7 Helpful Tips for a Satisfying Sex Life During Menopause | Women's Health -Sun and Planets Spirituality AYINRIN
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Menopause, according to the World Health Organization (WHO) is the absence of menstruation for 12 consecutive months without pathological causes. It usually takes place between the ages of 45 and 55, is gradual, and is preceded by a period of menstrual cycle disturbances called perimenopause.
Menopause puts an end to a woman's fertile stage, so many might think that by not being concerned about pregnancy, there would be greater enjoyment of sexuality, however, this is not always the case.
Hormonal changes not only put an end to fertility, but also affect women physically and psychologically.
In this article, we will talk about the effects of menopause on a woman's sexual function and tips for having a satisfying sex life after menopause.
How Menopause Affects Female Sexual Function
During perimenopause, the ovaries produce less and less female sex hormones - estrogen and progesterone - this leads to a series of physical and psychological changes in women, explaining the appearance of some difficulties in their sexual life.
Although not all women have the same discomfort or to the same intensity, if you are in perimenopause or have already gone through menopause, you may have experienced some of the following symptoms:
- Sudden mood swings or irritability
- Sleep disorders
- Hot flashes
- Decreased sexual desire
- Vaginal dryness
- Pain during sexual intercourse (dyspareunia)
From mood swings to decreased sexual desire, they are explained because during menopause there is a drop in serotonin levels. Serotonin – popularly known as the happiness hormone – is actually a neurotransmitter (chemical substance that transmits information between nerve cells) involved in:
- the control of emotions
- the feeling of well-being
- satisfaction
- resilience
- high self-esteem
On the other hand, vaginal dryness and dyspareunia (painful intercourse) are related to physical changes secondary to low estrogen levels and are part of what is called Genitourinary Syndrome of Menopause (GSM).
During menopause, the walls of the vagina become thinner, less elastic and lubrication decreases, the pelvic floor weakens and the urethra shortens. These changes make intercourse painful for the woman and predispose her to urinary incontinence and frequent urinary tract infections.
When left untreated, these symptoms can lead a woman to avoid sex and distance herself from her partner, perhaps assuming that menopause is also the end of her sexual life.
Menopause, according to the World Health Organization (WHO) is the absence of menstruation for 12 consecutive months without pathological causes. It usually takes place between the ages of 45 and 55, is gradual, and is preceded by a period of menstrual cycle disturbances called perimenopause.
Menopause puts an end to a woman's fertile stage, so many might think that by not being concerned about pregnancy, there would be greater enjoyment of sexuality, however, this is not always the case.
Hormonal changes not only put an end to fertility, but also affect women physically and psychologically.
In this article, we will talk about the effects of menopause on a woman's sexual function and tips for having a satisfying sex life after menopause.
How Menopause Affects Female Sexual Function
During perimenopause, the ovaries produce less and less female sex hormones - estrogen and progesterone - this leads to a series of physical and psychological changes in women, explaining the appearance of some difficulties in their sexual life.
Although not all women have the same discomfort or to the same intensity, if you are in perimenopause or have already gone through menopause, you may have experienced some of the following symptoms:
- Sudden mood swings or irritability
- Sleep disorders
- Hot flashes
- Decreased sexual desire
- Vaginal dryness
- Pain during sexual intercourse (dyspareunia)
From mood swings to decreased sexual desire, they are explained because during menopause there is a drop in serotonin levels. Serotonin – popularly known as the happiness hormone – is actually a neurotransmitter (chemical substance that transmits information between nerve cells) involved in:
- the control of emotions
- the feeling of well-being
- satisfaction
- resilience
- high self-esteem
On the other hand, vaginal dryness and dyspareunia (painful intercourse) are related to physical changes secondary to low estrogen levels and are part of what is called Genitourinary Syndrome of Menopause (GSM).
During menopause, the walls of the vagina become thinner, less elastic and lubrication decreases, the pelvic floor weakens and the urethra shortens. These changes make intercourse painful for the woman and predispose her to urinary incontinence and frequent urinary tract infections.
When left untreated, these symptoms can lead a woman to avoid sex and distance herself from her partner, perhaps assuming that menopause is also the end of her sexual life.
Read this next: 9 Important Health & Wellness Issues Every Woman Should Be Aware Of
7 Tips for a Satisfying Sex Life During Menopause
Now that we've discussed the effects of menopause on a woman's body and mind, it's important to know that it's not the end of your sex life. Although the associated symptoms can be annoying and cause some difficulties, it is something that has remedy.
Each woman is unique, upon reaching menopause the symptoms vary greatly depending on:
- whether she had children by vaginal delivery or by cesarean section
- if she did not have children
- if she led a full sexual life or already had some difficulties previously
- she is currently starting a new relationship
- if she has been with her partner for some time
All of these factors help to determine the most appropriate interventions for each woman. Let's see some.
1. Strengthen your pelvic floor.
Strengthening the pelvic floor muscles:
- improves lubrication
- decreases pain upon deep penetration
- combats urinary incontinence
By improving all these aspects, it can improve the sexual desire, self-esteem and intimacy of the couple.
The practice of Kegel exercises is ideal for strengthening the pelvic floor. They are very useful in women who have had several children but they can be practiced by all with specific benefits for each case, men also benefit from them, so they can be practiced as a couple.
You can practice them sitting or lying down. They basically consist of:
- Contract the muscles of this region elevating the urethra, vagina and rectum
- Maintain this contraction for as long as your physiotherapist indicates
- Release the contraction
- Rest
- Repeat
At first you may tire quickly, but you will notice that your stamina will gradually increase. It takes some time to master the technique, if you feel that you are exercising your buttocks, abdomen or legs you are still not doing it well, practice continuously and ask your physiotherapist or treating doctor for help.
2. Practice physical exercise.
To lead a full sexual life it is necessary to take care of the health of mind and body. Some benefits of physical exercise during menopause are:
- Promotes the release of endorphins that produce a feeling of well-being
- Relieves stress and anxiety
- Improves cardiovascular health
- Helps preserve bone mass (during menopause, women lose bone tissue and become prone to developing osteoporosis and fractures)
- Improves physical appearance giving confidence and security to women
- Promotes relaxation of the body and improves sleep
If you are going through menopause, it is recommended that you combine high intensity exercises with short recovery periods, a flexibility routine and a strength routine.
One way to do it is to practice Pilates.
There are many other alternatives such as:
- Yoga
- tai chi
- swimming
- or aerobics
The choice depends a lot on the preferences and physical condition of each woman. It is important to have the advice of a specialist to help you design a routine adapted to your needs and of course to be constant.
3. Try to have a healthy diet and good habits.
Make sure you have a balanced diet and avoid alcoholic beverages and smoking.
A healthy lifestyle supports sexual function in both women and men. It is important to know that regular cigarette consumption affects the blood circulation of the structures related to pleasure in women, therefore affecting their ability to become aroused and have orgasms.
4. Exercise your imagination.
The brain is the main sexual organ of women, so exercising the imagination is vital to maintaining a satisfying sexual life even after menopause.
Giving yourself permission to think about sex and have fantasies (even if you don't plan to make some of them come true) is one way to keep yourself interested in having sex.
In the menopausal woman it can take a little longer to become aroused, however, using your imagination helps to achieve it more quickly.
5. Use your creativity.
Sexual enjoyment during menopause largely depends on a woman's ability to explore new ways of living her sexuality.
It may be trying new forms of intimacy, massages, baths as a couple, reading erotic literature, changing the place of sexual encounters (not necessarily in the room), buying products in the sex shop, etc.
6. Get out of the routine.
It is important to resume the small attentions that cultivate love for each other, plan as a couple and go on vacation, for example.
Menopause usually coincides with the children moving away from home, this in a certain way modifies the dynamics of the couple and it is important to reconnect.
7. Maintain honest communication with your partner.
Last but not least, communicating to your partner about the symptoms and difficulties you may be experiencing will promote closeness between the two of you and the possibility of overcoming the changes of menopause together.
If you think that communication is a problem, do not hesitate to seek professional help to start couples psychotherapy.
During Menopause, Safety Continues to be First
Finally, let's remember that although the possibility of getting pregnant is no longer a concern in menopause, the possibility of contracting a sexually transmitted infection is still present and is even greater.
As we mentioned above, the menopausal woman has a vagina with thinner walls, less elastic and prone to dryness, for this reason she can suffer small injuries during sexual intercourse.
This predisposes her to acquiring sexually transmitted infections more frequently. Therefore, it is important to maintain condom use as a barrier method, unless in a long-standing monogamous relationship.
In conclusion, menopause is not the end of a woman's sexual life and there is no reason to resign one to suffering all the consequences it brings to health.
You can combat the symptoms with lifestyle changes and also ask your doctor about therapeutic alternatives to continue living a full life in all aspects.
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