sex drive. Cardio exercise is great for our heart health, however, it’s the building of lean muscle mass through weight training that hacks into our testosterone production and releases neurotransmitters that help us feel good about ourselves. Weight training, especially for women as they age, is the most important form of exercise. Building lean muscle mass will also support the mobilization of fat stores in the body promoting body fat loss. When we exercise, we have the opportunity to change our body composition. Optimizing our body composition (think body fat loss, gaining lean muscle mass, reducing waist circumference), equates to increasing our fat-burning capabilities, activation of healthy brown fat, stabilization of blood sugar levels, increasing free testosterone, feeling better about ourselves, looking better in clothing, releasing a host of feel-good neurotransmitters and increases our sexual desire. It’s a win-win.

A healthy lifestyle supports a healthy sex life. 

Here are two favorite meals that provide many of the top foods needed to fuel our desire:

Pan-seared grass-fed ribeye over a bed of sautéed dark leafy greens with a drizzle of organic olive oil, sliced avocado, and mineral salt.

Wild-caught salmon tacos in a low to zero-carb wrap, mashed avocado, fresh chopped cilantro, a drizzle of olive oil, a pinch of mineral salt, and a splash of toasted pumpkin seeds. 

This blog is not to be used as medical advice or for making any lifestyle changes to treat any medical condition in either yourself or others. Consult your own physician for any medical issues that you may be having.

For more information on women’s sexual health, check out two of my podcasts here and here.

Disclaimer: All information here is for educational purposes only. Please consult your primary physician for all medical advice.