Menopause is the universal stage of life that every woman experiences—eventually. While symptoms can vary greatly woman to woman, intimacy is frequently reported as an area of life that’s impacted by menopause. And there’s a scientific reasoning behind this experience. Lower hormone levels during perimenopause and after menopause can cause vaginal tissue to become more thin and dry, which can lead to painful sex. Beyond physical changes, regular hot flashes during the night can impact sleep, leaving women feeling tired and less interested in sex. While experiencing a decrease in sexual desire during this time is normal, we know it’s not ideal.
The good news? Being less interested in sex is not a medical condition that requires treatment. But that doesn’t mean we shouldn’t dedicate time and energy to resolving it. Sex is an important and pleasurable part of life, and women shouldn’t have to give up on the fun as they get older. If menopause is impacting your intimacy, here are a few tips that can help bring a spark back into the bedroom.
Intimacy talks
Creating space for open dialogue with your partner and healthcare provider is crucial to overcoming challenges with intimacy. Being honest about what you’re experiencing is the first step in getting help.
Nourish your body, strengthen your connection
Regular physical exercise can help boost your mood, increase your energy, and help you deal with menopause symptoms such as hot flashes and night sweats. When it comes to smoking, partaking in recreational drugs, and alcohol, our general rule is, don’t. Smoking can reduce blood flow to the vagina and make it more difficult to become aroused and drugs and alcohol can slow your body’s response.
Focus on alleviating symptoms
Vaginal dryness isn’t doing your sex life any favors, but there’s a simple solution. Try a water-based vaginal lubricant or try an over-the-counter vaginal moisturizer. If over-the-counter options aren’t strong enough to combat the dryness you’re experiencing, talk to your doctor, they may be able to prescribe medications for more severe cases. Hot flashes and night sweats, mood swings, fatigue or stress can prevent you from getting in the mood. Here are some tips on managing those symptoms of the menopausal transition.
Embrace your body
Menopause often challenges our perception of our bodies. Embracing these changes and cultivating self-acceptance are vital. Be kind to yourself, not critical of it. Remember to not compare yourself and your journey to anyone else and enjoy the things that make you feel like your best, most confident self—because confidence in your body can have a positive impact on your sexual expression.
Get creative—together
Embrace vulnerability with your partner and talk about new ways to turn up the intimacy dial. Whether it’s planning a spontaneous getaway or experimenting with new techniques, variety and novelty can be a great way to spice things up.
Be honest with your emotions
Menopause, coupled with daily stresses and the chaos of life can strain relationships. A key part of navigating intimacy through this stage of life is nurturing emotional closeness. Designate time for each other, to be—fully—present, and reminisce over cherished moments. If you’re still finding connection difficult, don’t be afraid to reach out for professional guidance from a relationship counselor or therapist.
As you navigate intimacy through menopause, remember that you don’t have to do it alone. WIN Nurse Care Advocates are experts in identifying menopause symptoms and can work with you to find a solution best suited for you.
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