Low female libido: how to regain the spark in menopause

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Menopause can be perceived as a challenge, but it also represents an opportunity to reinvent oneself. One of the biggest concerns for women during this phase is the low female libido. "If you've noticed a drop in your libido lately, you're not alone. Many women go through this, but the good news is that there are ways to regain pleasure and connection with your partner. Let's explore what's going on and how you can handle it.

Why does low female libido occur during menopause?

Menopause is not the same for everyone, but one thing that many share is a decrease in sexual desire ⁽¹⁾. In fact, between 40% and 50% of women experience this lack of interest in sex during this stage. The reason? The hormonal, physical and emotional changes that accompany menopause ^(2,3). But don't worry, this doesn't mean your sex life has to end. On the contrary, it may be the perfect time to rediscover yourself.

What is behind the low female libido?

Libido is like a puzzle, influenced by many factors. During menopause, here are some of the most common causes ^(2-4):

Hormonal changes. Estrogen levels drop, and this not only causes hot flashes or night sweats, but can also make you feel more tired, irritable, or disconnected from your sexuality.

Psychological factors. Menopause can be accompanied by emotional ups and downs. Anxiety, depression or low self-esteem (due to body changes, such as weight gain) can affect your sexual health and cause you to lose interest in intimacy.

Stress and responsibilities. Between work, children, aging parents, and daily responsibilities, there’s often little time left for intimacy. This exhaustion can induce a low female libido, causing sex to take a back seat.

How physical changes affect your sexuality

During menopause, reduced estrogen levels can decrease vaginal wetness and tissue elasticity, sometimes causing discomfort during sex. In addition, sensitivity in erogenous zones may decrease, making it more difficult to achieve female orgasm ^(2,4). This can cause sexual frustration and, in some cases, reduce the desire to engage in intimacy.

Strategies and treatments to address low female libido

If you feel that lack of desire is affecting your life, don't worry. There are many ways to regain pleasure and connection. Here are a few ideas.

Diet and lifestyle

Some lifestyle strategies can be very effective in combating the low female libido in menopause; among them ^(4,5):

A balanced diet that includes aphrodisiac foods like cacao, pistachios, or maca may help stimulate sexual desire ⁽⁶⁾.

Exercise regularly. Physical activity improves blood circulation and increases endorphin production. This contributes to a better mood.

Reduce consumption of alcohol, tobacco and recreational drugs. These substances can affect sexual function and reduce libido.

Avoid products that are irritating to the vagina. Perfumed soaps and harsh products can upset the natural balance of the intimate area.

Medical options for low female libido

Follow these recommendations ^(1,4,5):

Menopausal treatment with hormone therapy (HRT). It can help relieve symptoms such as hot flashes and vaginal dryness. Check with your gynecologist to see if this is an option for you.

Vaginal estrogen. If vaginal dryness is a problem, your doctor may recommend vaginal creams or rings that help restore lubrication.

Over-the-counter lubricants. They are a quick and effective solution to make sex more comfortable and pleasurable.

Couples therapy

If a low female libido has dampened the spark, talking to a sex therapist can help. Couples therapy can improve communication, break routines and help you reconnect with your partner in new ways ^(2,3).

Improving the quality of sexual life at menopause

Menopause doesn’t mean the end of pleasure. With strategies like lubricants and sex toys, many women continue to enjoy an active sex life. Some even discover increased sensitivity in the female G-spot or experience female ejaculation for the first time ^(2,3). To enhance intimacy at this stage we recommend ⁽⁴⁾:

Dedicate time to foreplay. It enhances lubrication and makes sex more comfortable

Break the routine. Try vibrators, toys or activities without pressure to reach orgasm.

Spend quality time with your partner. Going on dates, walks or hobbies together will strengthen the connection and desire between the two of you.

In conclusion, the low female libido in menopause does not mean you should say goodbye to your sex life. With information, support, and creativity, you can continue to enjoy a fulfilling sex life. Sex after menopause can be just as satisfying—if not more—when approached with an open mind!

Referencias Bibliográficas

NHS. Low sex drive (loss of libido) [Internet]. 2022 [cited 2025 Feb 21]. Available from: https://www.nhs.uk/conditions/loss-of-libido/

My Menopause Centre. Revive your sex drive – top tips from an expert [Internet]. 2021 [cited 2025 Feb 21]. Available from: https://www.mymenopausecentre.com/blog/revive-your-sex-drive/

NHS Inform. Sexual wellbeing, intimacy and menopause [Internet]. 2023 [cited 2025 Feb 21]. Available from: https://www.nhsinform.scot/healthy-living/womens-health/later-years-around-50-years-and-over/menopause-and-post-menopause-health/sexual-wellbeing-intimacy-and-menopause/

Nall R. Medical News Today [Internet]. 2023 [cited 2025 Feb 21]. Available from: https://www.medicalnewstoday.com/articles/320266

NHS. Overview Menopause [Internet]. 2022 [cited 2025 Feb 21]. Available from: https://www.nhs.uk/conditions/menopause/

Petre A. 7 Aphrodisiac Foods That Boost Your Libido. [Internet]. 2022 [cited 2025 Feb 21]. Available from https://www.healthline.com/nutrition/aphrodisiac-foods.